u/Longjumping-Leg-7863

So, I have posted several times since I started the ADF 36/12 plan and increased my walking and weight training. I just got my new results, exactly 3 months since I started this program.

I started this because my Cholesterol and Triglyceride numbers were high.

Cholesterol number went from 238 to 189

Triglyceride number went from 286 to 112 Yes, 174 points lower!

All this in only 3 months.

If this does not motivate you I don't know what will.

I am 68 and the last year started to redefine my body. I now walk every day for at least an hour and I am very fast walker, doing about 4.4 miles per hour, about a 13:50 pace.

I also started the ADF diet ( 36 hours fasting, 12 hours eating ) about 3 months ago.

I lost 12 pounds and that was enough weight loss so now I am doing a modified ADF where I do about 600 calories on my fasting days.

I also work with weights every other day.

I started all of this because my Cholesterol and Triglyceride number were a bit high. I am taking my next blood panel in 3 weeks , hoping I will see those numbers much lower.

I used to run a lot when younger, 5k, 10k, half marathons, but although great for your health, the pounding takes a toll on the body....so now I walk, but fast. :)

Anyone have a little treat now and then on eating days while doing ADF? I just had a slice of the frozen Marie Callender's Chocolate Satin pie and it was delicious!

Male, 68 years old

I have completed 2 full months of 36:12 strict ADF. I started at 183 and now weigh 171. After the first few days it has been easier than I anticipated.

I will now transition to a Modified ADF as I do not wish to lose any additional weight.

I eat about 2500 calories a day on my eating days, sometimes a little more.

My new schedule will include my Protein shake on fast days that is about 600 calories. I will, however, do strict no calorie days every now and then.

It consists of Ka Chava, milk, frozen fruit ( strawberries, blueberries, mango, banana and peaches) chia and flax seeds, creatine and a little ice.

I have lost a full shirt size even though I work out with weights every other day. I also walk every morning for 1-1.5 hours and right now in Arizona it is hot even in the mornings.

So glad I am doing this, cannot wait to get my new blood numbers next month as my main goal is to reduce my Triglyceride and Cholesterol numbers.

I have noticed more energy and a lot of reduced belly fat.

6 weeks, 10 pound loss, feel pretty good, but I do not want to lose a lot more weight, so I believe I will change to a Modified ADF and have a my protein shake on Fasting Days.

Am I really losing anything by doing this?

I started this mainly to lower my Triglyceride and Cholesterol levels and will do my blood tests in another two months to see if the new diet and added supplements have actually done that.

I am perfectly fine going 36 hours, have not had any issues, the only thing being I do not want to lose a lot more weight. I started at 183, now 173 and even though I am only 5 foot 8, I look great, especially for a 68 year old. I walk every day and work on weights every other day. BMI says I am overweight, but BMI is a bullshit measure. :)

What I do really enjoy is the lower stomach fat that I am losing and I do not want that to stop.

I guess my question is if I do change to a Modified ADF schedule, will I still see the loss of fat and maybe a few extra pound loss?

So, I have high blood pressure, which is one of the reasons I am doing the ADF fat. Obviously, sodium is a huge culprit of high blood pressure. I do take Losartan to help with the high blood pressure.

I have been taking LMNT electrolytes on my fast days as my belief is that you need something going inside of you besides just water, especially when I walk and sweat ( now very hot in Arizona, even in the mornings) and work out.

But, I have noticed my blood pressure is up a bit on fasting days and pretty much perfect on my eating days.

It must be the sodium. I did purchase nu salt which is Potassium and I have mixed it in my LMNT to balance the sodium/potassium content, but not sure that is helping either.

Do you any of you guys go without any electrolytes at all on fasting days.

I am thinking maybe on eating days I am consuming enough sodium and potassium to hold me over the 36 hour fasting period, but when I read articles it seems most believe it is much better if you consume some electrolytes during fasting days.

Any suggestions?

Go 36-37 hours, eat in the next 12 hour window and repeat.

Starting weight was 183, now 176. I am 68, in good shape as I walk every day and work out with weights every other day.

Have definitely loss inches as well, especially lower belly fat.

Have not lost any weight the last week.

Only drink water and do electrolytes on fasting days. Occasionally I will have one Diet Dr. Pepper

First two days were tough, since then has really not been that hard, but I have always had very good will power :)

One note: On the electrolytes, because most are sodium loaded and the ones that are not are too much Potassium loaded, I am drinking LMNT and adding Nu Salt to equally the amount of sodium and potassium. I have high blood pressure and too much sodium does not help me.

Will most likely continue until September as we are going to Catalina Island for a vacation and I am going to eat everyday while I am there.

I started this not for weight loss, but to get my Triglyceride and Cholesterol numbers down.

I will be doing blood testing again in August. Neither number was in the danger zone, but was above average.

Also, for those that are battling with Triglycerides/Cholesterol issues I have added several supplements.

I take fish oil, bergamot, CoQ10, potassium and magnesium.

Oh, and I added psyllium husk for additional fiber.

On my eating days I load up on protein, shakes, bars, protein rich foods.

Went a tad longer, had a 38 hours fast, but made up for it with a double-double from In N Out. :)

I am most likely worrying about nothing, but I was reading about the daily Potassium numbers one should take daily. Even though I am taking electrolytes throughout the day via LMNT or EC Sports, they do not have a lot of Potassium in them. Even taking supplements one would have to take a lot of pills to get the recommended amount needed.

Any thoughts?

How much Fiber do you consume while fasting? I have added 3 grams of psyllium husk in the evening. Should I increase this, cut back or just listen to my body. I have had fewer bowel movements since beginning my ADF, but no bloating or constipation, nothing irregular.

So, I started with 1.5 mg of the husk and have increased to 3 grams. Still pretty much the same. I feel fine, just curious if I should increase the fiber intake a little more?

I am in the final few days until my first month is complete. I started at 183 pounds and I now weigh 175.5. I have lost a little muscle, but I walk everyday and work out with weights every other day. I can definitely see the difference in my lower belly fat and that is very cool and my wife says I look leaner.

I am 68 years old, 5 foot 8 inches.

I started the fast to primarily lower my Triglycerides and Cholesterol numbers, but the weight is an extra benefit.

I am doing 36+ hours of fasting and then eat in the 12 hour window and repeat.

It has really not been that difficult since the first few days.

I do drink a Diet DR. Pepper or two on fast days. I am in the belief it does not spike my insulin levels and gives me something to look forward to.

I am doing great. Not really starving for food on my 36 hour fasting periods and most of my energy is back. Still walking every morning and working on weights 2-3 times weekly. The one issue I have is that the last 3 fasting periods I have not lost any additional weight. I have not gained any, but just stayed the same, kind of reached a plateau of some sort. Is this normal? I have lost 6 pounds which is awesome, but not sure why the weight loss has stopped.

After two weeks I have lost 6 pounds and after the first two fasting days have found it much easier to go the 36 hours without eating. I have also maintained my daily walks and weight lifting. A little less energy, but I was prepared for that. I have one question.

Do any of you take Probiotics and do you feel they are necessary while on the ADF?

Is there any fiber supplements I can take on fasting days that will not break the fast?

Or is taking a supplement along with chia seeds and other fiber foods on my eating days enough?

Also, I am taking fish oil daily and I just noticed that the three capsules a day I take equal 45 calories, should I just take these on eating days or am I overthinking this?

Started the ADF fasting diet and have a question. In the 36 hour fasting hours how many packets of LMNT 1000mg sodium electrolytes should I consume and when would you consume them?

Also, if I continue to work out with weights will I still lose a lot of muscle?