@@gerussialla That's because you're addicted to carbohydrates... The human brain has been proven to operate better when running on ketones apposed to glucose.... but if you're dependent on high glycemic, insulin spiking foods, you will feel bad until you're fat adapted and your body starts functioning properly.. if you feel depressed without carbs, that's a sign to cut them out.. all addicts of all kinds feel depressed when their drugs are taken away ... Alternate day fasting or any intermittent fasting regimen is far more effective when combined with keto , because with keto you're burning fat even on your eat days and not just the fast days because you're completely changing your metabolic state
@@gerussialla Yea fear is a paralyzer for sure.. following a proper human Diet shouldn’t depress a human being.. if you’re depressed it’s because you’re highly addicted to bad foods
@@korenavery4334 or maybe cause Keto not for everyone? To restrictive that’s not how life should be all about moderation carbs are not Evil overeating is
Lost 70 lbs in 10 months doing adf, and basically ate whatever I wanted without counting calories, I do 42/6, and plus I walk a lot as well. You look very healthy I can see that adf glow on you. All the best with your future goals. ♥️
When experiencing hunger: 1. Distract urself for 5-10mins 2. Realise that ur body is looking for calories to burn, and if u don’t give it any calories it will burn fat instead 3. Chug water
I started doing ADF cause your videos inspired me! I’m 2 weeks in and I’ve lost 10lbs . I also don’t do keto but I find that on my eating days I don’t overeat. I eat til I’m full and that’s it. I love it! I feel soooo much better already! Thanks for the inspiration girl 🙌🏻
Some interesting things regarding the scientific background ("disclaimer": I'm a physician in internal medicine, but am speaking here with my private opinion): The whole thing works so well because it's keeping insulin and IGF (=as anabolic hormones) low during the fasting periods. Burning fat on the other hand is a catabolic process and is almost impossible whenever those hormones are high. The stimulants for increased insulin and IGF obviously are carbs and amino acids, especially branched chain amino acids like leucine (which by the way is much higher in animal protein). This means that eating something that has almost no carbs and protein won't interrupt the magic. For example I just cheated with a green salad with some olives and a bit of flax seed oil (=high in omega-3) on a "fasting" day. Or there are e.g. many examples of almost calorie free vegetable stews that don't hurt with the fasting benefits and I see no objective reason why we shouldn't eat those if we struggle with hunger during "fasting". Our gut biome will be thankful for some additional fibers. Of course the overall weakly calories still should correspond with the goal. I think the reason why alternate day fasting is far superior to keto (with or without ADF) is that anabolic hormones (=even insulin!) aren't bad only. It's good to have occasional spikes - just not all the time. In this sense ADF is a very intelligent way of beneficial catabolic / anabolic hormone cycling. We all want to keep our body fat percentage low, but without losing muscle tissue. Insulin spikes combined with protein supply whenever we break the fast (still better when combined with exercise) gives us the best of both world (=a good tissue cleanup via autophagy, healthy telomeres, stem cell production, removal of senescent cells, reduced inflammation ... PLUS muscle preservation and increased renovation in other organ tissues, including the skin). One more exciting thing about exercise, insulin and glucose usage: the "standard" way is that insulin triggers a shift of glucose transporter molecules (like GLUT4) from within the cellular plasma to the cell surface membrane. This happens in all cells, so whenever we eat carbs all cells have their mouth wide open to absorb all glucose they can get - this is the same for fat or muscle tissue. But what's interesting is that after exercise this glucose transporter shift in muscle cells (and the nuclear genetic expression of glucose transporters) happens also indepently(!) of insulin. This means that we can trick our body and manipulate the ratio of glucose transporters in muscle opposed to fat tissue and therefore get a much more selective glucose absorption into muscle cells if we break our fast with a first meal after exercise.
I'm a provider too and I have advised a few patients with DMT2 to just eat from 7a-3p each day. Harvard Review recommended this for diabetes. It's easy to recommend without having to tackle other issues like food preferences, schedule, exercise. We will see how that goes. I'm hopeful. Thanks for the fast day tips. Still just 2 weeks in.
Christian S, I reread this as I was about to break my fast and felt pretty guilty about missing my opportunity to exercise. I am a slug, BUT I did a 7 minute Svelte workout that actually included 7 minutes of warm up. My first thought was, hey wait a minute, you said SEVEN mins. It was okay though. When she said, if you have bad knees only do this 50%. I was like, ew yeah, those are my knees. And I got a second wind of energy. And broke my fast about an HR later 😆 Easy enough. I think I can for this 3 d a week, or when I break my fast.
Alldingo The supermarkets? How about the Pharmecutical industry? It would go out of business and doctors would sudden,y have lots of free time. Diabetes would disappear instead it’s an epidemic... all Heath issues would diminish greatly or go away....
Exactly: Not to be conspiracy theorist but the reason you hear about fasting being so “dangerous” is because no industry made any money PREVENTING A DISEASE Major major major kudos to you Rachel for dropping so much weight and for sharing your story to help others!! The scary thing is that there are so many industries that need to discourage FASTING. Because they only make money selling the “cure” And there can’t be need for a cure unless there’s a disease So all this false research is put out to confuse people “fasting is dangerous” “cutting carbs is dangerous” “keto is dangerous” etc all to make sure people stay, fat, sad, and depressed because there is billions of dollars riding on selling these “cures.” Nobody is gonna make any money saying “Just try fasting. Just try getting the sugar out of your diet ” Think about all the food companies that would go belly up. Think about all the pharmaceutical companies that would go belly up. There is billions upon billions invested in making sure people stay fat sick and depressed Remember, the majority of our existence as humans on the timeline of this planet has been in an environment where there was not a lot of food - which was often - our bodies evolved in such a way to make sure we had a surplus of energy and endurance during those times of fasting - to make sure we had more than enough energy to go out and hunt. And a hunt meant getting a sharp rock and fighting a wild animal to the death. A hunt means climbing a 150 foot tree, limb by limb, branch by branch to see if you could find an egg in a bird’s nest A hunt means getting a sharp branch and going toe to toe with a wild buffalo and fighting to the death. ALL ON AN EMPTY STOMACH. ALL WITHOUT EATING FOR DAYS. So our bodies evolved in such a way that it sped up our metabolism (NOT SLOW IT DOWN) to make sure we had extra energy to fight for new food so we could survive. Most of the food we ate for hundreds of thousands of years was mainly fat and protein. It’s only within the last couple of hundred years or so that food has become so abundant and there has been so many insulin spiking foods introduced to the human diet. And the fruit and veggies we ate back then we only ate in season and they did not have as much sugar in them. Bananas for example used to be bitter, hard and filled with seeds. And over time we’ve genetically modified them to be sweeter and sweeter with less fiber. So eating all this fruit maybe looks healthy on paper but in reality you’re just spiking your insulin and moving towards insulin resistance, diabetes, and a host of other diet related illnesses And the proof is in every animal in the animal kingdom. When’s the last time you saw a lion die of diabetes? So of course they say fasting is bad and keto is bad. They need to put that doubt in your head. You don’t see a lion being a bit peckish and needing to eat a chipmunk just to tide him over to the next antelope. unfortunately humans have got this idea that you can never be hungry so you have to eat something. You know who fasting and keto is dangerous for? The sugar industry. The pharmasutival industry. The insurance industry. Alternate day fasting works. And if you want to incorporate keto, great! If not, more power to you. The best thing you could do for yourself, your family, and your loved ones is FAST.
@@destinymichelle2423 I don't get it. Everyone who gets skinny looks skinny. Is there some special look that she should have today because she was heavy 5 years ago?
Water weight. Your inflammation will decrease and you’ll eventually switch to Ketosis. When you do it as long as I have, your body will automatically switch to Ketosis from glucose as fuel. Most people’s bodies are not Ketosis learned and they go thru hunger pains when they skip meals. It takes time for your body to learn how to run on ketones. I do 24 and 36 hour fasts twice a week. I do OMAD (one meal a day) I do 20/4. I drink 3 TBL spoons of apple cider vinegar with a bit of lemon and lime juice in 8 oz of water 2 to 3 times a day. I’ve been doing ketogenic diet for almost a year. I’ve lost about 80 lbs. I started out at almost 250 lbs and I’m now at 170 lbs. listen to doctor Eric berg and doctor sten ekberg. I like ekberg better. Also listen to Thomas delayer. He is good for tips and what to eat if you eat out. One thing you want to keep in mind on the keto or ketogenic depending on which way you go. It’s your diet. If you restrict yourself to much you’ll go off of it. I generally keep it to the norm and I have exceptions. The fasting is the key. Not always what you eat. I chose to lose my weight slowly. I still want to lose another 10 lbs. my goal is mid January.
