OMAD vs ADF|Which is right for you?| One meal a day vs Alternate Day Fasting| Intermittent fasting
ฝัง
- เผยแพร่เมื่อ 16 ก.พ. 2022
- Hello! Today I’m talking about OMAD vs ADF, and maybe some points you haven’t considered. Let me know what you think!
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
Make Fasting a Habit-Atomic habits by James Clear: amzn.to/3qUH6vg
My Instagram: / momfasting
Life fasting app: lifeapps.io/apps/life-fasting...
#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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I find the "appetite correction" amazing as well. I just feel so much better and get a reset when I only eat every other day.
Yes for sure! 🙌🏼😊
OMAD works better for me. I've tried ADF, and the first fasting day, I got an invitation for dinner. I feel less free with ADF.
I have done 23:1 and ADF. I prefer ADF and I lose weight better on ADF. I enjoy not having to think about food every other day.
I agree! 😊
Me too, I do errands, cleaning, reading, etc on fast days. I get alot done !!!
@@sophiaentzminger5011 that’s awesome 👏🏼
I do both. On Mondays, Wednesdays, Fridays, Saturdays and Sundays. I do OMAD. On Tuesdays and Thursdays I do ADF. On my eat days. I eat round 7pm. My doctor loved my test results. She asked me what was I doing and I said a lifestyle change. She doesn't approve of the omad, but this is working for me. I started at 315 lbs and now I am 287 lbs. My goal is to get to 250 lbs or where I feel comfortable at. I am a diabetic for now. Before this year is out, hopefully I won't. Plenty of fluids and eating until I feel kind of full. I definitely shrunk my appetite and still have enough energy to make it through the day. So for me, both are great. You just got to do it the way you can manage it without hurting yourself. When I am doing is not for everyone. I started with omad for some months and then incorporated adf. You can change it to how you like. But please make sure you are taking your meds and vitamins at appropriate time(s). And definitely do your research on this before you start this journey.
Yes, definitely do your research and what would works for one person won’t be the best for another. That’s so awesome that your numbers have improved so much! And you’re very close to your goal. I’d definitely experiment with longer windows as you get closer to goal, but again, congratulations on your progress!
I like 4:3. My experience is very similar to yours… I do get hungry on fast days but also peaceful on eat days…not really able to overeat because of the appetite correction! I also wake up extra early on my eat days:)
Nice! Yeah I enjoy that extra bit of morning time. 😊😊😊
You answered all my questions! This was an excellent and honest presentation. Thank you and bless you!
I’m so glad! Thank you for your kind comment. 🙏🏻😊
Excellent breakdown very useful i follow same structure as u. Thank you have a nice week!
Thanks as always Kevin, and same to you. 😊😊
So much great info here!!
I’m glad to hear it! 😊
Great video! I do ADF and my experience has been much like yours.
Awesome! Thanks for stopping by! 😊
Hi Lexi,
I came across your channel about a week ago and I’ve been binge watching your earlier videos since.
I started my IF journey a few months back (middle of August 2021). I didn’t know much at the time but I am slowly learning more every day. By mid December, I had bought Gin’s book ‘Fast, Feast, Repeat’ and started the 28-day fast start. I completed that by mid January. I was going 19:5 then and continued that till the end of the month. I felt that this didn’t really work for me for exactly the same reasons you talked about. I didn’t really think I can fast for longer than 24 hours but at the beginning of this month and I was amazed at how good it made me feel to fast for 36 hours. I agree with you completely, it’s just so easy to have a full day without thinking about food.
Thank you so much for sharing your experience with IF. It’s been a great inspiration.
Thank you so much for sharing! That makes me so happy to hear, and I’m so glad you went ahead and tried the 36 hr fast! It’s not for everyone, but I think it can help a lot of people! Happy to have you here.😊
Thanks Lexie. Great video as always. I have enjoyed alternate day fasting. I did it for about two or three months and I went back on OMAD on and off. Right now I am back on OMAD. I always do the mini meal on my down days with ADF. One thing I wanted to say is I am huge on eating a lot of protein and good fats and fibers and I have learned to eat a lot of protein in a 2 to 3 hour window. It’s quite amazing but it can be done :))))
Nice! Yes, that’s what’s great, you can switch between the two! I have no doubt you can eat well on OMAD-just takes a little more planning and intention, but you do have to do that with ADF as well. 🙌🏼
@@MomFasting Yes it takes some mental preparation, and some intentional approach to food in the window. I do not DENY myself anything that I really crave but I make myself eat the proteins & the fats & fibers BEFORE I get to the craving and sometimes by then, the craving is diminished. Current cravings are almond biscotti and bagels with cream cheese. I’ve enjoyed them and yet not felt I over-indulged. You know? It’s wonderful.
