ALTERNATE DAY FASTING PROS AND CONS|15 MONTHS ALTERNATE DAY FASTING!|(read update in description!)
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- เผยแพร่เมื่อ 16 ธ.ค. 2020
- Update: what I wish I would have said in the video is this: please don’t start your fasting journey with alternate day fasting!! Fasting is like a muscle that needs to be built up, and beginning with alternate day fasting is sort of like starting weight lifting with 50 lb weights-not advisable! Even if you have been fasting in a daily window for months, there will still be an adjustment period with ADF. You will have a MUCH higher chance of success if you ease into it. Give yourself time-this is a journey for life, not a sprint. 😁
Hey friends! After my 15 month journey with alternate day fasting, I thought it was time for me to do a pros and cons video. I hope this helps if you have been doing some research into ADF or just intermittent fasting in general. Best of luck, and be sure to add anything you think I missed in the comments.
Thomas DeLauer video on why we get cold when fasting: • Do You Get Cold When F...
My Instagram: / momfasting
Life fasting app: lifeapps.io/apps/life-fasting...
Favorite fasting books (Amazon affiliate links):
Absolute Favorite! 👉🏻Fast. Feast. Repeat. by Gin Stephens: amzn.to/2M5ZMsR
Delay Don’t Deny by Gin Stephens: amzn.to/34KM6d8
The Obesity Code by Jason Fung: amzn.to/3nQt4cV
The Fast Diet by Michael Mosley: amzn.to/34KeJaB
#momfasting#alternatedayfasting#intermittentfasting
*I’m not a medical professional, these are just my opinions and experiences.
* this is a positive community, any mean-spirited or crude comments will be deleted.
*may contain affiliate links
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Great points very accurate 👍🏼
Thank you!
Thank you for another wonderful video. Lots of stuff I was familiar with, but you brought clarity and simplicity. Well done.
Thank you!
Thank you for this video! I started my alternate day fasting journey a week ago so I am encouraged by this video. Thank you again 🌹
You’re so welcome and I’m glad to hear it! Best of luck on your journey!😊
Thank you very much for this! Greatly appreciated!
No problem!!
If I could "like" this video twice I would have. I LIKE it. TY
Haha thanks!!😊😊
Love your video! .. It is realistic and encouraging at the same time. :) I've been doing ADF for 3 weeks already, and the way you describe it is exactly what I went through! ... I love the way you explain your journey as I can completely relate to it. Thanks!
Thank you for your kind words! I really appreciate it, and best of luck on the rest of your journey!
What's your weight loss
I really appreciate you taking the time to explain all of these really valid pros and cons. I have done lots of fasting approaches but never ADF so I’m grateful for this informative video.
You’re so welcome, thanks for stopping by! 😊
@@MomFasting p
First, before I even listen to this whole video, I love the beach sunset scene in the background 😆
Thank you Heather! My mom took it, she loved taking pictures of sunsets. 🌅 💕
@@MomFasting oh wow! A real photo! That is gorgeous.
Great video! I am 2 1/2 weeks into 4:3 fasting and down 10lbs. I found myself mentally checking every point you made. If you have made it so long with such great results I am incredibly encouraged! Thank you for sharing.
Hey, that’s awesome, and congrats on making it through the first two weeks, that’s the hardest part!
5 weeks and 18 lbs down - 12,000 steps a day avg. Feeling strong!!
That’s amazing! 🙌🏼😁
Thanks for ur input ....this is a
Topic I'm interested in too
Of course! 😊
Thank you for the thorough lists and thoughts about your experience! I’m sure more goes into this than most of us realize. I’ve been IF about six months now and am ready for ADF. Two resources (you may already know these) I’ve found very helpful are Dr. Mindy Pelz and Dr. Pradip Jamnadas. I also like Atomic Habits, and you’ve encouraged me to reread it!
That’s awesome! Thank you! And yes I’ve watched videos from both, they’re great. I wish you all the best on your ADF journey!
I've been alternate day fasting for about 10 days now. It's not difficult for me.On my eat day I just eat healthy food. The results come quick. Give it week and you'll see. But continue!
That’s great Thomas!
