Hey Lexi, great topic! For me personally, I remember at the beginning of ADF, even though I didn’t overeat, I became full very quickly on eat days. But over time, my stomach adjusted and I’m able to eat the same amount while not feeling like my stomach is going to burst. I couldn’t agree more about not over restricting what you eat on eat days, Kayla said this in one of her early podcast and I so happened to listen to it yesterday, “forbidden fruit tastes the sweetest”, so true!! I don’t ever want to go back to that restricting mindset and then only to lose control and binge again. I think this is probably why I came back to ADF from the daily eating window, I got tired of trying to eat in moderation everyday, it was a deliberate mindful effort, whereas on ADF, I eat freely on eat days and NATURALLY eat in moderation because I’m eating more meals and are full hence naturally not wanting to snack as much. And on every night of eat days, I’m glad it’s a fast day tomorrow because I’m so full. There’s that “high” you get from looking forward to the next day, be it being a fast day or an eat day, not to mention a sense of accomplishment after every completed full fast day, whereas daily window is the same everyday (can get a bit mundane) if that makes sense. ADF is so exciting with its up and down in comparison 😁
I completely agree!! I think over-restricting leads to overeating every time. And yes, we know sugar isn’t a health food, but it’s okay in moderation. Kayla was totally the one who shifted my mind about that as well! Although she was OMAD, and like you said, I could never feel balanced on OMAD. It’s always amazing to me that I can have a small scoop of ice cream on a Saturday night and feel totally satisfied, when before I’d have to eat half a carton. 🤪 Pre-fasting that is. So your last week went well, still on 4:3?
@@MomFasting how odd, I replied to you and my response has disappeared. Let’s try again! I just love Kayla! I LOVE chocolate and ice cream is right up there after chocolate, maybe because it’s chocolate ice cream 😂, both of which last a lot longer than before, when I could finish them in one or two days. Yes! Third week of 4:3 and the scale moved down by 0.5lb at last! I think the 500kcal meal on fast days reduced my stress level (physically and mentally), and all the experts say cortisol can affects weight loss apart from insulin, seems to be the case for me? I hope your last week went well too?
Ahhh the disappearing comments! 😣 Glad you saw it though so I don’t feel crazy! 😂 So glad the modified fasting is working for you! Absolutely, cortisol can be a real problem and I am sure that factors in. Do you find that you still have as long of a window on your eating day or is it shorter now? My week went pretty well, thanks for asking, though I did have some interference from the pre-period week, which I will talk about soon. Just trying to go with the flow! 😉
@@MomFasting disappearing comments! 😂 maybe youtube is overwhelmed with activities from people under lockdown. I do find that I’m not breaking my fast as early compare to when I did zero calories fasts, I used to break it at 8am and now I break it at 11am, but I still end my window at 8pm. There’s no urgency to break my fast now because I don’t feel unwell like I used to on zero calories fasts. Oh yes, those “pre-cycle week” always make things harder. They come around so fast! I had my cycle last week but thankfully the 500kcal meal helped me get through both the “pre-cycle week” and “during cycle” ok.
I’m loving your content so much. New subbie. I just finished my second week of ADF. The first weekend I TOTALLY overate on my eat days and felt horrible for my first fast on Monday. My stomach was still stuffed but when the hunger finally started it was intense! I’m really determined not to do that again this weekend. I know this is an older video but thanks for the great tips.
Thank you Monique!! I think learning by experience is for sure the best way, and even though we can be slow learners (I still do dumb things!) over time we improve. 🙌🏼
Thanks, Lexi! So many great tips. I also have a sweet tooth and on Tues and Thur eat days I’ve been allowing myself a built bar since most of the flavors usually have at least 15 g of protein and/or a flips Chobani yogurt which to me taste like a dessert 😊
Wise advice! I love the idea of "sugar cycling" to keep it from becoming a creeping problem AND avoiding being too restrictive. That's something I may try. Maybe a week of no added sugar followed by a week where I indulge a little. I love to bake. I appreciate your slow and steady approach to fasting.