On my up days or feeding days, I just eat whatever. I don't over eat like I used to, I just don't. I kicked off my adf with a 17 day water fast. Now I am on a adf schedule. I don't eat anything on fast days. Feed days are whatever I want. But I eat normal amounts etc. . An example would be yesterday. Breakfast - Cheese omelet with sausage patties. Lunch- Home made chicken vegetable soup, and dinner was 2 large home made fajitas with rotel cheese dip and salsa. No snacks after. Very satisfied with everything. Craving sweets is gone completely. I have lost 30 lbs
Its amazing how it regulates your eating on the up days, builds crazy momentum and is helping me repair from my binge years. It even has me craving v e g e t a b l e s. Love it.
I know you say this is your own opinion and this might not work for others but how amazing of you to share steps that you think MAY help others become healthier. You’re the reason I started ADF.
I know this is going to sound super weird but I started feeding my fish every few days and I noticed that when I started doing this many years ago my fish lived for many more years than was normal. The last fish I had was a Betta and it lived for over 3 years. Those fish rarely live past a year. I also know that studies have shown you live longer when you fast as part of your lifestyle. Not a coincidence in my opinion?
the truth my, friend our endless hunger can be our greatest problem. folks cant wrap their head around the fact that eating less often will lead to a longer healthier life!!
I had a cat for 20 years from my childhood till my first child was a couple years old. My family was poor and we did not eat everyday so our cat didn’t either. She hunted of course but their were days I’m sure that she ate nothing like the rest of us. My dad is 80 and has smoked like a chimney since his teen years. He intuitively intermittently fasts.
I totally feel ya, our first beta died of obesity 😂 and then I learned that feeding it less and changing the water every couple months they live longer. Love our 🐟 😍
Thanks to you I started ADF on the 15th and today is the 25th and so far I've lost 9 pounds!!!! I have been struggling for a while to lose weight. I had been at about 136lbs for a while then I started ADF and Omad on my eating days and honestly I've never been happier. I'm now currently 127~8 lbs and my goal is to get to about 100 lbs (I'm 4'10) so yeah thank you so much. You really did help me out❤️❤️❤️
Keto is a Wonderful lifestyle but since I have a Gastric emptying problem And I can't process lots of fats This way works better but I try to stay low carb for optional weight loss
I like that you don't do keto but you just eat whatever you want and watch the calories. I love the freedom in that and that you still lost all the weight eating real. This sounds sustainable for me.
Love the reminder to basically get a mantra going. "Body wants calories? Body better start burnin' this fat!" It's true, it reminds ppl why they started, and that even if they are hungry momentarily there is "food" already stored on the body. Also, love that you aren't doing keto! I did both 2 years ago, combined, it wasn't for me. Now I'm getting back to just fasting and eliminating highly processed foods. Feel so much better, mentally and physically!!
The hormonal change is what causes the fat loss, and condition recovery. The calorie deficit effects the rate at which this can happen. As with anything, the balance is important. Just simply eating nothing all the time will trash the balance, that’s why there are feed days and fast days. On feed days hit your BMR needs, and the cleaner those calories are, the more efficient the program will be. But what’s more important than efficiency, is sustainability. Thus balance = sustainability.
I went from 236 to 213 in less than 3 weeks dping intermittent fasting (16.8 method) paired with the Keto Diet. I have to say this has been the easiest and fastest weight loss I've experienced, this is my 3rd time losing weight but this way feels the most sustainable!
Thank you for your inspiration and complete transparency regarding your struggle and victory. Congratulations! Your story is so refreshing. I am now on day two of my journey (today is my eat day because I fasted yesterday). I am totally surprised at how much better I feel after having fasted yesterday. It is amazing! I am not foggy like I was and I feel lighter and more crisp in my thinking and in my body movements. Feeling this much better is worth it by itself and now I get forward to the added benefit of weight loss. I am about 30-35 lbs over weight. I used to be in good shape and exercise often but I got injured two different times and sat out for awhile. I didn't want to exercise again with the added weight and injure my foot again so I was looking for an alternative. I believe God led me to your video. Thanks again for sharing your story and may Jesus bless you and save you. All the best....
omg just watched one of your videos from 5 years ago.....and seeing this one from 4 years ago has totally sold me..while you were gorgeous in the 5 year video..i this one you look AMAZING!! I AM SOLD!!
Thank you, Rachel! I just started ADF this week and I am finding it is easier than I thought it would be. I was able to eat 300 calories on my 2nd fast day. So getting there. I have been also adding mushroom coffee which I find I am enjoying and gives me some energy. I am a vegetarian for 33 yrs and focus on whole foods. So far so good.
I’m so glad I just stumbled on your channel! It is so informative, logical, helpful and inspiring to me and you are SUPER relatable, likable, and by the way GORGEOUS! Thank you for sharing your world with us and helping others on their journey. 🙏🏽 💜
Food addiction is just like any other addiction. Requires self control. After cancer I gained 30 pounds to fight my depression. Lost 28 pounds in 28 days fasting but gained it all back. Keeping it off for two years is the difficult issue. Self control. Writing it down helps. My aunt lose 80 pounds just writing down her calories at 1,500 calories per day losing one to two pounds per week. It's all just the math, but with self control. Congratulations.
@@ashleycbla Seems to be about the hormone insulin. If insulin is high, you store energy, if insulin is low, you burn stored energy. You will regain all the weight and more, if you go back to a high carb/sugar diet without fasting. If you fast, you empty the sugar stored energy, and insulin will do its job when you eat them. Problem is snacking and multiple meals spread all over the day. I think the person in the video is successful because she fast so much. She will be able to empty her stored sugar on adf.
I ran into your video. I've been struggling with my weight all my life but most recently over the past 5 years I've been the heaviest I've been. This plan sounds like something I can follow. I'm very excited about it and I'm inspired by you and your story! You are amazing!!
A PINCH OF SALT UNDER THE TOUNGE (HUNGER PAINS STOP) *AS SOON AS THE SALT IS TAKEN* APPLE CIDER VINEGAR - * 2 TBL SPOONS IN GLASS OF WATER , WITH A TP. OF SALT TWICE A DAY* THAT'S WHAT DO, I BEEN PLAYING WITH ONE MEAL A DAY , AND *NOW A I'M READY FOR THIS, STARTING MY FIRST 36 HOURS FAST TOMORROW MORNING* *THANKS BEAUTIFUL*
It's funny your video popped up on my suggested videos. I literally just started incorporating alternate day fasting with intermittent fasting. Been IF for 3 months. I was wondering if I was crazy for incorporating ADF with my diet. And I seen your video. It makes me feel better. I lost 30lbs in 3 months with IF. I've been at a plateau for one month. And realized I need to change what I'm doing. I'm so happy to see someone else is doing it too and it worked. 😀
Stephanie Moreno Yay! That’s so exciting! It’s truly been a long journey but the absolute best for sure! I hope it works for you too! Congrats on the 30 pounds!
Same here. Been fasting daily for over a year and i was thinking ab changing it up since i feel at a plateau. And this video popped up and reassured my thoughts!
Rachel Sharp Hello congrats first to you. I have a question my age is 52 height 5.2 weight 262 female if I ate on fasting days 500 calories on days I can eat what amount of calories can I have I used that calculator you told me about and gives me like 3400 that seems high I also put little to no exercise
helenmichelle Hello I would do like 1800 to 2000 cal I hear some people do 23 to 2500 that’s not a lot and you’re not eating for 36 hours it’ll be impossible to go over
@@susanabushaban2719 you have to eat a lot. Mine was 3800 so my calorie deficit is about 3000 sometimes 3200. Remember to hit the protein macro it more important than calories
Good job , iv been an IF warrior for a year now and we are completely different on our nutrition lol but I've been losing weight for 4 years , IF in the last year helped me drop 60 pounds and been gaining some muscle in the last couple months, I dont follow any exact way of fasting, I just do whatever I feel depending on what I eat on my last feeding window. OMAD WARMAD ,dry fasting , water fasting , etc. Keep up the good work
stefano garcia that’s awesome! And congrats on dropping 60 pounds! I’m attempting to start the process of building muscle now. It’s not that easy! Congrats to you!
I do ADF. But i also do keto, or carb conscious eating during my non-fast days. I do carb conscious eating because I'm type 2, have been for a long time and I'm trying to improve my insulin sensitivity. I don't count my calories during my eating days, but it will be between 2500-3000 calories. For an obese male, i think that works out well. The most successful or best intermittent fasting routine is the one you can stick to for the long term. Try it, and see what works for you, and your goals. My ADF schedule is 36/12, 6pm to 6am the second day, then 12 hours of eating. I really like breakfast, so i'm like to include that in my eating days.
So inspirational! Just started this week after months of omad and already dropped 4.5 pounds.I was in a stall and this moved it along.I was so afraid to eat on my eating day but i managed to eat healthy foods in a 6 hour window.I am energized and hopeful. I can do this!