How much weight yiu loose
@@royaldaughterofgodholygrai1878 i think i lost about 15 pounds. Im 70 and still walking 5 miles a day. 6 miles today. And yesterday I decided to go back on alternate day fasting. Im fasting today. To me, the benrfits are worth it. You just have to be disciplined enough to do it. For me, the hardest part (perhaps because of my daily walks) is controlling my appetite on my eating day. I will change my first meal on my eating day to a bowl of oatmeal (with fruit) with 50% oatmeal and 50% wheat bran. Bulk but fewer calories. Then vegan with very small amounts of meat. No eggs. No dairy.
@@thomasmanning829 I agree. I'm worried about over eating on my eat day
@@thomasmanning829 congrats 👏
Awesome content as usual and I can totally relate. I'm suffering right now from the cold, it's pretty annoying. I adjust my layers depending on if I'm fasting or not 😅I've had the comment where people tell me I'm "starving" myself, too. I just laugh and move on. My job isn't to educate people (except if they ask), my job is to be healthy.
Thank you! Yes I’m sure you’re much colder than me in Switzerland! At least you have the beautiful scenery. 😊 And so true, it’s easiest to brush off the negative comments and move on. 🙌🏼
@@MomFasting Yeah it's freezing here ! I need to wear tights under my jeans because I'm so cold haha. The scenery is amazing, so is the skiing (can't wait to get back out there).
@@TheFastingPanda I bet!!
I'm cold right now!!!!
It's my second no eat day on ADF, energy is good but l don't feel like doing much, little headache but really extremely motivated and excited!!!!
Thank you for sharing your experience!
Ahh how exciting! Yes the coldness!! Feeling it right now, especially in the winter! 🥶
@@MomFasting
Appreciate your prompt response and encouragement always. Trying to hang I there... Fasting almost over and not really having much craving for food. But what do l do to be more productive, to get rid of the listlessness??
Then, l need to know if you were doing any workout during your earlier phase?
Keep on the great job!
Yes, I always exercised, but I do believe the first couple weeks of ADF I did not. That is the adjustment period, and your body is learning something new, so don’t worry-it will get easier! You’re doing great!😊
Hello mom 👩!!! Great job 👏
Very few could accomplish this!!!
Thank you!😊
This video has helped me reconsider doing ADF. Thank you for laying out the pros and cons. All of them were things that has kept me on the fence.
I’m so happy I could help, let me know how it goes!
@@MomFasting I'm on day two and it's strangely not as difficult as I thought it would be. But it is a challenge, for me, especially in the evenings.
I’m so glad to hear it’s not as difficult as you thought. The evening can definitely be tough, it really is a mental game!
@@MomFasting This is week two of trying I.F./ADF. and boy was I excited. This week I did 2&1/2 days of ADF! Also doing the 4, 3 ADF. So I eat 4 days and fast 3 and I've decided to weigh myself just once a week on Saturday mornings. So I thought I'd lose maybe 1-2 lbs. but the scale said I lost 5.6lbs!!!!!! I am soooo excited!!!! Honestly Monday was a breeze, but Wednesday was difficult in the evening so I only fasted til dinner and then Friday I was really busy all day and around dinner time it got difficult but I pushed through. So boy was I excited when I weighed myself and found I'd lost 5.6lbs. So I'm ready to do it again and next week will be my 3rd ADF week. I'm keeping a journal and in the journal I have listed the 21 tips you talked about and when it got challenging I'd look at the 21 tips and try one of them, so I want to thank you for sharing them, they really helped
Sasha, that’s amazing, I’m so happy for you! Thank you for sharing, and I’m so glad the tips helped! 😊😊
I hate the scale the fluctuations drive me 🍌🍌🍌I'd rather do measurements and clothing size changes. I'm going to try to do daily selfies but I'm photo phobic so more like once a week will be good.im loving your videos so down to earth real information.thank you so much for sharing your experiences.
Thank you! Measurements and pics are great! Yeah I agree photos every day would be a bit much. But you’ll be glad to have them to see how far you’ve come!🙌🏼
ADD also saves lots of time❤
Thank you for another excellent video! How long is your shorter Sunday window?
Hey Sara! It totally varies, usually it depends on what my plans are for the week-if I’m doing 5:2 I will typically do a shorter window-like 5-6 hrs, sometimes as short as 3. If I’m doing 4:3 I’ll do a longer window, but maybe like 7-8 hrs-so pretty on par with my Tuesday/Thurs windows. I made this video so long ago I’m not sure what I was doing at the time, my windows have definitely changed over time! My Saturday window is still my longest, but shorter than it was in the beginning because I’ve found that I really don’t like eating late, so I just rarely do it anymore.😁
@@MomFasting Thank you Lexi I really appreciate the time you take to answer our questions. I just discovered your channel a couple of weeks ago and I’m catching up with all your videos which I find extremely helpful I began alternate day fasting at the beginning of this month but I’ve been doing intermittent fasting since last September. I am now doing the 4/3 and I like it very much but I have a tendency to over eat on the weekend especially if the window is too long.
