Endorsed by the European Medical Institute of Obesity , the Alternate Days Diet to lose weight permanently , it is not restrictive and best of all, it is an eating plan compatible with social life.

Rubén Bravo, specialist in Nutrition, Gastronomy and Wines from the Camilo José Cela University, is the creator of the Alternate Days Diet, which guarantees progressive weight loss without feeling like you’re on a diet.

From 100Dietas.com we tell you in detail how to do the Alternate Days Diet to lose weight permanently, including the pros and cons of this truly revolutionary plan to lose weight.

What is the Alternate Days Diet

A weight loss plan that combines semi-fasting days in a balanced way with others of a more strict diet and the so-called “social days”, guaranteeing an effective weight loss routine.

Bet on a healthy diet that includes natural and fresh foods, the Alternate Days Diet allows you to lose weight easily but with willpower, especially in the first phase, which is the most restrictive.

During the first phase this diet promises a loss of between 4 and 6 kilos, while in the other two the weight loss is lower but constant and without the dreaded rebound effect.

How to do the Alternate Days Diet

It is necessary to differentiate this diet from the so-called “miracle diets” since the Alternate Days plan does not restrict any food group and carbohydrates are included in the menu daily, while legumes and healthy fats are added weekly.

The operation of this Alternate Days Diet to lose weight permanently is quite simple since it is divided into stages:

  • Purifying days with semi-fasting days to purify the body and eliminate toxins in which it is only possible to take up to 500 kcal.
  • Diet days in which you can opt for fruits, vegetables, lean meats, and white fish.
  • Social days that are those in which it is allowed to indulge in small whims or take more caloric food, but without exceeding it.

In any of the three phases, you have to add good hydration and drink at least eight glasses of water a day. And in turn, the diet is divided into three phases, in which the cleansing, diet and social days are distributed in different ways to achieve the goal of losing weight.

Phases of the Alternate Days Diet

Designed to lose between 16.5Kg to 23.5Kg in 4 months throughout its three phases:

  • Fast Phase: It lasts for 3 weeks and is the most restrictive phase of the weight loss plan since total calories are reduced to 500 kcal per day. In this phase, the week should always be distributed alternately: 3 cleansing days, 2 diet days and 2 social days.
  • Evolution Phase : This phase lasts 9 weeks and the days are distributed: 3 days of diet, 2 cleansing days and 2 social days.
  • Controller Phase: It is the last phase and it would be the maintenance phase since its objective is to avoid recovering the lost kilos. For this phase, the week will include 4 diet days, 1 cleansing day and 2 social days.

What to eat on the Alternate Days Diet

The base of this diet does not have forbidden foods, it is a combination of fruits, vegetables, fish and low-fat dairy products.

However, there are some foods that make the Alternate Days Diet to lose weight in a definitive way is a healthy eating plan because they help eliminate toxins from the body, also providing nutrients that improve cardiovascular health, improving intestinal transit.

Let’s see several of the special foods that are part of the Alternate Days Diet  to lose weight permanently:

Celery: Helps the body to get rid of impurities, improve intestinal transit, and is a good liver protector.

Parsley: Improves digestion, helps combat fluid retention and improve kidney function.

Onion: Thanks to its high content of Potassium, Flavonoids, Caffeic Acid, Alliin, Allicin,
Quercithin and compounds rich in Sulfur, it helps combat fluid retention and prevent flu or bronchitis, improving inflammatory states of the intestine such as Crohn’s disease .

Dandelion: Ideal to eliminate toxins in the blood, improves liver and biliary function, being an excellent diuretic

Kefir: It is a fungus that feeds on milk and makes it ferment, resulting in a kind of yogurt which is attributed beneficial health effects as it helps partially regenerate the intestinal flora, facilitate digestion and also promote intestinal transit.

Orange and mandarin juices: Low in sugar and with few calories, both citrus fruits have a high content of Vitamin A and C, in addition to Carotenes and Calcium, being perfect to help boost the immune system, providing a feeling of vitality.

Carrot Juice: Rich in Carotenes, carrots also have a high percentage of Vitamin E and Group B vitamins. According to the WHO, its frequent consumption would help prevent breast cancer, improve constipation problems, it is diuretic, vitalizing and strengthens the nails and hair, as well as improves the quality of the skin.

Hummus: Prepared with chickpeas, hummus is a healthy food, lacking in cholesterol and with a high percentage of Magnesium, Potassium, Phosphorus and Group B Vitamins.

Kiwi: This moderate calorie fruit is rich in Carotenes, Vitamin A and Vitamin C, in addition to fiber and minerals, it helps fight constipation and fluid retention. In addition, due to its high content of Vitamin C, it substantially improves iron absorption.

