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Alternate Day Fasting (ADF) vs One Meal a Day (OMAD) | What YOU Should Know
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- เผยแพร่เมื่อ 8 ส.ค. 2024
- Alternate Day Fasting (ADF) and One Meal a Day (OMAD)... They may be a-little EXTREME, But they are also Super POWERFUL.....kinda like my...never-mind 🙄
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ALL THINGS FASTING - • FASTING | You May Want...
The Research (ADF) : www.cell.com/cell-metabolism/...
The Research (OMAD) : www.ncbi.nlm.nih.gov/pmc/arti...
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ALL THINGS FASTING - • FASTING | You May Want...
ADF 6-Week RESULTS - • Alternate Day Fasting ...
Longevity Eating - • LONGEVITY Eating | The...
Fasting Plateau - • When Intermittent Fast...
Inflammation & Aging - • InflammAGING | How Chr...
ADF and Your Liver - • NEW Alternate Day Inte...
Intermittent Fasting Guide - • Before YOU Start Inter...
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Disclaimer
I do not own any of the video clips used in this video. The legal rights belong to the legal copyright holders of said content. I have used them under the 'fair use' policy and have done so for entertainment and educational purposes only.
P.S. This is not professional medical advice and should not be taken as such. The creator of this video is not held accountable for your health. Consult your doctor first.
Fasting Wonderland - th-cam.com/video/16KLp-AT5M4/w-d-xo.html
Are you doing one of them
Anyone notice when they're Fasting they aren't even hungry anymore but when you eat you feel hungrier than ever
Yes, definitely lose the hunger sensation as I get further and further into a fast... The Internal metabolic switch from burning glucose to fat had been flipped and ketosis is in full gear ;)
Feeling hungey
This is so me. Once I get past the 12 hours, I’m good. However, as soon as I eat, I’m hungry an hour later 😡
Exactly 💯 💯 That's cuz the stomach is so ungrateful 😒 🤦🏽♀️
Idk, I've been ADF for a month and I'm still super hungry when dating, plus I can't sleep on fast days.
Comparison starts at 12:02
the hero we didn’t know we needed
@@dm6rr you can start from beginning a couple of time .
@@dm6rr thaaaanks
Thank you
Thank you lol
i love it when youtubers actually know what they're talking about
🙌🤓🤙
Giving you a like just for that beginning . I really felt that . 2nd week of ADF and yesterday I couldn’t do it 😫 so I did OMAD
ahahahh Appreciate that! ADF is definitely a little extreme, i've been doing OMAD for years now and have had a good experience 😁 I have ALOT of Vids on it throughout the channel! Have a Day 🤘
I have been doing OMAD for a least 7 months or more so far and have done fasting two to three days sporadically; getting into autophagy phase. Alternative fasting has implemented into my OMAD routine last week, which I have starting to see weight loss physically, of course gradually and went back to OMAD again this week for a break. But interestingly is that my body isn't that hungry. Will Get back to ADF+OMAD next week. Great information tho 👍!
hey Lala! Very cool how you're using the two protocols! Glad the information was helpful. I go a-little more in-depth into how I transitioned off ADF to OMAD in this video: th-cam.com/video/LVF5WDNpHts/w-d-xo.html
Have a great week!
Great information glad I came across your channel 🙏👍
Hey Vincent! Glad it Hit the Spot!😁🤙 Have a Great one!
Thanks. Helpful, a fan now :)
🙌😁🙌 Glad it was useful!!!!!!
Great info on the pros and cons of all the styles of restrictive eating. You are a hard-core scientist man and have such willpower its impressive. None of these protocols are easy to follow.And you did surprise me with the mother-in-law good joke👍🏻💪🏼❤️
Thanks Patricia🤓 I figured that may be something that someone with. a Mother-in-Law might say🤣Hope all is well! Have a great weekend!
Great vid dude Ty
thx brotha! Hope you got some good info outta it🤙
I’m starting to realize I prefer OMAD to ADF. I’ve been experimenting with different patterns and I think OMAD is for me. Thanks for this video!
