I just jumped right in, mostly ADF, although I've thrown in some two-day fasts. I was 320 lbs six months ago; I've lost over 70 lbs since then. 247 lbs now--more than a third of the way to my goal of 120 lbs. This has worked better than anything else I have tried. Update: now down 100 lbs after 10 months. Half way to my goal weight.
I started with a 16/8 once it was easy I moved to 18/6, then 20/4, next I added one 36 hour a week. Then I moved to ADF with ease. I loss 94lbs and have been able to kept it off for over 3 years.
When i tried ADF a year ago i was eating whatever i want during feast days, i never lost weight. Now i am doing ADF and counting calories, my fat is melting!! Thats the key for me to count calories on feast days . Eat the calories between your BMR and TDEE. I eat 1600-1900 calories in my feast days. Eating till you are satisfied on Feast day - would be bad advice for me, i need to count calories for Magic to Happen. And I exercise, i love exercise, even on fast days, it makes me less hungry and makes it possible and more happy the fast day. Also prayer is number one, it helps me to be Happy , God is Good 🙏 i wish you all the best
Yep I gained weight not counting cals. I have low TDEE as a petite women so it was very easy for me to eat 3000 cals in my feast day which cancels all loss with my weight height and age.
I am 30 years old and I have been struggling with my weight since I was a kid. I have started doing ADF at the start of October 2023 weighing 308 pounds(I am female 5'4 height). I am currently at 261 pounds going strong and confident that as I continue I will get to healthy weight. For me regular 36 hours fasts ended up being the easiest way to lose weight I have ever encountered. I mean it does take effort but for me it is just soooo much easier than constant caloric deficit. I also do some simple calisthenics workouts and walk more . Dr O, I feel so grateful to you for the information you are putting out. You are literally saving lifes ❤
Thank you so much for the kind words. Hearing about your progress just made my day :). I truly mean that. ADF is not for everyone, but it is close to miraculous for others (including me). I can't wait to hear your next progress report
One last thing. I think this video does a good job explaining why ADF seems to work so great for people like you and me :) ruclips.net/video/6BcgfgVQLw4/видео.html
I am doing cycles of 5 weeks of fasting 36 hours - 3 days a week (Monday, Wednesday, Friday) 1 week maintenance break and so on. I find that this is the easiest for me to sustain and fit into my life. @gina_dee.1111
The biggest factor in my ADF journey was eating enough protein on my eating days - it made my fasting days way easier. I was 260 lbs, now 225 and aiming for c 195.
Absolutely! Protein is king :) ruclips.net/video/DLa2g4GSAO4/видео.html ruclips.net/video/yfuqISpCPyo/видео.html Congrats on your success! Keep up the great work
Yes! I learned about this from Dr. O. I have now upped my daily protein to about 85 grams a day (I am a short woman). This is probably twice what I was having on eating days before. Helps a lot.
3 months ago I stumbled upon your video’s and tried ADF, I was 267 lbs. I went to the doctor today and weighed in at 235. Absolutely incredible! I am so happy I found your videos thank you and keep up the good work!!!!!!!!!!
I started a couple years ago with a basic 16-8 fasting protocol, and did that for quite a while. I lost some weight, but found that the 8 hour eating window was just too long for me-my progress was stalled out because I was just eating too many calories in that longer window. So I shortened it to 4 hours, and then quickly after that went to OMAD. I lost more weight, but recently (mid-November) transitioned to a modified ADF to increase my fasting window and decrease my weekly caloric totals. All combined since starting with the 16-8, I’ve lost approximately 75 pounds, with about 50 left until I hit my goal weight. Of those 75 pounds lost, the quickest amount came off during ADF. I’m also lifting and prioritizing protein in my meals. So far, so good.
Thank you so much for sharing. I am very happy for you :). You should be super proud of your progress. I am the same way with 16:8. It works great for me when my focus is building muscle, but I don't lose fat on it very quickly. Modified ADF can be a super powerful tool for some people. As I mentioned in this video, a member of my Facebook group is already down 100 pounds using it. I like it for the reasons you mentioned. It is a great way to get in a weekly calorie deficit while still having days that you eat until satisfied. I am also glad to hear that you are prioritizing lifting and protein. Those are CRITICALLY important pieces of the puzzle. I talk about how to lose fat without losing muscle in this series. I credit it with my sustained success without a doubt: ruclips.net/p/PL7zPcraYKbGD171OjtsEoE3OF3U97m4L1 Keep up the great work!