I am enjoying these ADF tips and trick so much! And while i cant wait to hear how it went w ur weight and progress... i think doing it monthly makes total sense for you for now. Totally agree bout listening to what your body wants and have it in moderation... HUGE game changer and ENJOYING IT! In the past i've felt so much guilt and ADF has healed that for me where I dont feel guilty of any of the foods i eat ... they are all FOOD... not good or bad... Its the cognotation and meaning we put to it that makes it 'bad'. I agree w/ trigger foods...for me its cheese and mayo and I've used the excuse of it 'going back' so i have to eat it all... now 1. dont buy mayo and use sourcream/yogurt instead and for the cheese just freeze it if i buy it htat way i will only take out if i need it for a recipe PS: you are looking beautiful today by the way! You look beautiful every day but i think that color really suits you well
Thanks Dai! 🤗 Cheese is sooo good. I can’t say Mayo is tempting to me haha unless it’s in ranch dressing! ☺️ But we all just have to know ourselves and what makes us feel best and in control. So glad you’re enjoying your food to the fullest! It’s the best feeling! Look forward to your next update! 😊🙌🏼
@@MomFasting hhahahaha yea i would put Mayo on everything! I’ve always loved it growing up 🤣 on bread on hot dogs on pasta on salad dressings... everything! Hahaha
I quit drinking 8 years ago and I can tell you that the going without sugar is way harder for me. I get physically ill on my no food days and always break my fast with hazelnut coffee creamer then I feel better. Ah the addiction!!!
Oh man! Well congratulations on 8 years w/no drinking! Yeah, sugar is a beast. But it sure can taste good! Maybe try different fast breakers though, you never know how it could make a difference.
I just started fasting and you popped up! Thank you for the helpful information I definitely plan on following all the advice! I do have a question although I know this was made awhile ago. I#m on my 3rd week of ADF I weigh myself on alternate days and lately I’ve gained back wt on the days I eat! Then I’m nervous so I weigh myself the next day and I’ve only lost the weight I had gained. I’m tracking my calories so I know I’m not over eating. So u think I need to fast longer? Thanks
Hello! This can be tricky because it really is a long game, and you have to notice the overall trend. The happy scale is helpful with that. Also what I would do is keep a food diary to see if certain foods cause you to retain water more. And one more thing, make sure you’re eating enough! If you’re not fully refueling on eating days, your body could also hold on to weight. Just a few things to look out for. 😊
@@MomFasting I'm doing great this week! I feel like I am FINALLY back into it mentally. I think I just went WAY too far off the rails over the holidays & I am still learning to let go of my "all or nothing" mentality! But I think every "bad" experience like that is 1 step closer to me finding balance in my life. This past year has taught me a lot "mentally" Im excited to see how this year goes =) I've also been doing a lot research about structuring your fasting, eating & workouts around your monthly cycle and I am excited to start experimenting with that along with what I am already doing.
Thank you for your videos ❤ I did my first 48 hour fast!!! I lost 2 lbs! Although I do need to loose 36 lbs to be in the middle of my ideal weight zone my goal is to lower blood sugar. I couldn’t believe how easy it was once I fixed my mindset. Thanks to your videos. I ate healthy meals (which is typical for me having a blood sugar problem) and I had a little cool whip w/ dark chocolate chips. I had 2 meals. But gained the 2 lbs back. Is this normal or could I have overeaten ? And then my blood sugar was 10 points higher than normal the next morning. I understand the Dawn phenomenon and that’s what I have been working on - normally it’s 110 in morning but after my eating day it was 120 😮in morning. What are your thoughts. I’m not on meds.
It’s totally normal to fluctuate up and down with weight in ADF. It’s a long game so you have to look at the trend. I’d recommend doing 36-42 hour fasts and having a 6-12 hr eating window, and if you do that 2-3 days a week, the weight should slowly come down. It’s not a fast weight loss thing, it’s more about overall health, so definitely track non scale victories. Also pay attention to how different eating times affect you, I find that I do better if I eat earlier in the day. So I try to be done eating by about 5 pm on my eating days. It’s great that you’re tracking your blood glucose, but that can definitely fluctuate as well so track those trends also. For weight I really like the happy scale app on iOS because it shows you the trend. Best of luck!!
@@MomFasting Thank you Lexi for responding. Also for the helpful tips. I understand the slow weight loss. I’ve started this journey to getting healthy 3 years ago. I’m almost 51, it seems fasting is going to work for my hormones. In 3 yrs I’ve lost 40 lbs but then maintained that for all this time. Which I know is good to learn to maintain but I would like to be in my healthy weight zone (Ins purposes too 😂) but also my blood sugar is the main issue. I saw your video about the glucose revolution book- is it an easier read than dr fungs?
Oh yes glucose Revolution is a way easier read than the obesity code. I also highly recommend fast feast repeat by gin Stephens if you haven’t read it’s😊
@@MomFasting we should embrace all different kinds of fasting. Believe that is is easy to be very consistent with OMAD for long periods of time, but there is a higher ceiling with ADF, for example autophagy, improved mental performance and just feeling great. The problem is consistency, and you have given us marvelous tools to improve that consistency. Very grateful.