@@sarapowell2588 gotcha! I’d experiment with window lengths, and especially keep in mind that they will vary based on what you have going on, and know that it’s totally normal to overeat in the beginning even if you are experienced at IF. What I experience is that now my body will not let me overeat-and if I totally ignore the very loud satiety signals-I will pay for it! 🤢 So it’s a learning curve for sure.
Regarding the food's leftover my strategy is to put in the freezer as many things that i can. Because It is one of the reason that i overeat. In short my parents forced me to finish my lunch or dinner when i was a child so It stayed in my unconscious to hate waste food. And i'm not alone by the way il have ask many people that overeat and they all had that experience too! So in that case it is a great help to know strategy to save the food like freezer or Canning ... Great vídeo thank's :)
I totally agree! And I have the same experience from childhood, it’s hard to waste food!
@@MomFasting yes that's definitely common ! :)))
I have a friend who has a “leftovers” night for dinner once a week, pulling out all the leftovers and everyone just eats what they want 😋
@Reena Yadav hello! Your comment is no longer visible on this thread, but in answer to your question, it is highly individual as to whether you should fast the last week of your cycle, and especially if you’re trying to conceive I would ask your doctor. I hope you have the outcome you are looking for, and best of luck! 😊
Thank you so much😊 one last thing..does ADF causes muscle loss. Have u ever experienced that? And it will be great if you can share some knowledge about loosening of skin during and after doing ADF.
@Reena Yadav for most people, no it doesn’t cause muscle loss, however I think it’s wise to incorporate strength training to preserve muscle. I’m definitely not an expert, so I’d recommend searching for more info on that. I believe it’s good to have protein within 24 hours of lifting weights as well, so timing the exercise to be within that window of eating is probably good. Loose skin really depends on how much weight you lose and how quickly you lose it. Compared to other forms of weight loss, IF tends to have better results with tightening loose skin because of autophogy. But it’s common to have some of you lose a large quantity of weight. 😊
@@MomFasting thank you so much. 😊
Hi love watching ur videos thanks for taking time out doing this video, I’ve got about 50lbs to lose can I lose this much with ADF
Thanks Tahra! You for sure can lose it with ADF, just let it take as long as it needs to, make it a lifestyle and also keep learning about fasting. I just did a video on my fav podcasts, and you can also find my fav books linked in all my videos! Good luck!
@@MomFasting aww thanks so much will do. I’m 5’9 weighing 179lbs my goal is to lose 50lbs I’m starting ADF from tday fasting day tmrw but will do this , thanku so much again for replying, keep us updated with ur videos I’ve just subscribed xx
@@tahrakauser1854 great! 🙌🏼 Also, that’s a very low weight for your height, is that where you were before? I hope you find the health that you’re looking for. 😊
I've just finished ramdhan . Omad for 30 days. So on eid I did a 60 hour fast but when I broke my fast on 61st hour I ate 3 small strawberries and blueberries handful altogether and I felt sick like never before. Fell.asleep. aslonlike before. But after about 3 hours i ate rubbish.So tomorrow I am considering adf 10: 30 pm so let's see.
Thank you for reading
Good job on the fasting! It can take time to figure out what works for breaking your fast, especially on longer fasts. Bone broth is a good one. 👍🏻 Good luck!
Thank you for your video. How much weight did you lose since the you started with ADF. Thank you again for your details on ADF .
Hi Vasa! It’s a long story! I’ve been doing ADF for 2.5 years. I lost 35 lbs in the first 9 months. After that, I regained about 12 lbs due to various factors. Then I re-lost about 6 of that, so total as of now about 29 lbs. I’m still about 5 lbs from getting back to my goal weight. It is so different for everyone and results vary so much.
Thank you for your reply. Great achievement ! Best wishes with your goal weight. I like the way you talk and expressing the feelings. You look pretty and like your sweet talk.
BW
Thank you!
