adf fasting results reddit

More posts from the AlternateDayFasting community, Continue browsing in r/AlternateDayFasting. At first the fasting was sort of difficult. But to reap the benefits, you can’t have that quote-unquote breakfast. After returning, I went back on the ADF schedule for 30 days. 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. Even though this person says he or she isn’t “actively” doing IF, they are. 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. Still about 15 pounds down (25 down a week into ADF… 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. If you add on the water weight lost right at the beginning, I would say that is pretty dead on. I did well on Eat. Sorry, this post was deleted by the person who originally posted it. This video is a conclusion of my experience with ADF(alternate day fasting) for an entire month. At the start, I had deloaded due to taking some time off. 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. The protocol is simple. You can always extend your fast later! I have gained back about 2-3 pounds from my last fed weight. Learn how to achieve great weight loss results by fasting every other day. 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? But, as you can see from the graph, I started getting diminishing returns. 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. So I did a modified version of ADF, fasting for 24 hours straight from 6 p.m until 6 p.m. the following day. That honestly should work best for me at least on paper. The primary goal was weight loss. I thought I would share my experience with ADF over 40 days. What are you planning to do going forward? Because I live in an area with a lot of nice goys. Congrats on the change Im on week 9 I think and I am SO happy. Press J to jump to the feed. Eat unlimited foods on "feast" days trying to achieve about 80/20 primal/paleo. OK, this is intermittent fasting. I probably will have my last food at 8pm and the breakfast 2 days later at 8am. Congrats on your success? Interestingly, if you assume my TDEE is 2000 cal and I fasted 20 of those 40 days, I would lose 11.4 lbs. 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. It's called alternate-day fasting (ADF). Intermittent Fasting Bodybuilding: What Do the Latest Scientific Studies Say? 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. In other words, apparently 100% compliance in a regimen that calls for strict fasting every other day for more than 180 days straight. But the experts are divided on whether alternate-day fasting is a good idea. I also was hoping to see results faster (this works better for my personality), so I decided to give ADF a try. 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 do typically eat very low carb but that is just how I feel best eating. What Some Experts Think of ADF. 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! It is prevailing wisdom among common people that fasting is a form of starvation, simply because you are hungry while fasting. When you practice ADF, you fast every other day. This is not unexpected and not a big deal as adding weight and lifting more was not my primary goal at this point. I have a pretty funny curve that's gone up and down as I've gone on and off ADF since October. I might work on 20/4 again. 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. I broke an intended 5-day fast last night at the 72-ish hour mark. The basic idea is that you fast on one day and then eat what you want the next day. Your physical and mental energy may tank on a fasting … See also The Alternate-Day Diet, which is a milder form of ADF. (I used to eat 4-5k calories DAILY and now I adf no problem!) Gans likens ADF (or any fasting diet, really) to "trying to run a car without gasoline." My biggest problem is that if I plan my meals to eat at night at home, I tend to eat too much. I am not sure actually. That is a good question. Are you tracking macros on your feed day? 2. After returning, I went back on the ADF schedule for 30 days. I typically felt hungry after that (stress! 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. I also got this weird uneasiness about fasting. After. This was really cool to read, nice work and great progress! I am also planning a 6 day fast between Christmas and New Year's. 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.. Anybody on adf have issues with eating enough calories on eating days? I weighed myself every morning after waking and urinating. I've found that ADF (36-48 hours) works great for me in terms of a rhythm. Great job! Hopefully I'll get results as good as this! I am actually very happy about this given my eating (and drinking habits) over the last week have been excessive. 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. The ADF group was carefully monitored by glucose testing to ensure they weren’t eating at all on fasting days. In the beginning I would go to the gym on 3 non-consecutive days, always on feast days. Eat. Rachel Sharp's alternate-day fasting weight-loss results are inspiring. I only drank water, sparkling mineral water, black coffee , and tea. I am starting ADF back today and doing that until mid November when I have another trip planned. I’m very happy with ADF . This is an interesting read Doc. I thought I would share my experience with ADF over 40 days. 10 … 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) 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. Junk food has left my household completely once I figured out healthier alternatives (like nuts and cheese, or generally anything wholefood). 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. 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. 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. I went back to ADF but can't seem to lose any weight. 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. Undoubtedly, intermittent fasting is one of the best ways to lose weight. As a general rule of thumb, you receive bodybuilding and physique enhancing benefits with a 24 fast. The primary goal was weight loss. 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). There’s nothing “sinful” about IF, so no need to deny it. What is it? Stop. 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 … doing this. I feel really good. On fasting days, you eat 0-25% of your normal calories. There were days I could barely lift what I had lifted two days prior. This seems interesting to me. Past fasting: I have been on a strict then relaxed (very)low carb, high fat diet for the last 1.25 years. 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. 6) 5:2 adf This particular intermittent fasting schedule is more popularly referred to as ADF or Alternate Day Fasting. 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. Eat., multiple day fasts, etc.). 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. 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. So, like fasting 36 hours and eating for 12 hours. 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. I have about 20lbs to lose to get to what I consider to be my ideal weight. It is crazy how that first week can be SUCH a major breakthrough!! 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. On non-fasting … You mean that I eat? 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. But, I did not like stay up until midnight to eat or eat right before midnight or anything. Alternate-day fasting (ADF) is an intermittent fasting approach.. 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. Great job! I am fasting 24 hours M/W/F. 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… I hate tracking food that is part of why I like this approach. Results. I quickly had to switch to lifting on every other feast day. I had planned to keep ADF until mid October when I had a business trip that necessitated eating (and eating not paleo/primal). I lost 13.4 lb. Something like 0-25% of caloric requirements on the restriction day, and regular or ad libitum on the feeding day. One calendar day. Press question mark to learn the rest of the keyboard shortcuts. Hey there! Thanks for sharing. By reducing overall insulin resistance, it is able to also reduce overall blood sugar levels. Sticking around this subreddit will be so helpful for you :). 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. Evenings getting my daughter to bed were always tough. 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 experienced more DOMS than when I was eating every day. Your experience up to your ADF sound similar to mine. 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). Brief summary of the differences that exist between the various forms of intermittent fasting. Plan: Eat nothing on fast days except black coffee, some tea and broth as needed. 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. congrats on your progress! Meet: alternate day fasting (ADF). Exercise. End. However, when it comes to bodybuilding, people often turn skeptic. "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. 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. Period. I dropped around 50 lbs. Dehydration is also a concern with ADF. ( which also means no food ) during that fasting is one of the that... Reduce overall blood sugar levels, people often turn skeptic my starting point was nearly the same yours... 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