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Top 5 ways to succeed with Alternate Day Fasting (ADF)
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- เผยแพร่เมื่อ 8 ส.ค. 2024
- Alternate day fasting intermittent fasting is booming! I have been asked so many questions regarding this protocol, in this video I break down the top 5 ways to succeed using alternate day fasting.
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References:
ttps://www.cell.com/cell-metabolism/fulltext/S1550-4131(19)30429-2
www.ncbi.nlm.nih.gov/pmc/arti...
translational-medicine.biomed...
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www.ncbi.nlm.nih.gov/pubmed/8...
academic.oup.com/jcem/article...
www.eurekalert.org/pub_releas...
www.cell.com/cell-metabolism/...
www.ncbi.nlm.nih.gov/pmc/arti...
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www.ncbi.nlm.nih.gov/pmc/arti...
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* I'm not a nutritionist nor am I a doctor all information given has been gathered by personal experience and information that I researched and compiled over the years. Always consult a physician before starting a new diet, eating regiment, or workout plan.
Enjoy the video!
Are there any aspects of Intermittent Fasting that you would like me to touch on? If so let me know in the comments section below.
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1. Ease your way into it (1:48)
2. Avoid modified ADF (3:39)
3. Have flexible fasting days (6:37)
4. Get enough calories (8:14)
5. Do not modify your macros early (9:20)
Albert's Channel not all hero’s wear Capes 😩🤣 thanks ❤️
Thank you
I’ve done modified ADF I have had a good outcome. I just eat once, not 500 kcal throughout the day. Usually it’s a light broth. Don’t mistake and give a blanket recommendation, it depends at what time and how much the person is consuming .I hate when all these fitness guides generalize or scare people starting out. If you can’t do a whole 36 hour fast easing into it with a modified is ok too. Or like stated above doing a 12:12, 16:8,20:4, 23:1 so many alternative ways to build to a complete 36-40h fast or true ADF
@@arienava8960 Thanks for sharing Arie!
@William Hendrix so your hack your friends private things. You're a bad friend to say the least
I have been doing OMAD alternate day fasting and love it. It’s simple, on my feeding day I eat one meal. I’ve been fasting since January and started with the 16/8 ,then Warrior , then OMAD with a few 48 hour fasts ... down 82 lbs . Very close to my goal weight!! It all started because I ran across your channel. Now I have started a fasting group to help my friends and family. You are changing life’s, thanks man!
Plz add me in ur group
Do you take any supplements?
A tariq yes I take supplements.But more importantly I make sure my meals are packaged with nutrients. For example my meal today is two Salmon fillets , a baby spinach salad ( five cups of spinach, tomato’s, cucumbers one boiled egg, bacon and an avocado) Dessert will be a fruit salad ( strawberries blackberries and raspberries) or my fasting days I also take electrolytes. I wanted to lose weight but I also want to be healthy so I can enjoy the weight loss. 😊
roohi jain my group meets once a week in my kitchen so if you live in my area you are more then welcome to join. If not I can help you start a group in your area.... or if you like we can exchange info and I would be happy to support you anyway I can. ❤️
@teetee what area u in...will like to join your group. Let’s exchange info
I´ve been doing keto and alternate-day fasting and have lost 20 pounds in 18 days... I'm not feeling hungry I sleep considerably less, I do not have headaches and I'm not needing antidepressives anymore
Wow that's incredible! Congrats!
I’m trying to get in Keto
Health Health Health! Bravo 🤗
Do u combine the Keto diet with ur alternative day fasting
@@zyl6646 Sometimes I do, mostly I do not. Honestly after an alternate fasting of for example one week, I have a carb feast.. then I fast again :D
Been doing ADF for about 3 months and down 60 lbs. I also walk 5 days a week for at least an hour. I havent had this much energy since I was much younger.
Any update? How are you now?
@@miggs7173 Doing great! So I lost a total of about 110 lbs, my adf has been kind of sucking since Thanksgiving, but I try and fast at least 1 day every week. I am getting back on track this week though.
@@heae90 Wow! Dude that's so inspiring!!
If you don't mind can I ask another question: 1
How did you manage to stay consistent, I think I've tried fasting for over 2 years now, on and off and I just can't seem to shake off the weight legitimately. I just always fall back into my old eating and thinking patterns. What helped you to keep going and stay disciplined?