Dark Chocolate: This is a food rich in antioxidants and its moderate consumption is a great ally against cardiovascular, nervous system and degenerative diseases such as Alzheimer’s and Type II Diabetes.

Walnuts: Due to its multiple components beneficial to health, such as the high amounts of arginine, folate, fiber, tannins, polyphenols and essential fatty acids omega 3 and alpha-linolenic, the consumption of walnuts helps reduce cardiovascular risk, improves sleep and memory.

Red wine: A moderate consumption of red wine provides health benefits, being a powerful cardiovascular protector, in addition to helping to reduce bad LDL cholesterol and increase good HDL cholesterol, promoting sleep and a good rest.

Decaffeinated coffee: More than a dozen scientific studies have reached conclusions regarding coffee, caffeine and decaffeinated coffee, determining that frequently drinking decaffeinated coffee balances blood sugar levels, in addition to improving intestinal transit. It also helps to provide vitality and greater emotional balance.

Whole wheat rye bread: A bread that is characterized by being one of the ones with the highest amount of dietary fiber, the whole rye bread is recommended to reduce bad cholesterol levels and for people who suffer from constipation. It has less fat and less gluten than traditional wheat bread.

Lentils: Source of protein, vitamins and minerals, lentils also have a large amount of fiber. With a low glycemic index, it allows the absorption of carbohydrates to be slow. It is a food that helps maintain or raise iron and ferritin levels in the body, being recommended for people suffering from anemia.

Example of Menus for 1 Week of Alternate Day Diet

1 week example of menus that can be used for the three phases distributed accordingly depending on whether it is Fast Phase, Evolution Phase or Controller Phase.

The scheme of each Phase of the Alternate Days Diet to lose weight permanently is as follows:

FASE FAST

  • Duration: 3 weeks
  • Estimated Weight Loss: Between 4.5Kg and 6 Kg
  • 3 Purifying Days. Monday Wednesday Friday
  • 2 Days of Diet. Tuesday Thursday
  • 2 Social Days. Saturday Sunday

FASE EVOLUTION

  • Duration: 9 weeks
  • Estimated weight loss: Between 1Kg and 1.5Kg per week.
  • The cleansing days are reduced to 2 a week but the social meals are still maintained on Saturday Sundays.
  • 2 Purifying Days. Monday Wednesday
  • 3 Days of Diet. Tuesday Thursday Friday
  • 2 Social Days. Saturday Sunday

FASE CONTROLLER

  • Duration: 4 weeks
  • Estimated Weight Loss: Between 3Kg and 4Kg
  • 1 Purifying Day. Monday
  • 4 Days of Diet. Tuesday Wednesday Thursday Friday
  • 2 Social Days. Saturday Sunday

In the third Controller Phase of the Alternate Days Diet to lose weight permanently , the guidelines will also be set to lay the foundations for maintaining a healthy weight.

Day 1 Monday (cleansing day)

Breakfast

  • Decaffeinated coffee.
  • Juice of 2 oranges.
  • 1 skimmed yogurt with a teaspoon of oat bran.

Midmorning

  • 1 apple.
  • 2 walnuts

Meal

  • 1 bowl of cleansing vegetable broth (4 branches of celery, 1 bunch of parsley, 1.5 kg of onion, a teaspoon of lion’s diet and 2.5 liters of water, without salt).
  • 150 grams of low-fat fresh cheese
  • 1 glass of carrot juice.

Afternoon snack

  • 1 apple.
  • 2 walnuts

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  • 1 bowl of cleansing vegetable broth.
  • 2 slices of York ham or turkey.
  • 1 glass of red wine.

Day 2 Tuesday (Diet Day)

Breakfast

  • 1 cup of decaffeinated coffee.
  • 2 whole wheat toast bread biscuits with crushed tomato and 2 slices of Serrano or Iberian ham.

Midmorning

  • 2 tangerines
  • 1 walnut
  • 1 skimmed yogurt.

Meal

  • 1 portion of complete mixed salad (lettuce, 1 tomato, 1 can of natural tuna, 1 boiled egg, ¼ onion, 2 white asparagus and 5 olives, dressed with 1 tablespoon of olive oil, balsamic vinegar and a pinch of salt ).
  • 1 glass of red wine.

Afternoon snack

  • 2 tangerines
  • 1 walnut
  • 1 skimmed yogurt

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  • 150 grams of grilled cuttlefish with garlic and parsley.
  • 30 grams of dark chocolate.
  • 1 glass of red wine.

