Please consult with your own health or medical professional before starting any new weight loss, health or fitness program. December 22, 2020 March 26, 2017 by Kristie Leong M.D. What is it? Jk this is exactly what I'm doing. I have been doing a kinda sorta ADF-5:2 for a little over a year. So unhealthy! I just try to limit my calories to my TDEE. From the time I started to now (A little over a month) I've lost as of today 30 pounds which I think is just wild. In just the month-long trial of the ADF diet, study volunteers lost more than seven pounds. It has been very effective for weight loss. That weight loss occurred even though people on the ADF diet ate … I totally downvoted this then read the second line, now you got an upvote . Different forms of dietary restriction, including alternate day fasting (ADF), have been shown to be effective for weight loss and improving vascular health (3, 4). New comments cannot be posted and votes cannot be cast, More posts from the AlternateDayFasting community, Continue browsing in r/AlternateDayFasting. One Month Intermittent Fasting Weight Loss Schedule. Keep rocking :), Eating routine? After a successful conventional diet, about 75% of weight loss comes from body fat; the remaining 25% is lost from lean muscle. At the beginning it was hard, not gonna lie. I chose a 16:8 intermittent fasting schedule. After doing an alternate day fasting routine for an entire month with my dad, we shared our results and tips in this video. I feel really good. It works, weight loss is slow but steady (no yo-yo effect in my case) When you alternate feeding days, you naturally eat fewer calories. You don’t completely cut out food on fasting days, but it is severely restricted — kind of like you don’t eat carbs on certain days in the carb cycling diet. How does your routine look like? The recommended amount is about 25 percent of whatever your total calories on a diet would be. I worked my way up … ADF involves consuming 25% of energy needs on the “fast” day and eating ad libitum on alternating “feed” days. (Not all weight-loss plans work for everyone, including alternate day fasting or intermittent fasting. You don’t completely cut out food on fasting days, but it is severely restricted — kind of like you don’t eat carbs on certain days in the carb cycling diet. I would categorize the intermittent fasting schedules in to two main types. The blanket statement of calories in v. out is currently the best guiding principle for weight loss, with more reliability when you are closer to a healthy body state. #1: Weight Loss. The recommended amount is about 25 percent of whatever your total calories on a diet would be. Edit: I forgot, I'm also doing low carb so that probably affected my results. It is a great sustainable eating style for GTX me. An all-day fast may sound intimidating, but Lowden explains you may not need to be so strict to see results, since calorie reduction is the key to weight loss… I looked through the Community info links but couldn't find it. Still about 15 pounds down (25 down a week into ADF) since then though! My weight stalled for 2-3 months which made me stop ADF, thinking that it didn’t work. What is the average weight loss per week on alternate day fasting? Whatever I want. During ADF you'll lose at a far slower rate (slower than half the rate you'd lose during straight prolonged fasting) because your autophagy doesn't ramp up as much (although autophagy in ketosis is roughly 70% of that you'd get from strict prolonged fasting). See also The Alternate-Day Diet, which is a milder form of ADF. Anyway, everyone's body is different. I do track everything that I eat so I know how I'm doing for the day. That way you'll enter ketosis. I know some people have a hard stop to their feast days where they know they must be done eating by 9pm to stop themselves from over eating. This is a very small sample size but I’m hoping to continue. You fast for 2 days to enter ketosis, and lose ~5 pounds in water weight and glycogen (little or no fat). I would categorize the intermittent fasting schedules in to two main types. Do you eat 500 cal on fast days or nothing at all? That compares with an average calorie reduction … 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. There’s evidence that it can protect against neurodegenerative diseases like Alzheimer’s and Parkinson’s. Awesome OP. 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. Please consult with your own health or medical professional before starting any new weight loss, health or fitness program. I chose it because of clear rules: no calories on fasting days. Sometimes I have to skip a day, so at a minimum I get in a 5:2 regimen. I have a pretty funny curve that's gone up and down as I've gone on and off ADF since October. Weight loss trends on ADF Hey all, First off I just want to say how much this subreddit and ADF has helped me over the past month or so. Over time I worked my way up to longer fasts, and that took about a week and a half. No unlimited feeding days. In practice, the number may be less (or more) depending on whether or not you eat right on your fasting days (ketogenically, and ideally OMAD) and other aspects unique to your physiology. Wow, very impressive. Much as the name implies, when you’re on an alternate day fasting diet, the idea is that you severely restrict the number of calories you eat on fasting days, while eating however you’d like during regular days. 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. But wait: what isalternate day fasting? Slowly losing weight and size. I track everything that I eat to keep myself on the right track. When you alternate feeding days, you naturally eat fewer calories. Mind you I’m 6kg away from my bf% goals, but still, eating nothing should have made my core/lower back/butts shrunk a good amount. Brief summary of the differences that exist between the various forms of intermittent fasting. You fast one day and eat what you want the next day. ... tall, weigh around 155 lbs (70-72 kg) and have about 16% body fat. Losing weight is a difficult task, but the rewards of losing those excess pounds are considerable. Press J to jump to the feed. Weight loss: Follow your diet and exercise routine religiously, without any cheating or leniency, to get timely and effective results. What’s more, ADF preserves muscle mass more effectively than conventional dieting. It was my first dieting attempt. There’s a schedule with a daily eating window or an alternate day fasting schedule with some fasting days and some normal eating days. and loved it—not to mentioned loved their weight-loss results. With alternate-day fasting, people reduced weekly calories by 37% on average and shed an average of 3.5 kilograms (7.7 pounds). Alternate day fasting. ADF involves consuming 25% of energy needs on the “fast” day and eating ad libitum on alternating “feed” days. 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. ADF has similar benefits to classic calorie restriction. 125%? I just started my second week. All food was provided during the study. Calorie restriction, in fact, is probably the biggest driver of weight loss on ADF. New comments cannot be posted and votes cannot be cast. Rachel Sharp's alternate-day fasting weight-loss results are inspiring. But lets say for the sake of argument that you enter ketosis, and that during ADF you don't knock yourself out of it by eating trash carbs and that the daily weight loss difference between fasting days in ADF versus prolonged fasting is negligible. An average loss of about 8% of total body weight over an eight week period and a measurable reduction in belly fat. Hopefully I'll get results as good as this! 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