@@miggs7173 Sorry for the late reply, thought I answered it. My step-father passed away out of nowhere, and that really put things into perspective again for me. After that I made it a point to eat healthier-ish whilst fasting, also after a while I just got more full with less food, also started calorie counting so I can compehend which foods have how many calories, and that helps soooo much to decide which foods are worth it to "spend calories" on
Hi! May I know how many calories do you eat in a day during the 'eating' period? thanks btw, your comment inspired me to continue my ADF journey...
I’m on my second week of ADF. So glad to see this video. I’ve been doing 0 calories on my DD because if I’m going to go through all this trouble, I want the benefits of fasting.
Same here I’m finishing my 3rd week
Can you have cream in your coffee on the fasting days?
kaesaechao25 I do not because I do 0 calories. If you do the modified ADF he is talking about you can have 500 calories so you could. So it just depends on if you are wanting to do a clean fast or not.
Tiffany Pena I’m liking it. I was doing Omad because I thought being able to have dinner with my family everyday would be nice, but I HATE black coffee and I don’t feel like coffee at night when I eat. This way I might drink black coffee one day, but I know tomorrow I can drink it just the way I like it. Best of luck to you!
I would recommend to try 50 calories on the fasting day with a very few nuts and 100g of a low calorie sprout (~25 calories total, but lots of fiber and nutrients). It makes the fasting days easier and you feed your bacteria flora with fiber.
I did Keto for about 2 weeks and wasn’t seeing results like ppl talk about, I jumped straight in to ADF without ever fasting before in my life (other then sleeping 🤣🤣). I’ve been doing keto and ADF for about a month now and I’m down 20 lbs! I still get soooo hungry on fasting days and I sometimes binge eat at the 24 hour mark, but slowly I’m getting better and able to fast between 32-36 hours 👍👍
That's good I too prefer the "just jump in" approach
Joey The Moose hey! I’m planning to directly jump into ADF. Would you recommend? Or should I stick to progressing into it?
Gauri Thakur hey sorry for the late reply!! Let me know what you ended up doing. After a break from ADF while I went on holiday for a few weeks I found it really hard to get back into ADF. What I did was started back with OMAD every other day, then only did ADF for 2 days a week, and now I’m back on track. I honestly don’t know why doing it the 2nd time around was so much harder, but easing into it made it smooth 😀
@@virtualgigi1220
First simply fast 1 or 2 days a week like Tuesday or Saturday water fast take some antacid when u begin
And gradually it run on its own if you feel low have 150. Calorie sugar snak
Watch Dr Frank O’Neil on TH-cam … he lost something like 165 lbs with ADF and he has a ton of great tips
I've been doing ADF for 1 month now. On my eating days I eat in the window 3pm - 9pm. That gives me a fasting time of 42 hours (9pm to 3pm two days later). I also run on fasting days. So far I've lost 15 pounds and feel better than ever.
I do OMAD it works best for me. I have tried many IF regimens this is the only one that kept me from feeling hunger or giving up. My point is to find the regimen that best fits you and our life so that you succeed in maintaining it long term.
I started doing ADF after few years of doing 16:8, 18:6, 20:4, 22:2: 23:1. Aside from weight-loss, my skin is so much better now! 🥰
I started off alternate day fasting & didn’t even know it😂😂😂
You know what makes me really happy? That I concluded most of this on my own...because watching your channel for many months has taught me quite a bit. I had already progressed recently to my own modified version of ADF. Doing 5 days, M-F with a more relaxed approach on the weekends. I'm in it for the long haul, so don't want my weekends to feel like a punishment. Thanks, Edward! 💗
I am so stoked I’ve found you. Started this journey April 23rd 2019. Lost 20 lbs and have kept it off.
Blood pressure and migraines in check.
I can’t thank you enough!
Did you keep it off returning to eating regular or do you still do Adf as a lifestyle
I love watching Fledge Fitness! You are so awesome you inspired me to make my own TH-cam channel doing ADF! Thanks for all of you do.
This is probably the best alternate day fasting video I've come across yet. I've watched many already and you were straight and to the point and I love it!
Here's what I do for those who want to jump right in.
