However, when it comes to bodybuilding, people often turn skeptic. 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've found that ADF (36-48 hours) works great for me in terms of a rhythm. 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. I have about 20lbs to lose to get to what I consider to be my ideal weight. Period. In other words, apparently 100% compliance in a regimen that calls for strict fasting every other day for more than 180 days straight. congrats on your progress! ), but could easily get past that with some water or tea. If you’re unclear about what intermittent fasting is, read this. While it may not give you the results and benefits of some of the longer fasting protocols, it’s certainly worth a try if you’ve never really fasted before. Stop. At the start, I had deloaded due to taking some time off. What are you planning to do going forward? 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). One calendar 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. 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. 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 usually fast 36-48hrs depending on the circumstances or day. After. Awesome! In the beginning I would go to the gym on 3 non-consecutive days, always on feast days. Learn how to achieve great weight loss results by fasting every other day. I might work on 20/4 again. First, it was not 40 days straight. I have gained back about 2-3 pounds from my last fed weight. I am not sure actually. I typically felt hungry after that (stress! I probably will have my last food at 8pm and the breakfast 2 days later at 8am. I am actually very happy about this given my eating (and drinking habits) over the last week have been excessive. I just wanted to be normal again, so I decided to stop. Alternate day fasting or ADF is one of the most popular diet programs today. Your experience up to your ADF sound similar to mine. Undoubtedly, intermittent fasting is one of the best ways to lose weight. I have played around with every imaginable fasting scheme (18/6, 20/4, Eat. I thought I would share my experience with ADF over 40 days. Fasting means no calories (which also means no food) during that fasting … I know it’s important to not under-eat but not sure what the alternative is if I’m full. 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. I feel really good. I held that weight for about 1 year or so. 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. 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. Something like 0-25% of caloric requirements on the restriction day, and regular or ad libitum on the feeding day. 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. This was really cool to read, nice work and great progress! That is a good question. This is an interesting read Doc. No. You mean that I eat? If you add on the water weight lost right at the beginning, I would say that is pretty dead on. (32h/16h). Intermittent Fasting Bodybuilding: What Do the Latest Scientific Studies Say? 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. I started ADF in September, F165lbs. When you practice ADF, you fast every other day. Thanks for sharing. 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. total over the 40 days (fed weight to fed 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. It is prevailing wisdom among common people that fasting is a form of starvation, simply because you are hungry while fasting. Here is the graph of my weight every day. The fasting effected my ability to add weight SIGNIFICANTLY. Hey there! On fasting days, you eat 0-25% of your normal calories. There’s nothing “sinful” about IF, so no need to deny it. The basic idea is that you fast on one day and then eat what you want the next day. I am fasting 24 hours M/W/F. There were days I could barely lift what I had lifted two days prior. as long as I planned my first meal after the fast to be lunch. Exercise. The primary goal was weight loss. Here's how she lost 108 pounds in just over a year on her alternate-day fasting plan. I'm right back to fasting though until company comes over Friday evening. I never really counterd, but probably around 2000 give or take. I broke an intended 5-day fast last night at the 72-ish hour mark. Alternate-day fasting (ADF) is a form of intermittent fasting. I quickly had to switch to lifting on every other feast day. Anybody on adf have issues with eating enough calories on eating days? I am eating 1900-2100 on feeding days and on fast days I usually break a fast at dinner, after 24 hours, for about 700 calories. 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. The protocol is simple. Your physical and mental energy may tank on a fasting … On non-fasting … 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. But the experts are divided on whether alternate-day fasting is a good idea. 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). Participants also kept food diaries to document fasting days. Eat., multiple day fasts, etc.). ADF (alternate day fasting, 36/12 hrs fast/feed). 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.. 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. 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. By reducing overall insulin resistance, it is able to also reduce overall blood sugar levels. 