Day 3 Wednesday (Purifying Day)

Breakfast

  • 1 cup of decaffeinated coffee.
  • 1 glass of juice of two oranges.
  • 100 grams of kefir (yogurt fermented by fungi and bacteria)

Midmorning

  • 1 kiwi.
  • 2 walnuts

Meal

  • 1 bowl of cleansing vegetable broth.
  • 150 grams of low-fat fresh cheese.
  • 1 glass of carrot juice.

Afternoon snack

  • 1 kiwi.
  • 2 walnuts

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  • 1 bowl of cleansing vegetable broth.
  • 2 slices of Iberian ham.
  • 1 glass of red wine.

Day 4 Thursday (Diet Day)

Breakfast

  • 1 cup of decaffeinated coffee.
  • 2 wholemeal toast bread biscuits with crushed tomato and two slices of Serrano or Iberian ham.

Midmorning

  • 150 grs. Burgos cheese with a teaspoon of honey.
  • 2 walnuts

Meal

  • Peppers and tuna salad (200 grams of roasted red peppers mixed with 1 can of tuna in drained olive oil and ¼ of chopped onion, and dressing prepared with 1 tablespoon of olive oil and a pinch of salt.
  • 1 glass of red wine.

Afternoon snack

  • 1 peach
  • 1 walnut
  • 1 low-fat yogurt.

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  • 150 grams of York ham with paprika and ½ tablespoon of olive oil.
  • 30 grams of dark chocolate.
  • 1 glass of red wine.

Day 5 Friday (Diet Day)

Breakfast

  • 1 cup of decaffeinated coffee.
  • 1 glass of juice of two oranges.
  • 1 plain yogurt with a teaspoon of oat bran.

Midmorning

  • 2 tangerines
  • 2 walnuts

Meal

  • 1 bowl of cleansing vegetable broth.
  • 150 grams of low-fat fresh cheese.
  • 1 glass of carrot juice.

Afternoon snack

  • 2 tangerines
  • 2 walnuts

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  • 1 bowl of cleansing vegetable broth.
  • 75 grams of chickpea hummus with carrot prepared in the form of sticks.
  • 1 glass of red wine.

Day 6 Saturday (Social Day)

Breakfast

  • 1 cup of decaffeinated coffee.
  • 1 omelet (made with 1 whole egg, 1 white, 1 slice of York ham, 1 slice of fresh cheese, 1 sliced ​​tomato and ¼ onion.
  • 1 slice of whole wheat rye bread.

Midmorning

  • 1 tangerines.
  • 1 natural yogurt with a teaspoon of oat bran.
  • 2 walnuts

Meal
1 portion of lentils with chorizo.
150 grams of low-fat fresh cheese.
1 glass of red wine.

Afternoon snack

  • 1 peach
  • 1 walnut
  • 1 natural yogurt.

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  • 200 grams of grilled hake with garlic and parsley.
  • 150 grams of sautéed mushrooms.
  • 1 glass of red wine. 30 grams. of dark chocolate.

Day 7 Sunday (Social Day)

Breakfast

  • 1 cup of decaffeinated coffee.
  • 1 omelet (made with 1 whole egg, 1 white, 1 slice of York ham, 1 slice of fresh cheese, 1 sliced ​​tomato and ¼ onion.
  • 1 slice of whole wheat rye bread.

Midmorning

  • 1 kiwi.
  • 1 plain yogurt mixed with a teaspoon of oat bran.
  • 2 walnuts

Meal

  • 1 serving (250 g) of sirloin
  • Grilled vegetables (aubergine, onion, red pepper and green asparagus).
  • 1 glass of red wine.

Afternoon snack

  • 30 grams of dark chocolate.
  • 2 Maria type cookies.

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  • 200 grams of Galician octopus without potatoes.
  • 1 glass of red wine.
  • 1 ounce of dark chocolate.

Variants of the Alternate Days Diet

A variant of the Alternate Days Diet to lose weight permanently is the famous 5: 2 Diet , also known as the fast diet or 5-day diet because it is a weight loss plan that includes intermittent fasting.

Popularized by the English physician Michael Mosley, the 5: 2 Diet owes its name to its eating plan in which 5 days a week you eat normally while on the other 2 days calories are restricted to 500 a day.

For many nutritionists, this diet is more of an eating pattern than a diet itself, since it does not indicate what to eat daily but when to eat.

The 5: 2 diet is an easier way to lose weight because calories are not restricted. Simple to carry out the eating plan indicates that for 5 days a week it is possible to eat normally and the other two days the intake is reduced to a quarter of the normal needs of a person, which would be 500 calories for women and some 600 calories for men.