Same with me--I was doing 16-8 for years (I didn't even know this was considered fasting--it was just the way I ate) for years, and didn't lose a pound. This may have helped keep me from gaining weight, though. But it was switching to ADF that really helped.
I started out researching keto. Did it, felt great. Then I did carnivore for 5 months and reached goal, all through that time I was intermittently fasting but only because the added protein and fat allowed me to feel no hunger. Now that I’m at goal I want to keep it, but as often happens after the strictness of the diet I wanted to break loose and eat a greater verity of foods. So, I have found that a 4:3 adf type program keeping it keto during the week and allowing other stuff on the weekends. Other stuff doesn’t mean go wild but I love a bagel with cream cheese on Sunday mornings. Therefore, adapting to protein and fat before trying adf helped me do the 36ish hour fast 3 times a week.
Thanks for mentioning your way of eating and your journey! I was wondering if exactly that way of eating would work for me but haven’t read any comments about only doing ADF 2-3 times a week with low carb but allow a more free approach on weekends. I could see that this way of eating is the most versatile option ! I think it gives you the best of all 3 - 36h fasts which increases your cell repair, fat loss, autophagy- low carb to feel satiated but build muscle - on weekends you have the liberty to eat those foods you would miss on keto! Thanks for confirming my thoughts with your comment!! ❤
Hi. I'm a 64 year old female. I started ADF on Jan 18th 2023. It is now April 16th 2023 and I have so far lost 22lbs. I am eating 1200 calories of anything on my eating days. I'm drinking coffee with milk on my fasting days. My goal is not low carb or ketosis, Merely to cut calories. Id rather be hungry on a fasting day than counting calories every day. This is working really well for me so thank you so much. I couldn't go low carb if you paid me I love my bagels, pasta etc too much.
1200 calories looks low for a feast day, I would recommend eating your maintenance calories or slightly more. You can find calories calculator on google. They will tell you how much you should be eating based on your measurements, age, gender etc..
I can't believe you figured this out. Ive been trying to figure this out my entire life. You even thought of every weird little question Ive ever had that it seemed no one would ever even think. Ive been simultaneously overweight and keto since the 90s. Never been able to dial everything in. I have definitely turned a corner, in that I don't even need keto to maintain my weight anymore, and finally just dropped the keto life for a more omnivore, gut-biome centered plant-and-meat diet, but I'm still going to do your protocol because I can see this is the answer to permanent and thorough weight loss. I just have to figure out what the actual step-by-step plan is, from across your playlists. Fasting isn't even an issue, it's the other myriad details. When to ease up on the aggression, add calories, stop and settle in to the new body, exercise, etc etc etc. Great work!
Congrats on finding what works well for you! That is the most important thing. We are all so unique. We have to try different things until we find what suits our body, and our needs, the best. Reach out if you have questions as you go through my videos
Thank you so much for the kind words. I have a lot of important topics that I plan on covering this year as well. Stay tuned for more :) And please reach out if you have any questions or can think of any topics you want to see me cover. I am here to help
@@GrowGrayMatter Well, I've always been interested, but I haven't found an adequate answer anywhere, how to most adequately connect strong training and OMAD? Let's say if training is in the morning and Omad is in the afternoon, is it a mistake to make a gap of several hours without food after training.....? thanks
I am researching this topic right now@@milanzivkovic1424. I plan on doing a detailed video once I have read ALL of the key research on the topic. Here are my 2 favorite ways to do it: 1. Train right before your OMAD meal. This will maximize the muscle protein synthesis that you get after your meal. The only downside here is that you may not be able to train as hard since you just went 23 hours without food 2. Train 1-3 hours after your meal. This will allow you to train after being well-fueled. But this will be an issue if you eat dinner. Training hard after dinner can impact sleep The fed vs fasted training research has really shown that neither makes a massive difference with strength training unless you are doing a ton of volume and high intensity work. If it is just a "typical" workout you really can just do whatever fits your life and works best for you. I hope this helps :)
Hope all is ok as I haven’t seen a video in a month from u. U are an inspiration to many. Just started my ADF a few days ago. Going well & started back at the gym today. Lifted lightly & did just over a mile on the treadmill. Not much but haven’t been able to go to the gym the last couple of months so easing back into it. Next nephrology appointment is 4/17/24 & hoping to see good results between now $ then. Will be interesting to see what my GFR is doing the fasting. Drinking more water than ever & cut out the diet drinks except a diet mtn dew each day. Hoping to stop that soon too. Hope to hear from u soon. Keep smiling
Modified was my start. I had several meals for 500 calories for two weeks. In the third I was so deep in ketosis that i just had the last one before sleep and then I felt I could let go from that as well. I think ketosis is very important to be able to maintain a fast. Maybe so important that it's important to plan on how to get into ketosis before we even get into fasting.
