Interestingly, if you assume my TDEE is 2000 cal and I fasted 20 of those 40 days, I would lose 11.4 lbs. soda was my greatest addiction, when i began just keto i switched to coke zero (now imo it actually tastes better than normal coke, except for mexican coke) then to sparkling fruit flavored water. I held that weight for about 1 year or so. and started relaxing the calorie counting and going to the gym. Congrats on the change Im on week 9 I think and I am SO happy. Because I live in an area with a lot of nice goys. I hate tracking food that is part of why I like this approach. In the 4-week trial, the results were similar. Stop. I started ADF in September, F165lbs. "Skipping meals, restricting calories and not giving your body the right kind of nourishment will end up damaging the body," says Mumbai-based nutritionist Tehzeeb Lalani in an email. But to reap the benefits, you can’t have that quote-unquote breakfast. Press J to jump to the feed. Hopefully I'll get results as good as this! The ADF group was carefully monitored by glucose testing to ensure they weren’t eating at all on fasting days. Great progress, I know what you mean about it being liberating not eating at work, it's just so easy to not prepare or think about lunch! So for ADF, I didn't consume any calories during the 24-hour fasting window, which was from 6 p.m until 6 p.m. the following day. My biggest problem is that if I plan my meals to eat at night at home, I tend to eat too much. Eat., multiple day fasts, etc.). I think the lack of progress may be attributed to the increase in carb consumption (I'm now eating starchy vegetables and some rice at some of my meals) and possibly a bit of overindulgence when ending my fasts. That honestly should work best for me at least on paper. New comments cannot be posted and votes cannot be cast. I feel really good. The reason that intermittent fasting results in the reduction of the risk of type 2 diabetes is that it helps to reduce overall insulin resistance. If you add on the water weight lost right at the beginning, I would say that is pretty dead on. Im F and my stats are super different but I also lost about 5 lbs the first week, after week 3 I was losing 1 or 2 lbs per week but it was also a loss which was SO encouraging. I found myself eating more crappy food and eating too much on feast days. Researchers at the University of Illinois at Chicago put a group of obese volunteers on either a 25-percent-fat diet or a 45-percent-fat diet. I am actually very happy about this given my eating (and drinking habits) over the last week have been excessive. As the name implies, you starve yourself by fasting one day and then you feast the next, and then repeat that pattern again and again. I am not sure actually. In the beginning I would go to the gym on 3 non-consecutive days, always on feast days. By reducing overall insulin resistance, it is able to also reduce overall blood sugar levels. For those who are already doing shorter fasts (8 to 16 hours) but not seeing results, a whole-day fast could be the next big leap. After doing a ketogenic diet for a while, I got interested in fasting and intermittent fasting as a means of caloric restriction as well as other health benefits. 2. Great job! In retrospect, I should have cut them out sooner, but maybe I also would have hit a wall if I went cold turky on my faves. You mean that I eat? Fasting means no calories (which also means no food) during that fasting … I've lost about 3-4 lbs over the 2 months while gaining some strength and while it's not the result I was hoping for it's been pretty easy to implement. One calendar day. Gans likens ADF (or any fasting diet, really) to "trying to run a car without gasoline." The most striking finding of the entire study is that, of the 30 individuals that started ADF, more than 6-months later, there were zero dropouts. Results. Fasting the complete waking time of the day - sleep - then eat the complete waking time of the next day - sleep, etc. After returning, I went back on the ADF schedule for 30 days. Evenings getting my daughter to bed were always tough. Lost 40lbs on keto to get to an acceptable weight for my height and build. I experienced more DOMS than when I was eating every day. How long were your feeding windows? I got down to 155 through ADF and stopped losing so took a break to focus on building muscle and am now at 166. But, I did not like stay up until midnight to eat or eat right before midnight or anything. Press question mark to learn the rest of the keyboard shortcuts, M/47/6'1" SW 308 CW 204 GW 154 DAY 123 of 189. It's called alternate-day fasting (ADF). Period. I know it’s important to not under-eat but not sure what the alternative is if I’m full. If you are trying to build muscle and add weight to the bar using a SL 5x5 program and lose weight at the same time, you are going to become frustrated at some point, IME. I started on Aug. 8 and after 10 days I had to leave town to deal with a family emergency, and for 10 days, fasting was not really an option. Prior to and when starting this protocol, I was lifting weights (full body, compound) and doing 15 minutes