I started ADF in August and have lost 48 pounds so far 🎉! 32 more to go! I came across a huge problem end of November- December. I would Always get super dizzy and almost pass out everytime I fasted. It took me a while to understand what was happening. And I found on Dr. Berg’s channel that it could be because your adrenals are fatigued.. fasting is supposed to help with adrenal however because I was spiking my sugar and eating whatever on my feast days it was too much stress for my adrenal. Now that I switched over to doing keto during my feast days, I can fast two days straight plus with no issue. So just wanted to mention that for anyone else having the same problem!❤
So happy I stumbled on this comment. Same thing's been happening to me. Thanks to your comment, I now realize it's because I've been eating lots of junk, sweets, processed and fast foods. From now on, I will do keto on my feast days and see how I feel. Can you tell me what, exactly, you are eating on feast days? Is it eggs, meat, avocadoes, low carb vegetables, butter, olive and coconut oil?
@@ntombilanga3541 sorry just saw this! Dr. Berg is a great source for keto. But I do try and focus on protein and healthy foods. Low carb is also fine since you’re not really doing keto per say.. Just more to sustain your blood sugar levels.
She did talk about it in a video where she mentions do not eat just anything because you will get dizzy, weak, and all the nasty side effects from eating junk. That also includes simple carbs. She mentioned that feast is fuel day so eat whole nutritious foods. Too much carbs will spike those insulin levels and get you feeling hangry the next day
I agree wholeheartedly!!! I’m an all or nothing. Those 500 calories throw me into full eating!!! To me you are either fasting or your not!!! By the way I lost 30 pounds in 5 1/2 months doing straight ADF 😊
Have you heard about the benefits of creatine for women. Especially perimenopaussal women? I’d say look into it and ask your doctor about incorporating it into your routine
@@sherimclean9925 I do! I’m in my late 20s. So I cannot speak on the effects of creatine for women in perimenopause/menopause. I workout and do heavy lifting. So my goal is saturation which takes 30 days of consistent use to really make my muscles pop as well as recovering quickly during and after my workouts. It doesn’t have any calories and it’s tasteless so I just add it to my unsweetened tea.
I have to chime in, I have watched you off and on for a while and I finally decided to try ADF for weight loss and cleaning my system. Woman, I had no idea what I was missing out on!! On my fasting days I am more clear headed and I still have a moderate amount of energy. For a couple of years nothing tasted good nor really appealing for me but now my taste buds are ramped up and I eat only healthy foods and it tastes so good!! Tomorrow I am fasting but today I really enjoyed the taste of the food and looking forward to tomorrow. Thank you for talking about this.
Hi, Fasting Family!! I just wanted to encourage everyone to stay the course. No matter how your fasting or what you call it...don't quit. Fasting is self-care and it's important. I'm so grateful for all of the sites that offer different opinions and information that help us to formulate our own fasting protocol and what will work best for us individually. No matter what, don't give up, improve your health, give yourself (...and others!!) grace and you'll eventually reach your goals. Love and blessings. Your friend on the journey 😊❤
@@colleenmarietthank you! I literally just ordered those LMNT packs as well through your link. Excited to try them and reap the benefits.🙌🏽🥰💕 keep up the good work motivating us all! 💪🏽🙌🏽 god bless you.
Started ADF last Sunday fasting mon, weds, and Friday. I lost 7 lbs so far and felt so much clarity. In the morning of fasting days I take a teaspoon of olive oil with a pinch of him. salt and then make a iced black coffee with a teaspoon of mct oil for work. I found that those 2 concoctions and also drinking water really helped through those fasts. This week I’m going to start doing the hiit 10 min workouts during fast days since there is supposedly so many benefits to working out while fasting. Hope all goes well to all my ADFers!
Love your work cause the mind is and can be the enemy. I needed to hear your no nonsense opinion about ADF. Jacquie from. Jo'burg South Africa. Love your short videos. Straight to the point nuggets for me. Love it
Wow! This is right on time!!! It's me again.. Im struggling, and i appreciate your videos so much. When im having a bad fast day, you are always there. I need to reset gotta lose 10-15lbs, (gained 10 back after a year of ADF) but my fast days are getting difficult. I did a whole year without this interruption. I gotta dive back in. I lost my weight without the gym but i think i need to exercise to reach my end goal.Thank you, Colleen. I appreciate you being here.❤❤❤. You look beautiful.
Your statement is my experience too. I lost 9lbs in 2 weeks doing ADF. When I ate >500 during my fasting window for 2 weeks I didn’t lose anything, I did maintain my weight but I did not lose any weight. I realized by doing that experiment that the >500 calories I ate on fasting days wasn’t worth not seeing results. I am back on ADF and it’s zero calories on fasting days and I’ve lost 8 more pounds.
Hey, I've been doing intermittent fasting for a minute -16:8, omad and variation, all in preparing my body and mind for ADF in January of this new year, looking forward to it🙌🏾.
I'm approaching the end of a 36hr fast. It was HARD. I was not physically hungry at any point. It was the greatest mental struggle to resist having some nuts/500 calories. I'm new on the journey but already feeling the difference in my clothing and was justifying having something to eat on a fast day. I keep listening to this video to gain the upper hand mentally. It has truly gotten me through my 5th ADF. Thank you soooo much Colleen.
This is a very helpful video message. I was struggling with extended fasting, but took baby steps to longer fasting that has been very rewarding and changing my mindset about eating certain foods while releasing 60 lbs so far. Great advice here.
