NEW MAJOR Alternate Day Fasting study is AMAZING! (Intermittent Fasting)
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- เผยแพร่เมื่อ 9 ก.ย. 2024
- A new Major Meta Analysis Study for Alternate Day fasting shows why intermittent fasting is proving to be one of the best methods for weight loss I break it down .... Enjoy!
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The Study:
www.ncbi.nlm.n...
* I'm not a nutritionist nor am I a doctor all information given has been gathered by personal experience and information that I researched and compiled over the years. Always consult a physician before starting a new diet, eating regiment, or workout plan.
Enjoy the video!
Are there any aspects of Intermittent Fasting that you would like me to touch on? If so let me know in the comments section below.
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Ive been doing 5 days fasting 2 days eating for 2 months now and i feel amazing. Started at 462lbs 7 months ago, and im currtently 350. Started with warrior diet and moved up to 5 days. 112lbs down in 7 months. My goal is 280 so i got 70lbs to go
Kudos!! I was considering a similar regimen.
Wow!
Awesome!!
God Bless you and you got this 💫
Hmmm..glad it's working for you but I got ripped eating once a day
YASSSSS!! WHERE MY TRUE ADFers AT?!?!
I just started two days on, one day off last week. I feel amazing after my fast day, so much energy
How do you feel now?
I've been doing a 44:4 fasting regimen for a month now - it's amazing ^_^ feel stronger and more energetic than I can remember feeling in _years_ and I've lost 10kg (20lbs) so far :)
I think I am going to try 44:4 now. Been on 20:4 a few months and am on maintenance eating. But want to eat a more satisfying meal which means more calories but I can counter that with art.
I meant adf
May I ask what’s your weight is before you did ADF? And did you work out?
@@cindi79 - Hi there :) I'm loving 44:4 personally, and when I reach my goal weight I'll go down to 23:1 for maintenance. I've always been a big eater and wouldn't want to have to eat smaller meals as I'd be hungry a lot. With 44:4 I can have a nice big meal with heaps of tasty, healthy food with absolutely no concern for calories or anything. I walk every day and do some Chloe Ting workouts too, but even without that I think anyone can see good results with ADF or 44:4 as long as they make sure they're getting heaps of nutrients in their eating window (my meals have more plants and salad etc than many people eat in a week! So I never feel weak or lethargic, I just make sure I chew each mouthful until it's pretty much juice so my stomach doesn't get too full) ^_^
@@katp.4817 Hi there ^_^ My weight started at 186lbs and I am 5'2. That was on Nov 3rd. So far since then i have lost a little more than 10kg, which i think is around 23-26lbs (edit but some of that is probably water weight hence why I just say 20lbs so far). My goal weight is 50kg which I think is around 105lbs :) (I am short and have very small bones so even though 50kg sounds quite low, it's a healthy weight for my size). I am walking when I get the chance, and do Chloe Ting workouts though haven't been doing as many as I should lately :D its school holidays here in NZ so with the kids home I haven't been getting as much exercise as I should! :)
I did an experiment over the last few weeks to determine how I would lose 150 pounds. I weighed 322 pounds when i started keto and i lost 7 pounds in 2 weeks with no exercise. I started exercise in the form of walking 1 hour about 4 to 5 days a week. I did this for nearly 2 weeks and I lost only 1 pound. I started adf on Dec 9 and coupled that with my 4 day walks and I lost 5 pounds the first week. I now know the formula.
Yes, glad to see you trying to improve your self. Experiment with what works best for you, ADF is a great tool. Good luck on the weight loss/fat loss journey sounds to be like you’ll lose that 150 in no time.
How much did you lose in week 2 and today being week 3?
@@BruceLeroyUK I lost just over 2 pounds in the second week with no exercise after a covid scare. A guy that was visiting my house girlfriend tested positive and I stayed inside all week.
@@rpmana3686 oh ok. Keep up the good work and stay safe.
Good job and keep going..if you can do ADF eventually push to 48 and 72 hours( with salt water). That's the sweet spot for seeing big progress. Stalling in progress is the major reason people regress. IF and OMAD drag the process and most people lose the motivation..see Cole Robinson YT channel for a crude jump start to the future you.
Fledge:
"This new study is amazing"
Fledge 15 minutes later:
A new study came out and makes the one from 15 minutes ago irrelevant
LOL SO TRUE
not true, lol every study matters all study is data and important to the pool of information, I hope my video isn't giving out the impression that new studies erase old ones. The best study for IF so far is the META Analysis done a few months back in my opinion cus it's tightly controlled and uses multiple Fasting regiments, this one is good for focusing on ADF
Thank you for your constant investigation about scientific data on intermittent fasting. I have been doing it for over a year and finally I’ve been able to keep the weight off and stay out of yo-yo dieting.
Thanks for keeping us on the forefront of IF / ADF knowledge as always
You do such a great job with your videos! I've been following you on and off for years. You never fell into that gimmicky bullshit sellout hole. I just started Alternate Day fasting after doing OMAD for 20 days. Hopefully I stick to it, and keep focused. Thanks for your videos!