of HIIT 2-3 times per week. Whatever form of water fasting you practice, from IF to extended fasting and everything in between, and whether you're fasting for health, weight loss, self-discipline, longevity, or any of the other myriad benefits of fasting, you've come to the right place—a community of like-minded individuals sharing our knowledge and experiences. I should probably start tracking my weight and fasting schedule like you have done to keep me a little more honest and provide some motivation. First, it was not 40 days straight. The reason the results were similar between the ADF group and the calorie-counting groups has to do with your metabolism, says Dr. John Salerno, a New York-based family physician and … I figured out i really just like the feeling of the fizz, so now on my fasting days i have like 1 or 2 cans of fizzy water. ADF produced greater decreases (P < 0.05) in fasting insulin (−52% ± 9%) and insulin resistance (−53% ± 9%) compared with CR (−14% ± 9%; −17% ± 11%) and the control regimen by month 12. I would just focus on one at a time. I am fasting 24 hours M/W/F. Eat. I dropped around 50 lbs. After expressing my concern, the good folks over on Reddit recommended Dr. Jason Fung’s The Complete Guide To Intermittent Fasting as an intermittent fasting Bible of sorts, so I instantly downloaded the Kindle version and got started reading straight away.. Participants also kept food diaries to document fasting days. congrats on your progress! I never really counterd, but probably around 2000 give or take. My weight remained stable while I lost inches in my waist. ), but could easily get past that with some water or tea. What is it? There’s nothing “sinful” about IF, so no need to deny it. Thanks for sharing. I lost 13.4 lb. Your physical and mental energy may tank on a fasting … At the start, I had deloaded due to taking some time off. The fasting effected my ability to add weight SIGNIFICANTLY. I was down to weight that I would call acceptable (185 lb.) Learn how to achieve great weight loss results by fasting every other day. Sorry, this post was deleted by the person who originally posted it. Here's how she lost 108 pounds in just over a year on her alternate-day fasting plan. I do typically eat very low carb but that is just how I feel best eating. This video is a conclusion of my experience with ADF(alternate day fasting) for an entire month. On non-fasting … Something like 0-25% of caloric requirements on the restriction day, and regular or ad libitum on the feeding day. This seems interesting to me. In my experience, 2-3 lbs per week is very realistic; that was my rate for much of the summer despite eating like a hog, having the occasional junk snack too. I broke an intended 5-day fast last night at the 72-ish hour mark. Your experience up to your ADF sound similar to mine. Though I tried to get into it, I found myself too busy with work and parenting to ever sit down long enough to make something out of it. That is a good question. Sticking around this subreddit will be so helpful for you :). I am also planning a 6 day fast between Christmas and New Year's. Past fasting: I have been on a strict then relaxed (very)low carb, high fat diet for the last 1.25 years. Broth was used on fast days as a way to get some sodium as well as to give me something to do at the dinner table with my wife and daughter. After. as long as I planned my first meal after the fast to be lunch. I typically felt hungry after that (stress! But the experts are divided on whether alternate-day fasting is a good idea. doing this. I have about 20lbs to lose to get to what I consider to be my ideal weight. I also was hoping to see results faster (this works better for my personality), so I decided to give ADF a try. But, as you can see from the graph, I started getting diminishing returns. After returning, I went back on the ADF schedule for 30 days. What are you planning to do going forward? So I did a modified version of ADF, fasting for 24 hours straight from 6 p.m until 6 p.m. the following day. However, when it comes to bodybuilding, people often turn skeptic. I also got this weird uneasiness about fasting. Anybody on adf have issues with eating enough calories on eating days? First, it was not 40 days straight. Meet: alternate day fasting (ADF). I quickly had to switch to lifting on every other feast day. With ADF you’ll fast 2 to 3 days per week — let’s see how they fit into your weekly schedule. The primary goal was weight loss. I decided to start my own method of complete intermittent, alternate-day fasting (ADF), where I would go every other day (or 36 to 40 hours) without eating, also counting my calories as I went. End. What Some Experts Think of ADF. Plan: Eat nothing on fast days except black coffee, some tea and broth as needed. Exercise. Slowly losing weight and size. Here’s just a few tidbits from the studies on Alternate Day Fasting (ADF): Weight loss – ADF combined with exercises leads to better weight loss (5) High Fat (Keto) ADF also works – High fat ADF was as effective as low fat ADF to help Obese patients lose weight and improve heart health (6) You could