I started alternate day fasting 1 month ago, I went from 181 to 165. My fasting pattern is usually: Saturday/Sunday feast Monday fast Tuesday feast Wednesday fast Thursday feast Friday fast I literally eat anything I want on feast days, and I did not exercise everyday. Alternate day fast is the way to go, I feel great even on fast days.
@@brittanyjackson1016 sometimes a switch a day or other, depending on my week schedule. For example Valentine’s Day was a Monday, so instead of feasting Sat/Sunday I fasted on Sunday to feast on monday….
@@deborarovercipili3865 Hey I'm currently starting alternate day fasting I started with a 3 day fast so my body could get into ketosis. Tomorrow (Thursday)will be my feast day my question is did you start or stop eating the same time when breaking your fast. For example eating between 9-5 stop eating at 5pm fast the next day go to sleep and break your fast at 9am?
Thanks for sharing Debora...I have my schedule exactly like yours...this is week 1 for me and I'm excited and see immediate results. Where has this been all of my life? LOL Continued blessings on your weight loss journey.
It's not having the restrictions like when I did Intermittent fasting...more freedom...control and flexibility...it's clear...fast, then feast...repeat...ADF has changed my life.
When I started Intermittent fasting, I realized very quickly this wouldn’t work for my lifestyle. 1. Skipping breakfast and eating between noon and 8 was not actually a change from what I had been doing before with the exception of no late night snacks. 2. I was having a hard time squeezing 2 meals into that window of time. So, I switched to ADF (24 hour fasts 2x a week and 36 hour fast once a week) and that worked beautifully for my schedule. I’m now down over 32 pounds in 8 weeks. I’ve been losing 2-3 pounds a week after an initial big drop from water weight. ADF is life changing for me.
Same here. I just cant adapt to calorie restriction of normal diets and intermitent fasting is my normal modus operandi, so before knowing I was already at a plateau. heh. ADF is the best option for me. I Like more the black and white nature of this approach. Easier to deal psychologically in my case.
And yes, it happened to me too with IF that my metabolism slowed down and adapted to everyday fasting. Just switched to ADF and it is working like a miracle! I am enjoying food more and losing more weight; building more muscle at the same time. Thank you Thomas!!!
I'm a boxer and my impression is that if I keep my electrolytes in check (mainly sodium, potassium and magnesium) I can do 48 hour fasts without a huge dipp in performance. Would love to see a video on A.D.F for athletes or people with a very active lifestyle
I do extensive gym sessions right after 36 to 40 hour fasts. I will have a cup of black coffee 20 minutes prior then go hard for two hours. My energy will off the charts and even when I'm done I still have energy to spare but after about 5 hours my energy starts to boil and my body feels like it's ready to sleep. That's when il have my meal. Basically it's an omad style thing on feast days. I've done extended day dry fasting max 60 hours. I work graveyard shift and found that adf works best for me. I've done water and dry fast adf. Dry seems to work better for me
I had done OMAD fasting a year ago, and within a month's time I lost around 15 lbs. During the eating window I just ate salads with good protein and fats (chicken breast, avocado etc.). My blood markers improved and I felt much healthier. On occasions I did ate Carbs but that was again with OMAD. Wold love to see more videos on OMAD and ADF.
I've found ADF is the easiest way for me to be unrestricted when I eat with my partner (we don't live together), so I tend to fast on days I don't see him - I'd love to see more content on this
I tried ADF this week after doing IF for 5 weeks and I let go of 3 lbs of fat this week. Please please please do more videos on this. I dont feel there is as much out there on this as IF. Thank you!!
Just found this and I'm living this. Did 16:8 for 16 months, lost 17 pounds in first 2 months, then stalled. Didn't gain,maybe another 3 pounds continually lost and regained. Started ADF this July, lost 7 pounds in ONE week! Unbelievable! Beginning my 3rd week of ADF now.
I do alternate day fasting with IF whole foods/Mediterranean style diet at night with a huge meal 2000 calories every night (so no caloric restriction) then once a month, then I do a 48 or 72 hour fast followed by normal eating for 3 days for a reset. Then back again to switch things up. Fasting mostly for longevity. :)
More on alternate day fasting please. I would love a time table of supplements and tonics for both fasting and non fasting (12 hr fast) days as well. Thank you! 1/31/22-It just dawned on me, this is exactly what Thomas did for us in the January 2022 challenge. He even showed us where to add carbs to enhance muscle growth. Thomas, it is incredible how many people you have helped. God bless you-
Agree Rebecca, would be nice to have it all in one place, males/females. Also wish he could get his book onto Kindle, easier to have instead of lugging a book around. But your totally right, being UA-cam, information for everything is so segmented.
I started ADF over a year ago, 3 days a week, and it worked very well for me until I was closer my goal weight and I incorporated weight training, I was feeling hungrier so I've switched to OMAD on my strength training days to avoid losing muscle. My weight has increased a bit, but I don't see that I'm getting fatter, instead I see much more muscle definition and that keeps me happy.
You will not lose muscle when fasting, your body produces human growth hormone while fasting, so if you are feeling hungry you're not doing something right. I do not feel hungry at all on my workout days.
@@Ragesauce - How much protein are you taking in on your feast days in order to build muscle? Do you take in one days worth of protein or two days worth of protein?
It’s so hard for me to not go a day without fasting. I fast EVERYDAY 7 days a week for over a year doing 18:6 or 20:4. I function better at work, exercising, running errands. I feel sluggish when I eat, the only reason I eat food because I don’t wanna lose my muscles and die lol.
I do alternate day fasting from March this year.. I eat in keto style - fast - eat carbs- fast - keto style - etc.. Its great.. And will be nice hear more about it in your videos Thomas. Thx for great content for years!
how much weight have you lost if you dont mind me asking? besides ADF do you workout do cardio etc? any supplements you take during fasting days. would love to know more i'll be trying this very soon
I have started eating like this and I enjoy it carbs- fast keto fast carbs .I have Freedom.keto and fasting melts the weight of and carbs are still bae
Your body will never catch onto the pattern on ADF .. Just release yourself from it on invitations and social occasions . I'm doing for 2 years now . It's the best ..
Yeah I recently started and I’m down 15 lbs in the last month. It’s actually way easier than I thought, I think it’s harder to do 18-6. Right now I’m doing a 48 hour fast and I feel awesome!
You started me off on my IF journey back in 2017 and it’s totally transformed my health. I’ve lost over 70lbs and much of my chronic health issues I face have subsided significantly. I recently started trying longer fasts (36-72 hours) and am finding I LOVE them. This past week I had the idea for the first time to do alternate day. I’m only a few days in but noticed a massive increase in results. Didn’t even realize you posted this video! So timely! Yes please, would love more info on exercise and just ADF in general! 🙏
I've been doing IF for almost 3 years now and I quit losing weight, stalled big time. It got harder and harder to lose anything and I have also been bored! After watching the videos on fat, I did cut down the extra fat and that has helped. And now these videos are helping me because even though I'm not a breakfast eater I like the idea of doing alternate fasting days. It makes a lot of sense. I just have a hard time eating. There are days when I just don't want to eat but then I get so hungry on other days. This morning I woke up hungry 😩 but I hate cooking as well. I'm extremely picky as well and there are a lot of stuff I just can't or won't eat. Like avocados. Hate them! And as long as I have been doing keto now I have never eaten one. Eggs I have to force down, but I do occasionally eat. I think it's called food aversions? So I am trying to make some new changes and I really like this idea. It just may be a hard thing for me to do.
Hmmm. Not sure what advice I would give for your situation. Maybe work on mental toughness? No offense but you do sound a little whiny & OCD-ish here. Two things that don't really go together: successful dieting & being a picky eater who doesn't like to cook. Pick one or the other but you can't have both... :(
I’m all in Thomas. 63 year old IFer for several years. Weight creeping up in a rut, time to try something new to shock the system. Thanks for all you do!
@@georgina4874 hi Georgina. I have been maintaining my healthy weight now for the past 5 years. I have found it to be such a great tool. My body now has the ability to bounce between burning glucose and burning ketones as long as I don’t go too off the rails!
Definitely keen on more content on ADF. I have been intermittent fasting daily for ~12months to positive effect, but find myself in the ‘bored’ state you mention. My main concern with ADF is it’s effect on circadian rhythms, as it’s not consistent on a daily basis. How does this effect hormones on a daily basis? I’m looking at overall long-term health as much as fat loss. Dr. Andrew Huberman had a podcast recently on the importance on consistent eating cycles and hormones. Would love to hear your argument to this and how you think ADF fits with his theories.. And thanks for all the content, it’s been a huge help over the last 12 months.