I love everything about this, except I despise counting calories.... I’ve tryed it several times, it’s just something I don’t like, so I just stay mindful
You don’t have to be super regimented about it. As long as you’re eating healthy and in moderation don’t expend too much energy counting calories. I’m in recovery from an eating disorder & counting calories is very triggering so I just make sure to eat medium sized healthy portions w/ sauces and dressings on the side.
Thank you for sharing. You're a true inspiration. I've started fasting three weeks ago and have done a number of different fasting lengths of time, I'm still trying to figure out what works best for me. So far I have lost 5.5kg out of about 50 that I have to lose, so I'm pretty happy. I'm going to give ADF a try after watching your video.
Absolutely, and if I may add, I think maybe she looked really beautiful with a more rounded cheeks and little more rounded face but beautiful anyway, because content (inside). Best of luck.
Edz_88 Keto is not for everyone. Some of us CAN’T eat carbs and lose weight.. Rachel did amazing with IF and good for her that she can eat carbs. Her diet works for her physiology and she’s thriving. You can’t compare. For me, eating a bagel at breakfast would mean an extra 5 lbs the next day regardless of IF.
@@Shayne_T Explain this then. Growing up I could never eat dairy potatoes peanuts and garlic. Now I can eat all those foods. Wanna know why? I will tell you if youre interested. I was insensitive at first then it turned into allergies. I know how this body works because ive done trial and error close to twenty years.
After watching a few of your vids and researching ADF I’ve been doing it for a week now. It’s hard but so far something I think I could manage long term which is the goal. Thanks.
hey i started with 2mad (2 meals a day over 2 months ago) one month ago i then started omad and in total i lost 12 lbs but its really hard to stick with omad and i binge a lot... and now i hit a Plateau but i stilk have 18 lbs to lose... i started alternate day fasting on accident this Weekend because i binged hard and didnt eat the next day and ended up not gaining anything from that 5000kcal binge... going to keep doing it because its somehoe easier to eat nothing then one meal... hope i'll overcome my Plateau 😊😊 really liked ur video since i am new to this and needed the infos and motivation - thank youuuuuu
Sophie Charlotte I understand that it would be hard! I feel like if I eat a little on a fasting day, then my body wants me to eat more for some reason! Keep me updated on how ADF works for you! 😁
LOVE your style with all the info that you give out here, love your video. I can relate to all that you say. Thanks for sharing! Please make more videos talking about how do you do maintenance, and “what I eat in a day”- so we can see some of your favorite recipes from your special binder in action! Thanks! Awesome video!
Note to people criticising counting calories -- counting calories is mostly to make sure you eat *enough* calories. Obviously eating less calories will make you lose weight faster but your body may slow down your metabolism making further weight loss more difficult. You will also be super hungry and make it more difficult to survive your fasting day. You will be already making good progress so don't sabotage it by being greedy -- eating similar amount of calories every other day will make it easier. It is hard to overeat on ADF (you have to eat twice your maintenance calories) but it is possible. I start with a smaller meal, give it some time for my body to register so that it is easier for me to eat larger meal slower and finish when I am no longer hungry.
You’re absolutely beautiful and I love the idea of alternate day fasting. I’m intermittent fasting and have lost over 50 pounds, but I’ve stopped losing so I’ve been 3 day fasting. But that’s not easy.
Can you tell me how long did it take for you to start seeing a difference in weight once you started intermittent fasting, what time ratio were you following because i left it after a week because my weight was exactly the same throughout. I was doing a 16:8 ratio.
Thank you so much for this information I tried ADF a month ago for a week it did work,then I went back to my old ways. I am going back on it and will do what you did, I think counting my calories will help me. Thanks again I don’t you but I am proud of you and I love that you are sharing your weight loss gurney with the world.God bless you.
Determined, detailed and dedicated....All of which make your story amazing yet obtainable by anyone....I have started my intermittent fasting journey a week ago....It's a challenge to take control of your food cravings head on but even in this short amount of time I feel like I am over the 1st couple hurdles 🙂 Great video!!
Did you see any changes in your period? Not sure if this is something I can ask but I feel like we women have to be mindful of that unlike men who do fasting or other kind of lifestyle changes.
Meee tooooo sista! I wanted to grab takeout so bad today but pushed through it watching like 5 videos lol. I'm planning my stir-fry for tomorrow 🤪 . I wish you do much luck and hope you're still making it!!!!!
I never used to "care" what I ate or how many calories it was, but since I started losing weight and tracking calories, I ALWAYS plan my meals now. I use the MyNetDiary app, and it's easy for me to plan out my meals. I actually ENJOY meal/calorie planning now :) I'm 5ft tall and have lost 20 lbs since March this year. I workout 3-4 times a week (even less when I'm sick or on my period) and do 16-8 IF.
I do intermittent fasting for a wk now. Scale my weight today lost 1.4kg. I still eat rice oil food cakes tea with milk. Guess if i stop sugar i could lost more
Just found your channel. I'm doing keto and alternate day fasting and have had great success so far, although I don't count anything on my eating days. Congrats on your amazing success! And P.S. Your skin is beautiful!
I’ve been doing Keto for for 70 days and I have recently added in IF. 18:6 most days and usually one 24 fast. I am learning and trying to do this fasting thing!
Only 1 Yah Healthiest? no it isn’t , actually the most dangerous but it is the fastest , one day of a dry fast is like doing 3 days of a water fast from i’ve heard and learned
I have been doing OMAD fasting for over a year with Keto on and off (love steel oats for heavy lift days). I also would do 48 and 72 hour longer fast every now and then. I have lost around 100lbs but as I get stronger I find I’m started to gain a couple pounds so I’m going to try every other day for a couple months and see what happens. It is definitely working for you....thanks for the info
Wow! You are such an inspiration! You’re so organized and I’m learning a lot from you! Thanks for keeping these videos up even though you are going to talk about other things and not fasting. Glad to see your recent video and that you’re doing well!
Ever try eating one meal a day, then water fast the next, then eat one meal the following day? This is what I am thinking about doing to promote autophagy...
You CAN DO THIS!! The only challenge I personally have is sleep. I get insomnia when I fast but I think it might get better. I am doing similar I just started as I was open ended fasting but it was giving me diminishing returns and I would sabotage on refeeds.. Eating every other day is more sustainable and for the mind to accept it. When u know you're getting a meal soon the fasting gets easier.
i’m doing this 48 hours fast 1 meal , 48 hours fast again , it’s working for me 😊 but im quite skinny so if i reach my goal weight i’m just gonna go with one day fast a week and going to the gym more often
Somehow I found your videos and I’ve been struggling with my weight ever since I was younger. I’ve tried almost everything I can think of and it works but doesn’t really fit me. Today I’m officially starting ADF, thanks to your videos and advice I’m super excited to start this journey. Btw I’ve tried keto and it was awful, and physically/emotionally draining. I’m literally sick of pickles and can’t stand the smell of them
Thank you! This was wonderfully informative and I love that you remind your viewers that this is what works for you and that is why it is what you are sticking to. Great job!
This was helpful. I’ve just started, and I’ve been eating way too far under my TDEE, which is probably why I’ve been having more difficult on my fasting days. Thank you!
Going to try this starting monday Dec 23, 2019. I just had a baby 7 months ago, not breast feeding, struggling so hard with getting back into a regime that works for me! I'm 5foot 180 pounds at the moment and this is the biggest I have ever been! Def need something to jump start before i can get back into the gym! All of your videos have been helping me tremendously because you can tell it's so real and sincere! Thank you for posting your journey your helping more then you ever know!!!
Gotta love the recognition and sudden popularity of ADF thanks to you. What was once labeled as your “anecdotal” experience has now been backed with proof of evidence with science based studies and many IF and Fasting groups are suddenly popping up content I think because of you! :) keep up the great work and thanks for the inspiration.
Im a firm believer in intermittent fasting/training every other day. Heavy refeed, followed by giving the body time to chew up all the left over crap left over
Love your story. I'm doing a straight IF 20/4 for 4 months now and have lost 16 lbs. Feels like I've hit a snag and not losing any more after the first 16 lbs. I would like to try Alternate Day IF. Can you please post your schedule if you have not yet done so. I appreciate you and your journey. More power to you. You look amazingly beautiful and would not guessed you've carried that much weight.
LOVE!!!!! love!!!! Your approach and I so will try this for sure!!! I have recently lost 52 pounds on Keto and intermittent fasting but I have hit a plateau and I need to reboot my system!!!!!
