Getting Started With ADF (Alternate Day Fasting): How To Ease Into ADF
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- čas přidán 8. 01. 2024
- In this video, Dr. O explains how easing into alternate day fasting (ADF) can help some people stick with their plan long enough to see results.
Here is the fasting plan that I used to lose 165 pounds in a year:
• I Lost 165 Pounds Usin...
Here is the eating plan that I followed while using ADF:
• What I Ate to Lose 165...
Here is how intermittent fasting saved my life:
• How Intermittent Fasti...
Here is the video about why I chose ADF over OMAD:
• Should You Use Alterna...
Here are links to my current courses:
My bestselling 6.5-hour course about Intermittent Fasting for Weight Loss:
www.udemy.com/course/intermit...
6-hour course called Weight Loss Booster: Better Sleep For Faster Weight Loss. This link will take you to the full course:
www.udemy.com/course/weight-l...
Medical and Health Disclaimer:
This Video Presentation is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or symptom. Never disregard professional medical advice or delay in seeking it because of something you have read or seen on this informational and educational Video Presentation. Your use and reliance on this Video Presentation is at your sole risk. If you believe you may have a medical emergency, call 911 immediately.
I just jumped right in, mostly ADF, although I've thrown in some two-day fasts. I was 320 lbs six months ago; I've lost over 70 lbs since then. 247 lbs now--more than a third of the way to my goal of 120 lbs. This has worked better than anything else I have tried.
Update: now down 100 lbs after 10 months. Half way to my goal weight.
I started with a 16/8 once it was easy I moved to 18/6, then 20/4, next I added one 36 hour a week. Then I moved to ADF with ease. I loss 94lbs and have been able to kept it off for over 3 years.
Thats absolutely brilliant well done to you.
Well looks like there's hope for me.
Many blessings....xx
@@eileencroft7247 you got this💕
Good for you! Especially in keeping it off.
How did your plan look like , I am trying to add in a 36hr fast once a week, I am on 18/6 so far
That is exactly how I'm rolling along. I'm starting ADF after hitting a stubborn 2 year plateau.
I am 30 years old and I have been struggling with my weight since I was a kid. I have started doing ADF at the start of October 2023 weighing 308 pounds(I am female 5'4 height). I am currently at 261 pounds going strong and confident that as I continue I will get to healthy weight. For me regular 36 hours fasts ended up being the easiest way to lose weight I have ever encountered. I mean it does take effort but for me it is just soooo much easier than constant caloric deficit. I also do some simple calisthenics workouts and walk more . Dr O, I feel so grateful to you for the information you are putting out. You are literally saving lifes ❤
Thank you so much for the kind words. Hearing about your progress just made my day :). I truly mean that. ADF is not for everyone, but it is close to miraculous for others (including me).
I can't wait to hear your next progress report
One last thing. I think this video does a good job explaining why ADF seems to work so great for people like you and me :)
czcams.com/video/6BcgfgVQLw4/video.html
Are you doing every other day fastiing or something else please? Super congrats BTW! 🎉
They are certainly doing great@@gina_dee.1111 :)
I am doing cycles of 5 weeks of fasting 36 hours - 3 days a week (Monday, Wednesday, Friday) 1 week maintenance break and so on. I find that this is the easiest for me to sustain and fit into my life. @gina_dee.1111
The biggest factor in my ADF journey was eating enough protein on my eating days - it made my fasting days way easier. I was 260 lbs, now 225 and aiming for c 195.
Absolutely! Protein is king :)
czcams.com/video/DLa2g4GSAO4/video.html
czcams.com/video/yfuqISpCPyo/video.html
Congrats on your success! Keep up the great work
Yes! I learned about this from Dr. O. I have now upped my daily protein to about 85 grams a day (I am a short woman). This is probably twice what I was having on eating days before. Helps a lot.
After doing clean intermittent fasting, OMAD, for two years I hit a stubborn plateau. I started slowly with 1 day down and I noticed that I was not hungry the day after my "up" day. I realized that I might as well just go along with the 5:3 plan to get my metabolism going again. This video was very practical, encouraging, and motivating. Thank you!
My name is Justin, I have been doing ADF for 9 weeks now and I'm down from 374.8lbs to 326.4lbs. It's been amazing!!! Hope to see new videos soon?
Hi Justin!! Question for you do cut carbs eat healthy or just ADF and eat regular??
i just started with ADF it lasted for 48hrs ,my goal is to activate autophogy to clear brain fog the rest of the benefits is bonus to me
I started a couple years ago with a basic 16-8 fasting protocol, and did that for quite a while. I lost some weight, but found that the 8 hour eating window was just too long for me-my progress was stalled out because I was just eating too many calories in that longer window. So I shortened it to 4 hours, and then quickly after that went to OMAD. I lost more weight, but recently (mid-November) transitioned to a modified ADF to increase my fasting window and decrease my weekly caloric totals. All combined since starting with the 16-8, I’ve lost approximately 75 pounds, with about 50 left until I hit my goal weight. Of those 75 pounds lost, the quickest amount came off during ADF. I’m also lifting and prioritizing protein in my meals. So far, so good.
Thank you so much for sharing. I am very happy for you :). You should be super proud of your progress.
I am the same way with 16:8. It works great for me when my focus is building muscle, but I don't lose fat on it very quickly.
Modified ADF can be a super powerful tool for some people. As I mentioned in this video, a member of my Facebook group is already down 100 pounds using it. I like it for the reasons you mentioned. It is a great way to get in a weekly calorie deficit while still having days that you eat until satisfied.
I am also glad to hear that you are prioritizing lifting and protein. Those are CRITICALLY important pieces of the puzzle. I talk about how to lose fat without losing muscle in this series. I credit it with my sustained success without a doubt:
czcams.com/play/PL7zPcraYKbGD171OjtsEoE3OF3U97m4L1.html
Keep up the great work!
Same with me--I was doing 16-8 for years (I didn't even know this was considered fasting--it was just the way I ate) for years, and didn't lose a pound. This may have helped keep me from gaining weight, though.
But it was switching to ADF that really helped.
Hi.
I'm a 64 year old female.
I started ADF on Jan 18th 2023.
It is now April 16th 2023 and I have so far lost 22lbs.
I am eating 1200 calories of anything on my eating days.
I'm drinking coffee with milk on my fasting days.