On my eating day I eat what I want to not nothing bad I’m keto so I have a lot of recipes I can make I eat very low carbs it’s just putting in a lot of calories lo!!!!
I found a great drink to make me love acv. I forgets whose channel so don't shoot me. A couple of tablespoons of acv, about a teaspoon of bee pollen, a couple of tablespoons of lemon juice and top up with sparkling water. I generally break my fast with bone broth, but I drink the acv every afternoon on my eating days.
@@MomFasting I have to say I love lemon and don't mind the amount of acv, but the bee pollen has no taste, it just makes it a bit yellow. It has a wide range of health benefits from helping with allergies, to antioxidants, protein and valuable enzymes for the gut. Its like a healthy fizzy drink. I have not had fizzy drinks for years because diabetes.
Man! I wish I had tips like this when I started fasting. It would have helped. Also I just posted a video on my TH-cam channel called how I lost 15lbs in 3 weeks. Could you please check it out, and let me know what you think. Thanks again for sharing.
Hey Lexi, great topic! For me personally, I remember at the beginning of ADF, even though I didn’t overeat, I became full very quickly on eat days. But over time, my stomach adjusted and I’m able to eat the same amount while not feeling like my stomach is going to burst. I couldn’t agree more about not over restricting what you eat on eat days, Kayla said this in one of her early podcast and I so happened to listen to it yesterday, “forbidden fruit tastes the sweetest”, so true!! I don’t ever want to go back to that restricting mindset and then only to lose control and binge again. I think this is probably why I came back to ADF from the daily eating window, I got tired of trying to eat in moderation everyday, it was a deliberate mindful effort, whereas on ADF, I eat freely on eat days and NATURALLY eat in moderation because I’m eating more meals and are full hence naturally not wanting to snack as much. And on every night of eat days, I’m glad it’s a fast day tomorrow because I’m so full. There’s that “high” you get from looking forward to the next day, be it being a fast day or an eat day, not to mention a sense of accomplishment after every completed full fast day, whereas daily window is the same everyday (can get a bit mundane) if that makes sense. ADF is so exciting with its up and down in comparison 😁
I completely agree!! I think over-restricting leads to overeating every time. And yes, we know sugar isn’t a health food, but it’s okay in moderation. Kayla was totally the one who shifted my mind about that as well! Although she was OMAD, and like you said, I could never feel balanced on OMAD. It’s always amazing to me that I can have a small scoop of ice cream on a Saturday night and feel totally satisfied, when before I’d have to eat half a carton. 🤪 Pre-fasting that is. So your last week went well, still on 4:3?
@@MomFasting how odd, I replied to you and my response has disappeared. Let’s try again! I just love Kayla! I LOVE chocolate and ice cream is right up there after chocolate, maybe because it’s chocolate ice cream 😂, both of which last a lot longer than before, when I could finish them in one or two days. Yes! Third week of 4:3 and the scale moved down by 0.5lb at last! I think the 500kcal meal on fast days reduced my stress level (physically and mentally), and all the experts say cortisol can affects weight loss apart from insulin, seems to be the case for me? I hope your last week went well too?
Ahhh the disappearing comments! 😣 Glad you saw it though so I don’t feel crazy! 😂 So glad the modified fasting is working for you! Absolutely, cortisol can be a real problem and I am sure that factors in. Do you find that you still have as long of a window on your eating day or is it shorter now? My week went pretty well, thanks for asking, though I did have some interference from the pre-period week, which I will talk about soon. Just trying to go with the flow! 😉
@@MomFasting disappearing comments! 😂 maybe youtube is overwhelmed with activities from people under lockdown. I do find that I’m not breaking my fast as early compare to when I did zero calories fasts, I used to break it at 8am and now I break it at 11am, but I still end my window at 8pm. There’s no urgency to break my fast now because I don’t feel unwell like I used to on zero calories fasts. Oh yes, those “pre-cycle week” always make things harder. They come around so fast! I had my cycle last week but thankfully the 500kcal meal helped me get through both the “pre-cycle week” and “during cycle” ok.
Nice! It sounds like you’ve found your groove, which is amazing!
Great tips!! I really appreciate your channel there’s so little out there about ADF, thanks for taking the time to talk about it 😊
You’re so welcome, thank you!
Great tips! Thank you so much ❤️
You’re welcome. 😊
I’m loving your content so much. New subbie. I just finished my second week of ADF. The first weekend I TOTALLY overate on my eat days and felt horrible for my first fast on Monday. My stomach was still stuffed but when the hunger finally started it was intense! I’m really determined not to do that again this weekend. I know this is an older video but thanks for the great tips.