You are glowing, congrats. I was eating with 40/44 hour breaks for 6 weeks , lost 30 lbs in 3 weeks and felt great but started to gain weight after4th week consistently
Rachel, first I would like to say congratulations on your success! Also, I would look to add that if ones only goal is to simply lose weight, then obviously ADF will work. I hope that if one decides to follow the ADF, they will make a conscious effort to eat nutritionally dense foods. All calories are not created equally. 🙂
Somewhat of a more private question, but what impact or adjustments had to be made (if any) with hormones or cycles? Researching some for my wife. A huge consideration...so we have been told.
Well, you really have only a 12 hour window on your "eating" day, so it's really not 24 hours of nonstop eating, haha. xD If you were to eat at 6pm and then not eat until 12pm 2 days later, that would be a 42 hours fast. I don't know where you heard that, but it sounds to me like she eats breakfast. If you finish eating by 8pm, then break your fast 8am on the next eat day, that would be 36 hours.
@Lexine Bate Nah. xD I was just saying that even on your "eat day", there should be a normal eating window. So "skipping a day of eating" should be quite a few hours more than 24 hours because there will be hours the first night that you don't eat and then hours on the next eat day where you aren't eating. It usually ends up being around 36 hours of fasting. If you just want to fast for 24 hours, then that's the One Meal A Day (OMAD) method.
Lexine Bate the alternate day fasting means you skip an ENTIRE DAY without eating at all. If you started at 7:00 pm one day, you totally skip the next day, and eat at 7:00 pm the following day. There is the OMAD (one meal a day) which means you eat one big meal every day around the same time. (You’re eating once, every 24 hours). I’ve done that one before and had AMAZING results! Another good one is the 20:4. On this one, you fast for 20 hours and eat within a 4 hour window each day. There’s the 16:8 and the 12:12. But of course, the longer the fasting window, the better results. 💥
Hi was this the alternate day fasting you did so you fasted two days and ate on the other two so these made up the four days you lost the 8 pounds on thanks
Lexine Bate Very good! And trust me, you will see results. I saw a very noticeable difference in 3 weeks. I had only lost 11 pounds but nearly everyone (including myself) said it looked closer to 20 pounds. It’s something about the weight loss with intermittent fasting that targets your worst areas. My co-workers experienced the same type of results. Don’t worry about the scale! It will go up and down. But again, trust me, you will “see” the changes when you look in the mirror.
How interesting!! I eat a ketogenic diet and love it, 100% nutritional, I did a 24 hour fast one day last week and tried today and I SUCK~~ couldnt get through today's fast. Plan to try again and might use that 500 calorie meal for my first week of trying it to see if that helps. I have lost 67.4 pounds so far, but have 80 to go
Any tips for ADF if you tend to get migraines if you don’t eat soon enough during the day if you’re skipping a whole day? Does your body eventually adjust. Just wondering if anyone else has struggled with this / figured it out and it’s possible. Thanks so much!
I watched this video to find out what you eat...which is what it says on your title. Unfortunately you didn’t say what you eat. All you say is that you don’t follow Keto and that you count calories. I was hoping you would share examples of a day of eating.
Isacar2133 That is because what I eat changes everyday. I don’t have a set thing that I eat. However, I can see how that would be confusing for someone, so I took that into consideration and have changed the title. I do post everyday on my blog, Snapchat and instagram what I eat! Hopefully that helps if you’re looking for ideas!
Hi, thanks for the clarification. Just came across your profile on instagram today and didn’t realize that you post food on your vlogs. I will check them out. Thanks
But when you see family or hang out friends summer any advice on that like pretend I lost all my goal weight n still do intermittent fasting how do I handle portions of food to eat at BBQS with family or hanging out w friends
Good job! I don’t think you explain your lack of appetite. You must have enjoyed eating before but to go 24-30 hrs without eating 3-4 times a week without much discomfort sounds difficult. It so much easier to lose weight when single. 👍
1. Yes, it’s always much easier for everyone else. Making yourself the victim is much easier than doing the work. 🤦🏻♂️ 2. Why would you think it wouldn’t involve discomfort? Doing difficult things is often uncomfortable. Would you rather be super comfortable your whole life or would you rather be fit and healthy? NOTHING about fasting for long periods is easy or comfortable. You just have to work through it because it’s worth it.
So I started today. As soon as she got to “I ate 500 calories my first week on fast days” I was away like a shot 🤣🤣lucky for me it was just past dinner time. Here’s hoping and praying for the up and coming adventure 😬
My willpower is sucked out of me by my seven kids 🥺, I'm going to do this and keep it at 500cal for my fasting days to see were that gets me. Thank you!❤️
Hi Rachel, thank you so much for sharing your experiences doing your fasting. It is inspiring and honest on what works for your body and I found that very helpful. Lots of love XX
You've probably saved my life. Ha ha ha. I've never heard of this "diet" before seeing your vid. My question is how do you stay motivated? Or how can I stay motivated when everyone at work is always bringing and sharing desserts and other snacks. It's hard not to give in when it's in my face! My first week I just kept my calorie count under 1000 each day and walked for an hour in the evenings. This week I'm going to actually do the fasting M, W, & F. Wish my luck. Thanks!
Finally!!!! Someone who does ADF and not Keto. Keto is something I am not interested in, but I want to try ADF. Thanks for all this info.
I cannot do keto either because it makes me depressed
@@gerussialla That's because you're addicted to carbohydrates... The human brain has been proven to operate better when running on ketones apposed to glucose.... but if you're dependent on high glycemic, insulin spiking foods, you will feel bad until you're fat adapted and your body starts functioning properly.. if you feel depressed without carbs, that's a sign to cut them out.. all addicts of all kinds feel depressed when their drugs are taken away ... Alternate day fasting or any intermittent fasting regimen is far more effective when combined with keto , because with keto you're burning fat even on your eat days and not just the fast days because you're completely changing your metabolic state
@@korenavery4334 I would like to try Keto, but I have a fear,, because of my previous experience getting depressed instantly I am scared,
@@gerussialla Yea fear is a paralyzer for sure.. following a proper human Diet shouldn’t depress a human being.. if you’re depressed it’s because you’re highly addicted to bad foods
@@korenavery4334 or maybe cause Keto not for everyone? To restrictive that’s not how life should be all about moderation carbs are not Evil overeating is
Lost 70 lbs in 10 months doing adf, and basically ate whatever I wanted without counting calories, I do 42/6, and plus I walk a lot as well. You look very healthy I can see that adf glow on you. All the best with your future goals. ♥️
Do you mean you fast 2 consecutive days when you say you do 42/6? Do you still do this and has it gotten easier?
I believe it means that, he fasted for 42 hours and ate for 6
@@liveherbivore1724 ah right thank you 😊
How mamy meals you were eating when days you didnt fast?
When experiencing hunger:
1. Distract urself for 5-10mins
2. Realise that ur body is looking for calories to burn, and if u don’t give it any calories it will burn fat instead
3. Chug water
I started doing ADF cause your videos inspired me! I’m 2 weeks in and I’ve lost 10lbs . I also don’t do keto but I find that on my eating days I don’t overeat. I eat til I’m full and that’s it. I love it! I feel soooo much better already! Thanks for the inspiration girl 🙌🏻
Silvrod how many hours do you fast girl? That’s amazing 👏🏻
Update?
Tell me did you feel tired or hungry during fasting days?
Just make sure you have enough protein in your eat days and you will feel full theoughout your fast day !
She’s. Flawless
Yes this has been a game changer for me 1 month in 18 pounds down…I’m in for life I’m loving how it changed me 🥰
What was your starting weight
Some interesting things regarding the scientific background ("disclaimer": I'm a physician in internal medicine, but am speaking here with my private opinion): The whole thing works so well because it's keeping insulin and IGF (=as anabolic hormones) low during the fasting periods. Burning fat on the other hand is a catabolic process and is almost impossible whenever those hormones are high. The stimulants for increased insulin and IGF obviously are carbs and amino acids, especially branched chain amino acids like leucine (which by the way is much higher in animal protein). This means that eating something that has almost no carbs and protein won't interrupt the magic. For example I just cheated with a green salad with some olives and a bit of flax seed oil (=high in omega-3) on a "fasting" day. Or there are e.g. many examples of almost calorie free vegetable stews that don't hurt with the fasting benefits and I see no objective reason why we shouldn't eat those if we struggle with hunger during "fasting". Our gut biome will be thankful for some additional fibers. Of course the overall weakly calories still should correspond with the goal. I think the reason why alternate day fasting is far superior to keto (with or without ADF) is that anabolic hormones (=even insulin!) aren't bad only. It's good to have occasional spikes - just not all the time. In this sense ADF is a very intelligent way of beneficial catabolic / anabolic hormone cycling. We all want to keep our body fat percentage low, but without losing muscle tissue. Insulin spikes combined with protein supply whenever we break the fast (still better when combined with exercise) gives us the best of both world (=a good tissue cleanup via autophagy, healthy telomeres, stem cell production, removal of senescent cells, reduced inflammation ... PLUS muscle preservation and increased renovation in other organ tissues, including the skin).