My goal is not low carb or ketosis,
Merely to cut calories.
Id rather be hungry on a fasting day than counting calories every day.
This is working really well for me so thank you so much.
I couldn't go low carb if you paid me I love my bagels, pasta etc too much.
1200 calories looks low for a feast day, I would recommend eating your maintenance calories or slightly more. You can find calories calculator on google. They will tell you how much you should be eating based on your measurements, age, gender etc..
@@simonavdlb64 year old women do not need as many calories as you think.
@@simonavdlb if you;re still counting calories you haven't read Jason Fung's books yet
Doing my first 36-hour fast tomorrow. A little bit scared but very excited ❤
How it went?
Just came across your channel as im looking to finally go to ADF. My journey began right before the pandemic where I lost 80lbs in 10 months doing 16:8. During the pandemic and a year after, I struggled hard in life so…. I gained almost all of it back. Since October, I’ve been on a not so strict fasting schedule (20:4, 18:6 and OMAD) and I have lost all but 15 of those gained pounds. As of today, I have just about 70lbs left to lose. I want to do more but it’s been difficult. There have been a few times I’ve gone over 24hrs and there are times when I couldn’t make it 16 hours in. My longest fast was 29 hours before I just started to feel too weak. I’m hoping to make my 36 hours soon. I know this is for my health. It’s what I’m fighting for. I’m definitely going to be incorporating your strategies.
Lately OMAD has been working for me so it’s the one I’m consistent on.
I started out researching keto. Did it, felt great. Then I did carnivore for 5 months and reached goal, all through that time I was intermittently fasting but only because the added protein and fat allowed me to feel no hunger. Now that I’m at goal I want to keep it, but as often happens after the strictness of the diet I wanted to break loose and eat a greater verity of foods. So, I have found that a 4:3 adf type program keeping it keto during the week and allowing other stuff on the weekends. Other stuff doesn’t mean go wild but I love a bagel with cream cheese on Sunday mornings.
Therefore, adapting to protein and fat before trying adf helped me do the 36ish hour fast 3 times a week.
Thanks for mentioning your way of eating and your journey! I was wondering if exactly that way of eating would work for me but haven’t read any comments about only doing ADF 2-3 times a week with low carb but allow a more free approach on weekends. I could see that this way of eating is the most versatile option ! I think it gives you the best of all 3 - 36h fasts which increases your cell repair, fat loss, autophagy- low carb to feel satiated but build muscle - on weekends you have the liberty to eat those foods you would miss on keto! Thanks for confirming my thoughts with your comment!! ❤
I can't believe you figured this out. Ive been trying to figure this out my entire life. You even thought of every weird little question Ive ever had that it seemed no one would ever even think. Ive been simultaneously overweight and keto since the 90s. Never been able to dial everything in. I have definitely turned a corner, in that I don't even need keto to maintain my weight anymore, and finally just dropped the keto life for a more omnivore, gut-biome centered plant-and-meat diet, but I'm still going to do your protocol because I can see this is the answer to permanent and thorough weight loss. I just have to figure out what the actual step-by-step plan is, from across your playlists. Fasting isn't even an issue, it's the other myriad details. When to ease up on the aggression, add calories, stop and settle in to the new body, exercise, etc etc etc. Great work!
Congrats on finding what works well for you! That is the most important thing. We are all so unique. We have to try different things until we find what suits our body, and our needs, the best. Reach out if you have questions as you go through my videos
❤ I was having difficulty losing weight on an Omad diet until I discovered your informative videos about Alternate Day Fasting (ADF). I had already been following a low-carb, Omad approach, which was relatively easy to stick to, but I found that the ADF method led to greater weight loss and the added benefit of promoting autophagy. Thank you, Dr. O, for providing such valuable information and helping me achieve my health goals. ❤
Thank you so much for sharing. It truly makes my day when I hear stories like yours. I am happy that I pointed you towards a plan that works better for you :)
How long is your eating window after the 36 hour fast?
Thanx Doc. With all the knowledge, i feel like this is the year. I'm turning 43 this year and my wife is pregnant with our fourth child. I've been struggling with it since i was 16. Now i weigh 150kgs(300 pounds).
A great man once said; knowing and not doing is the same as not knowing.
All the way from South Africa 🇿🇦. The home of Nelson Mandela, let's do this 💪🏿.
Thanks for reaching out. This HAS to be your year! Think about those kids every time you feel like giving up. I knew that I was letting my family down when I was 400 pounds and unable to keep up. Now I am a role model for my kids, and I will be around to play with my grandchildren. I am more proud of this than anything else.
Reach out if I can help in any way. You CAN do this!
That's all i want to hear. Thanx Doc. I will send u my before and after pics in November. Let's gooooooo
I can't wait to hear back@@ngwacon
Brother, I hope your journey is going well! Let us know how you are doing!!
I am starting ADF today!
@grumblekin It's going very fine thank you.
Gonna start back on ADF tomorrow so this was a super helpful video. ADF is a solid plan for me. I'm an all in or not person (ex military) I did ADF in the past and dropped weight fast. Once I started to reintroduce some things, Heavy Cream and Cheese, the weight loss stalled, but I looked at it as a positive because I maintained my weight even though the weight-loss stalled. Now, I'm ready to take the next step and meet my goal. Thanks again Dr O
This is one of the best, if not the best, channel on this topic. I found it yesterday and now I'm swallowing the contents....well done
Thank you so much for the kind words. I have a lot of important topics that I plan on covering this year as well. Stay tuned for more :)
And please reach out if you have any questions or can think of any topics you want to see me cover. I am here to help
@@GrowGrayMatter Well, I've always been interested, but I haven't found an adequate answer anywhere, how to most adequately connect strong training and OMAD? Let's say if training is in the morning and Omad is in the afternoon, is it a mistake to make a gap of several hours without food after training.....? thanks
I am researching this topic right now@@milanzivkovic1424. I plan on doing a detailed video once I have read ALL of the key research on the topic.
Here are my 2 favorite ways to do it:
1. Train right before your OMAD meal. This will maximize the muscle protein synthesis that you get after your meal. The only downside here is that you may not be able to train as hard since you just went 23 hours without food
2. Train 1-3 hours after your meal. This will allow you to train after being well-fueled. But this will be an issue if you eat dinner. Training hard after dinner can impact sleep
The fed vs fasted training research has really shown that neither makes a massive difference with strength training unless you are doing a ton of volume and high intensity work. If it is just a "typical" workout you really can just do whatever fits your life and works best for you.