Mon- eat
Tue- fast
Wed- eat
Thu- fast
Fri- eat
Sat- fast
Sun- eat one big meal
How much you eat on eat days not talking about your one big.meal thanks
@@hotkadine I eat what I normally eat. I dont count calories but I try to avoid fast food most days
I just wrote out myList... Sun - fast, Mon - omad5pm, Tue - fast, Wed - omad5pm, Thu - fast, Fri - omad5pm, Sat - omad1pm or 5pm. myStraight fasting periods end up being 45 hours... on top of the one meal a dey situation😊. Big ups to Everyone and whatever life-long schedule, regimen they chose. Wholeness n Essence of Love ((-;
This is basically what I am doing.. I don't OMAD on Sunday but I have a light lunch and ENJOY dinner... and just like you I keep the same fast days every week. I think this make it easier, rather than a true every-other day which changes fast days every week..+ its just common nature to look forward to some type of Friday dinner or happy hour and "Sunday Supper"So far its been 3 weeks and 8 pounds.. going well in my opinion
How hours do you eat for before you start fasting again?
So glad I found this channel. Been doing OMAD for years. Suprisingly I find ADF much easier with even BETTER results. Thank you sir!
My favorite person to watch when it comes to IF!
ALL I'M DOING IS *DREAMING ABOUT* MY *POTATO WITH BACON AND EGGS (with cheese)* TOMORROW FOR BREAKING MY FAST , PROUD I'M GETTING THIS 36 HOUR FAST UNDER MY BELT (lots of room under my belt these days)
How are you doing now? I'm on day one of my ADF and it's about halfway through the day. I drank some lemon water and it helped with my hunger pains a little. I'm about 60 lbs overweight.
Well done Jack
I have been doing 18/6 IF for a couple weeks and today was my first day of ADF. I am feeling good and feel confident I will reach my goals. Love this channel!
I’m 1 week in! Feeling great! Your channel has helped sooo much!
So thankful for Fledge Fitness!!! I’m so glad he has pointed this out. So right!!!
Thank you so much for this. I've started ADF recently and this is much needed.
Great video! The first 3 weeks of the warrior diet... My ghrenlin was nuts! Much better now. I think I can do this ADF! Thanks for this video Edward V!
I'm going to try that adf fasting with eating on the weekends in a shortened window thanks fledge I fell off watching you but I'm back now my guy
This was one of the best videos I've seen on Alternate Day Fasting. Thank you because it provided so much useful information. I've done IF religiously every day for the last 40 days and want to add ADF to my routine. I've already done 3 extended fasts.
If you are eating you are not fasting!
I eat on my fasting days, after a 24-hours fast. It is fasting. There is always the assumption that people are eating throughout the day. so I do a 24hr fast three times a week with a 500 calorie dinner. 7lbs in two weeks.
L S depends on what your goals are, if you are calorie restricting which is what you are doing you will lose weight but long term it will adversely affect your metabolism and lean body mass.
@@andrewrivera4029 a 24hr fast... is more than the damn warrior diet... it's fasting. You are just making a "no true Scotsman fallacy".
L S if you are eating then you are not fasting!
@@andrewrivera4029 Yeah, no shit, but modified ADP can be done and you can still get the benefits of fasting!
This video is gold! I am doing alternate day fasting and sometimes overthink what I am allowing myself to eat on my fasting days, but I am still trying to get into the rhythm as you described so your video gave me great confidence in knowing that I don't have to tackle all of it all at once... aka PERFECTION, which is my recipe for disaster. Thank you!
Thanks for providing great content! I am doing Alternate Day Fasting myself. I am one of those getting into the rhythm with the Keto Diet.
I began my weight loss with the 42/6 ADF and keto. I went to the Dr 3 weeks before I started, and I had another doctor's appointment 10 days after I began. I lost 15 pounds, and my blood pressure dropped to 115/75 the lowest in years. I love it, and I didn't have cravings. However, my ketones became extremely high. So, for a few weeks, I am now 20/4 and low carb. Again, few craving and I feel great.
Jumping straight into 42/6 ADF sounds like it would shock the body. I eased into ADF from being keto OMAD for 8 weeks. I also shed 15 pounds, mostly fluid, on keto OMAD in ten days. Had the same drop in BP as you, and the same lack of cravings. Haven't tested my ketones. Did the high ketones show any symptoms or were you unaware without testing ?
