I'd be afraid that eating such an insulinogenic diet on eat days might mimic a low calorie diet and lower metabolism. This video talks about the benefits of fasting beyond just weight loss, Quick Start Guide - an easy way to get started with weight loss. My Experience Alternate Day Fasting for 40* days. Now that I've learned healthy eating habits, I realized why things like that aren't sustainable. I miss chasing heavy weights. So yeah, as long as the science on this is correct, because you can never be sure with nutritional science (but hey it works on mice), than I suspect that this is something I can maintain for the rest of my life without sacrificing health or whatnot. Alternate day fasting is similar to intermittent fasting, except that instead of fasting daily, only 3-4 days per week are fasting days. I'm hoping those symptoms clear up after a couple of weeks. You aren't learning how to eat healthily. Well, that's a lie. Try adding another fast day to make it a 4:3 Fasting pattern as this still allows you some flexibility as to which days to fast. On feeding days, eat and drink whatever you want within reason, but you’ll eat nothing or close to nothing on fasting days. Everything you said rings true. The "magic cure" is commitment to something over the long term. :D. Question from u/ketosavage: Did you struggle at all on your fasting days? In fact, research shows you can eat up to 25% of your normal calorie intake during these non … Press question mark to learn the rest of the keyboard shortcuts, KetoFaster! Find the best time to eat to lose weight for you.) I inadvertently ate 0 calories the entire day. And please, please, please call me out on typos and grammatical mistakes. Very simple. I have a question, though not really fasting related, do you eat organic? Basically, eat 400-600 calories on one day, and close to whatever you want (within limits) the next day. That and three eggs, usually boiled. Doubt much is changing, but we'll see what I got buried under this fat! All you're doing is subbing in a nutritional product to be at a single meal caloric deficit. What exactly is your fasting regimen? It really depends on how I look, not what the number on the scale says. Good post. All my leverages are different. I switch between upper body and lower body. My target weight is 200 lbs. And before I sleep, I'll take zinc and magnesium. I mostly deal with petty thievery and drunken brawls. if I get heavier I will add in more fasting days. Spending a large amount of time hungry and practising great restraint is not easy. 200 pounds (90 kilograms), but to be honest, that's not set in stone. You don’t completely cut out food on fasting days, but it is severely restricted — kind of like you don’t eat carbs on certain days in the carb cycling diet. That was basically the entire reason I shared this here. If you want some encouragement beyond some random guy ranting about it, type in fasting or alternate day fasting or intermittent fasting on youtube or google. What Is Alternate Day Fasting? Alternate day fasting plans may vary in how many calories are allowed on the fasting day. How's it continuing to work out for you? I'll have to experiment, but I'm thinking I'll eat normally five days a week, then on two days have just a small meal. TL;DR - An 'all or nothing' mindset with losing weight on the scale is a recipe for disaster and I'm glad you seem to have that figured out! So, you don't have the skills to switch to maintenance when you reach your goals without continuing an alternate-day or every-third-day fast while you work out your long-term strategy. I feel like this way of eating promotes gradual adaptation to a healthy diet because in a way, it removes obsession with food. Alternate day fasting diets are nothing new. I've lost around 10 pounds in 3 weeks, and best of all, it's effortless. Drinks: Water all damn day, and two giant cups of coffee. Question from u/BdayMassacre: Is this something you plan to do long term or just to shed pounds? People who … As long as at the end of the day whatever you are doing is more calories out than in, and provides enough nutrients that you stay healthy it doesn't matter too much what the specifics are. Of course, ideally you would get the right amount of macros and micros overall. The 5:2 diet is an example of the every-third-day style of this kind of weight loss. I feel like one of the reasons why we eat so much crappy food is because we're obsessed with abstaining from the "forbidden pleasure" it gives us. The picture works just fine now. Much as the name implies, when you’re on an alternate day fasting diet, the idea is that you severely restrict the number of calories you eat on fasting days, while eating however you’d like during regular days. What is the difference? Plus I'm only eating every other day, so it's only logical I'm no longer a beast. I'm not saying this works for everyone, but for me, it's amazing. I don't see why a person who, say, has to eat 2000 to maintain can't fit all his proper nutrients. 