I hope this helps :)
@@GrowGrayMatterDoctor ADF is same as 36 hr fast right
Happy Easter everyone..Hope we can have peace soon
Modified was my start. I had several meals for 500 calories for two weeks. In the third I was so deep in ketosis that i just had the last one before sleep and then I felt I could let go from that as well. I think ketosis is very important to be able to maintain a fast. Maybe so important that it's important to plan on how to get into ketosis before we even get into fasting.
This is Great advise. You put it over in such a no nonsense way which shows your are not just talking about it like many influencers on line you have really done it. As someone who has really done it too. I can say to people just starting out, watching this is advice they can really trust. Respect!
Hope all is ok as I haven’t seen a video in a month from u. U are an inspiration to many. Just started my ADF a few days ago. Going well & started back at the gym today. Lifted lightly & did just over a mile on the treadmill. Not much but haven’t been able to go to the gym the last couple of months so easing back into it. Next nephrology appointment is 4/17/24 & hoping to see good results between now $ then. Will be interesting to see what my GFR is doing the fasting. Drinking more water than ever & cut out the diet drinks except a diet mtn dew each day. Hoping to stop that soon too. Hope to hear from u soon. Keep smiling
Great job as always!
Thank you for your support. It always means a lot to me :)
Oh dear! Here I go again. On! Off! On! Off! Going to keep on listening to your videos to try to get motivated again. At this stage I am just stuffing my face and hating that I have no willpower. Thanks for these video and your Facebook page. Really appreciate you sharing your knowledge. Bless you.
Im going to start 1 36 hour fast a week on my busiest day .love your content . Inspired by your story .
This is very helpful!
I am very happy to hear that. Reach out if you have any questions. I can't wait to hear about your progress :)
I started with 18:6, after a couple months started ADF, but I lost track completely. I could go through it for a couple months, lost 40-50 lbs. Gained back 30 after I went off track. #1, on my feast days, I was eating a lot of crap. #2, I wasn't drinking enough water early in the day, and was flaky on my electrolytes on fasting days. I'm restarting using modified adf with my fast meal at the end of the day with protein and some carbs to help my sleep cycle. I will keep hydrated and WON'T NEGLECT ELECTROLYTES! On feast day I will prioritize lean protein first with at least 180 g protein, and let the other macros fall where they may. I will cook at home using whole foods. I will be good most of the time using the 20/80 rule. Also, I will stay away from beer at night (goes straight to the belly), opting for light alcoholic beverages (spritzers, lite beer) when out with friends. I will eat mindfully, not watching TV or doom scrolling while doing so. I have diabetes type 2 and that evening meal on fast days really makes a difference. I will switch to pure adf only when i'm in the groove (fat adapted) and if I feel I can do it.
Thankyou Dr O.
Giving it another try, ive failed in the past due to calorie intake to low on my eating days.
Somewhere between 1400 / 1600, ive only just figured out why after watching your videos.
A new subscriber here. 👋👋👋
You are not alone. Lots of people try to be on a diet on eating days as well. Just keep this in your head:
"Eating days are where I recover from my last fast and prepare for my next one."
You CAN do this
@@GrowGrayMatter
Kind regards. Many thanks...
Where'd you go, doc O?
Thanks, God Bless you Doctor.
It is my pleasure to help. God bless you as well. Reach out if you have any questions. I am here to help
Hi, really appreciate your videos! So well researched and explained. One request-the borders on your thumbnails are red, which is the same colour as the “watch bar” that CZcams puts along the bottom of thumbnails, so it’s impossible to tell which of your videos I have and haven’t watched/finished. I’m actually not watching as many of your videos as I’d like because I can’t tell if I’ve watched them or not. If you change the red border/background on your thumbnails, your video views will probably increase. 😊
Hello Dr O. I had to watch your video more than once and write down the rules. ADF has definitely helped me. Still at it.
How long is your eating window after the 36 hour fast?
My biggest help has been clean fasting. I drink water, black tea, or black coffee, no sweeteners. I also take plain unflavored raw LMNT electrolytes. I started out several years ago with 16/8 and quickly moved to OMAD within a couple weeks. I really like OMAD but it stopped working for me. I’m on my third 36 hour fast tomorrow and I’ve already lost 6 pounds. The in between feast days are whatever I want to eat, but I’ve been craving nutritious foods. My husband is starting fasting also to try and lose weight. He’s doing the 500 calorie down days. This is my favorite way to eat, or not eat I guess LOL. I felt so happy this morning at work after my 36 hour fast, I was practically bouncing down the hall. No other diet has ever made me feel this good. Try it. Clean fast.
Thank you so much for sharing. I am happy to hear about your early progress. Keep up the great work!
It is great that you have learned how important clean fasting is for you. This is the case for a lot of people. But some people do fine with "dirty" fasting as well if weight loss is their primary goal. I have been clean fasting for over 9 months now. I think everyone should try clean fasting at least as long as they need to so they can see if it makes thins easier like it has for you
Keep up the great work!
I appreciate you sharing this information and awesome job on losing 165 lbs. I work nights 3-4 x/week and have slowly gained weight over the last 20 years and now my blood pressure is getting high. Starting day one today after having a pretty heavy Easter dinner yesterday, should get me through my first 36 hours. hahaha. Thanks again!
I don't track my fast on a tracker. I have several timers set and labeled in my phone. Sunday after dinner I start a 36 hour fast. Set a timer and then I can see what time 36 hours arrive. On Tuesdays and Thursdays I eat a pound of hamburger, 4 eggs and bacon. It works out to about 100 grams of protein evenly spaced three hours apart. I am usually finished eating for the day at one, so all eating days are 18 hour fasts. On Wednesdays and Fridays, I eat three evenly spaced 5 oz of chicken breast meals. These chicken days are around 500 calories, so it is a kind of modified fast. About 90 grams of protein split evenly between three meals. On Saturdays and Sundays, I eat steaks and eggs and sometimes a little cheat stuff. I try to keep the eating window earlier in the day, but am able to adjust as needed. I lost over a hundred and am on my last 20. What I wrote above is what do right now. I've done all kinds of fasting. OMAD was where I began and had the majority of my loss, but over time I found I was in no way able to get enough calories in one meal a day.