I imagine that they studied 500 calorie down days because it's too much for most people to wrap their minds around not eating at all every other day. It's not like the scientists studied both 500 calories and true ADF and found that 500 calories worked better.
omg!!!! it's like this vid was made for me! I have been struggling... Ok, time to take a step back & re-evaluate. Let me focus these last 2 weeks doing OMAD, and start my ADF journey strong at the beginning of the year.
Couldn't agree with you more. 36 - 40 hr fast is easy for me now. I've been on it for the last two weeks, and will continue for another two weeks. I did it exactly like you. Started on 18-6 IF Next step - OMAD Third step - ADF Still a long way to go, and I will take a short break around Xmas, but I will not go crazy with the food. Then I will start again. 40 - 45 lbs to lose.
Oh, and by the way, That Hair style Looks really guudd on you, in my own opion, You should wear that more often. I did say my own opinion 🙂🙃❤ Blessings to you
I am so Thankful that I found your channel!! I started my alternate day fast journey today!! I’ve been an IF for about 2 years now doing 16:8 or 18:6 and then I tried OMAD but that still didn’t feel quite right. I’ve gained about 30lbs since last October and I’m started to feel it on my body again. I’m very excited to get back on track. And I’m even more excited that I found you! I been searching and searching on CZcams for the right content to keep me motivated and going. Thank you so much!!
I couldn't agree more with all that you say. I am used to alternate day fasting with 36 to 40 hour fasts. It makes me feel good, uplifts my mood, drops water retention, I have a couple hours of hunger and that's it. I am now finishing up day 2 of DIY Fasting Mimicking Diet and I am miserable. It is just enough carbs and calories to keep me out of ketosis and make me feel painfully hungry all day and hangry. I'm going to finish out the 5 days because I'm curious about the claimed weight loss and I would like a stem cell reboot but I already know that , next time, I'll just do a 3 day water fast....sooooo much easier! Thank you for your videos!
I started ADF, then got exposed to Toxic Mold right before Christmas and got very sick and gained weight back. I'm starting ADF again and have 100 lbs. to lose. It all started with Mold illness years ago which destroyed my Endocrine system and metabolism. Thanks for your inspiration!
Congratulations getting your foot in the door in the Tech world Colleen!! I too consider myself as an artist, and creative, I’ve been drawing since I was 8 😊. Fun fact to learn about you. Keep inspiring babes!
Thanks for all of the guidance and tips! I agree that easing into long fasts is the best way to be successful. I started with 16:8 last year and now I regularly do 18:6 and 20:4 -- and cutting down on carbs helps a lot too. I've lost 30 lbs (my goal last year was 20) LOL! In 2024, I will be working on moving to 24 and 36 hour fasts just to continue the great health and mental benefits. Thanks for your encouragement! More videos please!
I'm fasting on Sunday and Wednesday only so I'm very tempting to do this 5:2. So far I loss 2 kg. in 2 weeks. This is the best result I ever archived so I'm trying not to sabotage myself.
Hi Colleen first time i see your channel. You're absolutely dead on, if you can't fast for 36 hour its highly likely insulin is still very high and the body can't free up energy from fat. I have done adf in the past with no problems. Then recently i wanted to drop a few pounds and suprisingly i could not manage to not eat for a day. Lots of calories from redbull, added sugar, stress and poor sleep had my insulin sensitivity ruined. Did a few weeks of omad and low carb and then i just felt ready and started skipping days. Now its easy again. Its crazy how intune we can be with our bodies just by understanding some basic generalized biology! Its also an encouraging anecdote for those people that say they can't fast. They are right, you have to prime your body and it takes practice. Thanks for the video it was a great reminder as to why i do it. As a side note it does pay back if you push through the discomfort. It does help get you in that state easier the next time. But dang it can hurt. Greetings from Holland!
I'm doing ADF with the 500 calories allowance. Actually, I'm even allowing up to 1000 calories at the moment. I guess it's better to just call it a low calorie diet than ADF, but I strongly believe that I'll still lose fat doing it this way. Probably not as fast as true ADF, but still, I'll be losing fat, which is my only goal at the moment. For me, this method has been way easier than OMAD or 16:8. So, I'm sticking with it until my body tells me differently. I'll come back and update this comment in a month. If i forget, someone just leave a reply so I'll be notified. Or if you're truly interested just follow me because im documenting my weight loss journey. Also, I think we're all getting bogged down with terminology. So maybe this method should be called ADCR, where the CR stands for calorie restriction or ADIF. Because I don't see how someone who is obese like me couldn't lose fat doing this. At the end of the day, in regards to weight lose, IF, ADF, keto, and low calorie diets cause fat loss by creating a calorie deficit. So if weight loss is your main goal, I say just pick the one that's easiest for you to maintain and stay consistent.
I've been doing some research to learn more about ADF. I've been reading research articles from different scientific journals. They pretty much all report that ADF is greatly effective for weight loss, but the main thing I want to point out is that the participants in the studies usually followed the modified ADF approach where they were asked to consume 25-30% of their daily caloric needs on fasting days, which could be anywhere from 400-600 calories depending on the individual.
I am a hard loser, and I have also been doing the 5:2 diet style 600-calorie down days allotted for men, but my weekly schedule is more like 4:3. I do omad most days of the week, so most of my 600-calorie down day meals end up being keto, though I am not strictly keto on my up days, and roughly in the middle of a 48-hour fast. I have been doing consecutive down days lately. So for example, I might eat a normal meal on Monday at noon, then a 600-calorie meal on Tuesday at noon and another 600 calorie meal on Wednesday at noon. Colleen is absolutely right that strict fasting is better, but I find that these small meals help with compliance.
This idea of modified adf with 500 cal is discussed in Gin Stephens books and her podcasts. There was a book think also written about this. DR Fungs people say do like you said and nothing on fast days...