realistically fast for 16, 18, 20, 22 hours, or any amount in between, every other day but I’m not willing to say that such a method boasts the same results as the ADF schedules we suggest. Unfortunately it's been more like a fortnightly fast rather than a weekly one due to various excuses that have cropped up during my fast days. 10 … So, like fasting 36 hours and eating for 12 hours. When you practice ADF, you fast every other day. Are you tracking macros on your feed day? So I decided to try 5:2 first; if it didn’t work for me, I could always decide to put in the extra effort and do ADF instead. I usually fast 36-48hrs depending on the circumstances or day. See also The Alternate-Day Diet, which is a milder form of ADF. I’m very happy with ADF . Fasting Schedule. Here is the graph of my weight every day. This is not unexpected and not a big deal as adding weight and lifting more was not my primary goal at this point. Started strong lifts 5x5 religiously doing 3 sessions a week until I started failing (I'm still doing it but occasionally do 2 instead of 3 sessions - I skipped it for a week because of fasting and laziness and deloaded). If you’re unclear about what intermittent fasting is, read this. (I used to eat 4-5k calories DAILY and now I adf no problem!) Junk food has left my household completely once I figured out healthier alternatives (like nuts and cheese, or generally anything wholefood). Awesome! Researchers divided 100 obese study volunteers (mostly African-American women, without other major medical issues) into three groups: 1. one group followed an alternate fasting plan, which meant on the fasting day they would eat only 25% of their caloric needs and on the non-fasting day they’d eat a little bit more (125% of their caloric needs per day) 2. a second group ate 75% of their caloric needs per day, every day 3. a third gr… Rachel Sharp's alternate-day fasting weight-loss results are inspiring. 16/8 Intermittent Fasting Probably the most popular method of the eating window type of intermittent fasting schedule is known as the 16/8 method. (32h/16h). I get full really fast and wondering if I’m sabotaging progress but at the same time if I’m full then I don’t really know a solution. I knew cognitively that I could keep going until Friday (intended cut day), but it felt like a bit too much. I probably will have my last food at 8pm and the breakfast 2 days later at 8am. I thought I would share my experience with ADF over 40 days. Alternate-day fasting (ADF) is a form of intermittent fasting. I might work on 20/4 again. 6) 5:2 adf This particular intermittent fasting schedule is more popularly referred to as ADF or Alternate Day Fasting. It doesn't appear in any feeds, and anyone with a direct link to it will see a message like this one. The protocol is simple. Stop. As a general rule of thumb, you receive bodybuilding and physique enhancing benefits with a 24 fast. Press question mark to learn the rest of the keyboard shortcuts. You can always extend your fast later! Intermittent Fasting Bodybuilding: What Do the Latest Scientific Studies Say? total over the 40 days (fed weight to fed weight). The basic idea is that you fast on one day and then eat what you want the next day. It is crazy how that first week can be SUCH a major breakthrough!! I went back to ADF but can't seem to lose any weight. I started on Aug. 8 and after 10 days I had to leave town to deal with a family emergency, and for 10 days, fasting was not really an option. In other words, apparently 100% compliance in a regimen that calls for strict fasting every other day for more than 180 days straight. Eat unlimited foods on "feast" days trying to achieve about 80/20 primal/paleo. There were days I could barely lift what I had lifted two days prior. This was really cool to read, nice work and great progress! Not eating at work was liberating to an extent and I never had any trouble concentrating or getting my work done (minimal physical exertion but on feet 8 hours). KETO & ALTERNATE DAY FASTING 4 DAY RESULTS - SHOCKING!! Undoubtedly, intermittent fasting is one of the best ways to lose weight. Objective: This study compared the effects of alternate-day fasting (ADF) with those of daily calorie restriction (CR) on body weight and glucoregulatory factors in adults with overweight or obesity and insulin resistance. This is an interesting read Doc. 1 POUND A DAY WEIGHT LOSS ... Top 5 ways to succeed with Alternate Day Fasting (ADF) - … I have been trying to do 2 to 2.5 day water fasts weekly for a couple of months as it fits in my the longer break in my lifting schedule. I have a pretty funny curve that's gone up and down as I've gone on and off ADF since October. Like Michael Mosley, I thought I would have difficulty sticking with ADF, even though the idea of weight loss with added health benefits through intermittent fasting appealed to me. I thought I would share my experience with ADF over 40 days. I'm right back to fasting though until company comes over Friday evening. Is more popularly referred to as ADF or alternate day fasting 4 day results -!! 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