My sister did modified ADF and as time went on she went to true ADF. It worked really well for her. Thanks for the info.
Thank you so much for the wonderful tips. I started IF, warrior diet after watching your videos n wanted to jump into prolonged/ AD fasting protocol. Valuable information without much crap 👌😊
Great video! Simple, clear and honest 👏👏👏👏
A wealth of knowledge. This was a great video. Thanks.
Been doing 0 calorie ADF for awhile now, my hunger levels noticeably dropped off on the 3rd non eating day. After that it has been super easy. Fasted training after the 36 hours doesn't feel radically different and actually blunts my hunger even more. The freedom to eat whatever on your feeding day is incredible and yet the pounds still come off.
What is your eating window on your eating days? Do you eat carbs... like breads? I find my appetite has lessened and its only been 1 week doing ADF.Sometimes I’m afraid I’m not getting enough calories. I break at 1pm and go until 7pm
@@miacleo2932 Eating days is ad libitum aka I eat from post workout (usually no later than 1pm) until I feel like stopping. I generally only monitor my protein intake and ensure I'm getting 150g or more since I'm lifting weights on my eating days. I have experience with both keto and regular IF but eat carbs when doing ADF because it's important to get enough calories on the eating days, and often times the combination of keto + the extreme hunger reduction of ADF can make getting enough calories a challenge. It's also a lot less restrictive and allows you to eat things like breads and pastas. Normally you'd want to avoid these foods on any other weight loss diet but because the deficits are so large, you can eat your fill on ADF. In a way, it becomes necessary.
I've found that ADF removes the 'joy' or 'satisfaction' reward you get from eating. The food is still delicious, but when I eat a large meal on ADF I don't feel any sort of reward for doing so. It's a more utilitarian mindset when eating, even if I'm eating total junk food. The typical reward loop in terms of your body's response doesn't really kick in it seems like. I do train fasted, and pretty heavy, so it may be a combination of the two.
I don't count calories but just eyeball it to ensure I'm getting 3,000 or more on my workout days so that it averages out to more than 1,200 a day for every 14 day stretch, avoiding any negative consequences from heavy calorie restriction. So, in effect, you trick your body into believing you are in a state of plenty by over-eating a caloric surplus on your eating days. The body doesn't mind eating 0 calories the following day and never really adapts to it hormonally because you go right back to eating a surplus. The math works out so that it's a constant deficit and a fairly large one at that. In combination with the extremely low insulin levels you should see significant weight loss.
In your scenario, I'd think about what I ate that day around 7pm when you'd normally shut down. If I felt I hadn't gotten enough protein, was hungry, or if something sounded appetizing, I'd eat it. It ends up being a rather large OMAD meal post workout with additional meals or snacking afterward until I no longer feel like eating.
Small side effect: break your fast with calories the same time each day because your circadian rhythm is heavily informed by your eating patterns. I waited later in the day one time and couldn't sleep afterward because my body completely ignored the extra hours. You can use this IF method to cheat jet lag, but the same thing applies when you aren't traveling. So, even if you don't have time to eat a full meal, try to break your fast with a snack around the same time each day.
@@phxx8534 thanks so much for taking the time to share all of these details!
Great info Edward V! I tried doing this for 2 weeks and I wish I knew all this valuable information before I started
Same! I had OK results but they tapered off ... I was drinking b/coffee and having my supplements. Then I saw advice about having WATER ONLY during fasts and felt so deflated. Ate wild for some days and regained the 3kg I'd lost. Well I regrouped and today was my first real fast. Yes I'm restarting!
Gotcha! Don't do too much too fast. I'll be patient with the process.
Interesting. Makes sense why I fell off the train when I started allowing myself under 500 cal on fast days.
Thanks for another great video Ed. ♥️
Great information. I needed your videos. You are a blessing. So be blessed. Keep inspiring us.
I’m on day 3 of ADF and I’m already down 5 pounds. I weighed in at 188 and now I’m 182. I’m 5’8 so I want to get back around 145-150. This definitely works more than any other diet I’ve tried. I’m also doing the Chloe Ting 28 day flat tummy challenge. Definitely try ADF if you want to lose weight fast, it seriously works! I’ll be posting my results on my TH-cam channel soon.