Thank you so much Colleen i jave just done my 90 days and i lost more than 15 pounds i am just 7 pounds away from my goal , the last 13 days of 90 days jas been soo hard that i also started doing this 500 cal thing, that was the worse decision i took , i wont do it again now am back with 36 hours MWF or customise kt according to my schedule, thank you for this video to remind me
So true!!! I incorporated 500 calories. BIG MISTAKE for me because I allowed the bad habits back in. I would eat dinner on “fast” and basically have more carb calories like potatoes, bread and wine which for me defeated the purpose of ADF. On “feast” day I’m focused on getting everything healthy in for the fast day and I don’t have capacity (VSG surgery) for the bad habits.
100% agree with you Colleen, a fast is a fast. This is not just about weight loss, this is also about empowering the mind. It’s all or nothing for me. Like you said in a previous video it’s black or it’s white. No in between BS.
I love you Colleen but I’ll have to disagree with you on this one. 500 calories on fast day for ADF is the most researched way of ADF. When ADF is mentioned in a study, it is including the 25% of maintenance calories on fast days 99% of the time. That’s where it came from, the research studies. For those struggling, don’t leave ADF just because you want/need the 500 calories. You will still get the weight-loss and health benefits….You are still “tapping into your fat stores” regardless of the 500 calories. People who do a daily deficit without fasting, are still tapping into fat. Autophagy? No, but autophagy is a finicky thing and a lot of us who “clean fast” may think we are in it when we still aren’t lol…You don’t have to be a fasting purists to get results ❤️ I’ve been ADFing for 2 years now, best thing that’s ever happened to me ☺️ I do 0 calories, because like Colleen, the having to eat and then stop is harder for me..but anywho, happy fasting and feasting everyone!
@@barbaraasante3577 Agreed, that’s why I do 0 calories myself. I was commenting for those that may think they aren’t doing ADF correctly if they choose the 500 calories. And also for Colleen because she said she wasn’t sure where the 500 calorie idea came from ☺️
I actually think OMAD is more intense than ADF 🤣 I've tried both and ADF for me is a breeze. OMAD on the other hand, is a different story. With OMAD it's just 7 meals a week, with ADF you can eat as many meals as you want on your feast days.
Starting my adf journey tmrw onwards, ended up watching so many videos of urs, such an 😇 u r❤. Actually I cud relate whn u said (in one of ur videos) that either I need all or nothing. God help me in getting thru this. Much love and blessings to you dear 💞
When people say that fasting doesn't work for them, I think they probably did the 500 calories halfway through and never actually got past the 16 hour mark. 16 hour fasts are just maintenance for me. 20-24 hours are the best for me..long enough to hit autophagy but I eat frequently enough that I don't overeat or binge.
There is no one size fits all approach. There has been plenty of research on modified 500 cal alternate day fasting on HUMANS, not mice - showing a myriad of health benefits, includ. improvements in blood sugar. And no, it's not a starvation, the following day must a be a good nourishing day.
I've been doing some research to learn more about ADF. I've been reading research articles from different scientific journals. They pretty much all report that ADF is greatly effective for weight loss, but the main thing I want to point out is that the participants in the studies usually followed the modified ADF approach where they were asked to consume 25-30% of their daily caloric needs on fasting days, which could be anywhere from 400-600 calories depending on the individual.
Thank you! Yes! This is how I feel too! I’m wondering if people in your Facebook group are aware of this? I see so many posts where people are not fasting clean, and having a small meal on the down day. I don’t get it! It doesn’t match what you believe!
thank you so so much for this video! I thought about building on the different types fasting and you proved my findings. So thanks! I am going implement what you stated and get BACK to fasting. God blessed me with you! Blessings sister.
Hey Colleen, love your videos! You’ve helped me ADF for the past seven weeks. I am following everything in this video but I’m concerned bc in the past week I’ve plateaued. I don’t seem to have lost any weight. I just keep fluctuating between the fasting number and the feasting number. Any suggestions? Drop a meal on my feast day? Thank you so much!
OK so I’m gonna comment on this just because I do ADF and I had to switch to doing at least a 500 cal meal because I have heart issues. On the days when I would try to do a 36 hour fast I would go into a fib and have massive palpitations which means for me like you said ADF might not be feasible and I might have to switch to OMAD. The problem with doing that though there’s no way I could do OMAD and only have 500 cal. You just gotta figure out what Fast works best for you and I learned the hard way. We had to call 911 because my Afib got out of control.
Hi Colleen! so, after you were happy with your body and your weight, did you continue with ADF or you started with a different diet, what happened? Thank you.
Colleen could you make a video on being at a normal weight but still want to do OMAD eg if you're already slim but still want to lose ten pounds I'd really appreciate it thank you..
Thanks for the videos. It has helped me a lot. On my fast days is it okay to drink warm water with apple cider vinegar, cayenne pepper, cinnamon, lemon and honey mix?
you HAVE to work your way up. otherwise it’s going to be hard and you’ll set yourself back. ive been doing 16:820:4 pretty consistently for a good part of this second half of the year. i just did a 61 hr fast very effortlessly aside from just wanting to eat coz there was good in front of me. the more you build up your fasting times the easier it’ll be. trust me.
Colleen, could you please explain the hours for ADF? So if I stop eating at 8 pm on Monday then my fast ends at 8 pm on Tuesday (24 hours) But I am not going to eat dinner at 8 pm Tuesday night. So I would wait until the next day 12 noon to eat (36 hours). Is that the schedule?