After doing clean intermittent fasting, OMAD, for two years I hit a stubborn plateau. I started slowly with 1 day down and I noticed that I was not hungry the day after my "up" day. I realized that I might as well just go along with the 5:3 plan to get my metabolism going again. This video was very practical, encouraging, and motivating. Thank you!
❤ I was having difficulty losing weight on an Omad diet until I discovered your informative videos about Alternate Day Fasting (ADF). I had already been following a low-carb, Omad approach, which was relatively easy to stick to, but I found that the ADF method led to greater weight loss and the added benefit of promoting autophagy. Thank you, Dr. O, for providing such valuable information and helping me achieve my health goals. ❤
Thank you so much for sharing. It truly makes my day when I hear stories like yours. I am happy that I pointed you towards a plan that works better for you :)
Gonna start back on ADF tomorrow so this was a super helpful video. ADF is a solid plan for me. I'm an all in or not person (ex military) I did ADF in the past and dropped weight fast. Once I started to reintroduce some things, Heavy Cream and Cheese, the weight loss stalled, but I looked at it as a positive because I maintained my weight even though the weight-loss stalled. Now, I'm ready to take the next step and meet my goal. Thanks again Dr O
For those who want to do 36 hoour fasting, start with 8:16 fast then OMAD for 2 weeks then do 36 hour fast for a month. This worked for me lost 20 lbs in 1 month.
Thanx Doc. With all the knowledge, i feel like this is the year. I'm turning 43 this year and my wife is pregnant with our fourth child. I've been struggling with it since i was 16. Now i weigh 150kgs(300 pounds). A great man once said; knowing and not doing is the same as not knowing. All the way from South Africa 🇿🇦. The home of Nelson Mandela, let's do this 💪🏿.
Thanks for reaching out. This HAS to be your year! Think about those kids every time you feel like giving up. I knew that I was letting my family down when I was 400 pounds and unable to keep up. Now I am a role model for my kids, and I will be around to play with my grandchildren. I am more proud of this than anything else. Reach out if I can help in any way. You CAN do this!
Come back so we can see how you are now 😊. I want to thank you so much for all your teachings. It was the best I ever had in my entire life. Finally I know how to never gain the weight back and also how not to lose muscle. You gave us a precious knowledge. I hope the world returns to you all the good you gave us 🙏🏻💕
I have started and stopped so many things so many times: macros, keto, ADF, carnivore, etc. I have just started ADF + Keto and think this is the way to go. I’ve trialed enough that I know what I need to stay the course. Eating strict keto on my feed days at maintenance calories (2109) and then clean fasting on my fast days. I am tracking my keto macros and calories and fasting with the Cronometer app . This helps me stay focused and consistent. I will update with progress later. Many thanks for the helpful and inspiring content.
This is Great advise. You put it over in such a no nonsense way which shows your are not just talking about it like many influencers on line you have really done it. As someone who has really done it too. I can say to people just starting out, watching this is advice they can really trust. Respect!