That's beast mode good luck u got this
@@user-sn7ko3rh1d thank you! I stopped and gained the weight back lol I gotta get back to it though for sure.
How did you break your fast on feast days?
@@makedaalexander1745 I would usually break my fast with a salad. But I would try to eat healthier foods like salads, soup, tuna sandwiches, and fruit. Or even just cooking for myself and not going out to eat or ordering food. Sometimes I didn't eat healthy but it's such a forgiving "diet." I look at it as a lifestyle now because of all the healing benefits. I actually just started backing ADF the beginning of this month and I'm down 10lbs. I only did it for 2 weeks when I made that comment. But I weigh 162lbs now and I'm aiming for 150lbs before the end of this month. If you stick to it consistently, you will drop 20lbs in a month.
@@PurelyTiffany thank you for your response. Good luck to you
I am finding your videos super helpful and informative - thank you
Subscribed! thank you for the pointers
Thanks for the information I think you keep it real!
This video came just in time! I'm not new to IF but I am new to ADF. I've been doing ADF all week so far and haven't weighed myself BUT my clothes are lose af! My weigh in day is Mondays but so far those results are good enough for me!
Thank you for all you do on your channel🌹
Any weigh ins?
EqualLandFreePeople the first week I lost 10lbs! The following week I went on a vacation and indulged in every bit of food and alcohol I liked and gained 7 back lol.... So it definitely works and fast! It stays off too if you stick with it. I'm back in it as of two weeks ago but haven't weighed in yet. I chose not to weigh myself so much and go by how my clothes fit. I'll weigh in at the end of this month. Good luck to you♥️
@@lala_d334 Thank you 8-16 to weak for me. I stall 50 lbs short of goal. On the fast today, 1st day, and not to bad at 4:00 pm
Love your video's so much. Thank you. I'm still not keto (and don't plan to) but am Omad and have fasted for 48 hours at least a couple of times each month. I'm just pounds away from my weight goal and I am thrilled. I started just 13 weeks ago at 185 and am 153. Goal is 145 pounds at 5'10.
That was really great video. Thank you
Nicely Said and explained , Thank you !!!!!!
I’m cool with the ur warrior diet been doing it over 6 months weight literally falling off 👌👌✌️
So relieved to hear I can have 0 calorie flavored drinks during my fast! That helps tremendously
fast is all about insuline- 0 cal flovored drinks very often rise insuline level - so you should not doing them during fast even though they have 0 kcal.
That's no strictly true studies show some sweeteners do not raise insulin levels, I hate coffee but I like caffeine so I pick drinks that have caffeine and a sweeter that doesn't spike my insulin I ahve fab results and is the difference to sticking to fasting versus not. So it's not perfect but works for me and I feel great. And got great results.
Excellent information and presentation! Thank you. I'm getting ready to start ADF because my weight loss has stalled on KETO/OMAD & 2MAD.
I do keto and 36 to 48hrs. It's a breeze. I love it.
Thank you very much, SIr. You've got a new subscriber.
I’m gonna do a weekly 48 hour fast starting Sunday, for a month. Eating my last meal Sunday then eating again Tuesday night. Then my typical 18:6 the rest of the week. If it feels alright maybe I’ll run that protocol longer.
How did this method work out for you?
Love this video 💗
This actually helpful, thank you 😊
Thanks so much for this 😊
About 42hours into the fasting part of ADF. Not eating isn't a problem. I just have the hugest headache. IAm concentrating on consuming much more water than I have been drinking. IAm not lacking of salt. Thankhz so much for all You do Brother Edward, seriously!!! 😊... Wholeness n Essence of Love ((-;
I only needed to lose a few pounds, and all it took was one day of a 36 hour fast, and another 24 hour fast in one week - and Im at my ideal weight. Those last few pounds were IMPOSSIBLE to shift, even with the cleanest keto diet, 16:8 intermittent fasting and exercise. I can't believe how quickly one ADF and one OMAD did the trick! I think I will do both of these weekly and then stick to 16:8 / 20:4 for the rest of the week, with a day of eating whatever I want. I really believe that switching it up helps the body not to plateau.
Started this Monday. Only on my second fasting day. Gave myself 2 weeks to see if I can do this.