Good morning from England. I have stalled now for one month after loosing 38lb on keto I have also not long finished 36hr fast but still no weightloss iv been doing alternative day fast now for another few day still nothing
Hi Colleen! Did you used to have another CZcams channel? I remember following you there and if I remember correctly you had to stop fasting because of a medical condition? I hope I am not confusing you with some one else. Anyway I am happy to see this video of yours and that you are doing ADF again.:)
I just read an article supposedly describing a study that debunked alternate day fasting. It said ADF was a failure because participants failed to adhere to their 500 calorie maximums on fast days. That is not fasting!
Finally tried this . I think I'm getting a hand of it . But I fast 16 -24 and 36 once a week . Some days I skip fasting and some day I don't even get to a full 16 hrs . I jus fast wen I feel but also trying to stick to a schedule. But I haven got my diet in track . It been 3 weeks and I've seen some improvements. I'm trying to b patience .
Hi Colleen, I have been watching your videos. And, I just started alternate day fasting lol I am fasting today. Question, what time do you break your fast on eat days?
Hey Colleen and soul fam.... I've been on my ADF journey for 9 months now. I've lost some weight. But I've been on a plateau for a few weeks now.... I don't understand why and what do I need to come out of it? Can anyone help me with it please? I've been following my fasting days properly. With black coffee or coconut water and normal water. But I just can't seem to come out of the plateau. Halp
Do you know what can be causing bloating during ADF? I feel super bloated. I did ADF in 2022 and lost 20lbs and this year I’ve been on and off with ADF but I’ve experienced a lot of bloating. Today is my feast day and all I had was kimchi and an avocado for breakfast. Lunch was plaintain chips and sardines in olive oil. I haven’t really eaten that much and I feel so bloated. Thanks for this video.
You may need to take a daily probiotic capsule. And the plantain chips might be bloating you too bcuz it's high carbs fried in seed oil coming off a fast, putting junk food in your system after cleaning it out. The body will be more sensitive to junk food after being cleaned out with a fast.
Do you add any sugar, honey, or any kind of sweeteners to you coffee or tea? I hear her saying clean, but I’d really love to know please. So far I got the 36:12 right. I might be getting the adding sugar to my coffee wrong though.
Hi Colleen!! I weight train. How should I supplement on the days I’m fasting? Or, should I do workouts that don’t require supplements? I like to drink protein or BCAAS after a workout.
Very good video, thank u. Its so true what u saying about that 500 calorie meal. 👍can u make a video about how much to eat on a feast day and or overeating and about what to do if u lost fasting motivation?! ❤❤ hello from germany
@@Chickennugultimate I know, she was asking to write what else we want to hear about adf. I would like some new Videos on that. I watched all her videos already.
Hi Colleen ❤I love your video very much I did adf for one month now I started on the 19/11/23 to 24/12/23 I lost 5kg 😄😄which is very great 🎉 but I want off for 3days now I want to know if I could get back on it
Hello! I tried ADF for a week I fasted 36 hours for 3 days of the week. After the first week the scale didn’t change one pound. I lost all motivation after that and can’t seem to get back into fasting. Is it normal to not lose any weight at first. I’m 5”4 and 196 lbs so I definitely have weight that needs to be lost.
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I started ADF in August and have lost 48 pounds so far 🎉! 32 more to go! I came across a huge problem end of November- December. I would Always get super dizzy and almost pass out everytime I fasted. It took me a while to understand what was happening. And I found on Dr. Berg’s channel that it could be because your adrenals are fatigued.. fasting is supposed to help with adrenal however because I was spiking my sugar and eating whatever on my feast days it was too much stress for my adrenal. Now that I switched over to doing keto during my feast days, I can fast two days straight plus with no issue. So just wanted to mention that for anyone else having the same problem!❤
So happy I stumbled on this comment. Same thing's been happening to me. Thanks to your comment, I now realize it's because I've been eating lots of junk, sweets, processed and fast foods. From now on, I will do keto on my feast days and see how I feel. Can you tell me what, exactly, you are eating on feast days? Is it eggs, meat, avocadoes, low carb vegetables, butter, olive and coconut oil?
@@ntombilanga3541 sorry just saw this! Dr. Berg is a great source for keto.
But I do try and focus on protein and healthy foods. Low carb is also fine since you’re not really doing keto per say.. Just more to sustain your blood sugar levels.
She did talk about it in a video where she mentions do not eat just anything because you will get dizzy, weak, and all the nasty side effects from eating junk. That also includes simple carbs. She mentioned that feast is fuel day so eat whole nutritious foods. Too much carbs will spike those insulin levels and get you feeling hangry the next day
I agree wholeheartedly!!! I’m an all or nothing. Those 500 calories throw me into full eating!!! To me you are either fasting or your not!!! By the way I lost 30 pounds in 5 1/2 months doing straight ADF 😊
Folks need to hear honesty. As a woman in perimenopause It’s been difficult for me so I have to work my way up.
One step at a time
Have you heard about the benefits of creatine for women. Especially perimenopaussal women? I’d say look into it and ask your doctor about incorporating it into your routine
@@FolasadeXOdo you use the creatine on both fasting and non fasting days?
@@sherimclean9925 I do! I’m in my late 20s. So I cannot speak on the effects of creatine for women in perimenopause/menopause. I workout and do heavy lifting. So my goal is saturation which takes 30 days of consistent use to really make my muscles pop as well as recovering quickly during and after my workouts. It doesn’t have any calories and it’s tasteless so I just add it to my unsweetened tea.