Glad you Enjoyed! Yes, i've found OMAD as more sustainable and enjoyable as well 😁
Great information!!!
Glad it was helpful!😁🤙
Bro I was doing keto omad adf intermittent fasting all at once.. and I was melting. While getting gains I'd eat around 2k calories of high fat low carb foods while being full and enjoying myself
haha Nice! Got that Protocol LOCKED IT ⏰🤟
I’m excited for this video. Haven’t watched it yet but I’ve been doing a flip flip back and forth thing with omad and ADF. I wish I could make up my mind
Hope You enjoyed it! If you're new to fasting (IF/TRF) starting with a protocol like 14:10 or 16:8 is typically the better approach 😁
Hi. Have you tried doing them both. I'm just on my first week doing alternating fasting and I eat one meal on one day ( carnivore meal ) and I'm doing well. Easier than I thought.
I'm a male and have about 40lbs to lose, (I lose weight on Keto but would be nice to take a break from it and just do ADF or OMAD).. based on your experience due you recommend ADF to lose and keep it off?
Great video
🙌😁🤙 Hope it helped!
Totally was miserable always hungry on one meal a day. I am doing one meal every other day for weight loss and feel amazing
Awesome! Glad you found the right protocol 😁
How much have you lost so far, if you don't mind me asking?
@@michellerutter7966 5 weeks 30 pounds. I did a 3 day refeed... couldn't eat much because my tummy shrunk. I have 20 more to go
The other days are reg feeding or adf? Thanks 👍🏻
@@amycostello8259 I go for the entire month on rolling 48s..... so one substantial and balanced meal in a 2 hour window. I end up around 1000 calories per meal. Electrolytes are really important. I will do a 72 hour fast once a week now also because I'm close to my goal weight and it's coming off slower. At the end of the month I do a 3 day refeed. Checkout "prolonged fasting" and "rolling 48s" on you tube. There is a lot to know about how to do this over the long term before jumping into it :)
ADF has always seem to work better for me. Especially being married. Uncertain scheduling, invites with food outside your feeding window, etc. when I was single OMAD was perfect but once married it became a nightmare. I feel like with ADF I can be more flexible with the days I eat, and throw in OMAD when I feel like it on eating days when I don’t have much going on. My blood pressure has improved like night and day. Feel less urges to drink too cause most nights I’d get bored and want to have drinks. Both are powerful forms of fasting. If I were to do OMAD I’d probably do 20:4 or 18:6 felt more comfortable for me.
Hey, How many lbs did you lose doing ADF? I am transitioning from keto diet to incorporating carbs while doing ADF
Hey Emilie! Although weight-loss wasn't my main goal I saw about a 10lbs decrease. Also, for your transition, this video on Carbs & Keto may be useful: th-cam.com/video/PDtAu505Dxc/w-d-xo.html
Have a Great day! ;)
Do you need to reverse most of your insulin resistance and lose weight before the benefit of Intermittent Fasting makes your set point lower? I've actually tried IF and low carb for like 3 1/2 months when I was almost obese and I didn't lose a single pound.
Hey Joe, please clarify what you mean by "Set Point"?
Why would you fast in the kitchen 😂? That's torture (the intro)
A Bold (and poorly thought out) Strategy😳🤦♂️🤣
So if Autophagy and healing is the main goal, Adf is the way to go?
Nice 👍 thank you🌹
Thx for Watching 😁🤙
I am the only person I know that's doing ADF with carnivore OMAD. I love it. Great results.
Good info, thanks for sharing. Based on what I've seen, any type of fasting will be beneficial for weight loss but the changes on the scale will show more when you have more to lose. It's not just that your body is looking for homeostasis when you start to get close to a target weight (so the changes in weight loss slow down), it's also that when you first start, the body is trying to get rid of all the extra stress (unnecessary weight), especially when you are way above that target weight. So folks that have a lot to lose tend to see bigger benefits from OMAD and ADF at first, which then slow down when they start to get close to their target weight...and then that last 10 to 15 pounds becomes a challenge regardless of which calorie restricting method they use.