One more exciting thing about exercise, insulin and glucose usage: the "standard" way is that insulin triggers a shift of glucose transporter molecules (like GLUT4) from within the cellular plasma to the cell surface membrane. This happens in all cells, so whenever we eat carbs all cells have their mouth wide open to absorb all glucose they can get - this is the same for fat or muscle tissue. But what's interesting is that after exercise this glucose transporter shift in muscle cells (and the nuclear genetic expression of glucose transporters) happens also indepently(!) of insulin. This means that we can trick our body and manipulate the ratio of glucose transporters in muscle opposed to fat tissue and therefore get a much more selective glucose absorption into muscle cells if we break our fast with a first meal after exercise.
Thanks a lot for the information, really helpful and interesting
I'm a provider too and I have advised a few patients with DMT2 to just eat from 7a-3p each day. Harvard Review recommended this for diabetes. It's easy to recommend without having to tackle other issues like food preferences, schedule, exercise. We will see how that goes. I'm hopeful. Thanks for the fast day tips. Still just 2 weeks in.
Thanks for this info. SO keto +ADF +Exercise works magic.
Thanks so much for the info! I am wondering do we get autographic benefits from ADF? I read that autophagy starts mostly after 2 days?
Christian S, I reread this as I was about to break my fast and felt pretty guilty about missing my opportunity to exercise. I am a slug, BUT I did a 7 minute Svelte workout that actually included 7 minutes of warm up. My first thought was, hey wait a minute, you said SEVEN mins. It was okay though. When she said, if you have bad knees only do this 50%. I was like, ew yeah, those are my knees. And I got a second wind of energy. And broke my fast about an HR later 😆 Easy enough. I think I can for this 3 d a week, or when I break my fast.
Imagine if everyone did alternate day fasting, the supermarkets would have a meltdown!!
Alldingo The supermarkets? How about the Pharmecutical industry? It would go out of business and doctors would sudden,y have lots of free time. Diabetes would disappear instead it’s an epidemic... all Heath issues would diminish greatly or go away....
@@JohnDiMartino Good point
Exactly: Not to be conspiracy theorist but the reason you hear about fasting being so “dangerous” is because no industry made any money PREVENTING A DISEASE
Major major major kudos to you Rachel for dropping so much weight and for sharing your story to help others!!
The scary thing is that there are so many industries that need to discourage FASTING. Because they only make money selling the “cure”
And there can’t be need for a cure unless there’s a disease
So all this false research is put out to confuse people “fasting is dangerous” “cutting carbs is dangerous” “keto is dangerous” etc all to make sure people stay, fat, sad, and depressed because there is billions of dollars riding on selling these “cures.”
Nobody is gonna make any money saying “Just try fasting. Just try getting the sugar out of your diet ”
Think about all the food companies that would go belly up.
Think about all the pharmaceutical companies that would go belly up.
There is billions upon billions invested in making sure people stay fat sick and depressed
Remember, the majority of our existence as humans on the timeline of this planet has been in an environment where there was not a lot of food - which was often - our bodies evolved in such a way to make sure we had a surplus of energy and endurance during those times of fasting - to make sure we had more than enough energy to go out and hunt.
And a hunt meant getting a sharp rock and fighting a wild animal to the death.
A hunt means climbing a 150 foot tree, limb by limb, branch by branch to see if you could find an egg in a bird’s nest
A hunt means getting a sharp branch and going toe to toe with a wild buffalo and fighting to the death.
ALL ON AN EMPTY STOMACH. ALL WITHOUT EATING FOR DAYS.
So our bodies evolved in such a way that it sped up our metabolism (NOT SLOW IT DOWN) to make sure we had extra energy to fight for new food so we could survive.
Most of the food we ate for hundreds of thousands of years was mainly fat and protein.
It’s only within the last couple of hundred years or so that food has become so abundant and there has been so many insulin spiking foods introduced to the human diet.
And the fruit and veggies we ate back then we only ate in season and they did not have as much sugar in them. Bananas for example used to be bitter, hard and filled with seeds. And over time we’ve genetically modified them to be sweeter and sweeter with less fiber. So eating all this fruit maybe looks healthy on paper but in reality you’re just spiking your insulin and moving towards insulin resistance, diabetes, and a host of other diet related illnesses
And the proof is in every animal in the animal kingdom. When’s the last time you saw a lion die of diabetes?
So of course they say fasting is bad and keto is bad. They need to put that doubt in your head.
You don’t see a lion being a bit peckish and needing to eat a chipmunk just to tide him over to the next antelope. unfortunately humans have got this idea that you can never be hungry so you have to eat something.
You know who fasting and keto is dangerous for? The sugar industry. The pharmasutival industry. The insurance industry.
Alternate day fasting works. And if you want to incorporate keto, great! If not, more power to you. The best thing you could do for yourself, your family, and your loved ones is FAST.
Lol
We
Never in a million years would I think she was 102 lb heavier!
Why?
Anyone can be 100 pounds heavier!
@@jonothandoeser they just mean that she doesn't look like she was as heavy as she was.
@@destinymichelle2423 I don't get it. Everyone who gets skinny looks skinny. Is there some special look that she should have today because she was heavy 5 years ago?
@@jonothandoeser lmao don't have to say anything to me, I'm not the one who said. I was just explaining it lmao
I have been doing this for 4 days and have lost 5 pounds
If you use keto diet along with Alternate Day Fasting, Its SUPER POWERFUL!
Pulse Delk what’s that?? I want to know😂
Water weight. Your inflammation will decrease and you’ll eventually switch to Ketosis. When you do it as long as I have, your body will automatically switch to Ketosis from glucose as fuel. Most people’s bodies are not Ketosis learned and they go thru hunger pains when they skip meals. It takes time for your body to learn how to run on ketones. I do 24 and 36 hour fasts twice a week. I do OMAD (one meal a day) I do 20/4. I drink 3 TBL spoons of apple cider vinegar with a bit of lemon and lime juice in 8 oz of water 2 to 3 times a day. I’ve been doing ketogenic diet for almost a year. I’ve lost about 80 lbs. I started out at almost 250 lbs and I’m now at 170 lbs. listen to doctor Eric berg and doctor sten ekberg. I like ekberg better. Also listen to Thomas delayer. He is good for tips and what to eat if you eat out. One thing you want to keep in mind on the keto or ketogenic depending on which way you go. It’s your diet. If you restrict yourself to much you’ll go off of it. I generally keep it to the norm and I have exceptions. The fasting is the key. Not always what you eat. I chose to lose my weight slowly. I still want to lose another 10 lbs. my goal is mid January.
2012huntress2012 no. I’ve been doing the fasting and that takes care of any lose skin issues.
dontavious martin eat under 30g carbs a day and a couple other things
On my up days or feeding days, I just eat whatever. I don't over eat like I used to, I just don't. I kicked off my adf with a 17 day water fast. Now I am on a adf schedule. I don't eat anything on fast days. Feed days are whatever I want. But I eat normal amounts etc. . An example would be yesterday. Breakfast - Cheese omelet with sausage patties. Lunch- Home made chicken vegetable soup, and dinner was 2 large home made fajitas with rotel cheese dip and salsa. No snacks after. Very satisfied with everything. Craving sweets is gone completely. I have lost 30 lbs
Its amazing how it regulates your eating on the up days, builds crazy momentum and is helping me repair from my binge years. It even has me craving v e g e t a b l e s. Love it.
I know you say this is your own opinion and this might not work for others but how amazing of you to share steps that you think MAY help others become healthier. You’re the reason I started ADF.
WOW you are amazing! You found out what works for you, and losing 102 lbs is enormous.
I know this is going to sound super weird but I started feeding my fish every few days and I noticed that when I started doing this many years ago my fish lived for many more years than was normal. The last fish I had was a Betta and it lived for over 3 years. Those fish rarely live past a year. I also know that studies have shown you live longer when you fast as part of your lifestyle. Not a coincidence in my opinion?
the truth my, friend our endless hunger can be our greatest problem. folks cant wrap their head around the fact that eating less often will lead to a longer healthier life!!
same exact experience with my loaches
The study has been doe with lab rats with the same result.
I had a cat for 20 years from my childhood till my first child was a couple years old. My family was poor and we did not eat everyday so our cat didn’t either. She hunted of course but their were days I’m sure that she ate nothing like the rest of us. My dad is 80 and has smoked like a chimney since his teen years. He intuitively intermittently fasts.