3:45 for your first question. The first time I ever did adf was in like 10 grade. I dived right into it. I was the chubbiest I’d ever been at that time. And my sister recently started her adf around that time and lost crazy weight. So I asked what she did, she told me. And I dived right into to. I lasted 3 months and lost about 15-20 poinds. This was the goal I was 145-150 and I wanted to get to 130-135. I ended up dropping it once I got to 135. And I got covid back then which made me not want food so I go to 130 after that. Afterwards it took a while for me to gain the weight again, but I went up to about 145 after several months. And 150 at some point I can’t remember. Around that time I was bouncing back and forth with 145-150. And it was like that for a while. I’ve tried almost everything. Different types of fasting, eating better, simply working out, but nothing ever stuck. So I completely relied on ADF. Until this summer. Before the summer began, I started adf . again, and for the first time In years I was doing so good. I managed to drop about 5-10 pounds (was about 155-150 trying to get down to 140, then 135 again, oh I’m short btw I’m 5’0) I got to about…. 144 and then something happened that triggered me emotionally really bad. I ended up failing and gained 5 pounds back (150). But then I was was in the college program. And I was constantly walking. Even with eating. I usually had to walk 15 minutes to the cafe and 15 minutes back to my dorm. So although I wasn’t alternate day fasting, I was dropping weight still. I think I got to about 143-145. It was awesome! But honesty I was probably accidentally only eating one meal a day. Two at most. Now here I am months later the biggest of ever been at 161 (159 currently I guess) and I’m trying to pick adf back of again but not just for losing weight but other things as well. It’s true that I can just jump into it. But if there is a better way that will help me maintain it for the long haul, I will listen. I’m tired of the back and forth. Tired of not buying clothes because “I’m gonna lose the weight” sick of being afraid to eat, and letting my weight dictate whether I go out or not. And honestly I’m crazy uncomfortable with my fat . I am a college student, and I also work. So it’s hard to maintain my weight at times. But that’s why I feel fasting helps because I could be doing an essay while dropping a pound effortlessly. lol my bad tho, that was a long explanation.
Oh dear! Here I go again. On! Off! On! Off! Going to keep on listening to your videos to try to get motivated again. At this stage I am just stuffing my face and hating that I have no willpower. Thanks for these video and your Facebook page. Really appreciate you sharing your knowledge. Bless you.
Thankyou Dr O. Giving it another try, ive failed in the past due to calorie intake to low on my eating days. Somewhere between 1400 / 1600, ive only just figured out why after watching your videos. A new subscriber here. 👋👋👋
You are not alone. Lots of people try to be on a diet on eating days as well. Just keep this in your head: "Eating days are where I recover from my last fast and prepare for my next one." You CAN do this
Started 5:2 fasting last week after watching your video, it was way easier not to eat for 36h than expected, 1st day I started struggling around the end of the day but I then started drinking salt water and it really helped alleviate food craving thoughts since then it's been really easy especially after experiencing how good I felt after, the only problem I experienced so far is explosive diarrhea after breaking my fast with very poor choices of food I literally shat myself today wasn't fun
seriously-- do not weigh yourself on feeding days, guys. in fact, go a week without weighing yourself at all until a fasting day weigh in. my greatest self-sabotage is that ADF scale rollercoaster. i have quit before even though I was down 5 lbs in 2 weeks (on track to 10 lbs in a month and my goal was only 15) because I just got so defeated with that dumb ass pointless as scale that wasn't telling me a damn thing about my fat loss. My *clothes* were telling me about my fat loss.
Yesss, started adf in 10/11/24, it has been a game changer!!! Have loss over 10 rounds and shrinking!! I feel like it is a way of life now!!! And so easy!!!
My biggest help has been clean fasting. I drink water, black tea, or black coffee, no sweeteners. I also take plain unflavored raw LMNT electrolytes. I started out several years ago with 16/8 and quickly moved to OMAD within a couple weeks. I really like OMAD but it stopped working for me. I’m on my third 36 hour fast tomorrow and I’ve already lost 6 pounds. The in between feast days are whatever I want to eat, but I’ve been craving nutritious foods. My husband is starting fasting also to try and lose weight. He’s doing the 500 calorie down days. This is my favorite way to eat, or not eat I guess LOL. I felt so happy this morning at work after my 36 hour fast, I was practically bouncing down the hall. No other diet has ever made me feel this good. Try it. Clean fast.
Thank you so much for sharing. I am happy to hear about your early progress. Keep up the great work! It is great that you have learned how important clean fasting is for you. This is the case for a lot of people. But some people do fine with "dirty" fasting as well if weight loss is their primary goal. I have been clean fasting for over 9 months now. I think everyone should try clean fasting at least as long as they need to so they can see if it makes thins easier like it has for you Keep up the great work!