The Fasting Plateau 😁👉 th-cam.com/video/E4Sj6LtV50k/w-d-xo.html
ADF works so much better for me. I feel fat and bloated if o eat every day. Now that I’m in the gym 5-6 days a week I mix up the fasting window from the OCCASIONAL 22:2 to 47:1 sometimes longer like 50+.
I have gone for 16:8 to OMAD and I am losing weight after being stagnant on the 16:8, so OMAD is definitely working for me. Has anybody gone from OMAD to ADF? Jus want to know if it is beneficial if I reach plateau with OMAD
Thank you for your VDO. This is what I am searching for currently.
Awesome! I have alot more ADF & OMAD videos in this playlist 😃
th-cam.com/play/PLjik_dZXdlnb2qXHnBWBoGLdbKuzX9ZvX.html
Loved this video. Started with OMAD and did lose a few pounds. Did OMAD for two months and all went okay. Good sleep, energetic and happy mood. Later on started ADF. First week it went well. Second week I developed heartburn and it was terrible. Signs of asthma too . So switched back to OMAD. Can you suggest anything for acid reflux? I would love to experiment the goodness of ADF too. 😊
Hey Reshmi, appreciate the love on the video😁🤙Glad you've experienced some success with OMAD! As for the AR with ADF, there could be. a number of factors at play (food type, meal size, carbonated beverages, etc...) i haven't run into that or asthma-like symptoms during my ADF stint, so i can't speak to any specific solutions that worked for me. I will say, you should. always listen to your body (which you did!) and stop a protocol if it presents issues like that.
Hope this was some-what helpful!😁
Lift'N'Balance Thank you 😊
drink some baking soda with water that wil help with stomach acidity
Vella gunam undayo ???
@@kannanmanoj8769 undayi. 12 kilo kuranju
So, did I get this right, ADF is eating ONE meal every other day or so? 'Cause I have been watching different videos about ADF and most of them were talking about eating at least 2 meals a day or having a 12 hour eating window. Did i get confused somewhere?
No you have it correct. ADF is technically a 36ish hr fast (let's say you stop at 8pm Monday- you eat on waking on Wednesday) and then you should eat as normal within your calories - - that's usually 2-3 meals a day... Then repeat. BUT the issue with both OMAD and ADF, is if a person doesn't restrict their intake during meals, they may end up eating the same amount of food... The hunger can cause some people to binge or overeat and honestly, this could happen with any fasting method... So imo, combing ADF with an OMAD principle of eating only 1 meal on eat fays and keeping it caloric and nutrient dense could essentially be better for the body in weight loss.. maybe throw in snack or two... And then, you end up actually fasting for much longer
Not sure if this even made sense 💁♀️
Omad is just effective when u are starting. But once your body adjust and your metabolism slow you will maintain ur weight or gained.
Our Body is a master adaptor! Gotta keep it guessing ;)
Really !?
Am here bec I want to know about ADF. I’m in IF for long time, my longest fasted time was 50hrs’ my normal IF is 20/4. I want to try ADF😊
20/4 is AWESOME!!!!! I have plenty of other videos on the channel around ADF that can get you up tp speed ;) Remember, Slow and Steady Wins the Race! We're all playing the LONG game!
Wow! I'm amazed! Thanks man, I'm glad I got your video, you're amazing!
I followed omad lifestyle for near to three months strictly, however, I started noticing severe hairfall, dull skin and I thought it's because of less nutrients in the body. I had to quit. In the first month my skin was clear and glowing however slowly in the second month it became dull
Hey Payal! Glad you find the video helpful! And truly appreciate the kind words! That's a really interesting experience..... What type of food were you eating?
@@LiftNBalance normal food, I'm indian so chapati sabji, white rice, two or three almonds a walnut and few currants. Before this meal, a fruit, banana or watermelon
@@payallalwani6183 interesting...definitely seems like a good balance.... Hopefully your back to glowing my friend! Do you have any topics of interest you want me to cover in future videos?
