5:2 vs. 4:3|WHICH IS RIGHT FOR YOU??| ALTERNATE DAY FASTING TIPS
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- เผยแพร่เมื่อ 1 มิ.ย. 2022
- Hello! Today I’m talking about 4:3 and 5:2 and how I use both in my fasting lifestyle!
Mentioned in this video:
My video on 4:3 vs True ADF: • ALTERNATE DAY FASTING ...
The Fast Diet by Michael Mosley(although I recommend Fast Feast Repeat by Gin Stephens much more): amzn.to/3MBcTMZ
Fast, Eat, and Live longer documentary: • Eat, Fast & Live Longe...
Favorite fasting books (Amazon affiliate links):
Absolute Favorite! 👉🏻Fast. Feast. Repeat. by Gin Stephens: amzn.to/2M5ZMsR
Delay Don’t Deny by Gin Stephens: amzn.to/34KM6d8
The Obesity Code by Jason Fung: amzn.to/3nQt4cV
Make Fasting a Habit-Atomic habits by James Clear: amzn.to/3qUH6vg
My Instagram: / momfasting
Life fasting app: lifeapps.io/apps/life-fasting...
#momfasting#alternatedayfasting#intermittentfasting
*I’m not a medical professional, these are just my opinions and experiences.
* this is a positive community, any mean-spirited or crude comments will be deleted.
*may contain affiliate links
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My wife and I have been doing 4:3 myself 700 Cal she does 500 working great😊
I started last week with a 5:2 week only because I didn’t commit to myself until Wednesday.
I’ve been doing IF almost a year and I’ve been stuck for months. ADF is my solution and I believe I will get the most benefit from 4:3 with my days being MWF. I’m at my daughter’s house every MWF evening because those are her nights to close at her restaurant. This way my husband won’t be asking why I’m not eating.
So, today is the official first day of my first 4:3 week. When I had my down days last week I did modified down days and that didn’t work that great. Today is a full fast and I feel great. I’ve felt hungry a few times but it passes.
I’m really banking on this to break my plateau.
Possibilities are endless, on one of your eat days, consider OMAD with a two hour window. Flopping between ADF and OMAD is a Journey that can provide flexibility and customize your fast. Too add further variation, consider a fiber eat day ( just salad ) 8 hr
Totally! You can do so many things. 😊
@@MomFasting It’s a journey of learning and experimentation with no downside. Thank you for being your amazing self, fasting since 2019 , and your Journey is inspiring to us all
@@johnbushnell4883 thanks for always being so positive!!
I just fast depending on my lifestyle and plans. I always fast at least 24 hours but I avoid rigid structures. If I have 3 days of eating I might fast for 3 days then get back to adf. Sometimes I'll break 36 hour fast with an evening meal, sleep and eat breakfast the next morning, then fast until the next morning. I have no rigid structure apart from ensuring I fast as much as I feast, give or take a few days. It has cured my binging, and reversed all of my digestive issues whilst allowing me to eat what I like and relax about my relationship with food. For me the hardest part of any fast is the 24 hour mark when my body is burning stored liver glycogen AFAIK.. so for me it makes sense to sleep through this part if possible. I have learned to listen to my body through fasting and it's magical. But I would always advise against rigid plans like 5:2 4:3 or any other 'routine'. Instead I would advocate an approximate 50:50 fast/feast weekly or monthly plan without calorie counting but eating mainly whole foods and 2 or 3 meals on feast days. Find what works for you and don't be too strict about it. Let life come first. The beauty of fasting as that when you mess up over a few days, a 3 or even 5 day fast following will more than heal any damage and is surprisingly easy to do.
Great information! I love how the alternate day fasting is so adaptable to day to day changes.
Yes for sure!
Thank you sooo much for this video. It has GREATLY helped me with understanding the options
I’m so glad!! Thanks for stopping by 😄
Excellent video thank you. I started the 5:2 before going 4:3 and like u always revert bck when schedule needs. Thank you for sharing have good week
Awesome Kevin, thanks for sharing. You have a great week too!
Hey Lexi, another great video sharing your wisdom and illustrating how you can change things up. Half term break for a week here in the UK plus 4 days long weekend because of jubilee means all routine is out the window this past week for me. Probably explains why it’s taking me so long to recover from this cold that’s lasted almost 2 weeks now. 😓. Hope you’re doing well Lexi!
Wow! I was just talking about that this morning! We are at Yellowstone with our friend from the UK and he was talking about the double bank holiday weekend. That’s such a cool thing to celebrate, I hope it’s super fun for you! I will have a couple weeks to “ recover” from after this and next week. It’s all good, we will get there. 👍🏻🙌🏼
Really excellent video. Thank you!
Thank you! 😃
You always provide great information. Thank you for comparing these two ways of fasting. On the other hand I love your hair color, what is the color of your highlights?
Thank you!! Funny, I actually dye my hair myself and I alternate between 2 colors from Madison reed.. I think it was Sicily blonde and bologna blonde? And then I do light brown underneath, like the bottom half of third. I actually don’t do real highlights but sometimes in the summer I will use the spray that lightens your hair in the sun. I’m actually pretty low maintenance in general but I started getting gray hair in my early 20s and I wasn’t ready to give in to that. 😅
Either one is good imho especially 5:2 for maintenance. Although I don't prefer them I like to follow my hunger which tends to lead me to more true ADF weeks than 4:3 weeks. I have done 5:2, but I tend to reserve it for when my weight dips down and I need to bring it back up.
That sounds like a good plan, you’ve definitely figured yourself out.😊
@@MomFasting Thanks, It took time.