Totally agree! Get the nutrients in first and then allow yourself to indulge. Win win 🙌🏼
Perfect! Actually I tried OMAD yesterday to spice up my ADF 4:3 (like you I also fast on MWF) and because I work at my parents restaurant I decided a heavier protein meal would be great. It’s not that I overate, but I ate my food too fast and the eating so much protein just threw me off and I felt I threw away an “eat” day. Oh well, next time I try OMAD I’ll be more careful. Thank you for this informative comparison!
Yeah, our eyes can be bigger than our stomach for sure! 😅Especially when we are used to a longer eating window. How nice that you’re parents have a restaurant!
I have recently thought about this. Thanks for sharing your point of view. For now I found ADF to hard but maybe in the future.
Yeah, do what works for you, and you never know-maybe it will be the right thing some day. 😁
Thank you for comparison very helpful:)
You’re so welcome, thank you!
Great video! I've been in maintenance since April 2021. Omad works best for me. Thank you!
That’s so cool, congratulations on being so successful in maintaining! OMAD works awesome for lots of people. 🙌🏼
I appreciate this video.I"ve been doing OMAD for the past 3 years,I"m very happy with my weight etc.I really want to get into ADF.I"m 62,my A1c has been creeping up.I"m disabled and altho I"m the only one whose non diabetic in my family,that"s the last thing I need.Everybody"s different.For me?,Want low blood sugar?,don"t eat,anything.That"s just how it is with me.I've subscribed to your vids.Thank you in advance.
Thank you Mark! I feel like if you’ve been doing OMAD that long, ADF should be fairly easy-I hope you like it! Make sure to allow yourself a good window of time to re-feed on your eating days, and enjoy! 😊
I prefer OMAD over ADF because I know if I'll be a good girl all day and not eat, in the evening I can have my favourite meal. I tried ADF but I hate going to bed hungry. Just my two cents here. Love your channel BTW.
Thanks for sharing! I can see that. I am definitely not at all hungry by the time I go to bed on a fasting day, but I can see how that would be a challenge!
I’ve been doing Intermittent Fasting for over a year and a half. Low carb. It’s been amazing. I’m in my 60’s and looking to preserve my body and brain health. I tried alternative day fasting for over a week. It’s not for me. I couldn’t sleep. And it created a huge upset with my daily trip to the bathroom. I just started following Gin Stephens and am now following her approach to the extended OMAD. And I have five more pounds to loose so I’m incorporating a 40 hour fast from Sun night to Tues. I’m willing to give up a little sleeplessness. I’m looking for the cellular cleanup. I eat healthy and used to eat low carb but recently added in brown rice, potatoes and winter squash. I feel so much better!
We are all so different and need to follow how our bodies feel.
Thank you so much for sharing! You know what they say…if it ain’t broke don’t fix it.😉 But yeah one longer fast a week sounds perfect and I’m so glad you’re feeling amazing!
Thank you so much, tried ADF but though l never experienced any gnawing hunger or weakness and l was quite comfortable with the regimen, l had real issues with sleeping at nights on ADF days! My eyes will just not close to sleep and as l watch the hours go by, I get frustrated because I must go to work unrested!!!!
Ooh that would be so hard! People tend to say that lasts a couple weeks and gets better, but ya never know. Sleep is so important!
@@MomFasting Thank you for the encouragement, trust you're doing fine.
@@igeo.449 yes thank you 😊
Diabetic here, both ADF & OMAD are both effective for blood sugar control, weight loss, and feeling better. Recommend 23 hour OMAD, 2 hour eating window, with a fast breaking protocol. Combining OMAD & ADF is excellent. Delay strategies work, convert your eat day in ADF to OMAD and slide into a 48 hour fast. 48 versus 36 has amazing results
I agree that can be very effective, but I think for women it may be a bit much. Better for us to have a longer eating window to re-feed. 😊 Thanks for sharing what works for you!
@@MomFasting You are 100% correct. Tailor your fasting to you, it’s a process. Regulate your fasting by how you feel. But sometimes, you can delay, and then delay some more, other times you need to ease off, being nice to yourself is the priority
@@johnbushnell4883 so very, very true. 😊
I definitely find ADF easier than OMAD. 😁
Me too!
I have been doing modified ADF- fasting Tues & Thurs. And doing OMAD on weekends. I eventually want to do MWF fasting.
Nice! That’s awesome 👏🏼
I was thinking about doing this. ADF Mon, Wed, Fri and OMAD on the weekends
Alright, my opinion for weight loss
OMAD with one hour eating window between 1-3 pm and some exercise works wonders on the scale.
However, I do like prolonged fasting but this is mainly for other health benefits 😉
FYI I don’t worry about meeting my macros… it’s so much work to focus on the many different factors for weight loss
Nice, thank you for sharing! It’s great to see that there are so many things that can work for different people.