@@LiftNBalance I just saw one video on your channel 😊 I'll go through other videos of yours and then be able to comment or suggest other topics
Would you like to share a piece of your advice for my diet : fasting plan?
I'm dealing with severe lower back pain (slipped disc) which I am trying to heal with fasting once a week and so on. I cannot do much exercise bcause of the constant pain so managing weight only through fast and diet 😊
Hint. Fast forward to 1:35.
Hi I hope u see this but is it healthy for a 15 year old to go alternative day fasting?
And if it’s not do u have any diet suggestions?
hi Maizah, I would not recommend an extreme protocol like ADF for a teenager. Please consult your primary doctor before moving forward with any fasting protocol for a teenager/ young adult. 😀
I would focus on eating more "Real Whole Foods" and Less Highly Processed Foods ;)
I wonder how well your body would adapt to a monday, Wednesday, Friday omad, and then Tues, Thurs, Sat and Sun fasting. Have you tried that?
It would be interesting....I've only done the opposite...... The question in my eyes would be.....What's more effective, that or a weekly 2-3 day Fast (~72 hours)
@@LiftNBalance For example Monday-Thursday OMAD, Friday-Sunday (incl) fast?
@@kailani37 yes, something like that!
I’m trying that this week because I weight train Monday, Wednesday, and Friday.
@@bravelizard494 nice! Comment back on how it goes... Interested to know!
For half an year I've been doing a bit of a mix - monday, wednesday and friday are my workout days, and thats where I do 2mad, while on my resting days of tuesday and thursday I do omad, and the weekend is a regular 3-meal 16:8 to try to keep metabolism up. This has so far worked amazing for weight loss, but I feel like its holding back muscle growth, so Im thinking of trying ADF. Would it be good if I incorporate it like this: 3-meal 16:8 on the 3 workout days monday, wednesday and friday for more nutrition during muscle recovery, no food at all on the resting days for weight loss, and reduce the weekends to 2mad maybe? I'm not sure I'm calculating things correctly here, so some advice would be nice
First off, I like that protocol you're currently on! Very Creative and well thought out! I will say, in my opinion, ADF is a tough protocol to follow with a goal of optimizing muscle growth...BUT if I were to formulate a strategy, I would probably do something similar to what you outlined.... Make sure you prioritize sleep!
If you gIve it a test run an let me know the results😁🤙
Are you able to at least maintain muscle while alternating day fasting?
Hey Fernando! I have a Full Video on the Topic for Ya 💪😁💪
th-cam.com/video/Xw6nzgbNL-4/w-d-xo.html
@@LiftNBalance thank you
Should I do omad or adf?
it depends on what your goals are 😁...If You New to Fasting, this video outlines a strategy to get started in a safe and sustainable way....
th-cam.com/video/ltD6wPtID88/w-d-xo.html
The autophagy tips were great, specifically 5:2 omad. Thanks!
You Know it! A little Autopaghy each week does wonders ;)
Good to see you still at it ! 💪
You Know it dude! You Still Fasting Along?
Lift'N'Balance Yes but I went through a struggle.
Posting a video tomorrow but I am doing good!
Lift'N'Balance nvm posted today!
th-cam.com/video/8HfeI6IsJbY/w-d-xo.html
I worked up to it for a couple of weeks. I find it easy to do OMAD now. It is harder when I’m traveling and with family. I’m single so its easier for me.
routine and consistency makes ALL the difference 😁🤘
im feeling like ive hit a plateau after losing 50 pounds. I started with OMAD and lost the first 20, then switched to ADF to lose the next 30. I slacked off for about 6 weeks and was eating Omad put also a lot of processed junk and gained 8 back. So now im back at ADF for the last 2.5 weeks and am struggling to lose it. im thinking about doing a 3-4 day fast to kinda kickstart some weight loss... what do you think??