2 Misconceptions About Intermittent Fasting … The basic idea is that you fast on one day and then eat what you want the next day. Every other day, I don't eat. Some were harder than others. Fastings days, however, needn’t be 100% calorie restriction (CR) days. The fasting days are a little more extreme, and you can’t pig out on normal days. What do you do on fast days to keep you on track? In two days, that would be 3000 calories. Say you need to eat 1500 calories a day to maintain your weight. There are some meal plans written out for the fast days -- look for a variety of foods so that you get a good mix of nutrients out of those light days of eating. .but I'm also doing it in order to live longer. Here is how one month of fasting helped Brendan Jones of Goal Guys lose 14 pounds. It's an alternative to straight-on calorie counting. I'm finally realizing, not just on a logical but on an intuitive level, how important it is to supplement your body with nutrient dense food. So, you don't have the skills to switch to maintenance when you reach your goals without continuing an alternate-day or every-third-day fast while you work out your long-term strategy. Well, to answer your sustainability problem, I actually am planning on doing alternate day fasting for the rest of my life. What a miserable failure. I just eat the apples at lunch because I need an excuse to get away from my desk at lunch break. How old are you, what's your sex, and how tall are you? I don't want people to struggle their whole lives with weight if there's a simpler solution. Press question mark to learn the rest of the keyboard shortcuts, 26M 5'9" | HW: 215 | SW:180 | CW: 176 | GW: 165. In other words, instead of going … Who knows why I stopped – oh yes, I do remember – because I wanted to try the alternate day fasting to get the weight off quicker. Every morning, I wake up, pee, and step on my scale. I'm eating a little less junk food every week, and doing it almost inadvertently, in a way. Ask me in the comments below and I'll try my best to answer it here. I'd die if it weren't for tea and lemon powder (calorie free) to get me through, ha! Also this goes without saying, but you should do a little research, too. Just once, nothing major. Once a day, always after my morning coffee. ). If you want to lose weight faster, or have hit a plateau with the 4:3 Fast, then you might consider doing Alternate Day Fasting. They charge $2.80 per pound for chicken breast, and it tastes great to me! I'm into my 2nd week of alternate day fasting after seeing a doc about it. With alternate day fasting, you can eat 2500 calories one day and 500 the next. Alternate-day fasting (ADF) is an intermittent fasting approach. Over time your body will look different, even though you might still be at 217. Correct me if I'm wrong. Plus their beef, fish, eggs, dairy, nuts, the list just goes on and on. Every fasting day is different. labrats doing alternate day fasting lived 30% longer lives. I don't know if there's something wrong with me (I'm not diabetic) but I can't seem to fast for more than maybe half a day or so without getting insanely dizzy/light-headed and often even fainting. I've started buying organic chicken, free range when I can, and now I can't bring myself to go back to the regular chicken even though I often see $1.50 per lb chicken breasts, which seems crazy cheap to me, especially when faced with $5 or $6/lb free range organic chicken breasts, but they taste so much better. Good luck to you in your journey! Or go back to normal eating, which requires you to learn a new set of habits that is different from what you've been doing, which is usually what causes slip backs. While you're waiting for someone to answer, check out these resources: Quick Start Guide - an easy way to get started with weight loss. I'd fry them up in butter, but who wants to clean a frying pan? The caloric restriction comes from the fast. And yes, I'm weaker. I don't think this is the one silver bullet, but I don't think it's bad. On fasting days, you eat 25 percent of your calorie needs. I don't know if the 5:2 diet is that good because you eat literally 0 calories. https://www.google.com/webhp?q=5%3A2%20diet%20fast%20day%20meals. A popular version is the 5:2 diet where you limit yourself to 500-600 calories on fasting