LOVE your videos. I have been doing intermittent fast for over a year now... (no weight issues ever) I Do a 3 day water only fast once per month, but I REALLY like the idea of alternate day fasting... Typically along with the 3 day fast I also generally do a 1 day fast each week... I'm 72 ....don't do ANY kind of doctors or take ANY kind of drugs AND I do ALL I want/need/choose to do.............. Looking forward to alternate day fasting... This is great stuff ! ! ! ! !Thank you for your passionate commitment to help ALL of us
I did IF and OMAD both and saw good results - Jut started ADF and have seen amazing results - Of course verywhere on the internet they say im going to die if i do this - Im gonna give it a go as long as i can - I almost enjoy the non eating days
How totally inspiring to hear this about ADF (and ADF 500, basically)! I don’t know which one I’ll do, but what I’m guessing is that I’ll just gauge the fasting day and see if I can do without any food...or not. If not, then 500 calories it is! I also thought of switching it up and one week, the fasting day would be 0 calories and the next fasting cycle would be 500. :) Either way, how completely uplifting and refreshing to hear that one’s eating day does not have to be keto in order to lose weight. -I’ve been keto for many years and it has stopped working for me, not to mention, that there’s foods that I simply miss and not having them is not doing me any favors anyway, in the weight loss department. Time to switch it up. I love this Thomas and thank you again for the content! Please do make more ADF and ADF “500” calories specifically. -For my 500’s, I’m going to keep it basically carnivore just b/c the foods are awesome and easily countable: eggs, sardines in water, olive oil on the sardines, a bit of butter....BOOM!
Exactly what I need to hear more about. For the last three years I have done great intermittent fasting. This year has been awful. I gradually put 15 pounds back on and am feeling frustrated and unmotivated.
I had gained about 20 pounds and am finally getting it back off, and it's going so much slower and it is harder than when I first started 3 years ago. 5 to 10 more pounds to lose and omg its so slow 🐌 😫
@@groovy-momma418 I didn't gain, but got totally stuck and found it impossible to shift just a few pounds. I've started doing 1 48 he fast every week and it is making a huge difference.
ADF works! I was doing great until I stopped ADF and gained 15 pounds as well. Try a MWF ADF schedule I think the results will spark some motivation! 😊
Thank you, thank you!! I have been IF for 4 years and I found myself doing exactly what you said. I am recovering from a reconstructive surgery and will soon be back to the gym and "my regular" eating habits. Now I know what I need to do to jump start my weight lose!!
This is my journey...maybe it could help someone. I am 64 and 136lbs...about 8 lbs more than when I was at 18...but then I was stick and bones (healthy) but no muscle. So... Eight years ago I went 16/8 IF...also 100% distilled water. I had a 32 pant size and looked ok. All was fine...loved carbs and was inertia bound on any consistent exercise...and about 3 years ago started gaining some belly fat and also noticed muscle loss...topping at 161. But, I was clueless about carbs and sarcopenia, then and all the beautiful new science on metabolic health. One day, I woke up and realized that an 8 hour eating window was not necessary and that day started IF at 21/3. Easy. Then about 2 weeks later, I went OMAD because I loved the autophagy/etc extension idea and forcing 2 meals over three hours was not necessary, even a hassle. I then easily added keto once I was exposed to it. I remain very happy in keto...love the idea that I was moving to alternate fuel with all the amazing transformations metabolically/hormonally etc. I also quickly lost weight and within a few months stabilized at 136. I did have 2 gentle plateaus along the way and so did a few 47 hour fasts (still on OMAD, just skipped a day) and that worked. I also started a HIiT cardo...very slowly increasing intensity over some months. The idea was to layer in beneficial metabolic things over time. Soon I brought in Wim Hof breathing and then cold shower endings. Thumbs up. I started doing planks, too....taking walks. My sleeping patterns normalized to 11pm-6 or 7am when for my whole life I went to sleep 3am and got up after 11a. Just spontaneously happened...to my amazement. My bpm went from my usual 82bpm to 62-67! My bp which was about 120/82 went to 110/71...also, amazed me. One day, I woke up and intuitively knew I wasn't getting enough protein. The sarcopenia began to make sense and I spent a phase educating myself on this subset of my situation. Like with Keto, fasting and all the wonderful science...sooo much great material by soo many great people! So, I figured out my best daily intake in grams for protein and then realized I could not do that effectively in OMAD...so...with protein intake and muscle building now my primary focus...I expanded my eating window to 6/18 over three meals with an equal split of protein over the 3 meals, still keto, of course...still cardio and all. This turned out to be quite effective as I started gaining muscle right away coupled with resistance training...and this continues. I use one rep max with very limited motion (like Peter Sisco method) , right in my home, with just a camping mat and quality chinning bar for the static resistance. I love the ide of extended fasts (I once did a 7 day-er, quite a few 2 day-ers) and also love the idea of ADF...and when my muscle building segment reaches a healthy plateau...I will weave it in. I really like the alternate day thing...thanks, T and also the 36 off 12 hours on idea mentioned above. I also just started layering in Zack Bush's Nitric Oxide Pump...like! I also did a DEXA scan and a bioimped 360 degree scan (over the past months) and recently bought a continuous glucose monitor which I have yet to try out. One thing that threw me off for weeks was my dexa results...until I realized that being on keto the scan applies the glycogen water lost to fat and takes it away from muscle...which can skew the body fat% sizably and it did in my case. The journey continues! I will incorporate any good idea...the benefits are that awesome! Thanks for indulging me. Perhaps this may resonate with someone. Good luck on your mission!
Definitely would love more ADF content! I’ve been Doing IF 20:4, and 23:1 since May and lost ten pounds. Very frustrated at the slow slow progress! Did 39 hr fast this past weekend and lost 4 lbs just like that! Will definitely be doing ADF moving forward!!!❤
First of all, thanks for all you’ve shared an educated me on. Now that I’m ADF, I would love to hear more on it from YOU! Especially, around exercising, supplements and ADF.
Yes please. I’ll take as much ADF info as you can share. I’ve tried many forms of fasting and Alternate Day is what ultimately worked for my body type. Intermittent did nothing for me. My challenge with ADF was going for my training runs in the morning. My performance suffered. Is that something our bodies adapt to? I gained a significant amount of time and felt very weak during my training. Anything you can speak to on that is greatly appreciated☺️
My own experience seems to support greater fat loss when I do longer fasts of 24-72 hours. I seem to have diminished benefits when I eat consistently every day, whether it is 16-8 or even One meal per day. I’ve only been eating this way for about 5 months. My progress was spectacular at first with intermittent fasting, but not so much any more. But I still lose fat on longer fasting.
Same. 36 hours once a week and twice once in a while since January. This helps me feel better in general than just intermittent fasting which gets peppered in.
Same here, I love 24-72...I don't get much out of fasting for 18 hrs...I start knocking them pounds off when I do longer than 24 -72...I've lost 50lbs in 5 weeks but not by the shorter fasts
@@emilyneilson6554 ....6 hour window...then start slow with bone broth, then whatever you choose to eat but make sure you get your protein and vitamins in so as to prevent muscle loss
I definitely want more fasting guidance. I love eating food so when I do fast I want it to be as productive as possible. It's almost strange you just posted this video because this subject was on my mind a lot today.
Love the adf and IF content please keep it up I love how you break it down metabolically. Is intermittent fasting everyday not healthy? Is 3 to 4 days of intermittent fasting the safer way of fasting ? Just let me know yalls experience!
Thomas, I've followed you for years now. I've done keto, IF and carnivore, and while I lost weight and reached my goal a couple years ago, I've gained back 20 lbs that I'm finding hard to get rid of. After a cheat day last week I fasted for 24 hours and felt great. Then I feasted the next day, then I fasted the next (out of pure fear!). I'd love to hear more about ADF as I can see this as a doable option. I'll probably change it up as I go, maybe do carnivore for a month, then back to IF keto, then back to ADF. What's nice about where I'm at, I'm no longer afraid of doing things I thought, before keto, would be too hard, like ADF. I must admit I had to go through the keto gauntlet in the proper order, keto, IF, carnivore and now ADF, as well as watch your channel, or I'd never have gotten this far. Thanks, Thomas! I appreciate all the support and advice!
I have been alternate day fasting for about a year and a half. I have lost 75 pounds. This has worked so well for me. I would like to hear more of what you know about ADF. Thank you!