Please do a video on how to take supplements while fasting.
Especially all the supplements you talked about in your last video . 😊
First of all I want to thank you Dr. Frank - your videos helped me change my low-carb diet (that was on a very long plateau) to a far more effective fasting protocol. I eventually worked up to a MT fast, W eat, Th fast, Fri eat, Sat 1-meal, Sun eat schedule to match my house's schedule until the Christmas-NY holidays. I took a ~two-week planned break until NYD and put back on ~5 pounds. But after the holidays, I went on a longer fast - T-W-Th no food. Fri 1-meal and lost 10 pounds (all the holiday weight plus five more!!!!) This had the bonus effect of pushing me to over 100 pounds lostt over the last two years.
My question is why it's better to do EOD fasting vs. fasting for longer stretches at a time. Once you're past a day or two, maintaining your fast seems easier. What would your take be on eating over weekends (Fri nite - Sun) and fasting M-Th?
As to easing into fasting - I think it's smart to start with a low-carb diet for a week or two prior to moving into restricting your eating window. It gets you used to ketosis , lowers your hunger and gets you to satiety quicker. But then, I think your process of gradually moving up to longer fasts is the way to go.
For me the difficulty in fasting is the normal lunchtime and dinnertime feeding zones. The key to success for me is distraction. At lunchtime, I take a break and go for a walk. When I get back from the walk, I drink a seltzer. At dinner time, I take a shower. And drink a seltzer. I don't have a problem being around food - or even cooking food. But sitting down with other people while their eating is... not fun.
Anyway - thank you again for your videos. They've been extraordinarily helpful
(FYI - 53-year-old male - 6 ft tall - started 355 lb, presently ~252)
Very well said. Congratulations on your AMAZING progress. You should be so proud of yourself :)
I completely agree about low-carb for fasting prep. I will make a video about that really soon. It makes complete sense on multiple levels. It speeds up the fat adaptation process, helps control hunger, makes the switch between fasting and eating less stressful, etc. There are plenty of people who can eat whatever they want while using ADF, but I steer anyone who is struggling towards low carb.
On to your question. Why would ADF be better than doing a 72 hour fast each week. I agree that in some ways it would be easier to just get the fasting "over with", but I do believe that ADF offers advantages.
1. You are in a calorie deficit for shorter periods of time. The cycle of fasting for shorter periods, and overfeeding more often, do seem to offer psychological and physiological advantages:
czcams.com/video/6BcgfgVQLw4/video.html
czcams.com/video/t8WGN9v34C4/video.html
2. I enjoy using longer fasts as a tool, or doing it to boost the health benefits of fasting, every once in a while, but my main concern with 72 hours fasts each week has to do with the loss f lean mass. Our bodies require essential amino acids every day. We either eat them or they get taken from our lean mass. Even 36 hours is a long time without eating them, which is why I don't recommend that lean people use ADF.
The first video in this series (fat-loss sweet spot) explains why we can get away with being more aggressive when we have a lot of weight to lose. The rest f the series explains the ways that we can preserve our lean mass and metabolic rate while losing fat:
czcams.com/play/PL7zPcraYKbGD171OjtsEoE3OF3U97m4L1.html
There have never been any studies that have compared ADF or 4:3 fasting directly to doing a 72-hour fast each week. But how I look at the literature makes me think that ADF is a better option for most people.
I would love to hear your thoughts after you view these videos. Keep up the GREAT work :)
@GrowGrayMatter Just started ADF this past week. Any idea when your next video in this series will post? Looking forward to it!
The first fasting routine I've been able to stick with instant weight loss and the ability to train weights and gain muscle, only down fall is my bad moods .
I am starting with IF (16:8) for two weeks. Then switch to omad in every other day. After my body adapted I will ADF. I always rushed into things and failed with doing one wrong thing alone. My mind adapts too
thank you for this, i'm not obese but i have this layer of fat sitting g over my abdomen that bothers the crap out of me because i know it's all the processed foods im addicted to. Lately i've started eating a lot of beans and occasionally meat. i'm excited to take back my heath and become a kid again!
Not to mention i completed a simple structured 6 week exercise plan (just 4 days living weights per week)
that was the first time i've every stuck to anything perfectly, i created different exercises for another 6 weeks and im going to keep doing it this simple way until i want more challenges. I already feel like 4 days a week at the gym is t enough! i want more :D
People's results doing all kinds of fasting are amazing. My highest weight was 130kgs and I've been doing IF for almost 3 years now, and I have lost about 20kgs. The problem is that I am kind of addicted to sugar and never ate well, so I could've easily been at normal weight right now with the 11400 hours of fasting I did - but I'm not. I'm trying to quit sugar and I am re-watching your videos because I want to seriously give this ADF a try. Wish me luck y'all!
i'm the same addicted to sugar ! one thing i noticed is that if i go off a month or so, I don't gain the weight back I maintain so when I jump back on then weight continues to come off where I last weighed.
Started 5:2 fasting last week after watching your video, it was way easier not to eat for 36h than expected, 1st day I started struggling around the end of the day but I then started drinking salt water and it really helped alleviate food craving thoughts since then it's been really easy especially after experiencing how good I felt after, the only problem I experienced so far is explosive diarrhea after breaking my fast with very poor choices of food I literally shat myself today wasn't fun
How to ease into fasting 11:56 . You’re welcome . The tips are great
I've had so much trouble my whole life up and down I'm currently doing adf and it's so freeing to me I know one day I fast the next day I eat I have no more restrictions I don't count calories or worry about every calorie it's so good for me my skin is clearer I feel better on my fast days more energy
I hope you are ok. This channel it has been very quiet. ❤
Couple questions on ADF.
1) if you go on vacation for a week or two, and quit the ADF while on vacation, would you be uncomfortable and feel bloated like if you have been dieting and go back to normal eating?
2) if you take meds that it is recommended to take with foods, do you still take them daily, or quit taking that medication
I eased in. 😊
I use the life fasting app. It is simple and I like it.
Hi Frank, I was wondering if you got loose skin doing adf? Thanks for taking the time to read my question.
I have a few questions:
1. Is this bad for your hair (I am a woman who is growing locs "dreadlocks") and for obvious reasons, I don't want to deal with hair loss.