I have to chime in, I have watched you off and on for a while and I finally decided to try ADF for weight loss and cleaning my system. Woman, I had no idea what I was missing out on!! On my fasting days I am more clear headed and I still have a moderate amount of energy. For a couple of years nothing tasted good nor really appealing for me but now my taste buds are ramped up and I eat only healthy foods and it tastes so good!! Tomorrow I am fasting but today I really enjoyed the taste of the food and looking forward to tomorrow. Thank you for talking about this.
I’m so very proud and happy for you
I agree completely, it’s definitely easier to not eat than eat and stop.
Me too. I’m all or nothing
I call it a healing day and to heal your body can’t be busy digesting 500 calories, I clean fast to heal
Well said, healing day and lowering blood sugar while fasting. If body is burning food, then that’s eating.
Hi, Fasting Family!! I just wanted to encourage everyone to stay the course. No matter how your fasting or what you call it...don't quit. Fasting is self-care and it's important. I'm so grateful for all of the sites that offer different opinions and information that help us to formulate our own fasting protocol and what will work best for us individually. No matter what, don't give up, improve your health, give yourself (...and others!!) grace and you'll eventually reach your goals. Love and blessings. Your friend on the journey 😊❤
Exactly. If you eat 500 on a fast day it is not a fast day because it starts the insulin cycle again.
This is true. And if you want autophagy it’s best to only do water, without any food/protein at all. Good message.
Fast day for me today. Thanks for your videos Colleen 🙌🏽 next week will be 1 month ADF for me and I feel amazing! Down 11lbs so far 🙌🏽🙌🏽🙌🏽🙌🏽
Big congrats to you!!
@@colleenmarietthank you! I literally just ordered those LMNT packs as well through your link. Excited to try them and reap the benefits.🙌🏽🥰💕 keep up the good work motivating us all! 💪🏽🙌🏽 god bless you.
@@colleenmarietneed help to lose 13 pounds to be on my goal weight please. Was doing ADF LAST MONTH now doing OMAD or 20hrs fast
Started ADF last Sunday fasting mon, weds, and Friday. I lost 7 lbs so far and felt so much clarity. In the morning of fasting days I take a teaspoon of olive oil with a pinch of him. salt and then make a iced black coffee with a teaspoon of mct oil for work. I found that those 2 concoctions and also drinking water really helped through those fasts. This week I’m going to start doing the hiit 10 min workouts during fast days since there is supposedly so many benefits to working out while fasting. Hope all goes well to all my ADFers!
What does the olive oil and salt do?
Love your work cause the mind is and can be the enemy. I needed to hear your no nonsense opinion about ADF. Jacquie from. Jo'burg South Africa. Love your short videos. Straight to the point nuggets for me. Love it
Colleen you are GLOWING!!! And this hair length😍
Thank you so much
Wow! This is right on time!!! It's me again.. Im struggling, and i appreciate your videos so much. When im having a bad fast day, you are always there. I need to reset gotta lose 10-15lbs, (gained 10 back after a year of ADF) but my fast days are getting difficult. I did a whole year without this interruption. I gotta dive back in. I lost my weight without the gym but i think i need to exercise to reach my end goal.Thank you, Colleen. I appreciate you being here.❤❤❤. You look beautiful.
Your statement is my experience too. I lost 9lbs in 2 weeks doing ADF. When I ate >500 during my fasting window for 2 weeks I didn’t lose anything, I did maintain my weight but I did not lose any weight. I realized by doing that experiment that the >500 calories I ate on fasting days wasn’t worth not seeing results. I am back on ADF and it’s zero calories on fasting days and I’ve lost 8 more pounds.
Hey, I've been doing intermittent fasting for a minute -16:8, omad and variation, all in preparing my body and mind for ADF in January of this new year, looking forward to it🙌🏾.
Colleen, your skin is glowing!
I'm approaching the end of a 36hr fast. It was HARD. I was not physically hungry at any point. It was the greatest mental struggle to resist having some nuts/500 calories. I'm new on the journey but already feeling the difference in my clothing and was justifying having something to eat on a fast day. I keep listening to this video to gain the upper hand mentally. It has truly gotten me through my 5th ADF. Thank you soooo much Colleen.
You’re so welcome!
This is a very helpful video message. I was struggling with extended fasting, but took baby steps to longer fasting that has been very rewarding and changing my mindset about eating certain foods while releasing 60 lbs so far. Great advice here.
A true fast is a fast. We cant cheat the process and expect optimal success.
The 500 calories is based upon scientific empirical research studies. It's more that than personal preference.
I imagine that they studied 500 calorie down days because it's too much for most people to wrap their minds around not eating at all every other day. It's not like the scientists studied both 500 calories and true ADF and found that 500 calories worked better.
omg!!!! it's like this vid was made for me! I have been struggling... Ok, time to take a step back & re-evaluate. Let me focus these last 2 weeks doing OMAD, and start my ADF journey strong at the beginning of the year.
Couldn't agree with you more. 36 - 40 hr fast is easy for me now. I've been on it for the last two weeks, and will continue for another two weeks. I did it exactly like you.
Started on 18-6 IF
Next step - OMAD
Third step - ADF
Still a long way to go, and I will take a short break around Xmas, but I will not go crazy with the food. Then I will start again. 40 - 45 lbs to lose.
I Totally Agree with this Whole Video! Thank you Coleen for Saying it Out Loud #FastingIsFasting! Period.
Oh, and by the way, That Hair style Looks really guudd on you, in my own opion, You should wear that more often. I did say my own opinion 🙂🙃❤ Blessings to you
I am so Thankful that I found your channel!! I started my alternate day fast journey today!! I’ve been an IF for about 2 years now doing 16:8 or 18:6 and then I tried OMAD but that still didn’t feel quite right. I’ve gained about 30lbs since last October and I’m started to feel it on my body again. I’m very excited to get back on track. And I’m even more excited that I found you! I been searching and searching on CZcams for the right content to keep me motivated and going. Thank you so much!!