We want to hear more about what YOU know. You’ve been doing ADF a year and a half and have lost 75 pounds! That sounds like an incredible and amazing journey and story to tell. ♥️
Yes these videos have been very timely. I started my journey in February and I have lost 50 pounds. When I first started I made a lot of mistakes but I became increasingly educated and disciplined. But even though I’m more stricter than ever, my weight loss has turn into a trickle. I do keto. I fast and also calorie restrict. The longest I’ve fasted so far is 73 hours. I’m proud of myself and feel healthy but I know this will help me lose the last 15 pounds.
When I heard about intermittent fasting, I very quickly found myself prefering alternate day fasting, and have been doing it for about a year with great results. It's super easy for me to stick to, I feel great, and all medical metrics from weight to A1C to triglycerides have all improved substantially. I don't see any reason to ever stop alternate day fasting. What I do, is eat Monday, Wednesday, Friday, and then I also eat Saturday because there's an odd number of days in the week, and I eat one meal a day on the days I eat, and that meal is always healthy keto. Maybe someday my weight will be so low that I'll have to stop, but that's a problem I'd love to have, as I've always been overweight. But over time the rate of my weight loss has slowed substantially. I do weight a lot less, so my body is using less energy, and I do have more stress and less time to exercise than I used to, and I do find it easier to eat a lot more than I used to as it seems the stomach isn't so shrunk as it was when I started. But, with ADF I think I should be losing more weight than I am now, but that's okay, because I was worried about having to stop and not getting all the non-weight-loss benefits. It appears I'll be able to continue ADF much longer than I originally thought, as the closer I get to my final goal the progress gets noticeably slower. I think the biggest problem I'm having with ADF+OMAD+KETO, is that on the days I do eat a meal, I get super tired sometimes after eating, especially if I've done a stir fry with a lot of olive oil. I really look forward to the days I'm not eating, as I have tons of energy and no food related tasks or interruptions, but I kinda start to dread the days I need to eat, because it can make me so tired afterwards, and then I don't get anything done. I literally plan my calendar around doing a lot more on the days I don't eat, because I know I'll be much more up for doing more things those days.
Yeah with ADF your weight ROCKETS down at first, but even with ADF your weight loss will plateau eventually. One trick i've found to overcome this though is to occasionally join up 2 fasting days together back-to-back. I've found that throwing that in to your schedule occasionally will jump start the process again. But this should only be done by accustomed ADF'ers who are at least a couple months in already, and even then do it with caution.
@@icytides Yeah, it's been close to a year and a half now... All my weight loss has come in the first six months, then in the following year I've done ADF/Keto for 3 months on, then 1 month off ad-libitum eating. And that pattern of taking a month off every quarter and the rest of the time in ADF/Keto has been great, very sustainable for me, but even though 9 months out of the year I'm doing ADF/Keto, I'm not losing anymore weight. In fact, it appears after a month of ADF/Keto since my last break, I have immediately gone into a plateau very quickly and haven't been losing weight after the initial week. I believe my current weight is somewhat of a "set point", and I am actually already attempting what you suggested... I decided that I feel so good with ADF/keto and have done it for so long and I'm not struggling with it at all or hungry, so I'm going to start skipping some meal days... normally I'd go 44 hours between a 4 hour feeding time, but this week I'm going to skip a meal day and so that would put me at a 92 hour fast (just under 4 days). I have done a few 5 day fasts before, so I don't expect this to be too difficult, and hope it will shake things loose and lower my set point further down. I don't at all mind the lifestyle of ADF/Keto for 3 months with a month off to refeed and eat anything, but that does put me 75% of the year doing ADF/Keto, so IMO I should still be losing weight. Mathematically there's no way I'm not losing weight, I walk about 7 miles every day, and the one meal I eat every other day is a ton of calories, but it's not more than a single day's energy expenditure even if i was entirely sedentary, it just doesn't make sense... the only thing that makes sense is my body is like "nope, you've shed enough fat, I'm releasing extra insulin to make sure you don't keep burning through fat so you don't kill us both" but I'm not unreasonably low body fat, I'm not under 10%, I'm more like 20%, so I'd really like the body to not worry so much about starving to death, maybe if I do some more prolongued fasts with some feasting in-between it'll realize letting go of some more fat wouldn't be the worst thing in the world.
@@kissellj850 Maybe you're hitting some kind of metabolism barrier? How about directly trying to increase it by temporarily forgetting about the weighing scale and increasing your muscle mass via some weight/ resistance training or doing some swimming or climbing? Then any annoying persistent bits of fat might take care of themselves without having to go so hard on the diet.
Your content has allowed me to become more open minded and flexible with my keto/IF lifestyle. I've also got better results. Thanks for all that you do!❤️
Yes more ADF and specific sample structure. A 36 hr fast day started from the end of the eating day at 8pm seems like the appropriate structure. You would make use of the night to extend the fast but then get to eat starting with breakfast.
I've been doing alternate day fasting for the past couple months its been great. I feel great. Lost a lot of weight. More alternate day fasting content would be great and helpful to me for sure.
Modified alternate day fasting works so well for me. I was doing daily IF for almost a year and had plateaued for about 2 months. So, I decided to switch, and it had worked amazingly for me - I started losing again, and I much prefer this method.
Thomas, I started IF 5 years ago after watching your videos. It worked very well. The last year. and started to gain some of the weight back. So I have been doing ADF for the past month. The results are incredible. I can see the changes daily when I look in the mirror. I am actual doing OMAD on my eating days. I may switch to easting ad libitum. Once again thanks for giving me the knowledge to change my life for the better, Marcus
I am 62 years old (no medication) and had about 30 pounds to shed (from menopause and indulging in too many keto 'safe' desserts). I chose Dr. Ken Berry's BBBE (beef, bacon, butter and eggs) challenge for June and July 2022. For August I stayed with BBBE and added seafood (salmon, shrimp, lobster and tuna). I shed a total of 16.2 pounds in those 3 months. To speed up my weight loss in September (son got married mid month) I continued eating the same foods, but chose OMAD (one meal a day). However this woe (way of eating) felt rushed, not enjoyable. I shed 1.5 pounds for the month of September. Starting mid October and for November I am fasting 3 days a week (Monday, Wednesday, Friday). Today, November 10th, I have shed a total of 21 pounds! I am pleased with those results and my progress. The point being is to not give up. I searched until I found what is doable for me and as my life or the season's change I'll continue to try out new things that are healthy. Thanks for the video Thomas!
ADF! YES! MORE, PLEASE! Only a week in but loving it so far ... Been strict keto for 4.5 years and have done 13 week-long water fasts (with electrolyte powder) ... and all the fasts in between. 51 YOF ... Type 2 diabetic ... Fasting is THE ONLY thing that works for my blood sugar and ketones. Period. Thanks for the extra info and motivation, Thomas! 🙂👍💃💞
I’ve recently moved from strict keto to ADF and I love it so far. I feel free and less like I have to explain my eating habits. With keto my kids would ask “is that keto? Is that ok to eat?” I hated that. They shouldn’t be concerned with any of it. I do wish there were more videos on ADF. The science and even best approaches to it. Thank you for this!
I have been doing the same with keto and IF, and am thinking of switching to ADF as my weight loss has been sluggish. How have you done with weight loss now a few months later?
Thomas, thanks brother for this information! You honestly read my mind as recently I was thinking about the two styles. More ADF please as I find this information very important and helpful. Thanks again!
yes please do more videos on especially if possible “warrior diet 20:4” alternative day intermittent fasting because now i’ve been doing 20:4 warrior diet for months daily it’s definitely lost some of it’s beneficial bang!! especially weight loss probably because my body has just adapted to this type of diet existence and I really do feel like switching to an alternative day warrior diet would kickstart all the initial benefits I got from the 20:4 IF diet soo please please keep making videos onADF PLEASE?🙏🏽
I've been watching your videos for years. Definitely interesting to watch how your options and "facts" do change. It's not a bad thing. It means your constantly learning! I only realized while watching this video that yah I am probably "fasting" too often. Being on keto that appetite is quite low. I'd love to see more on alternative day. I've been keto for years and IF as well. Please tell me more about alternative day.
Thanks! I needed to watch and absorb this video again. It’s so true. I’m on my 4 years of consistent IF and I’ve plateaued in the last couple of months. Just this past week, I did alternate day fasting and within the end of that week, I already started loosing. I will keep going
Just now switching to ADF after a couple years of intermittent fasting! Your video was SO helpful to confirm this choice - more videos on this the better! Thank you!
Definitely looking for more ADF content, Tom. Lost 55 lbs on IF over 2 yrs but have gained back 20 over last 14 mo. I need that shock and I trust your science-guided approach
Hi Thomas! Helpful video-I've now gained a ton of weight doing IF for about 3 years_i used to mix in longer fasts but have stopped-not sure why! Would love more ADF content because I think it's the way to go for me for now...