Hi Lexi, I agree 100% that ADF was the fasting protocol that gave me appetite correction within a few days compare to daily eating window. There’s just something special about knowing you won’t be eating that day that frees you from food. The frequency of every other day ADF as well has a very unique rhythm that somehow makes your body adapt quicker versus say 5:2 because you’re fasting frequent enough to shrink your stomach so fast (appetite correction) that makes you get full quicker the next day if you know what I mean. I also love the flexibility of a full day of eating of ADF, you can always arrange a lunch meeting on an eat day while still being able to have dinner later. Lastly, I find the full day of not eating really gives my digestive system a complete rest. The cons for me personally is not the hunger, which I can manage, but the electrolyte imbalance that I struggle with so much and increased PMS symptoms, both of which I’ve mentioned to you a few times now. Lastly, I think a lot of people can just about accept a daily eating window but would think ADF is too extreme so it really can get lonely on this ADF journey. Regardless, I’m so glad I’ve found IF and I don’t think I’ll do anything else ever again. I’ve also shared both books on Facebook with friends and family that Obesity Code explains the WHY of fasting, and Fast Feast Repeat tells you the HOW to fasting, you really can’t do without either of them. Thanks for another video Lexi and Merry Christmas!
Thanks as always for your insight! Totally agree with all of it! How was your week this past week? And Merry Christmas to you!! 🤗🎄
Also, I love that explanation for Gin’s vs Jason’s books! They both have a lot of value. And Dr. Fung recently came out with The Cancer Code, which I really want to read as well!
@@MomFasting after my burst of positivity when I sent you that comment last Friday, on the same afternoon I had a little dip in energy while driving to pick my daughter up from school and got into a car accident 🤦🏻♀️ my hesitation (cos of the brain fog again) getting out of a junction meant the car behind me couldn’t stop in time and bumped into the back of my car. Needless to say, the rest of my day went south and I came home and ate to calm my nerves and stress. That incident made me think long and hard if it’s really time to take a break from ADF and try a daily eating window. Because I’ve previously went out, without stopping, onto that same junction when i had very bad brain fog on a fast day, thankfully nothing happened that time. So, since last Saturday, I’ve been doing 19:5 daily window and been feeling a lot better energy wise, so much so that I’m able to add workouts to my day, something I’ve been waiting to do when I feel physically better on ADF. I feel kinda sad that I’ve had to stopped ADF, because it was Steve, Laura Hirth, you and Dai that have resonated with me the most amongst all the IF vloggers out there, but I have to listen to my body and do what feels good by it. The mind is stubborn though and still wants to go back to ADF, maybe that’s the diety brain speaking.
I am soooo sorry you got into a car accident!! Those are the worst. And there is NO shame in going to a daily window! Neither is better or worse, it’s just what works for you! There is a video dr Mindy did, I believe it’s called the dark side of autophogy...anyway talking about how the bad part of cell death is that sometime those toxins get released into the body. So that would definitely cause brain fog, and as someone who has dealt with mercury toxicity, that is something I believe I deal with as well...though thankfully it hasn’t been bad enough to hinder me from functioning the way I need to. 19:5 is a great protocol, and perhaps if you wanted to do a full day fast you could incorporate a mealless Monday ( or any day) and follow with a full day of eating, then 19:5 the rest of the days. Or just stick with 19:5 if that’s your jam. I think in the future I’m going to try sticking to a daily window for like a month just to see what happens and if I end up liking it. We shall see. But hugs to you, I hope you recover from the accident (mentally, it’s so stressful). 🤗
@@MomFasting I think Gin’s book is so special because she covered the diety mindset and intuitive eating like no other fasting books. Like her, I have also tried intuitive eating years ago but failed miserably without the IF piece of the puzzle! I’ve also read Brain Over Binge but it didn’t help me either. I think it’s the combination of all the TH-cam videos, gin’s and fung’s books, and the intermittent fasting stories podcast, altogether that made IF worked for me. I didn’t know cancer code is already out, that would be an interesting one to read! I didn’t enjoy the fasting lane by the way, I stopped reading it halfway and have been wanting to get back to it before letting you know but have just about given up reading it 😅 maybe if I get bored over the holiday I’ll get back on it again.
#2 is what we think hunger is
.....I think its more physiological hunger if a person is really hungry thats
Different most people don't
Have that....these days
Very true!
Con: it might trigger binge eating (not overeating) especially when it doesn't work for you, but you blame yourself and keep trying and binging. I am afraid that might happen again like I did on BLE
That is always a possibility…you just never know, everyone is so unique. 🩵
I know this video is 3 months old, but if you have a big enough freezer you can freeze the leftovers? My sister does this, because her family isn't a huge fan of leftovers. 🙂
Also do they say not to break your fast with eggs, because of digestion issues? I almost always break my fast with eggs and avocado on toast.
