r/AlternateDayFasting

Hello. Im about ready to do this. Im excited. And eager. To lose around 40 lbs only is my goal. But i do enjoy not eating , so once i fully adjust definitely wanting to stay that way of alternate day. Just curious whose been able to keep doing it over a year. Also. what do people eat on feeding days? My thing is i dont really like junk to begin with, but sometimes i think ill want homemade crepes gluten free, stuff like that. Im also thinking of sticking ot vegan diet. Are people doing this and staying keto ? Or able to eat normal carbs on re feed days?

I’ve been successfully doing ADF for 3 weeks or so now, focusing on finding a routine that works for me and getting into a consistent rhythm with it

I’m really getting comfortable with it now, and enjoy my fasting days almost as much if not more than my eating days.

I do three or four days a week 40-42 hrs fasts, with 6-8 hr eating windows, then usually a 18-6 on a Sunday

I’m finding that - being in perimenopause- it works best for me to have 500 cals on fasting days and I don’t count calories beyond a rough idea on eating days

I aim to eat pretty healthy, getting enough protein fruit and veg, and some treats in there too! I also get walks in, aiming for an hour on eating days and at least 20-30 mins (often more) on fast days

The thing is I never weighed at the start and I don’t want to weigh now either 😝🙄

I really want this to be a long term thing, and worry based on my past experiences that weighing myself will make me hyper focus on the scale rather than the long term goals - which for me are feeling better, more energy, ageing well and yes, weight loss too, but more in the sense of looking fab in my clothes, y’know?

Does anyone else feel the same? Anyone have any success stories with sticking with this way of eating long term and seeing the benefits, without focusing or worrying about the scale?

Hello everyone! I lost around 20kgs doing adf in 2024. But gained 5 kg and I am using adf to lose weight again. But I struggle with all or nothing mentality. Like today was my fasting day, but my brain was so focused on food, which usually doesn’t happen so I thought let’s do omad. But I know I can’t do omad because once I start eating I get hungry again and again. How do you deal with this? Should I fast tomorrow or eat normally and get back on track on my next fasting day

I’ve used ADF in the past, it’s worked wonders but I usually lose my momentum around 3-4 weeks then hop off, and ultimately gain back what I lost.

OMAD is harder for me, because I don’t know when to stop, whereas ADF I can make a black and white decision.

I would like to hold this for the long game, at least 3 months. I am an active cyclist - 100+k a week. And gym 2-3 days. So that I have covered.

Those who have success, how do you get through the long game?

My question,

Today I was doing stuff in my kitchen and suddenly saw a jar full with trail mix which has dark chocolate pieces in it. In the past I would not be able to resist it and I remember buying it for my husband and asking him to keep it in the basement where it wouldn’t be in front of my eyes 👀

And yesterday I purchased this trail mix for my husband to cheer him up and put it in its normal jar in the kitchen. I did not take it down to the basement. I didn’t even think about me having difficulty existing next to this treat.

I am calm as cucumber. I stopped seeing food as an opportunity.

Food became a meal which I will have when time comes. My role is to watch my energy levels and make sure that I am benefiting from my fasts as opposed to suffering energy wise. Food is nourishment. My meals are joy.

When I was eating random things around the clock, it was never enough, it wasn’t nourishment, it was a desperate search for some fix of something I am quite in touch with. Going now free of this desperate search for fix is SO MUCH RELIEF!!!

Hey everyone,

​I’m contemplating starting Alternate Day Fasting (ADF) to lose weight and get healthier, but I wanted to hear from people who have actually done it.

​If you’ve done ADF (true 36-hour fasts / zero-calorie fasting days), how did it work for you?

​How much weight did you lose and how long did it take?

​How did you handle the hunger on fasting days in the beginning?

​Did you notice any other benefits (like energy levels or mental clarity)?

​I’m currently at 88kg (around 194 lbs) and my ultimate goal is to get down to 65kg (143 lbs). I’d love to hear your honest experiences, tips for beginners, or success stories.

​Thanks!

Has anyone had a skipped period due to ADF? I (44F) am four days late. Not pregnant! The reason I'm asking is because I've been like clockwork the last few years, and my hormone levels are pretty good for someone my age per my doctor.

[I have seen some old posts regarding changing up fasting around our cycle but not skipped periods. I'm also not taking what a chiropractor says about female hormones as gospel.]

Perhaps I'm misunderstanding but, Megan Ramos/Dr. Fung have essentially said it's fine to fast around/through your period if you can but it's fine to modify it. I've only been doing ADF for four weeks, MWF and roughly 16:8 on feasting days. I jumped in cold turkey because that's the only way I was actually going to do it. The first day I had an issue was last Friday, so I stopped at 20 hours, made that an OMAD day, and then carried on. I did the same this Friday but have been relatively ok the last few days I was supposed to be on my period. What's wild is that I've had all the usual symptoms - bloating, fatigue, cramps, emotional state, etc. Just no bleeding.

I am hoping it's just the shock to my system? I feel great otherwise. I do Sat morning weigh-ins and haven't lost anything but haven't gained either and down roughly 5 kgs/10 lbs for the month. Definitely lost inches/cms everywhere too. So I'm considering ADF a good choice. Just wondering if others have had this experience? Did it come back for you the next month? Or was it just super late and now your schedule is different?