I totally feel ya, our first beta died of obesity 😂 and then I learned that feeding it less and changing the water every couple months they live longer. Love our 🐟 😍
Thanks to you I started ADF on the 15th and today is the 25th and so far I've lost 9 pounds!!!! I have been struggling for a while to lose weight. I had been at about 136lbs for a while then I started ADF and Omad on my eating days and honestly I've never been happier. I'm now currently 127~8 lbs and my goal is to get to about 100 lbs (I'm 4'10) so yeah thank you so much. You really did help me out❤️❤️❤️
I have gone from 190lbs. To 172lbs. In 1 month on keto and intermittent fasting. I really wotks.
Angus Dangit ketogenic diet has been shown to reduce insulin sensitivity in animal studies (that is a bad thing). Take it as you want
@@simonescelsa being a fat ass is shown to cause chronic illness and death. Whatever your goals are I guess.
Keto is a Wonderful lifestyle but since I have a Gastric emptying problem And I can't process lots of fats This way works better but I try to stay low carb for optional weight loss
s I doubt that. Could you please link the study? You naturally reduce glucose & insulin on the keto diet.
@@simonescelsa that's not correct
I like that you don't do keto but you just eat whatever you want and watch the calories. I love the freedom in that and that you still lost all the weight eating real. This sounds sustainable for me.
I started fasting and think like her, I need to be happy, and keto doesn't make me happy. pasta does! with zucchini of course.
Love the reminder to basically get a mantra going. "Body wants calories? Body better start burnin' this fat!"
It's true, it reminds ppl why they started, and that even if they are hungry momentarily there is "food" already stored on the body.
Also, love that you aren't doing keto! I did both 2 years ago, combined, it wasn't for me. Now I'm getting back to just fasting and eliminating highly processed foods. Feel so much better, mentally and physically!!
She is so good looking it's scary. Fasting really does wonders to the body.
Summary: Figure out your TDEE. Eat whatever feels good on your eating day within your caloric budget. Take a day off if you need to! Have fun!
So can i eat more than my bmr?
It's not the calorie reduction that's causing the weight loss. Its the hormonal changes. Mainly insulin related.
The hormonal change is what causes the fat loss, and condition recovery. The calorie deficit effects the rate at which this can happen. As with anything, the balance is important. Just simply eating nothing all the time will trash the balance, that’s why there are feed days and fast days. On feed days hit your BMR needs, and the cleaner those calories are, the more efficient the program will be. But what’s more important than efficiency, is sustainability. Thus balance = sustainability.
So my tdee is 3,400 so on the days that I am supposed to eat on am I supposed to eat 3,400 calories
I went from 236 to 213 in less than 3 weeks dping intermittent fasting (16.8 method) paired with the Keto Diet. I have to say this has been the easiest and fastest weight loss I've experienced, this is my 3rd time losing weight but this way feels the most sustainable!
Congrats so happy to hear that😻
I'm doing the same thing and so far lost 6 lbs in one week.
Thank you for your inspiration and complete transparency regarding your struggle and victory. Congratulations! Your story is so refreshing. I am now on day two of my journey (today is my eat day because I fasted yesterday). I am totally surprised at how much better I feel after having fasted yesterday. It is amazing! I am not foggy like I was and I feel lighter and more crisp in my thinking and in my body movements. Feeling this much better is worth it by itself and now I get forward to the added benefit of weight loss. I am about 30-35 lbs over weight. I used to be in good shape and exercise often but I got injured two different times and sat out for awhile. I didn't want to exercise again with the added weight and injure my foot again so I was looking for an alternative. I believe God led me to your video. Thanks again for sharing your story and may Jesus bless you and save you. All the best....
omg just watched one of your videos from 5 years ago.....and seeing this one from 4 years ago has totally sold me..while you were gorgeous in the 5 year video..i this one you look AMAZING!! I AM SOLD!!
For all those doing this fast. Keep up the good work, it's one of the best things you can do for yourself.
A 102 lbs. Wow!! That's amazing!
Thank you, Rachel! I just started ADF this week and I am finding it is easier than I thought it would be. I was able to eat 300 calories on my 2nd fast day. So getting there. I have been also adding mushroom coffee which I find I am enjoying and gives me some energy. I am a vegetarian for 33 yrs and focus on whole foods. So far so good.
I’m so glad I just stumbled on your channel! It is so informative, logical, helpful and inspiring to me and you are SUPER relatable, likable, and by the way GORGEOUS! Thank you for sharing your world with us and helping others on their journey. 🙏🏽 💜
Food addiction is just like any other addiction. Requires self control. After cancer I gained 30 pounds to fight my depression. Lost 28 pounds in 28 days fasting but gained it all back. Keeping it off for two years is the difficult issue. Self control. Writing it down helps. My aunt lose 80 pounds just writing down her calories at 1,500 calories per day losing one to two pounds per week. It's all just the math, but with self control. Congratulations.
If you eat 80 percent Whole Foods plant based the weight will stay off without having to count calories
@@ashleycbla Seems to be about the hormone insulin. If insulin is high, you store energy, if insulin is low, you burn stored energy. You will regain all the weight and more, if you go back to a high carb/sugar diet without fasting. If you fast, you empty the sugar stored energy, and insulin will do its job when you eat them. Problem is snacking and multiple meals spread all over the day. I think the person in the video is successful because she fast so much. She will be able to empty her stored sugar on adf.
Amy Santiago would be proud of those binders lol
Austin Luhtala good one
😂😂😂
You are not only beautyful you are smart and have a lot of positive energy...thank you for that
I ran into your video. I've been struggling with my weight all my life but most recently over the past 5 years I've been the heaviest I've been. This plan sounds like something I can follow. I'm very excited about it and I'm inspired by you and your story! You are amazing!!
You will start to feel better right away. Have you had some progress?
A PINCH OF SALT UNDER THE TOUNGE (HUNGER PAINS STOP)
*AS SOON AS THE SALT IS TAKEN*
APPLE CIDER VINEGAR -
* 2 TBL SPOONS IN GLASS OF WATER , WITH A TP. OF SALT TWICE A DAY* THAT'S WHAT DO, I BEEN PLAYING WITH ONE MEAL A DAY , AND *NOW A I'M READY FOR THIS, STARTING MY FIRST 36 HOURS FAST TOMORROW MORNING*
*THANKS BEAUTIFUL*
It's funny your video popped up on my suggested videos. I literally just started incorporating alternate day fasting with intermittent fasting. Been IF for 3 months. I was wondering if I was crazy for incorporating ADF with my diet. And I seen your video. It makes me feel better. I lost 30lbs in 3 months with IF. I've been at a plateau for one month. And realized I need to change what I'm doing. I'm so happy to see someone else is doing it too and it worked. 😀
Stephanie Moreno Yay! That’s so exciting! It’s truly been a long journey but the absolute best for sure! I hope it works for you too! Congrats on the 30 pounds!
Same here. Been fasting daily for over a year and i was thinking ab changing it up since i feel at a plateau. And this video popped up and reassured my thoughts!
Rachel Sharp Hello congrats first to you. I have a question my age is 52 height 5.2 weight 262 female if I ate on fasting days 500 calories on days I can eat what amount of calories can I have I used that calculator you told me about and gives me like 3400 that seems high I also put little to no exercise
helenmichelle Hello I would do like 1800 to 2000 cal I hear some people do 23 to 2500 that’s not a lot and you’re not eating for 36 hours it’ll be impossible to go over
@@susanabushaban2719 you have to eat a lot. Mine was 3800 so my calorie deficit is about 3000 sometimes 3200. Remember to hit the protein macro it more important than calories
Good job , iv been an IF warrior for a year now and we are completely different on our nutrition lol but I've been losing weight for 4 years , IF in the last year helped me drop 60 pounds and been gaining some muscle in the last couple months, I dont follow any exact way of fasting, I just do whatever I feel depending on what I eat on my last feeding window. OMAD WARMAD ,dry fasting , water fasting , etc. Keep up the good work
stefano garcia that’s awesome! And congrats on dropping 60 pounds! I’m attempting to start the process of building muscle now. It’s not that easy! Congrats to you!
What is WARMAD?
IF warriors!
I do ADF. But i also do keto, or carb conscious eating during my non-fast days. I do carb conscious eating because I'm type 2, have been for a long time and I'm trying to improve my insulin sensitivity. I don't count my calories during my eating days, but it will be between 2500-3000 calories. For an obese male, i think that works out well. The most successful or best intermittent fasting routine is the one you can stick to for the long term. Try it, and see what works for you, and your goals. My ADF schedule is 36/12, 6pm to 6am the second day, then 12 hours of eating. I really like breakfast, so i'm like to include that in my eating days.
Omg I need people like you in my life! You're so raw & that's rare! Thank you for your honest advice! God bless you! 🌸
So inspirational! Just started this week after months of omad and already dropped 4.5 pounds.I was in a stall and this moved it along.I was so afraid to eat on my eating day but i managed to eat healthy foods in a 6 hour window.I am energized and hopeful.