2. Once you've achieved your goals, how do you go back to eating everyday? Is this something you would have to do for the rest of your life to maintain?
3. Is this sustainable (part of question #2).
4. Do you need electrolytes on your fasting day?
5. Do you workout on a fasting day or should you only be working out on feasting days?
Thanks!
I'm 5'4 and I went from 170-139lb following the traditional methods (CICO+gym) but it took me about 2 whole years. I had 2.5 more months till my wedding and needed to still lose 15lb, and came across the 5-day water challenge and then ADF. So I did both: water fast was sooo hard till after the 3rd day and then became easy, and I got down to 129lb in just 5 days. But my weight slowly crept up again once I reintroduced food. I then did ADF once my scale crept back up to 135lb and consistently lost ~0.5-1lb every 2 days (I weighed myself every day). I was losing weight without much effort and my scale was more consistent than when I used the traditional method. What I noticed: my cravings were more subdued after a while and I was more productive on fast days. It was also a lot less mental gymnastics than CICO. Even though I wasn't eating anything on my fast days, I didn't feel the depravity I felt w/ CICO bc I knew I could eat it the next day. I reached my -15lb goal even though I couldn't be that strict with ADF (due to pre-wedding hassle) and maintained that weight for a while. I only gained lbs again once I started eating same amount and quantity of meals as my husband and started having date nights everyday :((( NOW I'm back to 139 6-months post wedding and for the life of me I cant stick to ADF for a single day :(((( I KNOW IT WORKS its just so hard to accomplish the second time around D':
Thank you so much for sharing. Congrats on the wedding as well :)
I agree with all of your thoughts on ADF. One of the things I love about ADF is the psychological breaks from dieting. Being hungry every other day is much easier than being sort of hungry all the time :)
czcams.com/video/6BcgfgVQLw4/video.html
Hopefully you can start with the advice in this video and get back into your ADF groove. Focus on eating well on your eating days, and getting some good quality sleep, and you should be back on track in no time. Please keep me posted. You got this!
You are an answer to
Prayer ! Literally I prayed for a plan I could stick with . I have tried OMAD with intermittent fasting and found it difficult. I’m an all
Or nothing gal , so this just works ! Thank you Dr O ❤
You are very welcome. I hope that it works wonders for you :)
I am the same as you. OMAD just wasn't a good fit for me. I talked about why in this video that compared the 2:
czcams.com/video/ebw63MmKDM0/video.html
I haven’t moved up to ADF yet, not sure if I can. Last blood work showed a slight protein deficiency(bun levels)
6/23/23 started 486lbs, cut processed foods out, low carb. Not until around Oct discovered intermittent fasting, cut down to a 4-6 hour eating window, slowly moved to OMD every 3rd day with 2 meals the other days. November I started Monday fasting day. And first of the year I did a 76hr fast to reset. I do drink electrolytes on my fasting days and eat more fresh meat based diet (red meat, eggs, fish, chicken) I eat very low carb vegetables only twice a week. All my blood work has come down to normal level except cholesterol has gone up but not worried. I tried a CGM for a month to experiment with food to see how I respond to different drinks and foods. Was never diabetic but was knocking on the door. Learned fruit and starchy vegetables are no good. I stay around 65-85 normal blood sugar, and never spike above 125 when eating large meals.
Stated lifting weights and walking, I am now 340lbs, I feel great and when I feel my nutrition intake is balanced perfect, I will try ADF. I gradually broke into fasting and I find it easy and enjoyable now. The mental clarity from fasting is incredible. You are very informative and have a soft speaking tone very captivating.
Thank you so much for reaching out and sharing your story. It sounds like you are doing AMAZING! You should be very proud. Your diet sounds like it is a perfect fit for you. Testing with the CGM was a smart move. And I love that you are moving more and focused on lifting weights. You will find that a lot of my videos revolve around the importance of things that boost fasting/diet success (sleep, exercise, physical activity). How is your sleep?
Here is the main thing I point new viewers to. It is my fat-loss sweet spot series. I cover every major way to preserve muscle and metabolic rate while losing fat fast. These were the pillars of my weight loss success:
czcams.com/play/PL7zPcraYKbGD171OjtsEoE3OF3U97m4L1.html
Reach out if you have any questions. I am here to help
I am a retired first responder, 48 years old, I spent 6 months at ground zero and flipping to the landfill recovery site, I developed respiratory illnesses that I manage well, I have a bipap machine, I get 6.5-8hrs sleep. But on a second day fasting, I become hyper at night, I get bursts of energy where I go for a late night walk. But normally I get good sleep. I am currently on no medications, I take vit K&D and a time release vit C. That’s it. Never bought into all those keto snacks or recipes. I keep it simple with red meat, chicken breast, salmon and other nutrient rich seafood. Always had a low fat diet but it was high bad carbs and sugar. First time I use real butter with cooking or avocado oil, MCT oil with coffee. I am not some hardcore carnivore, I don’t eat high fat, but moderate, when I eat meat, my first 3-4 bits are the fatty parts, I find this satiates my appetite, then rest is lean meat. Took years to realize, the food industry is poisoning us with addictive foods. Go back to Whole Foods and organize, detox and rebuilt properly. Some days 1,200 calories other days 1,900. Never consistent with calories, just consistent with real food. The only thing in a can or packaged in a pantry are spices and herbs.@@GrowGrayMatter
It sounds like you are doing a lot of great things@@user-jb3bg9og7b. It sounds like you have found a diet that woks well for you. Everything you eat sounds great to me :)
I am prepping a video about how processed foods (including "healthy" snack foods) causes our hunger to ramp up and lead to overeating. They are absolutely addictive in my mind. Great job breaking fee!
I'm 43. Had a kidney transplant in 2007 and after years of medicines I became diabetic and now use insulin and I'm 40-45lbs overweight. I've done 18/6 Intermittent fasting two or three times a week and lost some weight. I want to try ADF to get myself in a healthier place and possibly drop some meds or lower my dependency.
Do you have any information on dermarolling loose skin and its efficacy? The typical lower stomach pouch area. It’s not extreme, but that’s where I have loose skin, and I am 25. Maybe it can possibly tighten overtime whilst working out and eating well. Thanks.