First off that's some awesome progress! The Plateau is a common occurrence for really any intervention we throw at our body. We(humans) are, "Master Adapters"... As we lose weight, and if all else stays the same (energy intake, exercise, sleep, etc...) our bodies typically need less energy to complete the same tasks. Remember, when we introduce a health protocol, there is sooo much more "Goodness" happening at the biological level that is in no-way reflected by the numbers on the scale. Daily weigh-in can many times be counterproductive leading to an un-necessary increase in stress.
I cover some tips on overcoming fasting plateaus here: th-cam.com/video/E4Sj6LtV50k/w-d-xo.html
Exercise, sleep, the "What" & and "When" you eat could all be potential "Health levers" that can be tweaked....
Hope that helped😁 Keep up the awesome work!
Lift'N'Balance thank you so much for the response! I’ll take all of that into consideration. You’re the best!
@@inanutshell8159 🙌😁🤙
Add some exercise on your fasting day during ADF and you will lose LOTS of weight. Go for a 3 mile walk/jog. And do some yard work
Do you not have a pillow case?
hi, can we exercise everyday during the ADF journey?
Hi! I typically did light exercise on my fast days and more intense on feeding days ;) And of course adjust to your fitness level!
Can I get full benefits of autophagy while doing adf and including teas & coffee ?
Hey Sandra, the "Full Benefits" part makes it a loaded question, as there is much more research needed in humans. That being said, as long as the coffee/tea has no calorie-containing additives, autophagy should not be impacted 😁...it may even be enhanced
@@LiftNBalance thank you so much for your reply ,you're so kind☺️
Only way your weight would go up is if you were eating too many carbs... Period.
LMAO this intro
😏🤙
6:22 your wish is granted
🤣🤷♂️
Ha! Good one!
First day and I am so hungry after 25 hours. Not sure ADF is worth it.
Two diets at once? How are you getting tired of your life?
I like your acting
Thanks!😁Still waiting for Hollywood to think so🤣
I’m doing OMAD while doing ADF
When you ate hungry and you don't eat, then your body will take what it needs from your fat stores ( your fat ). That's what you want to lose fat.
One method too is to never eat another meal on the days you eat out. If your going out with friends that’s it for the day.
It depends on your metabolism. If you eat a lot of carbs in the eating day, you could gain or not lose weight.
What do you think of 2 meals a day?
Totally Solid Strategy when done right🤙
OMAD doesn’t allow for long enough fasting periods to get the full benefits of the fast. It’s just a half-@ssed regimen for those who can’t hack ADF, imo.
You definitely do not get the same metabolic benefits of a full 36-48 hour(or beyond) fast....But that being said, it can be a powerful protocol for for many other physical and mental reasons. Also, i've found it to be a good transition off of an ADF cycle (which can be tricky).😁🤙
Lift'N'Balance Thanks for the thoughtful reply. I agree that it’s important to “keep your body guessing”, since it’s so adaptive to routine. I’m changing things up from ADF by going on a 7 day fast. I will force my body to burn off more of my annoying visceral fat, dang it!
@@sonofliberty78 You Know it! Enjoy that Autophagy time!
Lift'N'Balance Oh, I will. I think autophagy is crucial for longer and higher quality of life. I used to see “floaters” cross my vision entirely too often. They’ve already disappeared from the ADF I’ve done so far, and longer fasts will rid my body of a lot of other unhealthy cells. 👍🏻
@@sonofliberty78 It's such an awesome in-house feature that we have! And thats a cool observation on the "floaters" ...I gotta keep an eye on that myself 😏
OMG blah blah balhhhhhhhhhh get to the point!! Incomprehensible.
Did not have enough patience to listen to the end, too many words
YOU. 👏 HAVE. 👏 TO. 👏 ADJUST. 👏 CALORIES. 👏 WHEN. 👏 YOU. 👏 LOSE. 👏 WEIGHT. 👏 LOOK. 👏 AT. 👏 THE. 👏 TDEE. 👏 CALCULATOR. 👏
ADF works so much better for me. I feel fat and bloated if o eat every day. Now that I’m in the gym 5-6 days a week I mix up the fasting window from the OCCASIONAL 22:2 to 47:1 sometimes longer like 50+.