OMG!! I LOVE the new look. I ordered my jump rope.
That shirt makes ya look beefy my guy!😁👍
Awesome! I appreciate your videos.
I just got my fledge fitness jump rope in the mail today! Woohoo! 😃
Thank you for the support
ADF (with a true day of fasting; not 500 cals) is hugely effective I've found. This is with or without exercise.
Normal cal restriction work exercise, I saw very slow progress. Keto I saw very slow progress.
Thanks for the video. I started with 18:6 but it wasn't working for me. So I pushed myself until I started doing ADF (41:6) and so far, so good. I have lost about 5 kgs (11lbs) since 30th November so I am happy with that. Let's keep pushing towards our goals.
Dude reminds me of Vince Diesel with hair
I'm starting mine today for 7days if i survived after day 7 i can then continued for week 2
Keep pushing through, it'll get easier & easier. 💪🏾
I want to do 3 days and if I survive day 3, I might take it all the way to 5 days
Well said!
Thanks for the info & your tireless efforts to promote IF.
I think it's time for some vlogs/day in the life vids... Don't you? 😉
In Table 3 it says all 7 studies that the people were able to live the same lifestyle or eat whatever they want.
This doens't really prove that ADF is better than calorie restricting in losing weight, but it does show that people pretty much find it easier to lose weight without changing much. Because calories were not looked at, we cannot tell which is "more efficient" vs "easier". I would also want to know the long term effects of both. What were their weights after 3 months, 6 months, 1 year. That's when it gets interesting. I know there was one 48 week study of a handful of people, but there needs to be more.
My only beef is that a lot of these studies have a low sample size. 7 low sample studies is not the same as 1 big sample study. Yeah, it shows confirmation, but it's not amazing. Those low sample sizes are even worse when the entry criteria is so vast.
а I completely disagree when they say that after a day of fasting you can you what ever you like!
I just started ADF and 16:8 on non fast days. I’m eating between my BMR and TDEE on non fast days. Thank you for the great research and info. 🙏🏻 You’ve already taught me a lot! I have two questions. Will camomile tea break my fast? Do you have any advice for me (heathy foods for non fasting day, etc.)?
I am finding it challenging to restart my fitness classes because I’m so overweight atm. Thanks!
Should u eat normally on your "feeding" days? or I can restrict my calories? In one video woman said -yes, cause it can slow your metabolism. Is it true? And also, guys, I tried ADF with "a gallon of water a day" challenge and it makes it so easy! Love my fasting days even more than feeding ones, cause I dont have to care about what I eat and my hunger (ghrelin) is low. Good luck to everyone!
Don't know if anyone answered you, but if you want to increase your metabolism: Zig Zag your calories and have at least one high calorie day each week-I aim for 3500 cals one day each week and stay in a deficit on the other days. The other aspect is to strength train. The. more muscle. you add...the higher your metabolism will be. As long as you routinely have a high feed day...your body should maintain your BMR at a higher number. If you eat only in a deficit for long stretches...your body may adjust it's BMR to a lower calorie number...and it will make it much easier to gain weight and harder to lose weight. I love ADF!
Interesting conclusion regarding insulin sensitivity.
Amazingly explained!!!!!! 🌸🌸🌸🌸🌸🙌🏻🙌🏻🙌🏻🙌🏻
Thanks for reviewing this. Definitely some hard evidence for IF.
Can you tell us exactly what regiment they followed. Like what hours and on what days they fasted etc? Please, thank you.
👀
Alternate day fast one day fast one day eat fast for 24 hours
@@AliKhan-jz7zd thank you. I thought that’s what it was but wanted to be sure
The link to the actual meta study is in the description box. ADF can be anywhere from 24-43 hrs
@@melindamercier6811 thank you 🎉
“Potentially “ just think about why the researchers used that word.
Can you suggest some nutrient dense meals based on an indian diet?
Yup. I need to do this.
Begin now. It is way easier than it sounds
Thanks for another great video. Please can u do a video on the effects that Intermittent Fasting has on the Covid virus.
Why u scared?
Hi Ronelle. I can share my experience with Covid and IF. When I tested positive in August, I had symptoms of not tasting my food, fatigue and diarrhea. I decided to go on a 48 hour fast. I only consumed electrolytes, nutritional yeast, trace minerals, and elderberry. About a day and a half later, my symptoms went completely away but I’m sure I still had the virus in me. After a day and a half, I was very hungry for food and feeling strong again. After 48 hours, I broke my fast with bone broth only and continued that for the next three days. Then I went back on my usual 20/4 IF Keto diet. After 14 days I retested negative. I understand all our bodies react different, but I believed it really helped me.
@@andrewmeneses9459 you basically starved the virus huh
@@andrewmeneses9459 that Is an amazing story. I honestly believe that fasting does have an effect. I also tested positive back in July this year. And didn't have much of an appetite. Thank you so much for sharing that with me.