10 … Eat. End. (I used to eat 4-5k calories DAILY and now I adf no problem!) This means that for 5 days in a week you will eat as per normal, and not follow a fasting … KETO & ALTERNATE DAY FASTING 4 DAY RESULTS - SHOCKING!! While I don’t think The Alternate-Day Diet is an optimal approach for […] 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. Eat unlimited foods on "feast" days trying to achieve about 80/20 primal/paleo. 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 weighed myself every morning after waking and urinating. So I did a modified version of ADF, fasting for 24 hours straight from 6 p.m until 6 p.m. the following day. I lost 13.4 lb. See also The Alternate-Day Diet, which is a milder form of ADF. Great job! Alternate-day fasting (ADF) is an intermittent fasting approach.. Lost 40lbs on keto to get to an acceptable weight for my height and build. I went back to ADF but can't seem to lose any weight. Meet: alternate day fasting (ADF). Sticking around this subreddit will be so helpful for you :). Dehydration is also a concern with ADF. 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. Gans likens ADF (or any fasting diet, really) to "trying to run a car without gasoline." "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. 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. It is crazy how that first week can be SUCH a major breakthrough!! 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. and started relaxing the calorie counting and going to the gym. 1 POUND A DAY WEIGHT LOSS ... Top 5 ways to succeed with Alternate Day Fasting (ADF) - … I love this new lifestyle. It's called alternate-day fasting (ADF). I thought I would share my experience with ADF over 40 days. That honestly should work best for me at least on paper. 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. Congrats on the change Im on week 9 I think and I am SO happy. I do typically eat very low carb but that is just how I feel best eating. I only drank water, sparkling mineral water, black coffee , and tea. How long were your feeding windows? But, as you can see from the graph, I started getting diminishing returns. Even though this person says he or she isn’t “actively” doing IF, they are. So, like fasting 36 hours and eating for 12 hours. Because I live in an area with a lot of nice goys. It is a great sustainable eating style for GTX me. Sorry, this post was deleted by the person who originally posted it. By the way, if you resume a normal diet at some point, don't be discouraged if you gain 5-10 of those pounds back. The primary goal was weight loss. More posts from the AlternateDayFasting community, Continue browsing in r/AlternateDayFasting. I don't do cardio but go for long lazy walks on my fast days at lunch time time to get out of the office. Results. I would just focus on one at a time. doing this. But to reap the benefits, you can’t have that quote-unquote breakfast. Interestingly, if you assume my TDEE is 2000 cal and I fasted 20 of those 40 days, I would lose 11.4 lbs. 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. I had planned to keep ADF until mid October when I had a business trip that necessitated eating (and eating not paleo/primal). Congrats on your success? My starting point was nearly the same as yours. Recently, I was ready to knock off the last 10 or so pounds to (finally) get to a "normal" BMI. 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. Plan: Eat nothing on fast days except black coffee, some tea and broth as needed. I also was hoping to see results faster (this works better for my personality), so I decided to give ADF a try. Press J to jump to the feed. This video is a conclusion of my experience with ADF(alternate day fasting) for an entire month. 2. I did well on Eat. My weight remained stable while I lost inches in my waist. I have a pretty funny curve that's gone up and down as I've gone on and off ADF since October. Rachel Sharp's alternate-day fasting weight-loss results are inspiring. This seems interesting to me. After returning, I went back on the ADF schedule for 30 days. 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. Fasting the complete waking time of the day - sleep - then eat the complete waking time of the next day - sleep, etc. At first the fasting was sort of difficult. 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 can always extend your fast later! 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. 6) 5:2 adf This particular intermittent fasting schedule is more popularly referred to as ADF or Alternate Day Fasting. My biggest problem is that if I plan my meals to eat at night at home, I tend to eat too much. I found myself eating more crappy food and eating too much on feast days. Press question mark to learn the rest of the keyboard shortcuts. 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. Was this your first time fasting for such long periods and if so how did you manage to do it, I have a question OP, are you a good goy, or are you looking for good goys? I’m very happy with ADF . The ADF group was carefully monitored by glucose testing to ensure they weren’t eating at all on fasting days. I knew cognitively that I could keep going until Friday (intended cut day), but it felt like a bit too much. Hopefully I'll get results as good as this! 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. 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 am now 143 size 6 ! 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