I couldn't agree more with all that you say. I am used to alternate day fasting with 36 to 40 hour fasts. It makes me feel good, uplifts my mood, drops water retention, I have a couple hours of hunger and that's it. I am now finishing up day 2 of DIY Fasting Mimicking Diet and I am miserable. It is just enough carbs and calories to keep me out of ketosis and make me feel painfully hungry all day and hangry. I'm going to finish out the 5 days because I'm curious about the claimed weight loss and I would like a stem cell reboot but I already know that , next time, I'll just do a 3 day water fast....sooooo much easier! Thank you for your videos!
I would never even do 50 calories. To me that wouldn’t be a true fast.
So what
I started ADF, then got exposed to Toxic Mold right before Christmas and got very sick and gained weight back. I'm starting ADF again and have 100 lbs. to lose. It all started with Mold illness years ago which destroyed my Endocrine system and metabolism. Thanks for your inspiration!
Congratulations getting your foot in the door in the Tech world Colleen!! I too consider myself as an artist, and creative, I’ve been drawing since I was 8 😊. Fun fact to learn about you. Keep inspiring babes!
Thanks for all of the guidance and tips! I agree that easing into long fasts is the best way to be successful. I started with 16:8 last year and now I regularly do 18:6 and 20:4 -- and cutting down on carbs helps a lot too. I've lost 30 lbs (my goal last year was 20) LOL! In 2024, I will be working on moving to 24 and 36 hour fasts just to continue the great health and mental benefits. Thanks for your encouragement! More videos please!
If you're eating, you're not fasting, period.
Absolutely agree with this! Love your content, Colleen! Thank you!
I'm fasting on Sunday and Wednesday only so I'm very tempting to do this 5:2. So far I loss 2 kg. in 2 weeks. This is the best result I ever archived so I'm trying not to sabotage myself.
Good luck! The 5:2 diet is pretty awesome, but you have to be careful about sabotaging your results by overeating on your up days.
Hi Colleen first time i see your channel. You're absolutely dead on, if you can't fast for 36 hour its highly likely insulin is still very high and the body can't free up energy from fat. I have done adf in the past with no problems. Then recently i wanted to drop a few pounds and suprisingly i could not manage to not eat for a day. Lots of calories from redbull, added sugar, stress and poor sleep had my insulin sensitivity ruined. Did a few weeks of omad and low carb and then i just felt ready and started skipping days. Now its easy again. Its crazy how intune we can be with our bodies just by understanding some basic generalized biology!
Its also an encouraging anecdote for those people that say they can't fast. They are right, you have to prime your body and it takes practice. Thanks for the video it was a great reminder as to why i do it.
As a side note it does pay back if you push through the discomfort. It does help get you in that state easier the next time. But dang it can hurt.
Greetings from Holland!
Absolutely. Thanks for sharing
I'm doing ADF with the 500 calories allowance. Actually, I'm even allowing up to 1000 calories at the moment. I guess it's better to just call it a low calorie diet than ADF, but I strongly believe that I'll still lose fat doing it this way. Probably not as fast as true ADF, but still, I'll be losing fat, which is my only goal at the moment. For me, this method has been way easier than OMAD or 16:8. So, I'm sticking with it until my body tells me differently. I'll come back and update this comment in a month. If i forget, someone just leave a reply so I'll be notified. Or if you're truly interested just follow me because im documenting my weight loss journey. Also, I think we're all getting bogged down with terminology. So maybe this method should be called ADCR, where the CR stands for calorie restriction or ADIF. Because I don't see how someone who is obese like me couldn't lose fat doing this. At the end of the day, in regards to weight lose, IF, ADF, keto, and low calorie diets cause fat loss by creating a calorie deficit. So if weight loss is your main goal, I say just pick the one that's easiest for you to maintain and stay consistent.
I've been doing some research to learn more about ADF. I've been reading research articles from different scientific journals. They pretty much all report that ADF is greatly effective for weight loss, but the main thing I want to point out is that the participants in the studies usually followed the modified ADF approach where they were asked to consume 25-30% of their daily caloric needs on fasting days, which could be anywhere from 400-600 calories depending on the individual.
I agree with your method. Ease into it slowly & do what works for you.
Update please
I am a hard loser, and I have also been doing the 5:2 diet style 600-calorie down days allotted for men, but my weekly schedule is more like 4:3. I do omad most days of the week, so most of my 600-calorie down day meals end up being keto, though I am not strictly keto on my up days, and roughly in the middle of a 48-hour fast.
I have been doing consecutive down days lately. So for example, I might eat a normal meal on Monday at noon, then a 600-calorie meal on Tuesday at noon and another 600 calorie meal on Wednesday at noon.
Colleen is absolutely right that strict fasting is better, but I find that these small meals help with compliance.
Definitely a low calorie diet ..Definitely not adf but always do what works for you.
This idea of modified adf with 500 cal is discussed in Gin Stephens books and her podcasts. There was a book think also written about this. DR Fungs people say do like you said and nothing on fast days...
Wow Colleen you look very beautiful here I love your hair and your skin is flawless!!!! ❤
Thank you so much Colleen i jave just done my 90 days and i lost more than 15 pounds i am just 7 pounds away from my goal , the last 13 days of 90 days jas been soo hard that i also started doing this 500 cal thing, that was the worse decision i took , i wont do it again now am back with 36 hours MWF or customise kt according to my schedule, thank you for this video to remind me
Trying to pay attention but mesmerized by your beautiful skin! You look amazing! 🤩 Now I have to start the video from the beginning. ☺
Sis not one word was a lie. Not one. ♥️#ADF
Complexion is fire . No makeup needed .