I do one meal every other day and eat within an hour , in my eating window, I bmi 18 and I have massive energy to workout in a fasted state the morning after my keto meal - sometimes is keto, sometimes is keto vegan, sometimes is fast mimicking keto vegan, depending on my goals - and I am always in deep ketosis especially around the 24-48 hours my ketones rise to 3-5 and with steady blood glucose 70-90 I have lots of energy both physically and mentally. I am doing OMEOD since a month and I have done previously other prolonged fasts but I prefer to do 48 hours fasts because when passing the 72 hours the muscle loss is real. I love OMEOD and combined with exercise is deeply healing my blood work is spotless
Yes please more information on alternate day fasting. I’m in a IF slump and need to mix it up. Be specific for those of us who don’t know exactly what to do. Give us days and hours to fast, what to eat on fasting days as well as how many calories we should consume on our non fasting days. Time to get your dry erase white board and markers out. Thank you Thomas!
Very interested in ADF content, particularly along with endurance and strength training. I’m planning a longer backpacking trip next September and goal is to lose fat, gain muscle, and improve my cardio endurance.
More recipes if you ask me. Your recipes are some of the best Keto recipes I have found! Still looking for some Allulose at my grocery store but... Thank you for you expertise.
I do OMAD and my weight is under control, over the past year I achieved my goal, but this video sparked my interest as it make absolute sense to “shock” the system!!
Been doing ADF for 40 days so far. Plotted end of day weight every day. Trend line is y=202-0.365x. r^2=.892 currently at 186 down from 204 It's working. And I have cheated a few times, especially during finals.
Yes yes please more on alternate fasting! Lol. I lost 50 lbs with intermittent fasting and keto and now I just seem stuck at 200lbs. I got a little more lax over time but got strict again for the past month and am losing way sliwer than i originally did. I think this alternate fasting thing could be a solution. Thank you!
In this exact situation right now. Were you able to break your plateau? Stuck at 200 lbs for 4 entire months now. So confused and frustrated. Can’t reason how ADF is no longer working.
Great information today Thomas. Always great to wake up to inspirational stuff every day. Keeps us all motivated. It’s definitely true, you need to switch it up when you hit a weight plateau.But when you change your eating window around, the scales dip😁ADF is next on my list.👍💜
You have said it so many Thomas, but I haven’t listened so far. I can’t listen until my weight loss plateaus. Until then I must do OMAD daily for 4 days, fast 3 consecutive days and work out 6/7 days per week. I do trust what you’re saying though and if this weight loss stops I will certainly revisit these videos and your sage advice.
Nice video, I believe Alternate day fasting is the way to go. From Nov 2020 to May 2021 I did Intermittent fasting every day at range of 16-8 to 12-12. Hadn't fasted this much ever, but started to see a bit of weight gain, so when you posted a few months ago about the body adapting to fasting I stopped. Since implementing Alternate day fasting I was able to get back to ideal weight and lose the 3-5 lbs I had gained. Surprisingly I have been able to maintain my weight even eating beans and a couple of grains, but I'm likely not in Ketosis, but still low carb (and cognizant to not let carbs get out of hand) on the non-fasting days. If you only care about weight loss I think adding vegetable carbs is safe. Note however I am sprouting all my beans and all my grains (amaranth & buckwheat) for optimum nutrition thus ridding any of the anti-nutrients, and thankfully no gas eating sprouted beans, yay! Currently doing three 16-8s, and one 20 hr fast a week. And one last note I haven't exercised since Feb 2020, only re-joined a gym recently and will begin exercising again, I know thats terrible, but as far as wt. loss is concerned exercise matters almost zero for the experienced faster & keto dieter. Regards, Obi
Hi Thomas, I've been following your channel for over a year now,, And have lost 80 pounds intermittent fasting, But have now plateaued,, I'm now going to apply this shock tactic, But would like to know more about trying to fit in exercise at the same time, Thanks for all your content, Please try to keep it simple, concise and to the point. God-bless you.
As someone whos been IF for 4 months now. Your body gets used to it quick and you hit a plateau. Best to mix it up (any type of fasting) for a long term success.
Was doing 16:8 for over a year and completely stalled. Started ADF and lost 12 pounds in one week with exercise 6 days a week. I feel great and my body adjusted really quick to ADF. Some fast days are harder than others but this is actually working so it keeps me motivated to stick with it. My goal weight is in sight!!
"No problem with IF." False. The fasting duration of IF doesn't allow autophagy to kick in. The consensus is that it takes at least 48 hours for significant autophagy and at least 24 to derive any benefit. I was able to lose 50 pounds and reverse diabetes via 36 hour ADF. I was practicing a pseudo-keto diet at the time and exercising daily, but the single biggest contributing factor to my health improvement was the ADF. I fell off the wagon a bit and drifted to OMAD, but I'm getting back on ADF as it clearly works.
I discovered ADF by sheer accident. I've struggled with PCOS and endometriosis for many years. Chronic fatigue, chronic pain, and could never lose the belly fat. I'm only like 3 weeks into ADF... I have my energy back, the pain is either not there or marginally less. I haven't weighed myself yet this week but I lost 9 pounds in like 2 weeks. My waist is shrinking. I've barely just started and I already know it's changed my life. I feel very blessed.
@@debestain Best of luck! And hang in there it gets a lot easier after the first week. Just make sure you get your electrolytes on your fasting days. 🙂
Love to hear it!!! Same here! I have struggled with weight my whole life and I lost 12 pounds in my first week. Currently in week 3 and I haven’t weighed but seeing how fast my stomach and waist is shrinking is scary but so worth it!
Free Intermittent Fasting Meal Plan (downloadable): thomasdelauer.lpages.co/fastandfeast/
Free Keto Diet Meal Plan (downloadable): thomasdelauer.lpages.co/real-person-keto/
Do you refer to 24 hours fast as alternate day fasting?
@@artine13 No
@@artine13that my question, do we still dinner on the fast days or wait till breakfast the next morning?
This is in the religion of Islam sir. Prophet David used to do alternate fasting. God bless you sir
@@dhakasujon1603 ?🤔
I started alternate day fasting 1 month ago, I went from 181 to 165. My fasting pattern is usually:
Saturday/Sunday feast
Monday fast
Tuesday feast
Wednesday fast
Thursday feast
Friday fast
I literally eat anything I want on feast days, and I did not exercise everyday. Alternate day fast is the way to go, I feel great even on fast days.
Did you ever switch up your days or consistently what you have written? Just asking because I want to give it a try
@@brittanyjackson1016 sometimes a switch a day or other, depending on my week schedule.
For example Valentine’s Day was a Monday, so instead of feasting Sat/Sunday I fasted on Sunday to feast on monday….
@@deborarovercipili3865 Hey I'm currently starting alternate day fasting I started with a 3 day fast so my body could get into ketosis. Tomorrow (Thursday)will be my feast day my question is did you start or stop eating the same time when breaking your fast. For example eating between 9-5 stop eating at 5pm fast the next day go to sleep and break your fast at 9am?
Thanks for sharing Debora...I have my schedule exactly like yours...this is week 1 for me and I'm excited and see immediate results. Where has this been all of my life? LOL Continued blessings on your weight loss journey.
It's not having the restrictions like when I did Intermittent fasting...more freedom...control and flexibility...it's clear...fast, then feast...repeat...ADF has changed my life.
When I started Intermittent fasting, I realized very quickly this wouldn’t work for my lifestyle. 1. Skipping breakfast and eating between noon and 8 was not actually a change from what I had been doing before with the exception of no late night snacks. 2. I was having a hard time squeezing 2 meals into that window of time.
So, I switched to ADF (24 hour fasts 2x a week and 36 hour fast once a week) and that worked beautifully for my schedule. I’m now down over 32 pounds in 8 weeks. I’ve been losing 2-3 pounds a week after an initial big drop from water weight. ADF is life changing for me.
👏🏽👏🏽👏🏽♥️
Same here!!!! I just love ADF
Same here. I just cant adapt to calorie restriction of normal diets and intermitent fasting is my normal modus operandi, so before knowing I was already at a plateau. heh.
ADF is the best option for me. I Like more the black and white nature of this approach. Easier to deal psychologically in my case.
Best comment so far!
Did you do keto while doing this, or did you eat carbs?
Definitely share as much as possible about exercise combined with alternate day fasting! Thank you!