Do you workout before or after your eating window? Also do you recommend weight training or some cardio like jump rope.
Hi! I’m not sure if you’re asking me or the poster of this comment, but I prefer exercise right before I break my fast. I love doing some light weights. Honestly, there’s benefits to either cardio or weights, but there’s lots of evidence that weight training is extremely beneficial. Experiment with timing and different exercise to find what you love and feels sustainable. 😊
@@MomFasting Thank you 😊
Thanks for another great video 😊
You bet, thanks for watching 😁
I prefer ADF. I just don't get hungry on a daily basis so OMAD isn't for me. Unlike many who do ADF I don't generally get hungry during my fasting days it's the reason I started ADF in the first place. If I do get hungry on a fast day I will eat because it happens so seldom that I know I really need to eat.
You are very fortunate in that regard, that’s great!
ADF Guy, but I get better sleep with OMAD. Two hour relaxed window works for me. You can do both ADF & OMAD at the same time, using OMAD on your eat day, depending how you feel. A week of OMAD is a nice break from ADF.
Yep, you can mix and match.👍🏻
@@MomFasting You are absolutely awesome.Eat days, go with how you feel, if you get to 42 hours, OMAD becomes a real possibility. Part of ADF for me is extending. I am a diabetic, both ADF & OMAD have been game changers
@@johnbushnell4883 that’s amazing 👏🏼😊
Omad kind of guy. i prepare my food a day before hand and make sure I get all that nutrients. I usually listen to my body. So I would fast but when i hit that point like 18-20 hour mark I would eat a small meal then have a big meal around lunch.
Awesome! I think if I was to do OMAD, I would have a lunch window. Do you ever deviate from your schedule to eat dinner with other people?
Thank you, I am on 2nd fast day and so far so good although I find it a little tough just before my first meal (ringing in my ears). Is this because I am not drinking enough water? I love not having to think about food on fast days and feel quite good. The main reason I’m doing this is a fear of getting diabetes so thanks for the reassurance. 😊
Hi Debbie! That’s interesting, do you not have the ringing any other time? And it goes away when you eat? I’m not sure, it could be some response to releasing toxins. But hopefully as you go on, it will get better! I hope it does. 🙏🏻
@@MomFasting I got this when I did keto so I tell myself my body feasting on itself. It seems to stop as soon as I eat so not too bad (2.5 hrs to go lol).
@@debbiemorgan3953 gotcha, yeah that’s interesting, must be a side effect of ketosis or something, hopefully it does go away over time!
Ringing in ears??? You should check your blood pressure when this happens.
Good idea
I get hungry so fast and cave in instantly I see something appealing. Then I tell myself tomorrow is a new day.
Good morning! So maybe what would help is to really figure out your “why.” I feel like reading books (Fast Feast Repeat by Gin Stephens) or listening to podcasts (Intermittent Fasting Stories podcast) helps me when I sort of forget why I’m doing this. The science of fasting and the experiences of people are so motivating to keep going and to remember why you want to give your body some healing time. Mindset is everything!
@@MomFasting I really agree with you. I think my motivation vanishes and I forget my “why(s)”. I haven’t finished the book by Gin yet.
@@PastleLif3 yep, once you get that ingrained in you, it will be different. I know you can get there!
@@MomFasting thank you so much!
I have been doing intermittent fasting for a long time. I still struggle to lose weight (even though I have a super clean whole foods only low carb diet - zero sugar) and ADF was the only thing that really moved the needle for me. The problem with ADF is that I keep running into blood sugar and electrolyte issues. I do drink salt in my water but still end up with heart palpitations; and for some reason my blood sugar drops very low. Not sure why this is. I now do a 36 hour fast only once a week and one OMAD - still getting the issues though. Very annoying. I find OMAD much easier personally but get better results with ADF.
I’m sorry to hear it, it could be magnesium or iron causing heart palpitations, but you definitely want to be careful. 🙏🏻
I am combining OMAD and 3:4 ADF. As a result I will only eat 3 meals each week!
That is very ambitious!
@@MomFasting Yep! I need to drop some weight fast to counter pre-diabetes and obesity. Enjoy your channel.
Thats a great reason! Just so you know, people have great success doing those things with longer eating windows, if you feel burned out. 😁
I love omad.
That’s awesome 👏🏼😊
What about doing it together?
Hi Christine, do you mean doing one meal every other day? I think that would be too much personally, but if you mean doing
Some OMAD with some days full day fasts, some days full days of eating, that’s a great option. 😊
All or nothing here. I like one meal every other day (OMEOD). I eat whatever and as much as I want. Whether it's takeout, processed or home cooked food. When I do this I MAINTAIN weight (I have another diet for losing weight).
Eating window from 7P to midnight.