I’m glad you made this video because someone on your group was asking about the 500 and I think they are confused. Fasting is the opposite of eating 😂
So true!!! I incorporated 500 calories. BIG MISTAKE for me because I allowed the bad habits back in. I would eat dinner on “fast” and basically have more carb calories like potatoes, bread and wine which for me defeated the purpose of ADF. On “feast” day I’m focused on getting everything healthy in for the fast day and I don’t have capacity (VSG surgery) for the bad habits.
i am exactly the same
Yes I agree ! I have been able to get through fast days simply by consistently drinking my water.
100% agree with you Colleen, a fast is a fast. This is not just about weight loss, this is also about empowering the mind.
It’s all or nothing for me. Like you said in a previous video it’s black or it’s white. No in between BS.
Absolutely correct…love 36 hour…usually ends up 43…i liketo start a fast at 3:00 in afternoon…love empty tummy going to bed
I love you Colleen but I’ll have to disagree with you on this one.
500 calories on fast day for ADF is the most researched way of ADF. When ADF is mentioned in a study, it is including the 25% of maintenance calories on fast days 99% of the time. That’s where it came from, the research studies. For those struggling, don’t leave ADF just because you want/need the 500 calories. You will still get the weight-loss and health benefits….You are still “tapping into your fat stores” regardless of the 500 calories. People who do a daily deficit without fasting, are still tapping into fat. Autophagy? No, but autophagy is a finicky thing and a lot of us who “clean fast” may think we are in it when we still aren’t lol…You don’t have to be a fasting purists to get results ❤️ I’ve been ADFing for 2 years now, best thing that’s ever happened to me ☺️ I do 0 calories, because like Colleen, the having to eat and then stop is harder for me..but anywho, happy fasting and feasting everyone!
Agree. It is the most researched fast and you don’t “give up calories” on an up day. Works well for many people.
Got some points there but the 500 cals it's just hard for a person who is trying to break from emotional esting
To each his own, but I gotta agree with Colleen. That 500 calories is the pandora's box you don't want to open.
@@barbaraasante3577 Agreed, that’s why I do 0 calories myself. I was commenting for those that may think they aren’t doing ADF correctly if they choose the 500 calories. And also for Colleen because she said she wasn’t sure where the 500 calorie idea came from ☺️
@@barbaraasante3577great analogy
That’s what I tell everyone start with and conquer intermittent fasting first then OMAD THEN ADF
I actually think OMAD is more intense than ADF 🤣 I've tried both and ADF for me is a breeze. OMAD on the other hand, is a different story. With OMAD it's just 7 meals a week, with ADF you can eat as many meals as you want on your feast days.
Mindy peltz says 36hours should be 2 or 3 times a week and mixed with 24 , 16 12 so that the body doesn’t become used to it
It depends your metabolism and your goql
Starting my adf journey tmrw onwards, ended up watching so many videos of urs, such an 😇 u r❤. Actually I cud relate whn u said (in one of ur videos) that either I need all or nothing. God help me in getting thru this. Much love and blessings to you dear 💞
When people say that fasting doesn't work for them, I think they probably did the 500 calories halfway through and never actually got past the 16 hour mark. 16 hour fasts are just maintenance for me. 20-24 hours are the best for me..long enough to hit autophagy but I eat frequently enough that I don't overeat or binge.
There is no one size fits all approach. There has been plenty of research on modified 500 cal alternate day fasting on HUMANS, not mice - showing a myriad of health benefits, includ. improvements in blood sugar. And no, it's not a starvation, the following day must a be a good nourishing day.
💯 facts!!!! Tired of people eating 500 cals calling that fasting. Just do omad
You tired?
Eat half of an avocado and keep it movin. It will keep your body in fat burning stage and wont knock you out of autophagy. ❤❤
Thank you for explaining this and alll the encouragement!! ❤️❤️
You look great...dear skin is flowless
I've been doing some research to learn more about ADF. I've been reading research articles from different scientific journals. They pretty much all report that ADF is greatly effective for weight loss, but the main thing I want to point out is that the participants in the studies usually followed the modified ADF approach where they were asked to consume 25-30% of their daily caloric needs on fasting days, which could be anywhere from 400-600 calories depending on the individual.
Thank you! Yes! This is how I feel too! I’m wondering if people in your Facebook group are aware of this? I see so many posts where people are not fasting clean, and having a small meal on the down day. I don’t get it! It doesn’t match what you believe!
That’s their knife to fall on
Colleen you look stunning! Go head girl!
thank you so so much for this video! I thought about building on the different types fasting and you proved my findings. So thanks! I am going implement what you stated and get BACK to fasting. God blessed me with you! Blessings sister.
Awww that’s so kind. So happy to help!
OMAD is not always 24…make sure full 24 for gut reset!
Great vid Colleen!
Hey Colleen, love your videos! You’ve helped me ADF for the past seven weeks. I am following everything in this video but I’m concerned bc in the past week I’ve plateaued. I don’t seem to have lost any weight. I just keep fluctuating between the fasting number and the feasting number. Any suggestions? Drop a meal on my feast day? Thank you so much!
OK so I’m gonna comment on this just because I do ADF and I had to switch to doing at least a 500 cal meal because I have heart issues. On the days when I would try to do a 36 hour fast I would go into a fib and have massive palpitations which means for me like you said ADF might not be feasible and I might have to switch to OMAD. The problem with doing that though there’s no way I could do OMAD and only have 500 cal. You just gotta figure out what Fast works best for you and I learned the hard way. We had to call 911 because my Afib got out of control.