Hey if I follow adf and eat everything on the next day so will my weight will loose or not ??if yes then at which speed…. actually i am 14 right now and I really want to loose my weight and also want to eat everything …….And seriously men you are a true gem you always give reply to everyone!!
Do you think I can get similar weight loss results by doing omad? Or do you think ADF is more beneficial?
Hi Doc, thank you for this video. I’m on benazepril and wonder if I should take electrolytes when fasting. Some days, I walk between 4 and 8 miles. No, I have not asked my PCP; he is adamantly against fasting, low-carbohydrate diets, etc.
I’m on step 3. Working on a daily 16:8 fasting schedule.
This is great to hear. Keep up the good work. I look forward to hearing about your progress. Reach out if you have any questions. I am here to help
I’m attempting M-W-F fasting this week.
What I would like to know when to take the supplements for loose skin, Protein and creatine before or after work out when on alternate day fasting
I remember seeing Dr. O using ketone boost powder in one of his vidoes.
Can someone tell me what brand and where I can get them?
Please and thank you ❤
Can you explain to me why the eating window is so compressed to a couple hours……I thought the fast was 48 hours followed by one day (full) day of refueling and the back into the next rolling day 48 hours…..a couple of hours eating doesn’t sound like enough time to get sufficient protein and nutrients in before the next fast……thank you
Another. Great video doc.. hats off .. I spoke to you few months back and I could not do adf but I got into OMAD, lost Abt 13 kgs …. Now I started ADF … 1st day was a bit tough since right after holidays… 😃. First day of ADF .. I ate few veggies and almond and cashews… but I already feel the result in body but not in weight.. guess it’s too early..
can u suggest if electrolytes and veggies or green tea are ok on fasting days.. initially and then going full water on fasting days..
I tend to get a bit dizzy and light headed .. but c I guess it’s normal.
Thanks again for insights.
Thanks for updating me. I am happy to hear that you are making progress :). Keep it up!
Electrolytes are perfectly fine (and recommended) while fasting. I use a lot of electrolytes. I cover that here:
czcams.com/video/ciU8TV9Wsn0/video.html
Green tea is also fine during a fast as long as you don't add cream or sugar.
Getting dizzy and lightheaded sounds like an electrolyte issue. You may also want to start to track your blood sugar levels while fasting and reach out to your medical doctor if you experience other issues. Just ease into things and be safe
Keep me posted
@@GrowGrayMatter thanks doc for your insight. With electrolytes I don’t feel dizzy. Yes I found the video and watched it yesterday. Got new electrolytes today. Isotonic electrolytes .
31,5 g termékre
(1 adag) % NRV*
Glükóz 26,3 g
Nátrium 350 mg
Kálium 300 mg 15 %
Klorid 120 mg 15 %
Kalcium 120 mg 15 %
Magnézium 60 mg 16 %
Tiamin (B1-vitamin) 0,165 mg 15 %
Riboflavin (B2-vitamin) 0,21 mg 15 %
Niacin (vitamin B3) 24 mg 15 %
Pantoténsav (B5-vitamin) 0,9 mg 15 %
B6-vitamin (piridoxin) 0,21 mg 15 %
Biotin (B7-vitamin) 7,5 µg 15 %
Folav (B9-vitamin) 30 µg 15 %
B12-vitamin 0,375 µg 15 %
Ginzeng kivonat 50 mg
- ebből ginzenozidok 40 mg
Do you think this composition is good.
Sorry for asking too much.
Great video on electrolytes.
Thank you
I've been intermittent fasting for some time. More recently I have been trying to turn intermittent fasting into prolonged fasting. My problem is not fasting, which I find reasonably simple. My problem is breaking my fast.
How long do you keep up the fast? Is it a lifestyle change?
Last year I started with 72 then went into adf lost 15 pounds in 2 weeks took a break and now I bigger and can't start again. I do Omad
Hi Dr. O! I‘m doing extremely well with doing OMAD and having my meal after work in the afternoon. I would love to to ADF but if I try to ditch that one meal in the afternoon, I feel getting a really dense jaw and neck as well falling asleep or staying asleep is very difficult. I’m in ketosis since two months and eat proper amounts of food (till satiated), with a roughly 80/20 (fat/protein) approach. Any tips on how I can get rid off that tight/dense feeling? Best regards from Austria 🇦🇹. 😊
I decided not to use a tracker, because I don’t want to be regularly reminded that I am fasting. A little like not wanting to watch the clock when at work!
Thank you for sharing. I think that is a solid argument. I try not to focus on my fasting. I actually try to forget that I am fasting and just get on with my life. The key is to find what works for you. And you definitely don't want to watch the clock at work. It is grueling :)
I would like to know when i do adf why I have diarrhea is what I am eating to break my face. If someone know, please let me know.
Hi, I m 70 yrs male/ doing alternate day fast/ I have a LOT of trouble eating that much protein per my weight goal of 200LB/ On my eating day I usually eat one meal/ I weigh 267now about 6’ tall/. I just eat till I am full on eating days/ is this a problem?? thx
I'm finding that my heartrate is pretty low when I'm fasting more than 14-16 hours. I'm also experiencing a lot of palpitations. I have a history of afib, so I'm concerned that fasting might be a little too risky. Is it normal to experience these side effects?
For those who want to do 36 hoour fasting, start with 8:16 fast then OMAD for 2 weeks then do 36 hour fast for a month. This worked for me lost 20 lbs in 1 month.
Another Question for you Dr. O. Not sure if you can help.
How do you calculate the calories of a homemade meal food that cooks in a sauce you won't consume? Example, Ossobuco.
Do you still include the sauce into the calories of each serving size even though you don't consume it?
You don’t count calories at all
Can you take multivitamins and omega 3 vitamins on fasting days?
Is there a recommended multivitamin to take while fasting and working out?
Starting my 36 hr fast today my goal is to get back to 135 -140 im currently 173. Hope to reach my goal before summers over . My eating days are Mon wed Fri but may change it to sun Tues Thur I am eating betweeen 7am-7pm may change it to 6-6 though. Put this comment to keep me accountable
I want to gain muscle and melt off the visceral fat...
I will be doing vegan high carb, low fat with adf. Will let everyone know how it is progressing in a months time.
Please do. I can't wait to hear how i goes. Reach out if you have any questions along the way. I wish you the best of luck
I have been doing a mixture of if and 36 hour fasting I started because food felt like a burden and fastings felt great. However when I told my girlfriend she said oh no you will lose muscle mass and this is my only concern could you address this Dr? I am an active 72year old female.