And yes, it happened to me too with IF that my metabolism slowed down and adapted to everyday fasting. Just switched to ADF and it is working like a miracle! I am enjoying food more and losing more weight; building more muscle at the same time. Thank you Thomas!!!
I'm a boxer and my impression is that if I keep my electrolytes in check (mainly sodium, potassium and magnesium) I can do 48 hour fasts without a huge dipp in performance. Would love to see a video on A.D.F for athletes or people with a very active lifestyle
I'm a footballer (soccer for some of you an not a rich one ha) and perform better when fasting. However recovery requires me going into pig mode haha
how u drink ur suplements ?? how many times and in what period of the day plz ?
do u take then empty stomach ?
It would also get you prepared for cutting weight for weigh ins.
I do extensive gym sessions right after 36 to 40 hour fasts. I will have a cup of black coffee 20 minutes prior then go hard for two hours. My energy will off the charts and even when I'm done I still have energy to spare but after about 5 hours my energy starts to boil and my body feels like it's ready to sleep. That's when il have my meal. Basically it's an omad style thing on feast days. I've done extended day dry fasting max 60 hours. I work graveyard shift and found that adf works best for me. I've done water and dry fast adf. Dry seems to work better for me
I had done OMAD fasting a year ago, and within a month's time I lost around 15 lbs. During the eating window I just ate salads with good protein and fats (chicken breast, avocado etc.). My blood markers improved and I felt much healthier. On occasions I did ate Carbs but that was again with OMAD. Wold love to see more videos on OMAD and ADF.
That's extreme. Of course you got results. Did you loosen up a little?
More of this please! I’ve been doing intermittent fasting for several months and would love to get on board with ADF.
I've found ADF is the easiest way for me to be unrestricted when I eat with my partner (we don't live together), so I tend to fast on days I don't see him - I'd love to see more content on this
I tried ADF this week after doing IF for 5 weeks and I let go of 3 lbs of fat this week. Please please please do more videos on this. I dont feel there is as much out there on this as IF. Thank you!!
More Alternate day fasting. Have hit a plateau with intermittent fasting. Thank you so much for this content.❤️👍🏻
Just found this and I'm living this. Did 16:8 for 16 months, lost 17 pounds in first 2 months, then stalled. Didn't gain,maybe another 3 pounds continually lost and regained. Started ADF this July, lost 7 pounds in ONE week! Unbelievable! Beginning my 3rd week of ADF now.
I do alternate day fasting with IF whole foods/Mediterranean style diet at night with a huge meal 2000 calories every night (so no caloric restriction) then once a month, then I do a 48 or 72 hour fast followed by normal eating for 3 days for a reset. Then back again to switch things up. Fasting mostly for longevity. :)
Meaning you eat every other day ?
More on alternate day fasting please. I would love a time table of supplements and tonics for both fasting and non fasting (12 hr fast) days as well. Thank you!
1/31/22-It just dawned on me, this is exactly what Thomas did for us in the January 2022 challenge. He even showed us where to add carbs to enhance muscle growth. Thomas, it is incredible how many people you have helped. God bless you-
Agree Rebecca, would be nice to have it all in one place, males/females. Also wish he could get his book onto Kindle, easier to have instead of lugging a book around. But your totally right, being UA-cam, information for everything is so segmented.
Can you put the link to that video pls? I'm new here 🤗
I started ADF over a year ago, 3 days a week, and it worked very well for me until I was closer my goal weight and I incorporated weight training, I was feeling hungrier so I've switched to OMAD on my strength training days to avoid losing muscle. My weight has increased a bit, but I don't see that I'm getting fatter, instead I see much more muscle definition and that keeps me happy.
You will not lose muscle when fasting, your body produces human growth hormone while fasting, so if you are feeling hungry you're not doing something right. I do not feel hungry at all on my workout days.
@@Ragesauce - How much protein are you taking in on your feast days in order to build muscle? Do you take in one days worth of protein or two days worth of protein?
@@jasonpass5668 just eat a grass-fed/finished burger or some salmon and tuna, that's all you need.
Or some pasture raised eggs, 2-3 would be plenty.
It’s so hard for me to not go a day without fasting. I fast EVERYDAY 7 days a week for over a year doing 18:6 or 20:4. I function better at work, exercising, running errands. I feel sluggish when I eat, the only reason I eat food because I don’t wanna lose my muscles and die lol.
You aren't fasting. You're just skipping breakfast
I do alternate day fasting from March this year.. I eat in keto style - fast - eat carbs- fast - keto style - etc.. Its great.. And will be nice hear more about it in your videos Thomas. Thx for great content for years!
how much weight have you lost if you dont mind me asking? besides ADF do you workout do cardio etc? any supplements you take during fasting days. would love to know more i'll be trying this very soon
I have started eating like this and I enjoy it carbs- fast keto fast carbs .I have Freedom.keto and fasting melts the weight of and carbs are still bae
@@lucyc1223 Thats nice.. It has been more than a year for me.. And I keep my weight. (33kg lighter) enjoy it Lucy..
YES PLEASEEEE! MORE ADF CONTENT! How long can you do ADF before your body catches onto the pattern?
Your body will never catch onto the pattern on ADF .. Just release yourself from it on invitations and social occasions . I'm doing for 2 years now . It's the best ..
@Maryam It's the best for longevity and health . For better results go keto! Pls report how you feel after a while ?
I just started ADF 4 days ago after a system shock of 40 hours fasting. I am down 4 pounds. I loved IF until I started wfh ft. ADF is great.
I weighed 147 today after gaining weight on IF (153). My goal is to maintain 135. I am 5'5.5".
Yeah I recently started and I’m down 15 lbs in the last month. It’s actually way easier than I thought, I think it’s harder to do 18-6. Right now I’m doing a 48 hour fast and I feel awesome!
You started me off on my IF journey back in 2017 and it’s totally transformed my health. I’ve lost over 70lbs and much of my chronic health issues I face have subsided significantly. I recently started trying longer fasts (36-72 hours) and am finding I LOVE them.
This past week I had the idea for the first time to do alternate day. I’m only a few days in but noticed a massive increase in results. Didn’t even realize you posted this video! So timely! Yes please, would love more info on exercise and just ADF in general! 🙏
What are your current results?
I've been doing IF for almost 3 years now and I quit losing weight, stalled big time. It got harder and harder to lose anything and I have also been bored! After watching the videos on fat, I did cut down the extra fat and that has helped. And now these videos are helping me because even though I'm not a breakfast eater I like the idea of doing alternate fasting days. It makes a lot of sense.
I just have a hard time eating. There are days when I just don't want to eat but then I get so hungry on other days. This morning I woke up hungry 😩 but I hate cooking as well. I'm extremely picky as well and there are a lot of stuff I just can't or won't eat. Like avocados. Hate them! And as long as I have been doing keto now I have never eaten one. Eggs I have to force down, but I do occasionally eat. I think it's called food aversions?
So I am trying to make some new changes and I really like this idea. It just may be a hard thing for me to do.
Hmmm. Not sure what advice I would give for your situation. Maybe work on mental toughness? No offense but you do sound a little whiny & OCD-ish here. Two things that don't really go together: successful dieting & being a picky eater who doesn't like to cook. Pick one or the other but you can't have both... :(
@@mbaxter22 True
I’m all in Thomas. 63 year old IFer for several years. Weight creeping up in a rut, time to try something new to shock the system.
Thanks for all you do!
What are your results?
@@georgina4874 hi Georgina. I have been maintaining my healthy weight now for the past 5 years. I have found it to be such a great tool. My body now has the ability to bounce between burning glucose and burning ketones as long as I don’t go too off the rails!
Definitely keen on more content on ADF. I have been intermittent fasting daily for ~12months to positive effect, but find myself in the ‘bored’ state you mention. My main concern with ADF is it’s effect on circadian rhythms, as it’s not consistent on a daily basis. How does this effect hormones on a daily basis? I’m looking at overall long-term health as much as fat loss. Dr. Andrew Huberman had a podcast recently on the importance on consistent eating cycles and hormones. Would love to hear your argument to this and how you think ADF fits with his theories.. And thanks for all the content, it’s been a huge help over the last 12 months.
LOVE your videos. I have been doing intermittent fast for over a year now... (no weight issues ever) I Do a 3 day water only fast once per month, but I REALLY like the idea of alternate day fasting... Typically along with the 3 day fast I also generally do a 1 day fast each week... I'm 72 ....don't do ANY kind of doctors or take ANY kind of drugs AND I do ALL I want/need/choose to do.............. Looking forward to alternate day fasting... This is great stuff ! ! ! ! !Thank you for your passionate commitment to help ALL of us
I did IF and OMAD both and saw good results - Jut started ADF and have seen amazing results - Of course verywhere on the internet they say im going to die if i do this - Im gonna give it a go as long as i can - I almost enjoy the non eating days
Cool stuff Thomas. I would love to hear more about alternate day fasting 😀
Please share more! I'm going to try this! I've been doing IF 14-18 hours for a while and am stuck. Thank you Thomas!