days. The other thing to think about, when doing IF, you are still spending less on food, so might as well get the good stuff. I would not want to go lower than 150lbs. It just makes life easier, at least for me. So if you can sacrifice in those other areas, then it's easy to afford the healthy food that you actually enjoy. But if your lifts are improving and you are continuing to see small improvements in the mirror over time, then you could be gaining muscle at a similar rate to losing fat. Once I'm done with my workout, I'll jog at a fairly slow pace for 10 minutes to cool down. The literature on long term weight loss is really, really depressing. Do you have a protein target on your non-fasting days? I heard about alternate day fasting 3 weeks ago and I'm legitimately excited about my prospects. FAQ - frequently posted questions and answers. You don't only eat for calories, your body needs the other elements of food -- the micronutrients and the essential acids and fats that it cannot synthesize. As long as the non-fast days are not calorie bombs, this causes a weekly deficit and is manageable. I may go even lower. On the minus side, you don't learn very much during the weight-loss part. If I was 100% strict, I would've eaten every other day. Awesome post! You just can’t live your life having to eat 500 calories every other day. I just don't feel right/healthy not eating. Press J to jump to the feed. The first two weeks of fasting were definitely a challenge. Again, that only happened four times due to scheduling issues where I'd be in an office for 10+ hours, so I didn't see the point in eating on those particular days. More solutions are better than fewer solutions. Yeah, the zero day thing was inadvertent. Today, experts have claimed that alternate day fasting, also known as the "cavemen diet", is one of the best and "healthiest" ways to lose weight quickly. It also depends on how my performance is in the gym. Don't look at it as 2000 calories a day, but 4000 calories in two days where you eat 500 calories one day and 3500 the next. The vast, vast majority of people end up gaining weight back, whether it's in 5, 10, or 15 years. Knowing that I can have these foods pretty much whenever I want on days I'm not fasting makes it much less enticing. They offer organic versions of most of the produce I buy, but I'm not made out of gold. When you reach your target weight, you have no idea how to actually make food that keeps you at maintenance, so you just go back to meals that bring you to a caloric surplus. Good work on your progress! In this video I share my results after ten days of alternate day fasting and keto! I know how a 150 pound person who's been fat before can't eat as much calories as a 150 pound person who has never been fat. On the days I eat, I have a multivitamin with my breakfast. I'm just really enthusiastic because it seems so, so permanently sustainable for me and I want to share it with as many people as I can because I know how much it sucks to be overweight. What do you eat on the days you actually do eat? On the other hand, I get the feeling that the issues with metabolism are all theoretical or short term. Again, this isn't a license to eat big macs all the time. I'm glad. Your body stats are similar to mine (6'4" currently 230ish, would like 200 ideal - can pull around 400ish with deadlift) and I'm considering going back to ADF and cutting back my worries about strength gains (5/3/1 is my jam). It … Alternate day fasting (ADF), a form of intermittent fasting, involves fasting one day, eating the next, and repeating. Eating during this time wasn't restricted. I count my calories daily, and I make an effort each and every day to do SOMETHING activity wise that moves me along the path to the me that I want to be. It was published in the peer-reviewed journal Cell Metabolism on an open access basis and the study is available to read for free online. However, you may not even want to (see HOW section! Total distance covered, between the jog and the stair master, is 1.25 to 1.50 miles. – I'm certain you meant "fasting regimen.". I can fast all day no problem, when i get home and am wrangling kids and hanging with the wife I tend to mindlessly eat. What I thought was interesting, as it may shed light on a metabolic phenomenon that we do not fully understand, is that despite the 50-percent calorie deficit over a two-day period, volunteers maintained lean body mass instead of losing muscle. Have you noticed any loss of strength? I didn't plan on it or anything, it just... happened. While fasting may work for some, I think in the long term, just being more aware of intake is going to be