Great videos you've done a great job awesome information very detailed I appreciate it. I do find it pleasing that most of these quotes from these philosophers all stem from the Bible if you read the Bible in detail you'll find every quote can be derived or traced back to the good book!
Thanks for the kind words. I have already done my Bible study for the day. My faith is a huge part of my life. It drives me to be a better person and leave the world a better place than I found it. Be blessed :)
@@GrowGrayMatter amen 🙏
Hi, Dr. O! Thanks for the videos. I’ve started lifting weights with Egym 3x per week and walking or playing pickleball the opposite days, with Sunday as a full rest day. Which days should be my fast days or does it matter? Pickleball especially makes me so hungry I think bc I burn so many calories (600ish in 2 hours) but I’ve always been told to eat protein after lifting. Thoughts? Thanks!
Edited: I have 60lbs to lose
Thanks for reaching out. This is a tricky question for the reasons you mentioned. You are most hungry on your pickleball days, but I agree that it is important to eat well after lifting weights.
I personally always eat on lifting days. I feel like the 12 hour window after lifting is super important because that is when your muscles are primed to grow.
So, I would build your schedule around your lifting days, even though it may lead to some extra hunger on pickleball days.
Here is why I think lifting days should be eating days:
czcams.com/video/6BcgfgVQLw4/video.html
As well as how I built my personal schedule around training:
czcams.com/video/OPdKtS5Cqr8/video.html
I hope this helps. It is hard when there aren't easy answers :)
@@GrowGrayMatter Thank you! I’ll give it a go and let you know how I do.
I hope that it goes well@@maribethbousum4656. I can't wait to hear back. Good luck!
Hello i am new can you eat what you want to on this diet @GrowGrayMatter
@@GrowGrayMatteru went through menopause I have gained weight in my stomach and went you lose weight do u have loose skin
Is this recommended for someone with hashimotos?
I've been doing omad for 3 months now. I'm attempting to do adf, but I have very bad brain fog.
How long is your eating window after the 36 hour fast?
I have been waiting for a new video for the last five months and, honestly, I started feeling worried last month. Somebody knos what happens? Is Dr. O fine? It is very sad not having even a short clip from him to let us know he is busy or whatever. I hope he is ok.
Hi everyone and Dr.O. I am jumping right in. However, I didn't realize 36 hours, I thought it was 24. 😮 OK, I did well with 16:8, but it's no longer working. Is it 36 hours??
Either 1500 cal a day for calorie restriction. Or this method is 3000 calories once every other day. Both should have the same results. But fasting might get rid of extra skin
You haven’t posted in 5 months. Hoping you’re okay.
I'm not overweight, but middle-aged with thin limbs and a growing spare tire -- and have become pre-diabetic because of habitual snacking and sugar consumption. I've tried MWF water fasting for just a little while and it seems to have immediately broken my snacking habit on my non-fasting days. Being that I'm not really overweight, can I introduce occasional celery stalks and/or pickles to my fasting days to make them a little less severe? I understand the importance of complete water fasting for people with greater weight problems, but for people trying to break snacking habits and get out of diabetic territory, are cheats like that acceptable?
@harmanx On one version of ADF, people consume up to 500 calories on the fasting days. Gayle King interviewed a nutritionist on the CBS Mornings Show (I believe that's the name of the show). It aired 10 years ago. It is on CZcams.
For the external ketones or the MCT oil can you mix that with bone broth or do you just take it straight how do you actually take it and when is the best time to take it can you do it before night or will it keep you up?
Great question. I just down them on their own. I don't see why they couldn't be mixed with something like broth though.
I like to take mine after a workout. Ketones have been shown to help with recovery.
There is a time that I recommend trying them before bed. This would be if someone is struggling to sleep because of fasting. Adding some ketones before bed can help fuel the brain and can improve sleep.
I talk about why fasting can lead to sleep issues in this recent series:
czcams.com/play/PL7zPcraYKbGCSNGvmLw-A1Gz5B9HCWKz0.html
I hope this helps
@GrowGrayMatter it does thank you so much your videos have been wonderful and a huge motivational help!
I want to start ADF but can I break my fast after 48 hours I don't want to break my fast after 36 hours can I do this type of ADF Im from🇮🇳 india
I switched to ADF from OMAD before 7 weeks and lost 21 pounds.
I am facing plateau since 8 days.
What should I do? Switch back to OMAD , take a break from ADF ? or start 18:6 IF or start more aggressive fasting, e.g, 48/60 hours fast once a week. Please suggest.
Thanks for reaching out. I am happy to hear about your progress :)
I wouldn't make major changes after a short weight loss plateau. But it does need to be addressed if the scale doesn't get moving again.
Here are the 3 key places I start if the scale stops moving:
The main reason weight loss slows is a drop in physical activity:
czcams.com/video/6lmnWMXPhVo/video.html
I also always look at sleep issues. Sleep has a MASSIVE impact on weight loss:
czcams.com/video/uw_CHTiN1LU/video.html
The third thing I look at is making sure you are eating ENOUGH on eating days:
czcams.com/video/t8WGN9v34C4/video.html
I hope these give you some ideas. Reach out if you have other questions. Stay the course!
How long is your eating window after the 36 hour fast?
i lost 50kg in approx 2years. Many thanks
This is amazing to hear! I hope you are super proud of that, and that you feel amazing :)
haha yeah most of the time, but sometimes i am still not statisfied, its a moving goal i guess :D but to be honest, i feel so much healthier now and a lot of health problems are just completely gone! (83kg now)@@GrowGrayMatter
Yeah ! I'm starting over, and I'm going to eat 500 calories in my fasting days before I go to bed in order to help me to sleep.
Sleep issues during fasting are a major roadblock for some people. I did a recent series on that in case it helps:
czcams.com/play/PL7zPcraYKbGCSNGvmLw-A1Gz5B9HCWKz0.html
Sleep is so important. I hope that your new plan works for you :)
I have been doing this for three weeks but don’t feel like I am loosing weight but I see loosing inches
Losing inches is a great start. Hopefully the scale will start to change for you as well soon :)
What if you don't want to loose weight but fast for good health. How to do then
This is a great question. My hope is that everyone who uses fasting for weight loss ends up reaching a point where they need to adjust because they have reached their goals :).