Try alternate day for a week.
try lion or carnivore diet for a week. you will never go back. I did 1 year intermittent, 6 months omad. carnivore is the best
@@bekirsivri80 What is lion?
How totally inspiring to hear this about ADF (and ADF 500, basically)! I don’t know which one I’ll do, but what I’m guessing is that I’ll just gauge the fasting day and see if I can do without any food...or not. If not, then 500 calories it is! I also thought of switching it up and one week, the fasting day would be 0 calories and the next fasting cycle would be 500. :) Either way, how completely uplifting and refreshing to hear that one’s eating day does not have to be keto in order to lose weight. -I’ve been keto for many years and it has stopped working for me, not to mention, that there’s foods that I simply miss and not having them is not doing me any favors anyway, in the weight loss department. Time to switch it up. I love this Thomas and thank you again for the content! Please do make more ADF and ADF “500” calories specifically. -For my 500’s, I’m going to keep it basically carnivore just b/c the foods are awesome and easily countable: eggs, sardines in water, olive oil on the sardines, a bit of butter....BOOM!
Exactly what I need to hear more about. For the last three years I have done great intermittent fasting. This year has been awful. I gradually put 15 pounds back on and am feeling frustrated and unmotivated.
I had gained about 20 pounds and am finally getting it back off, and it's going so much slower and it is harder than when I first started 3 years ago. 5 to 10 more pounds to lose and omg its so slow 🐌 😫
Be Like Nike!
having a "why" prolongs anything you do.
Don't BS your "Why"
@@groovy-momma418 I didn't gain, but got totally stuck and found it impossible to shift just a few pounds. I've started doing 1 48 he fast every week and it is making a huge difference.
ADF works! I was doing great until I stopped ADF and gained 15 pounds as well. Try a MWF ADF schedule I think the results will spark some motivation! 😊
More ADF content specifically for women over 50 would be awesome! Perfect timing with this video!
@@TCArtStudio how are you doing on ADF? Also what is your schedule like
@@TCArtStudio thanks for answering me. I can’t do keto because I can’t digest fats easily.
Thank you, thank you!! I have been IF for 4 years and I found myself doing exactly what you said. I am recovering from a reconstructive surgery and will soon be back to the gym and "my regular" eating habits. Now I know what I need to do to jump start my weight lose!!
Just what I needed, thanks Thomas from South Africa 🇿🇦
When I was a struggling college student eating every other day I was in the best shape of my life 😆
This is my journey...maybe it could help someone. I am 64 and 136lbs...about 8 lbs more than when I was at 18...but then I was stick and bones (healthy) but no muscle. So...
Eight years ago I went 16/8 IF...also 100% distilled water. I had a 32 pant size and looked ok. All was fine...loved carbs and was inertia bound on any consistent exercise...and about 3 years ago started gaining some belly fat and also noticed muscle loss...topping at 161. But, I was clueless about carbs and sarcopenia, then and all the beautiful new science on metabolic health.
One day, I woke up and realized that an 8 hour eating window was not necessary and that day started IF at 21/3. Easy. Then about 2 weeks later, I went OMAD because I loved the autophagy/etc extension idea and forcing 2 meals over three hours was not necessary, even a hassle. I then easily added keto once I was exposed to it. I remain very happy in keto...love the idea that I was moving to alternate fuel with all the amazing transformations metabolically/hormonally etc. I also quickly lost weight and within a few months stabilized at 136. I did have 2 gentle plateaus along the way and so did a few 47 hour fasts (still on OMAD, just skipped a day) and that worked.
I also started a HIiT cardo...very slowly increasing intensity over some months. The idea was to layer in beneficial metabolic things over time. Soon I brought in Wim Hof breathing and then cold shower endings. Thumbs up. I started doing planks, too....taking walks.
My sleeping patterns normalized to 11pm-6 or 7am when for my whole life I went to sleep 3am and got up after 11a. Just spontaneously happened...to my amazement. My bpm went from my usual 82bpm to 62-67! My bp which was about 120/82 went to 110/71...also, amazed me.
One day, I woke up and intuitively knew I wasn't getting enough protein. The sarcopenia began to make sense and I spent a phase educating myself on this subset of my situation. Like with Keto, fasting and all the wonderful science...sooo much great material by soo many great people! So, I figured out my best daily intake in grams for protein and then realized I could not do that effectively in OMAD...so...with protein intake and muscle building now my primary focus...I expanded my eating window to 6/18 over three meals with an equal split of protein over the 3 meals, still keto, of course...still cardio and all.
This turned out to be quite effective as I started gaining muscle right away coupled with resistance training...and this continues. I use one rep max with very limited motion (like Peter Sisco method) , right in my home, with just a camping mat and quality chinning bar for the static resistance.
I love the ide of extended fasts (I once did a 7 day-er, quite a few 2 day-ers) and also love the idea of ADF...and when my muscle building segment reaches a healthy plateau...I will weave it in. I really like the alternate day thing...thanks, T and also the 36 off 12 hours on idea mentioned above. I also just started layering in Zack Bush's Nitric Oxide Pump...like!
I also did a DEXA scan and a bioimped 360 degree scan (over the past months) and recently bought a continuous glucose monitor which I have yet to try out. One thing that threw me off for weeks was my dexa results...until I realized that being on keto the scan applies the glycogen water lost to fat and takes it away from muscle...which can skew the body fat% sizably and it did in my case.
The journey continues! I will incorporate any good idea...the benefits are that awesome!
Thanks for indulging me. Perhaps this may resonate with someone. Good luck on your mission!
Love it! Great video
I tried this a few years ago and it does work! 👍. I found that you always looked forward to the next day when you’re on the low calorie day! 😜
Definitely would love more ADF content!
I’ve been Doing IF 20:4, and 23:1 since May and lost ten pounds. Very frustrated at the slow slow progress! Did 39 hr fast this past weekend and lost 4 lbs just like that!
Will definitely be doing ADF moving forward!!!❤
First of all, thanks for all you’ve shared an educated me on. Now that I’m ADF, I would love to hear more on it from YOU! Especially, around exercising, supplements and ADF.
Yes please. I’ll take as much ADF info as you can share. I’ve tried many forms of fasting and Alternate Day is what ultimately worked for my body type. Intermittent did nothing for me. My challenge with ADF was going for my training runs in the morning. My performance suffered. Is that something our bodies adapt to? I gained a significant amount of time and felt very weak during my training. Anything you can speak to on that is greatly appreciated☺️
My own experience seems to support greater fat loss when I do longer fasts of 24-72 hours. I seem to have diminished benefits when I eat consistently every day, whether it is 16-8 or even One meal per day. I’ve only been eating this way for about 5 months. My progress was spectacular at first with intermittent fasting, but not so much any more. But I still lose fat on longer fasting.
Same. 36 hours once a week and twice once in a while since January. This helps me feel better in general than just intermittent fasting which gets peppered in.
@@pie_stains I like your approach. Thank you.
Same here, I love 24-72...I don't get much out of fasting for 18 hrs...I start knocking them pounds off when I do longer than 24 -72...I've lost 50lbs in 5 weeks but not by the shorter fasts
@@shawndayvis6169 and how do you eat on your feeding days?
@@emilyneilson6554 ....6 hour window...then start slow with bone broth, then whatever you choose to eat but make sure you get your protein and vitamins in so as to prevent muscle loss
I LOVE fasting Monday, Wednesday and Friday....LOVE this.,ALTERNATE DAY FASTING 3 DAYS A WEEK.
I would love more ADF content. I have started ADF this week and want to learn more about it. Thanks
Very interested in more content on alternate day fasting!!
I definitely want more fasting guidance. I love eating food so when I do fast I want it to be as productive as possible. It's almost strange you just posted this video because this subject was on my mind a lot today.
Love the adf and IF content please keep it up I love how you break it down metabolically.
Is intermittent fasting everyday not healthy?
Is 3 to 4 days of intermittent fasting the safer way of fasting ?
Just let me know yalls experience!
I did 3 years straight IF. Fledge Fitness did 8 to 10.