Hi I would like to say thank you for your interest talk this morning I’ve just been diagnosed with bladder cancer and I’ve taken it very well actually I’m now going to do fasting and I’m going to take the tips from you so I would like to say thank you very very much I have subscribed so I’m going to give it a month and I will be doing four three and I will let you know how I get on and apparently you’ve gotta stop feeding the cancer here I go thank you Jeanntte New Zealand
Jeannette, thank you for your comment and I am praying that all goes well with your health journey and that you will find your way to being whole again! 🙏🏻🙏🏻🙏🏻
I’m doing 4:3 when I fast on those days I full fast don’t eat anything then my feasting days Tuesday Thursday Saturday Sunday I don’t have a window on those days I just eat two times a day on feasting days and dropping weight like crazy of I exercise longer on my fasting days because I have so much energy that works for me
That’s great!
Would you be willing to do any "what I eat on a feast day" videos? I have been IFing for a while and tried ADF but found myself eating a TON of food during feasting days. I'd like to see portion sizes and whatnot, thanks 😊
Hello! I honestly steer away from those, just because eating is such a polarized issue, and also because what works for me won’t work for everyone else. I recommend watching my last video on the glucose revolution book, maybe how you order things and adding some of those hacks will help. Either reading the book or following her on Instagram (glucose goddess) will help you I think! Prioritize fat and protein when you break your fast also; that makes a big difference for me in how the rest of my day goes.
@@MomFasting thanks. I completely understand. I just understand we are to up our caloric intake on feasting days, but sometimes it feels like I may be over doing it. I'll look into it.
@@k8jones121 I don’t count calories, but I think it’s true that it’s really hard to eat too much when you’re only eating every other day. Also, it takes time to adjust to it, I think when you first try ADF there’s a mental pressure to eat enough to go into the next fast, and that gets better over time.
I’ve been loving your channel! Question- what do you do after ovulation/before period (luteal phase)? I have been doing ADF for two weeks, and I know my period will be here in about 10 days or so. I usually get bad cravings during that time and I am anticipating a struggle with not eating for a full day…Im thinking of switching to OMAD during that phase so I can at least have a big filling meal each day?
Dr. Mindy Pelz recommends not fasting longer that 15 hours or so during the progesterone building phase, but I feel like I’m getting into the groove of ADF and don’t want to go to IF. Any tips? :)
Hello Jenna, sorry it’s taken me a while to reply. I haven’t done ADF since my son’s passing in April, which is also why I’ve been MIA on here. But back when I did ADF regularly, I honestly pretty much did it all month. I always gave myself the option to do whatever I needed to do, but that was what I generally chose to do, because that’s what made me feel best. It’s going to depend on lots of factors and basically it comes down to you. Another viewpoint on this would come from the fasting method ladies. I would check out their podcast if you’d like a different perspective than dr Mindy. I wish you all the best and hope you can find what works best for you. 🩵
@@MomFasting Thank you for taking the time to respond. I am terribly sorry for the loss of your son 💔 my deepest sympathies. Praying for peace and comfort for you and your family. 🙏🏻
check out Dr Mindy pelz on youtube regarding your fasting cycling. It does make sense to fast according to your menstrual cycle instead of doing the same routine all month long. I found out about this last month and I only started to fast according to my cycle but I did see a big difference in how my period days were. She also has a book about it "Fast like a girl"
Def gonna try 5:2 cause i cant really do true ADF. I fast on two days. I am thinking monday and friday.
That’s a great plan!!
Hii Lexi,do you count calories? I do not but sometimes i‘m confused about if I should or not:( ❤
Hello! I don’t, and I don’t recommend it, I think it leads to unhealthy relationships with food. I think it’s better to listen to you satiety cues and choose foods that make you feel your best. 😊
Can you please talk about do you endure trough the evening hours that’s where I struggle the most.
What time do you typically start fasting? I think that makes a difference. I stop eating at about 5pm, and so when I hit 24 hrs I feel so much better, usually hrs 20-24 are the hardest when I imagine I’m switching to fat burning. After that I’m good to go. But going for a walk helps, and also going to bed early if you can!
I do 4/3 and Id rather do an OMAD if life happens to make sure I keep my schedule regulated
That’s great!
Hello I have been doing ADF. And I just want to make sure of your content. Is this a IF schedule because I was under the impression that ADF is constant non eating up to 46 hours.i am just trying to understand because o am always looking for ADF content to add to my regimen especially if I can add some eat time lol
Hi! Yep, ADF typically is eating every other day…how many hours varies but usually it’s a 6-12 hr eating window, so you’re looking at 36-42 hrs fasting. Some people go longer, but I tend to be right around 40 hours. Fasting is totally customizable, so you can do it whichever way works best for you. 😊
Also, I highly recommend the book Fast, Feast , Repeat by Gin Stephens.🙌🏼
Also how many meals do you do on eating days.
I don’t worry about number of meals, but I’d say typically 2, sometimes 3, with a snack or two. Usually my snacks are yogurt/ carrots/cucumbers. I’m just trying to get protein/nutrients and to feel satisfied
Did you ever fast while pregnant? Is it safe?
Hello, no you really shouldn’t force fasting while pregnant, that is a time when the body is in growth mode for a good reason. I think minimizing unhealthy snacking is the best thing to do in pregnancy-focusing on nutrient dense food and eating mindfully. Focus on feeling your best and growing that precious baby. 🩵🩵🩵
How long are your fasts. 36. 40..42?
Hi Mary! Typically 39-41, Simply because I feel better when I stop eating around 5, and usually I’m busy till about 9 on my eating days,😊