Eating days:
Week 1 (odd weeks): Su, Tu, Th, Sa
Week 2 (even weeks): M, W, F
Hey Lexi, I did notice one day recently when I broke my fast at almost 21hrs I was bingey, after I opened my window, which I never experienced when I break my fast on ADF or after a down day. There is something very magical breaking the fast after a sleep. When I did 20:4, my least fav bit was the food coma after the main meal. I think it meant my body wasn’t metabolically flexible yet? Now that I’ve done almost 6 weeks of 6:1 and 6-8hrs daily eating window, it became obvious that I really struggle with not having some junk food everyday apart from the down day. I think that’s very likely why I can’t seem to lose weight on a daily eating window. After three weeks of doing quite well watching my overeating and emotional eating habits, it came back with a vengeance this week 😕. Had to really work on calming myself down and getting back up again. Yesterday was a down day for me so at least 6:1 still happened, just wasn’t able to do the 18hrs fast as planned. I am thankful I always have the down day to reset my mind to keep going again, works every time.
Ah yes for sure, down days are such a nice reset. I also struggle with treats! But it’s definitely more mental, I just don’t want to feel restricted and therefore I kinda make myself have something. But there’s a big difference in how much I consume on a day after a full fast vs a consecutive eating day. Next week I’m sharing my experience with 6:1-non vacation mode-and let’s just say I won’t be doing it again any time soon. 🤪 It’s so crazy how long it can take to figure things out, but I think it’s ok. I just always try to remind myself that I’m getting the benefits of fasting even when the results aren’t great.
@@MomFasting yes! I’m the same! I keep trying to prove to myself this is a lifestyle and not a diet by having some treats on my eating days, while waiting for the day I don’t have to prove to myself anymore and truly relax in the knowledge food will always be there when I want them. After this week, I was also thinking to try some 5:2 week so I don’t have too long of a stretch of consecutive eating days and to help set some boundary while I work on the overeating/emotional eating. With ADF though, I have to be careful with eating for future hunger, it was something I noticed when I was struggling with 4:3 at times. Look forward to u sharing ur experience with 6:1! On a side note, I’ve finally gotten into the habit of tracking my fasting hours on LIFE app and set a target for myself to hit 120hrs per week. It’s your best idea yet and very motivating to collect the fasting hours through the week!
@@patriciawai4791 cool! I’m glad the app has been motivational! For sure, let me know how the 5:2 goes! Hopefully it’s good, and maybe you’ll just like alternating it with 6:1 the way I do with 4:3/5:2 🙌🏼
@@MomFasting you’ve read my mind exactly!!! 🙌🏻🙌🏻
@@patriciawai4791 😉😁
I do OMAD because the amount of food I need to eat on ADF is not possible.
Nice! To each their own.😊
I try to combine both, I think its called rolling fast ...for me its rolling 48
I’ve heard of lots of people enjoying that protocol. I do think it would be hard to sustain though, how long have you been at it? Thanks for watching!😊
@@MomFasting oh absolutely, its not a long term protocol. Just until you're ready for maintenance then you switch up to something else.
I've been doing this form of ADF since January 17 to help me with mental clarity and possibly a mental breakdown from being dumped. I chose the OMAD way to refeed because I wanted to address the binging habits, it was the only way I could force myself to refeed with only good nutritious things. Plus I cant cook well .. but I can make the same salad everyday. lol.
@@Ebizzill haha gotcha. Sorry for your struggles…sounds like you’ve got some amazing willpower though! Do you ever throw in a long re-feed day?
@@MomFasting its not willpower.. its laziness. lol.
If I have a long refeed day that lasts more than 5 hours, its not by intention. I have my regular meal somewhere between 3 -7.. and then sometimes... when im stressing...its Girl Scout cookies hours at 11 pm to midnight hour. (im still trying to be better, its not a 2 month fix )
Though I try to stick with the 1 plate rule, sometimes my feeding window can be around 3 -7pm I start out with something light either protein shake or something with probiotic (I have no idea what im doing) wait it out for about an hour and then feast with my giant salad... which might take an hour or 2 to finish... and if im hungry again.. I snack on some walnuts.. or help myself to one of those frozen dinners that claim to be low calorie... its around then that my stomach feels like it'll explode, and I start my fast for the next 42-48 hours.
I dont know what im doing, but im taking it a day at a time.
@@Ebizzill that’s ok, don’t beat yourself up, I think it’s better to allow yourself some time to re-feed. Not a failure at all. My video today is actually on this-you will keep learning and figure out what works! It’s a journey, and it’s a lifelong learning process.
I do omad ....one full meal within an hour then i break my fast the same time I stopped eating from the day before....and i drink tea, water or coffee to help any hunger.....
Thanks for sharing Michelle!
I love adf. But my feet get cold on fast days. I just sleep with socks on.
Yep that will happen-thank goodness for socks 🧦!