Thank you Monique!! I think learning by experience is for sure the best way, and even though we can be slow learners (I still do dumb things!) over time we improve. 🙌🏼
Great tips, thanks. Week 4 for me and I've overdone it on eating days lately.
You’re welcome, and congrats on making it to 4 weeks! Give it time, you’ll find a good balance. 😊
This was helpful. Thank you.
You’re welcome 😊
Thanks, Lexi! So many great tips. I also have a sweet tooth and on Tues and Thur eat days I’ve been allowing myself a built bar since most of the flavors usually have at least 15 g of protein and/or a flips Chobani yogurt which to me taste like a dessert 😊
Totally! I don’t think I’ve tried built bars, but I’ve heard of them. I really Iove yogurt though!
Wise advice! I love the idea of "sugar cycling" to keep it from becoming a creeping problem AND avoiding being too restrictive. That's something I may try. Maybe a week of no added sugar followed by a week where I indulge a little. I love to bake. I appreciate your slow and steady approach to fasting.
Yes, definitely find what works for you and feels easy and makes you feel your best!
I am enjoying these ADF tips and trick so much! And while i cant wait to hear how it went w ur weight and progress... i think doing it monthly makes total sense for you for now.
Totally agree bout listening to what your body wants and have it in moderation... HUGE game changer and ENJOYING IT! In the past i've felt so much guilt and ADF has healed that for me where I dont feel guilty of any of the foods i eat ... they are all FOOD... not good or bad... Its the cognotation and meaning we put to it that makes it 'bad'.
I agree w/ trigger foods...for me its cheese and mayo and I've used the excuse of it 'going back' so i have to eat it all... now 1. dont buy mayo and use sourcream/yogurt instead and for the cheese just freeze it if i buy it htat way i will only take out if i need it for a recipe
PS: you are looking beautiful today by the way! You look beautiful every day but i think that color really suits you well
Thanks Dai! 🤗 Cheese is sooo good. I can’t say Mayo is tempting to me haha unless it’s in ranch dressing! ☺️ But we all just have to know ourselves and what makes us feel best and in control. So glad you’re enjoying your food to the fullest! It’s the best feeling! Look forward to your next update! 😊🙌🏼
@@MomFasting hhahahaha yea i would put Mayo on everything! I’ve always loved it growing up 🤣 on bread on hot dogs on pasta on salad dressings... everything! Hahaha
@@aLife2Dai4 oh wow, that’s my husband’s nightmare, he hates Mayo, can’t even look at it! 🤣
Great video
Thank you!
I quit drinking 8 years ago and I can tell you that the going without sugar is way harder for me. I get physically ill on my no food days and always break my fast with hazelnut coffee creamer then I feel better. Ah the addiction!!!
Oh man! Well congratulations on 8 years w/no drinking! Yeah, sugar is a beast. But it sure can taste good! Maybe try different fast breakers though, you never know how it could make a difference.
I just started fasting and you popped up! Thank you for the helpful information I definitely plan on following all the advice! I do have a question although I know this was made awhile ago. I#m on my 3rd week of ADF I weigh myself on alternate days and lately I’ve gained back wt on the days I eat! Then I’m nervous so I weigh myself the next day and I’ve only lost the weight I had gained. I’m tracking my calories so I know I’m not over eating. So u think I need to fast longer? Thanks
Hello! This can be tricky because it really is a long game, and you have to notice the overall trend. The happy scale is helpful with that. Also what I would do is keep a food diary to see if certain foods cause you to retain water more. And one more thing, make sure you’re eating enough! If you’re not fully refueling on eating days, your body could also hold on to weight. Just a few things to look out for. 😊
Thanks soooo much for this advice!
Great tips =)
Thanks Christina! How are you doing?
@@MomFasting I'm doing great this week! I feel like I am FINALLY back into it mentally. I think I just went WAY too far off the rails over the holidays & I am still learning to let go of my "all or nothing" mentality! But I think every "bad" experience like that is 1 step closer to me finding balance in my life. This past year has taught me a lot "mentally" Im excited to see how this year goes =) I've also been doing a lot research about structuring your fasting, eating & workouts around your monthly cycle and I am excited to start experimenting with that along with what I am already doing.
Oh good! I’m glad you’re feeling more balanced, that is so important. I look forward to hearing what your next plan is. 😊😊
@@MomFasting Thank you =)
Thank you for your videos ❤ I did my first 48 hour fast!!! I lost 2 lbs! Although I do need to loose 36 lbs to be in the middle of my ideal weight zone my goal is to lower blood sugar. I couldn’t believe how easy it was once I fixed my mindset. Thanks to your videos. I ate healthy meals (which is typical for me having a blood sugar problem) and I had a little cool whip w/ dark chocolate chips. I had 2 meals. But gained the 2 lbs back. Is this normal or could I have overeaten ? And then my blood sugar was 10 points higher than normal the next morning.