I just started ADF this week and have been loving it. I do have some serious medical issues and have to eat relatively keto, but I’ve done keto for so long that basically it’s natural.
Great video! I just started ADF 💪🏽
Started with 16/8, 18/6, 20/4, OMAD and now true ADF(40/8). I look forward to the fasting but even more to fasted training. Best results ever for me.
I've been incorporating alternate day fasting in keto for about 3 weeks now
This is just an all around great video
Great info!! I did ADF for 2 weeks and lost 12 lbs but then I was invited to weekend dinners and celebrations so I fell off the a ADF train and it’s been hard to get back on and what’s frustrating is I gained 3 lbs from the 12 I lost and have plateaued. Trying to develop the mental strength to start again as I’m wanting to loose around 60 lbs
Such a good video. Did intermittent for 3 years and now last month started ADF and it was tough not easy the Grelin hormone tricks you into thinking just to eat many times it’s tough. It’s a battle with rewards and watching these good video are very encouraging Thank you
Everything in this video is True!! Please take notes bc if u want to succeed u got to adhere to these tips 100%. Great vid I've been putting it all into practice.
Thank you bro . Your a beast intermittent fasting god
DRY FASTING QUESTION: Fledge, I love your videos,, very informative and inspirational,, I started at 305 lbs, now down to 250 lbs,, thanks in large part to you. I am curious about your take on "Dry Fasting". What do you think? Metabolic Water from Fat?? One day of dry fasting = 3 days of water fasting? I would like to hear your opinion. Thanks for all you have helped me to accomplish!!.. JB
Good video!
I loss 15 lbs in a month simply by fasting 36 hours, using life fasting app and eating whatever I wanted on my feeding days. It was easy as a long time IF chica. This time I'm going to increase my results by watching my carb intake on feeding days. I'm not going to concern myself with keto or Adkins counting carbs bc I'm going to work out with my dude. Low carbs for us means no pasta, red beans and rice, dirty rice, boudin, catfish, shrimp, and grits breakfast, or drinking margaritas and beer. Lol. That's life changes in the south. Fading away talking about it. 😜😂 #teamADF
I know you don't recommend longer fasts, but for myself doing 100+ hour fasts is amazing at helping my insulin resistance, maintaining weight-loss, and keeping positive mentality. I know it's anecdotal, but I've never met anyone who's done extended fasts who thinks they're bad.
Great video.
Apart from black coffee, a cup of plain vegetable broth (
I’m so glad I found this video! The only ADF version I knew of was the “modified “ version. This makes much more sense to me because you shouldn’t break your fast.
Idk I'm a busy person so I started with adf and if starving a bowl of fresh or steamed vegetables on my fast days This is pretty easy for me to do and maintain I lost over 10lbs in 2 weeks I'm lighter on my feet have more energy and food tastes amazing When I do fast it seems like I get really hot I'm thinking it's because its speeding up my metabolism
Great explanation
Great video
Ive been doing ADF for a month now and have lost 8 pounds. Not as much as I was hoping but it honestly doesn't matter. I absolutely adore ADF. Ive tried pretty much all the different protocals and this is by far my favorite. Highly recommend it.
Hamie the Dude 8 pounds / month is about the same I’m getting on ADF during the week and free weekends for a month. It’s enough to bring you down to whatever you want to get to relatively quickly. Just stick to it.
Great video .. am in my 36 hours dry fasting 😁
Great Information
I’ve been doing 20:4 for the past 10 days. But I went over a couple times. Did 23 hours once. I was hungry but I didn’t feel like eating. After the first week I was down 4.5lbs which is cool. But I’m thinking of taking my fast a step further with the alternate day.
Great video, thanks 😊 I'm going to switch from OMAD to true ADF.
great info... agreed don't do too much, get the rhythm first and build on that
Getting back into it myself ..16/8. loving ur channel.
Modified ADF is also disastrous as is just caloric restriction, your thyroid will lower your metabolism, and you'll lose the muscle sparing side of it.
I like alternate day fasting.
I can just sit back and not make any choice about what to eat on the fasting day. It can feel like a relief for those trying to lose weight.
The addictive quality of food for some is real.
Candidly, i am hungry even a little after i eat sometimes.