I can do this!
I love everything about this, except I despise counting calories.... I’ve tryed it several times, it’s just something I don’t like, so I just stay mindful
You don’t have to be super regimented about it. As long as you’re eating healthy and in moderation don’t expend too much energy counting calories. I’m in recovery from an eating disorder & counting calories is very triggering so I just make sure to eat medium sized healthy portions w/ sauces and dressings on the side.
Thank you for sharing. You're a true inspiration. I've started fasting three weeks ago and have done a number of different fasting lengths of time, I'm still trying to figure out what works best for me. So far I have lost 5.5kg out of about 50 that I have to lose, so I'm pretty happy. I'm going to give ADF a try after watching your video.
Your grocery shopping bill must be low?Another advantage of the ADF method!
I've been putting the money I used to spend on groceries in my savings and its insane how much money was going towards food
Also amount of free time
@@vitamins00 Great idea!
Also, I giggled too hard when you whipped out this recipe binders and started talking about your ratings. 😂 That’s awesome.
In my opinion, u look way healthier compared to people I've seen on TH-cam doing IF + keto
Absolutely, and if I may add, I think maybe she looked really beautiful with a more rounded cheeks and little more rounded face but beautiful anyway, because content (inside). Best of luck.
The ecology needs lots of Different foods
@@thomaswardell-hamm2525 not true. Some people need to do keto or carnivore for weight loss/health issues.
Edz_88 Keto is not for everyone. Some of us CAN’T eat carbs and lose weight.. Rachel did amazing with IF and good for her that she can eat carbs. Her diet works for her physiology and she’s thriving. You can’t compare. For me, eating a bagel at breakfast would mean an extra 5 lbs the next day regardless of IF.
@@Shayne_T Explain this then. Growing up I could never eat dairy potatoes peanuts and garlic. Now I can eat all those foods. Wanna know why? I will tell you if youre interested. I was insensitive at first then it turned into allergies. I know how this body works because ive done trial and error close to twenty years.
After watching a few of your vids and researching ADF I’ve been doing it for a week now. It’s hard but so far something I think I could manage long term which is the goal.
Thanks.
hey i started with 2mad (2 meals a day over 2 months ago) one month ago i then started omad and in total i lost 12 lbs but its really hard to stick with omad and i binge a lot... and now i hit a Plateau but i stilk have 18 lbs to lose... i started alternate day fasting on accident this Weekend because i binged hard and didnt eat the next day and ended up not gaining anything from that 5000kcal binge... going to keep doing it because its somehoe easier to eat nothing then one meal... hope i'll overcome my Plateau 😊😊 really liked ur video since i am new to this and needed the infos and motivation - thank youuuuuu
Sophie Charlotte I understand that it would be hard! I feel like if I eat a little on a fasting day, then my body wants me to eat more for some reason! Keep me updated on how ADF works for you! 😁
LOVE your style with all the info that you give out here, love your video. I can relate to all that you say. Thanks for sharing! Please make more videos talking about how do you do maintenance, and “what I eat in a day”- so we can see some of your favorite recipes from your special binder in action! Thanks! Awesome video!
Wow!! I saw ur older videos n what a transformation!!! INSPIRED 🙏🏻
Hi
Are you doing this fasting too?
Note to people criticising counting calories -- counting calories is mostly to make sure you eat *enough* calories. Obviously eating less calories will make you lose weight faster but your body may slow down your metabolism making further weight loss more difficult. You will also be super hungry and make it more difficult to survive your fasting day. You will be already making good progress so don't sabotage it by being greedy -- eating similar amount of calories every other day will make it easier.
It is hard to overeat on ADF (you have to eat twice your maintenance calories) but it is possible. I start with a smaller meal, give it some time for my body to register so that it is easier for me to eat larger meal slower and finish when I am no longer hungry.
You’re absolutely beautiful and I love the idea of alternate day fasting. I’m intermittent fasting and have lost over 50 pounds, but I’ve stopped losing so I’ve been 3 day fasting. But that’s not easy.
What was your routine? 🌞
Can you tell me how long did it take for you to start seeing a difference in weight once you started intermittent fasting, what time ratio were you following because i left it after a week because my weight was exactly the same throughout. I was doing a 16:8 ratio.
Thank you so much for this information I tried ADF a month ago for a week it did work,then I went back to my old ways. I am going back on it and will do what you did, I think counting my calories will help me. Thanks again I don’t you but I am proud of you and I love that you are sharing your weight loss gurney with the world.God bless you.
Determined, detailed and dedicated....All of which make your story amazing yet obtainable by anyone....I have started my intermittent fasting journey a week ago....It's a challenge to take control of your food cravings head on but even in this short amount of time I feel like I am over the 1st couple hurdles 🙂 Great video!!
Did you see any changes in your period? Not sure if this is something I can ask but I feel like we women have to be mindful of that unlike men who do fasting or other kind of lifestyle changes.
You are getting me through my long fast! Love your videos ☺️
Meee tooooo sista!
I wanted to grab takeout so bad today but pushed through it watching like 5 videos lol. I'm planning my stir-fry for tomorrow 🤪 . I wish you do much luck and hope you're still making it!!!!!
I never used to "care" what I ate or how many calories it was, but since I started losing weight and tracking calories, I ALWAYS plan my meals now. I use the MyNetDiary app, and it's easy for me to plan out my meals. I actually ENJOY meal/calorie planning now :) I'm 5ft tall and have lost 20 lbs since March this year. I workout 3-4 times a week (even less when I'm sick or on my period) and do 16-8 IF.
Your level of discipline is amazing! I tend to snack all day long. Not good. I’m going to try IF.
How did it go? Update please
I do intermittent fasting for a wk now. Scale my weight today lost 1.4kg. I still eat rice oil food cakes tea with milk. Guess if i stop sugar i could lost more
Just found your channel. I'm doing keto and alternate day fasting and have had great success so far, although I don't count anything on my eating days. Congrats on your amazing success! And P.S. Your skin is beautiful!
You look fantastic Rachel!! Good job!!! Lots of great info!
Can you still lose weight with fasting for 24 hours and then eating and doung this everyday
@@heyjessy7866 That's called OMAD, and yes it's very healthy(autophagy) and you lose weight if you restricts calories.
If you do OMAD it’s hard (at least for me) to exceed your allotted amount of calories especially if you’re choosing “healthy” (low cal) options.
Holy crap, I love how organized you are!
I’ve been doing Keto for for 70 days and I have recently added in IF. 18:6 most days and usually one 24 fast. I am learning and trying to do this fasting thing!
Chelsea Tilson it definitely takes time! You’ll get there though! 😁
Dry fast.. The fastest and healthiest way to go. But..sorry..you are weak..
It gets easier each time you fast.
Only 1 Yah Healthiest? no it isn’t , actually the most dangerous but it is the fastest , one day of a dry fast is like doing 3 days of a water fast from i’ve heard and learned
My go to when starving and desperate is a side salad from Wendy's. You would be amazed how little you can eat and stick to your goal.
Does that break the fast? Just trying to learn. Thanks
@@brutalbob3187 Yes any food, even a low calorie salad will break your fast. 🌻
I have been doing OMAD fasting for over a year with Keto on and off (love steel oats for heavy lift days). I also would do 48 and 72 hour longer fast every now and then. I have lost around 100lbs but as I get stronger I find I’m started to gain a couple pounds so I’m going to try every other day for a couple months and see what happens. It is definitely working for you....thanks for the info
The weight gain could be muscle
Wow! You are such an inspiration! You’re so organized and I’m learning a lot from you! Thanks for keeping these videos up even though you are going to talk about other things and not fasting. Glad to see your recent video and that you’re doing well!
Ever try eating one meal a day, then water fast the next, then eat one meal the following day? This is what I am thinking about doing to promote autophagy...
yea but thats pretty tough...
You CAN DO THIS!! The only challenge I personally have is sleep. I get insomnia when I fast but I think it might get better. I am doing similar I just started as I was open ended fasting but it was giving me diminishing returns and I would sabotage on refeeds.. Eating every other day is more sustainable and for the mind to accept it. When u know you're getting a meal soon the fasting gets easier.
i’m doing this 48 hours fast 1 meal , 48 hours fast again , it’s working for me 😊 but im quite skinny so if i reach my goal weight i’m just gonna go with one day fast a week and going to the gym more often
I tried this 3 years ago ended up falling into anorexia, please be careful to those who want to try this :/
Grundy Malone why would I lie lmao?