A couple of times I noticed when I do 60ish hour fast (two fasting days in a row), my throat at the root of my tongue hurts when I swallow food. I do not have a virus, i do not have acid reflux. Did anyone experience this? What it could be? I googled it but it just say acid reflex and virus. But this is neither of those

Hello everyone! i started on monday with a fasting day and my inicial wight was 116 kilograms (aprox 255.7lbs) today on friday im on 115.3kg (254.2lbs) im going to try and track my weight every friday and keep this thread updated. My diet its just a low carb diet, im trying to eat more protein and fat and also some veggies, but im not a great fan of veggies, with just this days of adf alredy i feel de-inflamed, im used to eat a lot of things with flour so im having some cravings for that and sweet things, but they are starting to go away, on fasting days im drinking only water, tea and coffe without sugar, and nothing else, also putting a pinch of salt in the water and no supplements.

I’ve recently started ADF. Going on week 3. And it’s actually pretty easy for me and has been productive.

What I’ve been doing is eating on Tuesday, Thursday, Saturday, and Sunday.

So let’s say I give in and HAVE to eat on a Friday cuz I’m THAT hungry (I know it’s a mental thing). And already have plans to eat on Saturday with the family. That would be eating on 3 straight days.

What is the correct way or what methods have you taken to catch up on or make up for the lost fasting days?

Hello all,
Im trying to lose weight after a gastric sleeve that I only lost 8.5kg the first 3-4 weeks. Im able to eat just as much as I did before the surgery. Im currently doing hypnotherapy to work on my emotional eating but I’m wanting to try ADF (again) to lose the weight as I don’t binge on my up days. I couldn’t lose weight on ADF last time because I’m on a antipsychotic asenapine but was originally on amisulpride which caused me to gain 31kg. I don’t want to go onto mounjaro because I can’t afford to stay on it for life and the studies show stopping mounjaro you’ll regain within the 1-5years. I want to fast as a lifestyle. I want to ADF to lose the weight then drop to two days a week for maintenance but I wanted to see what people are eating on there eating days? I don’t want to cut carbs because I’ll want to eat them eventually. Does anyone eat pasta and bread on their eating days? I Need motivation.

Hi all,

Really need someone to do ADF with consistently- where we hold each other accountable

Even if it’s for a couple weeks just need it to get me back into the swing of things, being way too inconsistent on my own.

24M from London

Just want to share my development from ADF every day to doing 46ish fasts twice a week with OMAD in between.

Surprisingly or not I gained weight during last two weeks. Not much. It is 1 pound a week gain. But if I continue this, soon it will get worse.

I still maintain calorie deficit (or so I think) by the end of the week, which is confusing 🫤.

I guess, I either need to go back to strict ADF without consecutive days of eating or I have to change my menu to strict keto which I absolutely dread as someone who lived on keto for three years and hated every minute of it.

Or I can continue going as I am going by reducing calories during my eating breaks.

Considering my options, I probably will opt for calorie restriction at this point.

Does anyone have this issue of not doing ADF every day without a break?

How much weight have you guys lost doing ADF? In a month, two months, 10 - whatever. I’d love to hear to get an idea of how it’s worked for other people

38F 5'2" SW 86.5 kg CW 80kg.

I started ADF at the end of Feb (fasting on T, Thursday, and Saturday) and have lost about 6.5 kgs (14.3 lbs). For a week now I also started working out and even have a coach.

But I am noticing that I am now feeling weak through both fasting and feeding days, despite taking electrolytes. This is also affecting my ability to work (very cerebral work).

This wasn't the case when I was just walking an hour everyday and casually jogging twice or thrice a week.

My friends and coach are recommending that I stop or reduce fasting and focus on matching my food with my workout demands.

I got my routine blood tested and the everything is ok but the minerals and hemoglobin are in the lower end of the normal range.

Would appreciate any advice on what could help me.

PS: Thanks to everyone who very kindly shared their responses here - I am going to focus on nourishing myself as best as possible during the feed days, up my electrolytes, and also incorporate modified ADF for strong workout days. As one of us pointed out here that the coach expects a fully fueled body on the ground, I hope that modified ADF would help me.

Thanks a tonne everyone! I was getting concerned about my health, and missing this opportunity to get coached for an athletics event later in the year. I also don't want to stop losing the extra weight that I put on over the few years of mental health struggle. (I have been doing good for a few years now.) Your responses have been very informative and assuring. Thank you! Also I am still open to hearing more about serious training and fasting from more experienced folks here.

If you're about to go crazy and you've hit a wall on your fasting day.... and now you're here on reddit, looking for inspiration and solutions....

before you lose your mind and eat a whole cheesecake, ask yourself this question:

Do I really just need a big drink with some electrolytes?

You need sodium, you need potassium, you need water. It helps even more with a variety of electrolytes. Get some zero calorie keto salts in you buddy! If you don't have them, go put some table salt on your tongue and wash it down with a big glass of water!

take it easy, you're winning the war, you'll be a skinny legend in no time.

It is 9:46pm PST. I am in San Diego and tomorrow will be my first day fasting. I am going to leave this as a thread I update. I am 5ft 5 in, 166lbs, Female, 29, Mexican-American. I am going to fast tomorrow.

I went through a break-up and I gained about 15 pounds while I was in the Relationship. I was giving myself grace until my stretchy pants and shorts were starting to become a little tight.

6 feet, M, 27 years. Trying modified adf. So i eat 500-600 cals on eating days. Makes it wayyyyyy easy.

And on the eating days trying to eat 500 cals above maintenance. But my issue is not being able to find the proper maintenance for me. I don't workout but 5 days a week i work a night shift at a fast food place. As we all know, night shift is usually not that busy but i have like other cleaning to do and all. But i am allowed to sit, so i sit and do nothing at all some days.

So should i calculate my tdee as sedentary or lightly active?