Which is a problem for many so the fasted state is not a foreign feeling.
My munchies aren't triggered during the fasted day (no modification! You are sooo right) and when i do eat i am not as hungry.
I am going to try this. 1) aktins induction/keto fail. Lost 20 in a month but had pizza and thought I could control it 2) paleo worked but to hard to gather foods long term 3) fasting works but when over slowly get back to bad habits 4) if 8-16 worked but stalled after 3 months 5) 20000 steps a day worked, summer came 100+ heat with if and eventually stalledvand stopped with heat, then gained weight back in 3 months. Type 2 diabetes with 7.5 A1C. 180-90. So I am here. Biggest advice in video is less than 50 cals on fasting days. So I will be doing ADF, on feed days about 10 hour window with 5 meals a day all foods off diabetes blood pressure lists. Will report back.
Been doing it since last Friday. Today is my third day. 36,12,36 sequence. It's much easier than doing 48 or more.
Thankkkkk youuuuu🙌🏾🙌🏾🙌🏾🙌🏾
Glad I found this! I've been doing IF for a year now, but found myself on a plateu right now. I guess it's because I eat too low calories and it's not that I want to do that but it's hard to eat more when I'm doing 20:4 almost everyday. Gonna try this ADF with keto, let's see what happens. I just want to lose 20lbs. Hope it works.
Mastering fasting first made the healthy keto/IF possible for me. Learning to utilize fasting will make you more mindful when you do eat. Good luck all y'all!!
I have been eating my fist meal very late into the day, then maybe another before six, or by six, the same even day. i used o fast completely on sundays, but I will incorporate the alternate days and see what that does for me. not trying to lose weight, more like healing nerve damage, skeletal issues. thus far, I feel it has served me well. I am also a vegan raw food eater. been doing this for over thirty years
Thanks!
Hello, I am fairly new to your channel & I have watched several of your videos. I really like your approach and the simplicity of the way you explain things. I have tried IF in the past mainly 16:8 and I have recently started again in the last 4 weeks. I want to try ADF but I am a little confuse. My question is twofold but based on some of your videos I am sure I could mix it up so here it goes. Can I incorporate ADF well actually it’s 5:2 with 16:8? Both fast I do clean, consuming plain water & black coffee. My eating window is from 11a-7p so that means that if I decide to use Mon & Thur. as my 2 fasting days, I would stop eating at 7p on Sunday night and resume on Tue. at 7a-7p? at the 36 hr mark or would it be I would resume eating Tuesday at 11a-7p? making it a 40 hour fast, but on schedule with my 16:8 eating pattern. I know I am overthinking this but I do want to get the most bang for my buck. Thank you.
I will be doing ADF Mon - Fri with Keto on my feed days. I jus started this week...down 4.8 lbs already. Today was my first feed day since my first fast and I had more energy on my fast day...ended my fast at 38 hours
Hows it going?
@@thatpsychologychick yea it didn't go 🤣🤣 but I have lost over 35 lbs by jus eating a restricted calories diet and working out 5 days a wk
Thank you for this upload!! Two questions tho, can you brush your teeth while fasting? Can you chew gum while fasting? Thanks.
Hi how do you determine how many calories you’re allowed to eat during your feeding window?!?🤔
Thanks for the great video. Hit a seriously difficult plateau with OMAD with keto/mod-carnivore. Been using OMEOD for about three months. Has had good sustainable effects. When I eat I eat big and to satiety. They to get in all macros and trace minerals. Went from about 360 to 250 and hit a wall. OMEOD seems to be the thing that got me moving again. Down to about 220. I want to lose two more inches on the waist and I'll go back to OMAD. Peace.
Hello Edward. So I have been fasting for a few months now. I'm down to 18/6 window. I want to start ADF. So I was thinking that i shall vary my fasting days. I work out Tuesday, Thursday, and Friday. Those days I want to do 18/6. The days that I don't work out, I want to do ADF which are Monday and Wednesday. Then on weekends, OMAD. What do you think?? I have done OMAD a couple times, I feel good about it. Should I start with one ADF? What do you think of my mixed protocol? Thank you for your information. ♥️
Started fasting at 630 pm yesterday. Going to attempt until tomorrow night at 630pm. 48 hour fast wish me luck