Hello! Yes! I freeze leftovers sometimes if I wont be able to eat them in time. Such a good tip. Also, as far as the eggs, if they work for you that’s great! I also do well with eggs as a fast breaker, but apparently some people don’t. So do what works best for you! 🙌🏼
How much weight have u lost with ADF? What’s ur current weight?
So I lost 35 lbs, but I’m up about 10 lbs from that because of the holidays and some other things from the end of last year. So right now I’m around 185, and 5’11”, so I’m still at a pretty healthy weight but I’ll be focusing on getting back down to where I was.😊
do you find fasting improved your self discipline
It would say yes definitely
I freeze a lot of my leftovers. I don't like wasting food either.
Yes, it’s a pet peeve of mine!
Hi have u ever done extended fasting because I’m just on day 1 of 14 day fast to kick start my weight loss after that il carry on ADF
The most I’ve done is 3 days...I dont personally recommend more than that for weight loss purposes. It can slow your metabolism and also lead to binging afterwards, and if you also want to be careful of where you’re at in your mentrual cycle for doing extended fasts, they aren’t recommended on days 21-28 of your cycle because you need to produce progesterone during this time. Of course, you can do what you want, but this is my personal feelings based on what I’ve experienced, researched, and observed. Slow and steady is best for sustainability. 😊I wish you the best, no matter what you choose!
@@MomFasting aww thanks so much for ur kind words I think il stick with 3 days because I’m a busy mum of 3 boys & 1 girl they take up all my energy😂 il try 3 days then have an eat day n repeat again, is rolling 72s good way to lose weight? So sorry asking u all this but I don’t knw who else to ask xx
@@tahrakauser1854 again, I don’t recommend rolling 72s...it will be a fast way to lose weight, but It won’t teach you the balance you need to go forward and sustain a healthy weight loss. I also think, especially as a mom of 4 (as I am too! 🙌🏼), it would just be really HARD. ADF is hard the first couple weeks, but then it gets easier and fits into your life. You can eat with your family most days, and plan around special occasions. I do 4:3, so I fast MWF, then I have Saturday and Sunday always as eat days so I can enjoy the weekend eating with my family, as well as Tuesdays and Thursday’s as eat days during the week. This has been VERY sustainable, and I believe the key to my success. Now, there are definitely ways to lose faster, but you always have to ask:is this sustainable? What will I do after? Things to ponder. 😊
@@tahrakauser1854 also, if you’re new to fasting, I’d actually work up for a 24 hr fast before doing a 3 day fast...ease into it. So go a few days 16:8, then 18:6, 20:4, 24 hrs then if you feel like it, go for the 3 day. Or you could do ADF for a while then try the 3 day.
@@MomFasting aww thanks I’ve been doing that for the last year now. I think I’m really ready for a 3 day fast. I’ve been doing 24 hour fast twice a week but the scale isn’t moved for the past year that’s why I thought il try ADF see if this helps me, thanks again love watching ur videos so motivating thank you wish u all the success in ur journey xx
If you don't eat eggs or nuts to break the fast what are you supposed to eat?
People do a lot of things…bone broth, lean meat, I know some people eat a full meal to start, but I can’t do that. I agree though, eggs and nuts are great options for me and a lot of other people. Just gotta experiment 😉
@@MomFasting I can do a spoonful of peanut butter.. or a scrambled egg.. but the best is just a simple shrimp salad. So far so good.
That’s perfect!
My goal is to weigh in once a month and take monthly photos
I do that. Since Jan 1st I've lost 14kgs. I watch these videos to stay motivated 😂
Hello dear, please may I know if you add workouts?
I do! I’m not hugely into it right now, but I always do some light weights on the morning I break my fasts-currently I’m using 10 and 12 lb dumbells. I used to do a HIIT workout (short, like 20 minutes) on the morning of my fast days, but I just sort of fell out of it. I don’t attribute any of my weight loss to excercise since I didn’t add any additional exercises in when I started fasting, but I’m definitely an advocate of exercise for health reasons-weight training especially!
@@MomFasting Thanks for your response, hope you're doing great.
@@igeo.449 you’re welcome!!
Great info! I just started this a couple weeks ago and I think it may be exactly what I've needed.