I understand the Dawn phenomenon and that’s what I have been working on - normally it’s 110 in morning but after my eating day it was 120 😮in morning. What are your thoughts. I’m not on meds.
It’s totally normal to fluctuate up and down with weight in ADF. It’s a long game so you have to look at the trend. I’d recommend doing 36-42 hour fasts and having a 6-12 hr eating window, and if you do that 2-3 days a week, the weight should slowly come down. It’s not a fast weight loss thing, it’s more about overall health, so definitely track non scale victories. Also pay attention to how different eating times affect you, I find that I do better if I eat earlier in the day. So I try to be done eating by about 5 pm on my eating days. It’s great that you’re tracking your blood glucose, but that can definitely fluctuate as well so track those trends also. For weight I really like the happy scale app on iOS because it shows you the trend. Best of luck!!
@@MomFasting Thank you Lexi for responding. Also for the helpful tips. I understand the slow weight loss. I’ve started this journey to getting healthy 3 years ago. I’m almost 51, it seems fasting is going to work for my hormones. In 3 yrs I’ve lost 40 lbs but then maintained that for all this time. Which I know is good to learn to maintain but I would like to be in my healthy weight zone (Ins purposes too 😂) but also my blood sugar is the main issue. I saw your video about the glucose revolution book- is it an easier read than dr fungs?
Oh yes glucose Revolution is a way easier read than the obesity code. I also highly recommend fast feast repeat by gin Stephens if you haven’t read it’s😊
No one talks about this, critical for success, great tips
Thank you!
@@MomFasting These are tips that make ADF, successful and sustainable, but the most important thing for me is that I just feel better.
@@johnbushnell4883 yes! That is the most important thing and I’m so glad you realize that.👏🏼
@@MomFasting we should embrace all different kinds of fasting. Believe that is is easy to be very consistent with OMAD for long periods of time, but there is a higher ceiling with ADF, for example autophagy, improved mental performance and just feeling great. The problem is consistency, and you have given us marvelous tools to improve that consistency. Very grateful.
@@johnbushnell4883 totally agree-and flexibility is the key to consistency as well. I’m always learning and happy to share what I learn 😁
I work at TJ's so I'm sure you can imagine how challenging that is!🤪🤣
Oh my, yes, I remember that-my heart goes out to you! 😆 I’m heading there today!! I’m hoping to score some of the valentines macarons! 😉
I’m doing 4:3 and during my eating days I just eat 2-3 meals and if I like a certain snacks I’ll go for it or else it’s just my meals.
That’s awesome 👍🏻
On my eating day I eat what I want to not nothing bad I’m keto so I have a lot of recipes I can make I eat very low carbs it’s just putting in a lot of calories lo!!!!
That’s great that you have lots of good recipes. 🙌🏼😊
I'm a month into IF, still tweaking, I haven't been able to do more than 1 meal a day.
There’s nothing wrong with that! A month in is still early. Take it slow. 😊
I found a great drink to make me love acv. I forgets whose channel so don't shoot me.
A couple of tablespoons of acv, about a teaspoon of bee pollen, a couple of tablespoons of lemon juice and top up with sparkling water.
I generally break my fast with bone broth, but I drink the acv every afternoon on my eating days.
Interesting! Can you describe what the taste is like?
@@MomFasting I have to say I love lemon and don't mind the amount of acv, but the bee pollen has no taste, it just makes it a bit yellow. It has a wide range of health benefits from helping with allergies, to antioxidants, protein and valuable enzymes for the gut.
Its like a healthy fizzy drink. I have not had fizzy drinks for years because diabetes.
Ok yeah, maybe I’ll give that a try. Thanks for sharing!
@@annaboivin9209 also,speaking of fizzy drinks, have you had water kefir? It’s pretty low sugar and has probiotics, a yummy alternative to sugar!
@@alexiswaters6782 I usually get probiotics from fermented Kimchi, but I might look at this too, thanks.
Man! I wish I had tips like this when I started fasting. It would have helped. Also I just posted a video on my TH-cam channel called how I lost 15lbs in 3 weeks. Could you please check it out, and let me know what you think. Thanks again for sharing.
Yes! I saw that, and I will watch it after I’m done doing school with my kids. 🙌🏼
Okay, thanks!
I broke my fast one day this week with a donut. Bad idea! Craved sugar all day 😟.
Ugh I know that feeling! 😣