There are a couple of ways to do this in my opinion:
1. Fast less aggressively most of the time, and only use longer fasts less often. So, instead of doing 3-4 36-hour fasts per week, you may want to do something like 16:8or 18:6 fasting most days, and then add in longer, health focused, 36-72 hours fasts every 2-4 months.
Here are a couple of vides about how you have to be less aggressive when you don't have excess body fat to "protect" you:
czcams.com/video/eFTs5MfODnM/video.html
czcams.com/video/83JNUiYhFlY/video.html
2. This is also where the fat fasts that I mentioned in this video can be a huge help. This is where I first heard of fat fasting. Lean people who wanted the health benefits of fasting (without losing weight) would add fat calories and/or exogenous ketones to their fasts. Fat has a very minimal impact on the benefits of fasting, and ketones are muscle-sparing. This is definitely an idea worth considering.
3. Make sure you eat plenty in your eating windows. You want to make sure that you aren't in a calorie deficit at the end of the week.
I hope this helps.
Hello, my name is Jeanette Ray on January 2 I started the keto weight loss diet, weight loss and today is February 5 but I’ve only lost about 9 pounds. I thought that I may should be losing more. I’ve watched several videos on CZcams about keto weight loss fast intermittent fasting in the last week I have done intermittent fasting to where I eat one meal around 4 o’clock. Is there something else that I should be doing for theweight to come off I like to know what you think. Thank you.
No such thing as ONLY. You are going in the right direction. Keep fasting videos on and in consistent rotation all day every day.
Healing within comes first. And weight loss is a side effect. Be encouraged and remember the body knows what to do to keep you alive and how to thrive... we just have to get ourselves out of the way.
The longer that you fast the more that you are setting the receptor sites inside your body go after the glucose stored in the fat.
I so need to succeed with this. Why is it such a struggle? I lost 100 over the past few years, but have gained 20+back, and need to regain control so I don't gain it all back. I have another 80+ to lose. Any, and all help and support would be greatly appreciated.
How well does it work for a woman in her mid thirties still menstruating? Do you recommend less fasting week before period starts? This is the only time I crave carbs, like a lot. ❤thanks
Thanks for reaching out :)
I am currently doing a ton of research for a video about females and fasting/exercise/weight loss. It might even need to be a series of videos. I am trying to find as much research as I can about how fasting impacts females specifically. I hope to have even better advice to share with you in a few weeks :)
But I can give you the short version now. It is completely variable. We can see trends in one direction or the other, but some women can be more aggressive in the follicular phase. Some can actually be more aggressive in the luteal phase (but its a smaller group), and some don't need to make any changes at all. This is why my advice has always been to listen to your body.
Excess hunger, and carb cravings, are quite common the week before menstruation. This could certainly be a sign that you should show your body some grace and eat a little more (and fast a little less) during that stretch. My only advice (based on working with dozens of women in your shoes) is that you need to be careful not to fall off of the rails. Some women stick with ADF all month because it is too hard to stop and start. Others have found that they only need to eat 250-500 more calories one their eating days to feel fine during this last week. You need to play with things until you find what works best for you.
The main way that I answer the question of whether or not 36-hour fasts are too aggressive is by considering how much body fat (stored energy) someone has on their body. A 36-hour fast is a mild stressor for someone with 100 pounds of body fat (once they are used to it). It is a much different level of stress for someone who has 20 pounds of fat on their body. Other factors certainly matter, but here is where I start. Here are 2 videos where I talk about this concept:
czcams.com/video/Kv71STGi18U/video.html
czcams.com/video/yQe38Q9z80k/video.html
But this is the main video that I want you to watch to help answer this question. I think you will take a lot away from this video:
czcams.com/video/B_I7MHKD_bo/video.html
The best way to know if something is working well for you is to ask your body. I talk about all the factors I monitor to make sure I am not losing lean mass, but it is really a gauge of how stressful an approach is. I am a male, so I use these tools to see how I am doing over a 3-4 month period, but someone like yourself may want to check in on a week-by-week basis to see when you can hammer the gas and when to tap the brakes.
I hope this helps
Here is the full playlist that video came from if you are interested. I have found that I can fast much more aggressively as long as I have all these factors in check (sleep, exercise, protein, etc)
czcams.com/play/PL7zPcraYKbGD171OjtsEoE3OF3U97m4L1.html
@@GrowGrayMatter you are amazing CZcamsr and a doctor!
Thank you for the kind words@@itsagoodday2165. I just want to help people transform their health in the way that I was able to. We are all in this together :)
Hi loved the video can you get into why it's bad for women apparently to fast longer then 5 days. Ive been hearing alot of this. I just finished a 7 day fast and people are saying its bad for my hormones is there any studies on it and what is your opinion? I want to lose about a 100/50 lbs/kg I'm overweight.
Thanks for reaching out. It is hard to speak on extended fasting because there are very few studies, and the huge majority don't involve female subjects.
I typically recommend ADF as the ideal method for losing weight. I used to do quite a bit of extended fasting (3-7 days) before I started using ADF. I actually lost more fat, less lean mass, and improved my metabolic rate compared to when I was doing longer fasts. I was able to lose 165 pounds in a year while seeing my metabolic rate when up 181 calories per day.
The reason that people may be especially concerned about extended fasting in women is that typically females are more sensitive to calorie deficits. I am in the middle of a massive research project looking into how females respond to dieting, fasting, and exercise. I will have a lot more to share in the coming months.
For now, here is the key. You need to figure out how aggressive you can be with your weight loss efforts before you see negative consequences. I call that the fat-loss sweet spot. This series will share all of the best ways to make sure you are losing fat the right way:
czcams.com/play/PL7zPcraYKbGD171OjtsEoE3OF3U97m4L1.html
Reach out if you have any questions as you go through it. It will be a big help. I wish you the best of luck on your weight loss journey :)
@@GrowGrayMatter Thank you it would be much appreciated. I am also doing Carnivore at the moment. I forgot to mention that I was trying to avoid keto flu that's why I fasted so long.
I hope that it is helpful.@@crystalwhite4047. I have been surprised by some of the things I am learning. Stay tuned :)
I'm a woman and I do longer fasts. On day 13 of a 13 day fast today.