@@knightraider1362 no. Just want to know he's opinion on the issue. God did not give us a spirit of fear. So no. Not afraid.
Hello,
I do alternate day fasting. Is it ok to do my workout (body weight exercises) in the evening in a fasted state when my first meal is the morning after if I want to burn fat and preserve lean mass?
Exercise on the day that you're eating.
There is another benefit.
When you don’t eat a full day, you over eat less the next day.
Nope! You can’t be possibly eat for the day you missed and the day you were suppose to eat.
@@PastleLif3 you can’t what?
@Fledge Fitness if I'm technically obese. (5'9 at 204lbs) if my cholesterol levels are beyond the danger zone.
will alternate day fasting have any benefits? :/ reason I'm still alive right now is because I eat 3 ounces of natural almonds a day. XP LOL!!!
I have trouble sleeping , I can handle hunger pains.
Drink more water .. or reduce carbs and increase fats
I have been wanting to do ADF for a year, and only done 3 in 3 months inconsistently. I am a 18:6 to 22:2 on a 95% basis.
I want to do consistent ADF as in 7 meals a week: Monday, Wednesday, and Friday, resistance training prior to amino elixir before meal. SAT AND SUN will be Social style doing 16:8 depending on family schedule, with few exception if there might be few occasions on 3 meals on few particular days.
I know 36-48 is the window where autophagy is at its highest and diminishing return after 48 hours and nothing much under 14 hours.
Second
Hi everybody I’ve been doing adf omad and i lost 17kgs in 4 months but it seems for the past week I’ve been stuck at the same weight why can I do to change this thank you
Are you overweight?
Reverse dieting on non fasting days
Wait. Are you telling me that intermittent fasting grows your hair back 🤔
lol did i say that 😂? I always sported a short haircut for years, watch all my videos my hair stubs are right their in full view hair line and all lol...However during the pandemic back in February barber shops were closed so my hair started to grow without being able to be cut, I decided I liked the look and told my barber to keep it growing and just shape up the sides. Hope that answers the secret to my hair growth😂...No special voodoo magic, also nothing to do with fasting, just barbershops being closed
@@FledgeFitness 😅😅😅
If you read the studies, you will lose LBM. Whilst fasting seems to have some benefits in animal models and meta analysis of humans, more research is needed and a 16/8 will keep more LBM if you train in the 8 hour window. If total weight loss is your goal, then fair enough, but LBM and the more you have of it has been shown to be an excellent marker for longevity and heath when ageing.
This post of course, has an agenda. Balance please. How many of the studies equated total weekly calories???? This is energy balance, after all. You can cheat the laws of thermodynamics.
Boom
Beard game is strong!
I try to fast daily (16:8), but if ADF is a better solution for fat loss, I would rather try that method. What would the suggested ADF regime be?
@@mr4069 in other words, they weren't even fasting during fasting days? If they were eating 25% their daily calories.
I'm doing 44:4 and loving it, however that may be too extreme for many people who are just starting. If you'd like a less extreme regime, I'd suggest a full fast day (I don't really agree with eating under 500calories or whatever on a 'fast' day as that's not really a fast!!) - then on your eating day, have 3 meals spread out over the day if you want, with lots of nutrients in every meal. If you need some suggestions for nutrient-dense meal options just let me know and I'll post what I eat in my 4hour eating window :) (edit: oh also while you're getting used to it, for the first week or so, one meal on your 'fast' day will help you acclimatise, just make sure it's super nutrient dense, like a salad with some steak or something, but not empty calories like cake, soda, candy etc). :)
@@mr4069 That is basically caloric restriction, not 'fasting'.
Is ADF better than daily IF?
It isn’t better to just a more extreme way to daily IF. I recommend you try it out and see for yourself.
You will lose more fat, rapidly, but it takes a lot of will power to do it.
@@shapeloomis9975 its all in the mind.. remember when you started and thought IF was impossible..you just have to push the boundaries..once you get to 48 or 72 doing 36 hours becomes easy.
How do you reach your calorie goal on the warrior diet or OMAD? Even if I ate nothing but junk food I still can't get to 1800 calories in 4 hours, I'm just too full.
Are you sure your calorie calculation is correct ?? 1800 calories is not that much food if you are eating highly nutritious, calorie dense foods.
@@Bruce.Wallace I don't use a calorie counter. Do you have any suggestions for nutritious, calorie dense foods?
@@dmcontino - some nutritious calorie dense foods are: Quinoa, grape -nuts cereal, Greek yogurt, peanut butter, oils (olive), nuts (Pecans), Salomon, avocado. If you eat beef, ground beef. If you eat steaks, sirloin. Breads (wheat) Ezekiel bread is better than all in my humble opinion.
Fatty foods. Ribeye steaks, fatty fish like salmon, avocados, olive/avocado/coconut oils, nuts and seeds. Cheese. You should have no problems meeting your requirements, Hell, a lb of ground beef will give you over 1000 calories
First?
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Hope you find someone
Thank you for this explanation!😊