much more effective. Not saying this will work for everyone, but if it works for even one person it's worth it. A place for people of all sizes to discuss healthy and sustainable methods of weight loss. so if I get close to that weight I will change to a 5:2 fasting diet for the remainder of my life to maintain it. The study was carried out by a large group of researchers from institutions including the University of Graz and Joanneum Research Forschungsgesellschaft in Austria, the University of Fribourg in Switzerland, INSERM in France and the University of Freiburg in Germany. First, it was not 40 days straight. I'll answer them as soon as I get off work. When I pull it out of the fridge, I'll give it a good mix and then sprinkle a handful or two of pecans or walnuts on it. I have a busy life with a full-time job, part time degree in the evenings, weight loss goals/exercise slotted in and various other committments (social, family, etc) which means a lot of my day is at least somewhat active between work and going from place to place.. in my experience consuming 500 calories isn't enough to sustain me to the point that my mental performance at school and work is poor and I will get dizzy/pass out. Question from u/kevie3drinks: Do you eat organic? I'm sure there's really sophisticated biological reasons behind this, but the bottom line is that maintaining a healthy weight as a former fat person is stressful. I'm slowly adding healthy foods to my diet. This diet might not work for everyone, sure. No need to buy a book or anything like that. I clearly eat a lot of fiber, so I poop a lot. Cliff notes on results of doing this for a month? But I'm trying to not let it get to my head. I've known people who did 30 fasts. I thought I would share my experience with ADF over 40 days. Half of the study volunteers relied on an every-other-day fasting plan for a month. As for muscle mass, if you eat 500 calories on "fasting days" you actually lose less muscle than even standard dieting, at least according to varady's studies. Rinse and repeat. . I'm definitely not lifting as heavy as I used to back when I was 250 lbs (113 kg). I usually only eat a couple apples or other fruit on "fast" days. Mathematically, it makes perfect sense. So, in a 48-hour period, they only ate during a 12-hour period. Please contact the moderators of this subreddit if you have any questions or concerns. Question from u/nozepikuhr: Do you have a protein target on your non-fasting days? Okay. Yes. But there were four instances in February where I extended that fast into a second day. In two days, that would be 3000 calories. It's simple, to the point, and I'm in and out of the gym in one hour. No. Full Fasting Playlist (over 30 videos): http://bit.ly/2C4mRUm Alternate Day Fasting | This Is Powerful! In other words, instead of going eat, fast, eat, fast, I would go eat, fast, fast, eat, fast. I used to weigh 250 lbs. EDIT: Ton of awesome questions coming in. Basically, eat 400-600 calories on one day, and close to whatever you want (within limits) the next day. Diabetes is a huge problem, especially in the United States … I'm not sure how frugal you generally live, but try adding up the price difference over a month between the organic and regular. That's it. That's basically going out to eat for a couple of meals, or one pair of jeans, or whatever. Eating big or bigger on lifting days, fasting non-lifting, coupled with a ketogenic diet. Whether you need to lose 2 lbs or 400 lbs, you are welcome here! I see this is a 4 month old thread. I'm just worried because I've lost 70 pounds before and I know how easy it is to gain it back. Well, fasting is now recognized as a valid dietary choice by many scientists in the field, especially those conducting studies for longetivity and brain health. Breakfast: One giant bowl of overnight oats, which consists of one cup of oats, one cup of whole fat milk, two bananas, two tablespoons of peanut butter, honey, and cocoa powder. The Sun reported: "Experts have claimed that alternate day fasting, also known as the 'caveman … Modified fasting regimes. We'll see how it goes. With alternate day fasting you eat 500 calories so it doesn't become an unreasonable venture. Clearly once I reach my goal, I'm going to change my fasting regimen. So on one day I'll fast, eat the second day and do upper body workouts, fast again, eat and do lower body workouts, rinse and repeat. Fasting lived 30 % longer lives of going … my experience with ADF over 40 days it. Kind of weight loss hey, if simple alternate day fasting reddit counting works for even one person it something... 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