Somehow I found your videos and I’ve been struggling with my weight ever since I was younger. I’ve tried almost everything I can think of and it works but doesn’t really fit me. Today I’m officially starting ADF, thanks to your videos and advice I’m super excited to start this journey. Btw I’ve tried keto and it was awful, and physically/emotionally draining. I’m literally sick of pickles and can’t stand the smell of them
Thank you! This was wonderfully informative and I love that you remind your viewers that this is what works for you and that is why it is what you are sticking to. Great job!
This was helpful. I’ve just started, and I’ve been eating way too far under my TDEE, which is probably why I’ve been having more difficult on my fasting days. Thank you!
This really works.....my problem is a being able to focus........I keep trying.....I think today is the first day of the rest of my life!
Going to try this starting monday Dec 23, 2019.
I just had a baby 7 months ago, not breast feeding, struggling so hard with getting back into a regime that works for me! I'm 5foot 180 pounds at the moment and this is the biggest I have ever been! Def need something to jump start before i can get back into the gym! All of your videos have been helping me tremendously because you can tell it's so real and sincere! Thank you for posting your journey your helping more then you ever know!!!
I'm fasting tommorow I'm 5'1 175 lbs
Gotta love the recognition and sudden popularity of ADF thanks to you. What was once labeled as your “anecdotal” experience has now been backed with proof of evidence with science based studies and many IF and Fasting groups are suddenly popping up content I think because of you! :) keep up the great work and thanks for the inspiration.
Must be interesting at your High School Reunions.
I think I’m going try ADF after the holidays
Im a firm believer in intermittent fasting/training every other day. Heavy refeed, followed by giving the body time to chew up all the left over crap left over
Apparently often it helps to switch up the fasting, like going from ADF to OMAD for a few weeks or just skip ADF for a few days.
Macros automatically counted in the pie chart on my fitness pal
Love your story. I'm doing a straight IF 20/4 for 4 months now and have lost 16 lbs. Feels like I've hit a snag and not losing any more after the first 16 lbs. I would like to try Alternate Day IF. Can you please post your schedule if you have not yet done so. I appreciate you and your journey. More power to you. You look amazingly beautiful and would not guessed you've carried that much weight.
LOVE!!!!! love!!!! Your approach and I so will try this for sure!!! I have recently lost 52 pounds on Keto and intermittent fasting but I have hit a plateau and I need to reboot my system!!!!!
cindy alvarez have you tried lifting weights?
water fast for 5 days no food.
You are glowing, congrats. I was eating with 40/44 hour breaks for 6 weeks , lost 30 lbs in 3 weeks and felt great but started to gain weight after4th week consistently
It means eating once in two days , just like she does but even stricter, with a 4/8 hour window
You gained weight while still eating like that? Or you gained weight as soon as you stopped that particular regimen?
Rachel, first I would like to say congratulations on your success! Also, I would look to add that if ones only goal is to simply lose weight, then obviously ADF will work. I hope that if one decides to follow the ADF, they will make a conscious effort to eat nutritionally dense foods. All calories are not created equally. 🙂
Agreed
Yes eat whatever u want! I hate
Limiting myself
Somewhat of a more private question, but what impact or adjustments had to be made (if any) with hormones or cycles? Researching some for my wife. A huge consideration...so we have been told.
What I like about adf is if you mess up its easier to get back on track vs long term fasting when its harder to get back to that routine
Absolutely phenomenal job young lady. You the realest!
ok i subscribed. it was your passion that made me start this day one was yesterday
I have been doing this for 4 days and have lost 8lbs.
Well, you really have only a 12 hour window on your "eating" day, so it's really not 24 hours of nonstop eating, haha. xD If you were to eat at 6pm and then not eat until 12pm 2 days later, that would be a 42 hours fast. I don't know where you heard that, but it sounds to me like she eats breakfast. If you finish eating by 8pm, then break your fast 8am on the next eat day, that would be 36 hours.
@Lexine Bate Nah. xD I was just saying that even on your "eat day", there should be a normal eating window. So "skipping a day of eating" should be quite a few hours more than 24 hours because there will be hours the first night that you don't eat and then hours on the next eat day where you aren't eating. It usually ends up being around 36 hours of fasting. If you just want to fast for 24 hours, then that's the One Meal A Day (OMAD) method.
Lexine Bate the alternate day fasting means you skip an ENTIRE DAY without eating at all. If you started at 7:00 pm one day, you totally skip the next day, and eat at 7:00 pm the following day. There is the OMAD (one meal a day) which means you eat one big meal every day around the same time. (You’re eating once, every 24 hours). I’ve done that one before and had AMAZING results! Another good one is the 20:4. On this one, you fast for 20 hours and eat within a 4 hour window each day. There’s the 16:8 and the 12:12. But of course, the longer the fasting window, the better results. 💥
Hi was this the alternate day fasting you did so you fasted two days and ate on the other two so these made up the four days you lost the 8 pounds on thanks
Lexine Bate Very good! And trust me, you will see results. I saw a very noticeable difference in 3 weeks. I had only lost 11 pounds but nearly everyone (including myself) said it looked closer to 20 pounds. It’s something about the weight loss with intermittent fasting that targets your worst areas. My co-workers experienced the same type of results. Don’t worry about the scale! It will go up and down. But again, trust me, you will “see” the changes when you look in the mirror.
How interesting!! I eat a ketogenic diet and love it, 100% nutritional, I did a 24 hour fast one day last week and tried today and I SUCK~~ couldnt get through today's fast. Plan to try again and might use that 500 calorie meal for my first week of trying it to see if that helps. I have lost 67.4 pounds so far, but have 80 to go
Rhonda Stewart keep going! Rooting for ya!
What is your height are you doing exercises too
Any tips for ADF if you tend to get migraines if you don’t eat soon enough during the day if you’re skipping a whole day? Does your body eventually adjust. Just wondering if anyone else has struggled with this / figured it out and it’s possible. Thanks so much!
Alternate day faster since October 19th 2020. Started at 223. As of today December 14th 2020 Iam 188lbs. Take it from me... GO FOR IT!!!
Wow congrats ❤️❤️😻😻😻
I watched this video to find out what you eat...which is what it says on your title. Unfortunately you didn’t say what you eat. All you say is that you don’t follow Keto and that you count calories. I was hoping you would share examples of a day of eating.
Isacar2133 That is because what I eat changes everyday. I don’t have a set thing that I eat. However, I can see how that would be confusing for someone, so I took that into consideration and have changed the title.
I do post everyday on my blog, Snapchat and instagram what I eat! Hopefully that helps if you’re looking for ideas!
Hi, thanks for the clarification. Just came across your profile on instagram today and didn’t realize that you post food on your vlogs. I will check them out. Thanks
But when you see family or hang out friends summer any advice on that like pretend I lost all my goal weight n still do intermittent fasting how do I handle portions of food to eat at BBQS with family or hanging out w friends
Wow, big difference between April 2018-October 2018. Great job, girl!
Good job! I don’t think you explain your lack of appetite. You must have enjoyed eating before but to go 24-30 hrs without eating 3-4 times a week without much discomfort sounds difficult. It so much easier to lose weight when single. 👍
1. Yes, it’s always much easier for everyone else. Making yourself the victim is much easier than doing the work. 🤦🏻♂️
2. Why would you think it wouldn’t involve discomfort? Doing difficult things is often uncomfortable. Would you rather be super comfortable your whole life or would you rather be fit and healthy? NOTHING about fasting for long periods is easy or comfortable. You just have to work through it because it’s worth it.
I recently started intermittent fasting ...16/8. I would love to know how many hours you fast alternate day ? Amazing progress keep it up💝
Amina Khan she does 36-40 hr fasts
Thanks Rachel! I love your realism! Congrats! Thanks for the tips.
I'm impressed on how healthy you look. I started 2mad this week. Hope to progress to Omad.
Great pointers in the video. I appreciate it.Thanks
So I started today. As soon as she got to “I ate 500 calories my first week on fast days” I was away like a shot 🤣🤣lucky for me it was just past dinner time. Here’s hoping and praying for the up and coming adventure 😬
My willpower is sucked out of me by my seven kids 🥺, I'm going to do this and keep it at 500cal for my fasting days to see were that gets me. Thank you!❤️
i do keto ,,, doing omad.. did 2 48 hour fasts.. lost 8 lbs each time... gonna do more research on the 36 hour and see how i can use it... thanks
Hi Rachel, thank you so much for sharing your experiences doing your fasting. It is inspiring and honest on what works for your body and I found that very helpful. Lots of love XX
You've probably saved my life. Ha ha ha. I've never heard of this "diet" before seeing your vid. My question is how do you stay motivated? Or how can I stay motivated when everyone at work is always bringing and sharing desserts and other snacks. It's hard not to give in when it's in my face! My first week I just kept my calorie count under 1000 each day and walked for an hour in the evenings. This week I'm going to actually do the fasting M, W, & F. Wish my luck. Thanks!