Thomas, I've followed you for years now. I've done keto, IF and carnivore, and while I lost weight and reached my goal a couple years ago, I've gained back 20 lbs that I'm finding hard to get rid of. After a cheat day last week I fasted for 24 hours and felt great. Then I feasted the next day, then I fasted the next (out of pure fear!). I'd love to hear more about ADF as I can see this as a doable option. I'll probably change it up as I go, maybe do carnivore for a month, then back to IF keto, then back to ADF. What's nice about where I'm at, I'm no longer afraid of doing things I thought, before keto, would be too hard, like ADF. I must admit I had to go through the keto gauntlet in the proper order, keto, IF, carnivore and now ADF, as well as watch your channel, or I'd never have gotten this far. Thanks, Thomas! I appreciate all the support and advice!
I have been alternate day fasting for about a year and a half. I have lost 75 pounds. This has worked so well for me. I would like to hear more of what you know about ADF. Thank you!
We want to hear more about what YOU know. You’ve been doing ADF a year and a half and have lost 75 pounds! That sounds like an incredible and amazing journey and story to tell. ♥️
I just started ADF a week ago and feeling great...This info was very helpful, thank you!
Yes these videos have been very timely. I started my journey in February and I have lost 50 pounds. When I first started I made a lot of mistakes but I became increasingly educated and disciplined. But even though I’m more stricter than ever, my weight loss has turn into a trickle. I do keto. I fast and also calorie restrict. The longest I’ve fasted so far is 73 hours. I’m proud of myself and feel healthy but I know this will help me lose the last 15 pounds.
When I heard about intermittent fasting, I very quickly found myself prefering alternate day fasting, and have been doing it for about a year with great results. It's super easy for me to stick to, I feel great, and all medical metrics from weight to A1C to triglycerides have all improved substantially. I don't see any reason to ever stop alternate day fasting. What I do, is eat Monday, Wednesday, Friday, and then I also eat Saturday because there's an odd number of days in the week, and I eat one meal a day on the days I eat, and that meal is always healthy keto. Maybe someday my weight will be so low that I'll have to stop, but that's a problem I'd love to have, as I've always been overweight. But over time the rate of my weight loss has slowed substantially. I do weight a lot less, so my body is using less energy, and I do have more stress and less time to exercise than I used to, and I do find it easier to eat a lot more than I used to as it seems the stomach isn't so shrunk as it was when I started. But, with ADF I think I should be losing more weight than I am now, but that's okay, because I was worried about having to stop and not getting all the non-weight-loss benefits. It appears I'll be able to continue ADF much longer than I originally thought, as the closer I get to my final goal the progress gets noticeably slower.
I think the biggest problem I'm having with ADF+OMAD+KETO, is that on the days I do eat a meal, I get super tired sometimes after eating, especially if I've done a stir fry with a lot of olive oil. I really look forward to the days I'm not eating, as I have tons of energy and no food related tasks or interruptions, but I kinda start to dread the days I need to eat, because it can make me so tired afterwards, and then I don't get anything done. I literally plan my calendar around doing a lot more on the days I don't eat, because I know I'll be much more up for doing more things those days.
Yeah with ADF your weight ROCKETS down at first, but even with ADF your weight loss will plateau eventually. One trick i've found to overcome this though is to occasionally join up 2 fasting days together back-to-back. I've found that throwing that in to your schedule occasionally will jump start the process again. But this should only be done by accustomed ADF'ers who are at least a couple months in already, and even then do it with caution.
@@icytides Yeah, it's been close to a year and a half now... All my weight loss has come in the first six months, then in the following year I've done ADF/Keto for 3 months on, then 1 month off ad-libitum eating. And that pattern of taking a month off every quarter and the rest of the time in ADF/Keto has been great, very sustainable for me, but even though 9 months out of the year I'm doing ADF/Keto, I'm not losing anymore weight. In fact, it appears after a month of ADF/Keto since my last break, I have immediately gone into a plateau very quickly and haven't been losing weight after the initial week. I believe my current weight is somewhat of a "set point", and I am actually already attempting what you suggested... I decided that I feel so good with ADF/keto and have done it for so long and I'm not struggling with it at all or hungry, so I'm going to start skipping some meal days... normally I'd go 44 hours between a 4 hour feeding time, but this week I'm going to skip a meal day and so that would put me at a 92 hour fast (just under 4 days). I have done a few 5 day fasts before, so I don't expect this to be too difficult, and hope it will shake things loose and lower my set point further down. I don't at all mind the lifestyle of ADF/Keto for 3 months with a month off to refeed and eat anything, but that does put me 75% of the year doing ADF/Keto, so IMO I should still be losing weight. Mathematically there's no way I'm not losing weight, I walk about 7 miles every day, and the one meal I eat every other day is a ton of calories, but it's not more than a single day's energy expenditure even if i was entirely sedentary, it just doesn't make sense... the only thing that makes sense is my body is like "nope, you've shed enough fat, I'm releasing extra insulin to make sure you don't keep burning through fat so you don't kill us both" but I'm not unreasonably low body fat, I'm not under 10%, I'm more like 20%, so I'd really like the body to not worry so much about starving to death, maybe if I do some more prolongued fasts with some feasting in-between it'll realize letting go of some more fat wouldn't be the worst thing in the world.
@@kissellj850 Maybe you're hitting some kind of metabolism barrier? How about directly trying to increase it by temporarily forgetting about the weighing scale and increasing your muscle mass via some weight/ resistance training or doing some swimming or climbing? Then any annoying persistent bits of fat might take care of themselves without having to go so hard on the diet.
Your content has allowed me to become more open minded and flexible with my keto/IF lifestyle. I've also got better results. Thanks for all that you do!❤️
Yes more ADF and specific sample structure. A 36 hr fast day started from the end of the eating day at 8pm seems like the appropriate structure. You would make use of the night to extend the fast but then get to eat starting with breakfast.
I've been doing alternate day fasting for the past couple months its been great. I feel great. Lost a lot of weight. More alternate day fasting content would be great and helpful to me for sure.
how much have you been able to lose per month? And do you eat carbs on your feast days?
Really fascinating! Loved learning about ADF 👍
Modified alternate day fasting works so well for me. I was doing daily IF for almost a year and had plateaued for about 2 months. So, I decided to switch, and it had worked amazingly for me - I started losing again, and I much prefer this method.
Thomas, I started IF 5 years ago after watching your videos. It worked very well. The last year. and started to gain some of the weight back. So I have been doing ADF for the past month. The results are incredible. I can see the changes daily when I look in the mirror. I am actual doing OMAD on my eating days. I may switch to easting ad libitum.
Once again thanks for giving me the knowledge to change my life for the better,
Marcus
I am 62 years old (no medication) and had about 30 pounds to shed (from menopause and indulging in too many keto 'safe' desserts). I chose Dr. Ken Berry's BBBE (beef, bacon, butter and eggs) challenge for June and July 2022. For August I stayed with BBBE and added seafood (salmon, shrimp, lobster and tuna). I shed a total of 16.2 pounds in those 3 months. To speed up my weight loss in September (son got married mid month) I continued eating the same foods, but chose OMAD (one meal a day). However this woe (way of eating) felt rushed, not enjoyable. I shed 1.5 pounds for the month of September. Starting mid October and for November I am fasting 3 days a week (Monday, Wednesday, Friday). Today, November 10th, I have shed a total of 21 pounds! I am pleased with those results and my progress. The point being is to not give up. I searched until I found what is doable for me and as my life or the season's change I'll continue to try out new things that are healthy. Thanks for the video Thomas!
Definitely would love more info on ADF, as well as training on ADF.
Yeah I would like more content like this specifically when working out is it better to do it on a eating day or on a fasting day?
ADF! YES! MORE, PLEASE! Only a week in but loving it so far ... Been strict keto for 4.5 years and have done 13 week-long water fasts (with electrolyte powder) ... and all the fasts in between. 51 YOF ... Type 2 diabetic ... Fasting is THE ONLY thing that works for my blood sugar and ketones. Period. Thanks for the extra info and motivation, Thomas!
🙂👍💃💞
I’ve recently moved from strict keto to ADF and I love it so far. I feel free and less like I have to explain my eating habits. With keto my kids would ask “is that keto? Is that ok to eat?” I hated that. They shouldn’t be concerned with any of it.
I do wish there were more videos on ADF. The science and even best approaches to it.
Thank you for this!
I have been doing the same with keto and IF, and am thinking of switching to ADF as my weight loss has been sluggish. How have you done with weight loss now a few months later?
Still think it's best to eat low carb regardless of ADF. It's too easy for people to use ADF as an excuse for eating like crap.