It also allows you to choose the days of the week on which you want to restrict calories with the only exception that it cannot be consecutive days. An example would be: Fast on Monday and Thursday with only 2 or 3 small meals and eat normally the rest of the days of the week.

Those who defend the benefits of the 5: 2 Diet claim that intermittent fasting causes less loss of muscle mass than that generated by a low-calorie diet, and even recommend combining the weight loss plan with physical exercises that include strength and resistance exercises.

Contraindications to the Alternate Days Diet

This diet should not be done:

  • People with diabetes.
  • Pregnant or breastfeeding women
  • It is not indicated for older people (third age), children or adolescents in the growing season.
  • People undergoing medical treatment should consult with their doctor.

Advantages and disadvantages of the Alternate Days Diet

Aimed at people who need to lose weight in a healthy and efficient way with this diet, the dreaded rebound effect does not occur, hence many professionals and nutritionists recommend the Alternate Days Diet as an excellent alternative to lose weight.

The idea of ​​this diet is that most of the weight lost is fat and not muscle mass as occurs with other diets to lose weight, but also allows that on weekends you can enjoy social meals or outside the home.

Advantages of the Alternate Days Diet to lose weight permanently

  • It does not propose closed menus but rather provides certain general recommendations.
  • Helps control fluid retention.
  • It is rich in macronutrients such as healthy fats, highly bio-available proteins, and mainly whole and natural carbohydrates.
  • Helps improve cholesterol, blood sugar and blood pressure profiles.

Disadvantages of the Alternate Days Diet

  • It can take time to plan weekly menus and change eating habits.
  • It takes time and therefore patience is necessary to achieve the successful results.

Alternate Days Diet Recipes

Although the Alternate Days Diet does not recommend very complex dishes, there are some recipes that can help when organizing the weekly menu.

We share a couple of recipes that are useful and are also extremely simple to prepare and that are adapted to the foods that this weight loss plan recommends using in dishes.

Gazpacho

A simple gazpacho can provide the body with many essential nutrients to protect the skin from the damaging effects of solar radiation, as well as being tasty and easy to prepare.

Ingredients

  • 3 ripe tomatoes.
  • 1 red pepper.
  • 1 green pepper.
  • 1 cucumber
  • Cherries
  • 100 grs. of lean Serrano ham or Iberian ham.
  • 1 boiled egg.
  • She.
  • Comino.
  • Whole wheat rye bread.
  • Virgin olive oil and vinegar.

Preparation

Wash all the vegetables and chop them into small pieces.
Crush the tomatoes, peppers, cucumber and garlic, together with the oil, vinegar, cumin and salt.
Once the mixture is very fine, the flavor is adjusted and stored in the refrigerator.

When the gazpacho is served, the hard-boiled egg is chopped, and the lean Iberian or Serrano ham along with the cherries, the ingredients are mixed and added in the bowls where the gazpacho has been distributed.

To decorate, add some cubes of wholemeal rye bread.

Full salad

The best base for a good complete salad should contain fresh vegetables, avoiding potatoes and avocados because they provide many calories.

Proteins should also be present in a salad as they help you lose fat and preserve muscle mass. In addition to adding consistency and having a greater satiating effect.

It is recommended to opt for lean proteins whether they are in a single ingredient or in several well combined.

Ingredients

  • Lettuce leaves
  • Endive leaves
  • 1 tomato
  • 1 small onion
  • 1 cucumber
  • 1 red pepper
  • 1 green pepper
  • 150 grs. proteins (seafood, fish, chicken, turkey, low-fat cheese, York ham, boiled egg) You can choose just one of these ingredients or make combinations to your liking but without going over 150 grams in total.

Preparation

Wash all the vegetables well, peel the onion and cut all these ingredients into small pieces.
Do the same with the ingredients that represent the protein food group.

Put all the ingredients in a bowl and mix well.

For the dressing of this salad, the base will be a tablespoon of extra olive oil, a tablespoon of mustard, balsamic vinegar or lemon juice, salt, pepper to taste and, if desired, some spices.

Conclusions on the Alternate Days Diet

The Alternate Days Diet to lose weight definitively proposes a fairly balanced eating plan that has the advantage of controlling anxiety since all the dishes recommended in each menu provide a good degree of satiety.

Once the desired weight has been reached, this diet allows you to continue making the food combinations following the recommendations of Phase Three, which is the Controller Phase, thus avoiding suffering the dreaded rebound effect.

Sources and References:

  • Polytechnic University of Catalonia

Between pleasure and need. Keys to a smart diet

  • University of Valladolid. School of Medicine

Healthy diet vs. Miracle diet: economic and nutritional efficiency

  • Official Pharmaceutical College of Barcelona

Nutritional supplementation