46 hours fast straight. Is better I don't eat during fasting window 😊😊
Hi Colleen! so, after you were happy with your body and your weight, did you continue with ADF or you started with a different diet, what happened? Thank you.
Super grateful to you!
So nice of you
You look fabulous with your hair like this. It suits you.
Colleen could you make a video on being at a normal weight but still want to do OMAD eg if you're already slim but still want to lose ten pounds I'd really appreciate it thank you..
Thanks for the videos. It has helped me a lot. On my fast days is it okay to drink warm water with apple cider vinegar, cayenne pepper, cinnamon, lemon and honey mix?
you HAVE to work your way up. otherwise it’s going to be hard and you’ll set yourself back. ive been doing 16:8 20:4 pretty consistently
for a good part of this second half of the year. i just did a 61 hr fast very effortlessly aside from just wanting to eat coz there was good in front of me. the more you build up your fasting times the easier it’ll be. trust me.
Colleen, could you please explain the hours for ADF? So if I stop eating at 8 pm on Monday then my fast ends at 8 pm on Tuesday (24 hours) But I am not going to eat dinner at 8 pm Tuesday night. So I would wait until the next day 12 noon to eat (36 hours). Is that the schedule?
Good morning from England. I have stalled now for one month after loosing 38lb on keto I have also not long finished 36hr fast but still no weightloss iv been doing alternative day fast now for another few day still nothing
I can sail through a long fast just fine , but once I open the feeding window that's it fasting is over can't restrict to 500 calories.
Tianna Canyon
Hi Colleen! Did you used to have another CZcams channel? I remember following you there and if I remember correctly you had to stop fasting because of a medical condition? I hope I am not confusing you with some one else. Anyway I am happy to see this video of yours and that you are doing ADF again.:)
I use to do hair content but I did stop before
Post this in the group please!!
Donnelly Landing
I just read an article supposedly describing a study that debunked alternate day fasting. It said ADF was a failure because participants failed to adhere to their 500 calorie maximums on fast days.
That is not fasting!
😂
Finally tried this . I think I'm getting a hand of it . But I fast 16 -24 and 36 once a week . Some days I skip fasting and some day I don't even get to a full 16 hrs . I jus fast wen I feel but also trying to stick to a schedule. But I haven got my diet in track . It been 3 weeks and I've seen some improvements. I'm trying to b patience .
!ALGORITHM!
Hi Colleen, I have been watching your videos. And, I just started alternate day fasting lol I am fasting today. Question, what time do you break your fast on eat days?
Hey Colleen and soul fam.... I've been on my ADF journey for 9 months now. I've lost some weight. But I've been on a plateau for a few weeks now.... I don't understand why and what do I need to come out of it? Can anyone help me with it please? I've been following my fasting days properly. With black coffee or coconut water and normal water. But I just can't seem to come out of the plateau. Halp
Do you know what can be causing bloating during ADF? I feel super bloated. I did ADF in 2022 and lost 20lbs and this year I’ve been on and off with ADF but I’ve experienced a lot of bloating. Today is my feast day and all I had was kimchi and an avocado for breakfast. Lunch was plaintain chips and sardines in olive oil. I haven’t really eaten that much and I feel so bloated. Thanks for this video.
You may need to take a daily probiotic capsule. And the plantain chips might be bloating you too bcuz it's high carbs fried in seed oil coming off a fast, putting junk food in your system after cleaning it out. The body will be more sensitive to junk food after being cleaned out with a fast.
Bloating is from vegetables and certain processed foods.
I agree 100% only water or tea or coffee
Do you add any sugar, honey, or any kind of sweeteners to you coffee or tea? I hear her saying clean, but I’d really love to know please. So far I got the 36:12 right. I might be getting the adding sugar to my coffee wrong though.
Hi Colleen!! I weight train. How should I supplement on the days I’m fasting? Or, should I do workouts that don’t require supplements? I like to drink protein or BCAAS after a workout.
Thanks so much! !❤
Very good video, thank u. Its so true what u saying about that 500 calorie meal. 👍can u make a video about how much to eat on a feast day and or overeating and about what to do if u lost fasting motivation?! ❤❤ hello from germany
She has some videos on these if you look through them.
@@Chickennugultimate I know, she was asking to write what else we want to hear about adf. I would like some new Videos on that. I watched all her videos already.
Hi Colleen ❤I love your video very much I did adf for one month now I started on the 19/11/23 to 24/12/23 I lost 5kg 😄😄which is very great 🎉 but I want off for 3days now I want to know if I could get back on it
Not to mention that when you eat 500 calories on your fast day, you are giving up some of your caloric intake for your feast day and that is not fun!
Spitting facts
I agree 💯
Jones Carol Robinson Christopher Lopez Joseph
Did you alternate days fast every other day the whole month? Or did you only do ADF during certain times of the month?
How much can you lose in a month doing this protocol
Colleen what lippy are you wearing it need it lol 😊
I saw the link to the Facebook group but my request was declined,it makes me really sad
I agree dirty fasting is not a successful way as it is not true fasting
I had to stop because I found out I'm anemic. I don't know when I can get back to alt day fasting
Hello! I tried ADF for a week I fasted 36 hours for 3 days of the week. After the first week the scale didn’t change one pound. I lost all motivation after that and can’t seem to get back into fasting. Is it normal to not lose any weight at first. I’m 5”4 and 196 lbs so I definitely have weight that needs to be lost.