Awesome, let’s see some more ADF content
Thomas, thanks brother for this information! You honestly read my mind as recently I was thinking about the two styles. More ADF please as I find this information very important and helpful. Thanks again!
yes please do more videos on especially if possible “warrior diet 20:4” alternative day intermittent fasting because now i’ve been doing 20:4 warrior diet for months daily it’s definitely lost some of it’s beneficial bang!! especially weight loss probably because my body has just adapted to this type of diet existence and I really do feel like switching to an alternative day warrior diet would kickstart all the initial benefits I got from the 20:4 IF diet soo please please keep making videos onADF PLEASE?🙏🏽
Yes, please more about ADF! Thank you for all the work you put into these videos! You have helped me a lot.
I've been watching your videos for years. Definitely interesting to watch how your options and "facts" do change. It's not a bad thing. It means your constantly learning! I only realized while watching this video that yah I am probably "fasting" too often. Being on keto that appetite is quite low. I'd love to see more on alternative day. I've been keto for years and IF as well. Please tell me more about alternative day.
Thanks! I needed to watch and absorb this video again. It’s so true. I’m on my 4 years of consistent IF and I’ve plateaued in the last couple of months. Just this past week, I did alternate day fasting and within the end of that week, I already started loosing. I will keep going
Just now switching to ADF after a couple years of intermittent fasting! Your video was SO helpful to confirm this choice - more videos on this the better! Thank you!
Definitely looking for more ADF content, Tom. Lost 55 lbs on IF over 2 yrs but have gained back 20 over last 14 mo. I need that shock and I trust your science-guided approach
Hi Thomas! Helpful video-I've now gained a ton of weight doing IF for about 3 years_i used to mix in longer fasts but have stopped-not sure why! Would love more ADF content because I think it's the way to go for me for now...
I do one meal every other day and eat within an hour , in my eating window, I bmi 18 and I have massive energy to workout in a fasted state the morning after my keto meal - sometimes is keto, sometimes is keto vegan, sometimes is fast mimicking keto vegan, depending on my goals - and I am always in deep ketosis especially around the 24-48 hours my ketones rise to 3-5 and with steady blood glucose 70-90 I have lots of energy both physically and mentally. I am doing OMEOD since a month and I have done previously other prolonged fasts but I prefer to do 48 hours fasts because when passing the 72 hours the muscle loss is real. I love OMEOD and combined with exercise is deeply healing my blood work is spotless
Yes please more information on alternate day fasting. I’m in a IF slump and need to mix it up. Be specific for those of us who don’t know exactly what to do. Give us days and hours to fast, what to eat on fasting days as well as how many calories we should consume on our non fasting days. Time to get your dry erase white board and markers out. Thank you Thomas!
Thanks Thomas - please do more videos on ADF!
Exercise and ADF would be some fantastic advice that’s, love your work
Very interested in ADF content, particularly along with endurance and strength training. I’m planning a longer backpacking trip next September and goal is to lose fat, gain muscle, and improve my cardio endurance.
Great information, I would like more on this topic.
Thank you
More recipes if you ask me. Your recipes are some of the best Keto recipes I have found! Still looking for some Allulose at my grocery store but... Thank you for you expertise.
Yes, please share some more on alternate day fasting, it is a very interesting topic.
I do OMAD and my weight is under control, over the past year I achieved my goal, but this video sparked my interest as it make absolute sense to “shock” the system!!
Please keep making videos about ADF. I have been using it and have good weight loss. Thanks for all you do.
🥰🥰🥰🙏
Great video thanks 🙏
When you do your day of Fasting???
Can you drink black coffee ☕️ or Tee???
Both with no sugar or milk
From my reserach you can. But, not too much because the caffeine may cause diarrhea.
Been doing ADF for 40 days so far. Plotted end of day weight every day. Trend line is y=202-0.365x. r^2=.892 currently at 186 down from 204
It's working. And I have cheated a few times, especially during finals.
Yes yes please more on alternate fasting! Lol. I lost 50 lbs with intermittent fasting and keto and now I just seem stuck at 200lbs. I got a little more lax over time but got strict again for the past month and am losing way sliwer than i originally did. I think this alternate fasting thing could be a solution. Thank you!
When I came to a plateau I stopped fasting for a few days then went back to fasting again. That broke my plateau.
In this exact situation right now. Were you able to break your plateau? Stuck at 200 lbs for 4 entire months now. So confused and frustrated. Can’t reason how ADF is no longer working.
Great information today Thomas. Always great to wake up to inspirational stuff every day. Keeps us all motivated. It’s definitely true, you need to switch it up when you hit a weight plateau.But when you change your eating window around, the scales dip😁ADF is next on my list.👍💜
😊 great intel…
Thank you..
Thank you Thomas!!!
You have said it so many Thomas, but I haven’t listened so far. I can’t listen until my weight loss plateaus. Until then I must do OMAD daily for 4 days, fast 3 consecutive days and work out 6/7 days per week.
I do trust what you’re saying though and if this weight loss stops I will certainly revisit these videos and your sage advice.
Nice video, I believe Alternate day fasting is the way to go. From Nov 2020 to May 2021 I did Intermittent fasting every day at range of 16-8 to 12-12. Hadn't fasted this much ever, but started to see a bit of weight gain, so when you posted a few months ago about the body adapting to fasting I stopped. Since implementing Alternate day fasting I was able to get back to ideal weight and lose the 3-5 lbs I had gained. Surprisingly I have been able to maintain my weight even eating beans and a couple of grains, but I'm likely not in Ketosis, but still low carb (and cognizant to not let carbs get out of hand) on the non-fasting days. If you only care about weight loss I think adding vegetable carbs is safe. Note however I am sprouting all my beans and all my grains (amaranth & buckwheat) for optimum nutrition thus ridding any of the anti-nutrients, and thankfully no gas eating sprouted beans, yay! Currently doing three 16-8s, and one 20 hr fast a week. And one last note I haven't exercised since Feb 2020, only re-joined a gym recently and will begin exercising again, I know thats terrible, but as far as wt. loss is concerned exercise matters almost zero for the experienced faster & keto dieter. Regards, Obi
Hi Thomas, I've been following your channel for over a year now,, And have lost 80 pounds intermittent fasting, But have now plateaued,, I'm now going to apply this shock tactic, But would like to know more about trying to fit in exercise at the same time, Thanks for all your content, Please try to keep it simple, concise and to the point. God-bless you.
What are your recent results?
Yes, more ADF info in future, definitely think this helps my plateau
I guess I'll be trying alternate day along with some HIIT.
Yes we want more ADF content Thomas! Thanks a bunch
As someone whos been IF for 4 months now. Your body gets used to it quick and you hit a plateau. Best to mix it up (any type of fasting) for a long term success.
Need another video on this! This was so interesting 🤔
Was doing 16:8 for over a year and completely stalled. Started ADF and lost 12 pounds in one week with exercise 6 days a week. I feel great and my body adjusted really quick to ADF. Some fast days are harder than others but this is actually working so it keeps me motivated to stick with it. My goal weight is in sight!!
"No problem with IF." False. The fasting duration of IF doesn't allow autophagy to kick in. The consensus is that it takes at least 48 hours for significant autophagy and at least 24 to derive any benefit. I was able to lose 50 pounds and reverse diabetes via 36 hour ADF. I was practicing a pseudo-keto diet at the time and exercising daily, but the single biggest contributing factor to my health improvement was the ADF. I fell off the wagon a bit and drifted to OMAD, but I'm getting back on ADF as it clearly works.
I love this kind of Content. Please do more! Thank you Thomas! :)
Thomas, thanks for another great video. Please do more on ADF.
Thanks Thomas! Definitely would love to see more ADF content. 👍
Great content as always Thomas would love to hear more on ADF thanks
I discovered ADF by sheer accident. I've struggled with PCOS and endometriosis for many years. Chronic fatigue, chronic pain, and could never lose the belly fat. I'm only like 3 weeks into ADF... I have my energy back, the pain is either not there or marginally less. I haven't weighed myself yet this week but I lost 9 pounds in like 2 weeks. My waist is shrinking. I've barely just started and I already know it's changed my life. I feel very blessed.
Great news- I’m beginning ADF and very hopeful for lowering BP and losing significant weight
@@debestain Best of luck! And hang in there it gets a lot easier after the first week. Just make sure you get your electrolytes on your fasting days. 🙂
Love to hear it!!! Same here! I have struggled with weight my whole life and I lost 12 pounds in my first week. Currently in week 3 and I haven’t weighed but seeing how fast my stomach and waist is shrinking is scary but so worth it!
Hey Thomas!! Loved this! Can you please do more on ADF?
Keeping it locked in on your channel! :)