I don't track my fast on a tracker. I have several timers set and labeled in my phone. Sunday after dinner I start a 36 hour fast. Set a timer and then I can see what time 36 hours arrive. On Tuesdays and Thursdays I eat a pound of hamburger, 4 eggs and bacon. It works out to about 100 grams of protein evenly spaced three hours apart. I am usually finished eating for the day at one, so all eating days are 18 hour fasts. On Wednesdays and Fridays, I eat three evenly spaced 5 oz of chicken breast meals. These chicken days are around 500 calories, so it is a kind of modified fast. About 90 grams of protein split evenly between three meals. On Saturdays and Sundays, I eat steaks and eggs and sometimes a little cheat stuff. I try to keep the eating window earlier in the day, but am able to adjust as needed. I lost over a hundred and am on my last 20. What I wrote above is what do right now. I've done all kinds of fasting. OMAD was where I began and had the majority of my loss, but over time I found I was in no way able to get enough calories in one meal a day.
I worked out for 1 year and only dropped 5 pound, very frustrating. Then I found out about fasting and it helped me to drop another 10 pounds. I started doing 16 hours fast, but now my next challenge is the ADF and I look forward to seeing great results!
I am so grateful for this. video ...The key word EASE does the trick for me . Not freaking out over reaching for a piece of gum or getting cup of black coffee. ....My old perfect self doing water only fast will go bananas just thinking about a gum or coffee ::)). Will bounce back to old thinking patterns - FAILED again , will try some other time . Thank you. so much for the peace of mind , Dr O
First of all I want to thank you Dr. Frank - your videos helped me change my low-carb diet (that was on a very long plateau) to a far more effective fasting protocol. I eventually worked up to a MT fast, W eat, Th fast, Fri eat, Sat 1-meal, Sun eat schedule to match my house's schedule until the Christmas-NY holidays. I took a ~two-week planned break until NYD and put back on ~5 pounds. But after the holidays, I went on a longer fast - T-W-Th no food. Fri 1-meal and lost 10 pounds (all the holiday weight plus five more!!!!) This had the bonus effect of pushing me to over 100 pounds lostt over the last two years. My question is why it's better to do EOD fasting vs. fasting for longer stretches at a time. Once you're past a day or two, maintaining your fast seems easier. What would your take be on eating over weekends (Fri nite - Sun) and fasting M-Th? As to easing into fasting - I think it's smart to start with a low-carb diet for a week or two prior to moving into restricting your eating window. It gets you used to ketosis , lowers your hunger and gets you to satiety quicker. But then, I think your process of gradually moving up to longer fasts is the way to go. For me the difficulty in fasting is the normal lunchtime and dinnertime feeding zones. The key to success for me is distraction. At lunchtime, I take a break and go for a walk. When I get back from the walk, I drink a seltzer. At dinner time, I take a shower. And drink a seltzer. I don't have a problem being around food - or even cooking food. But sitting down with other people while their eating is... not fun. Anyway - thank you again for your videos. They've been extraordinarily helpful (FYI - 53-year-old male - 6 ft tall - started 355 lb, presently ~252)
Very well said. Congratulations on your AMAZING progress. You should be so proud of yourself :) I completely agree about low-carb for fasting prep. I will make a video about that really soon. It makes complete sense on multiple levels. It speeds up the fat adaptation process, helps control hunger, makes the switch between fasting and eating less stressful, etc. There are plenty of people who can eat whatever they want while using ADF, but I steer anyone who is struggling towards low carb. On to your question. Why would ADF be better than doing a 72 hour fast each week. I agree that in some ways it would be easier to just get the fasting "over with", but I do believe that ADF offers advantages. 1. You are in a calorie deficit for shorter periods of time. The cycle of fasting for shorter periods, and overfeeding more often, do seem to offer psychological and physiological advantages: ruclips.net/video/6BcgfgVQLw4/видео.html ruclips.net/video/t8WGN9v34C4/видео.html 2. I enjoy using longer fasts as a tool, or doing it to boost the health benefits of fasting, every once in a while, but my main concern with 72 hours fasts each week has to do with the loss f lean mass. Our bodies require essential amino acids every day. We either eat them or they get taken from our lean mass. Even 36 hours is a long time without eating them, which is why I don't recommend that lean people use ADF. The first video in this series (fat-loss sweet spot) explains why we can get away with being more aggressive when we have a lot of weight to lose. The rest f the series explains the ways that we can preserve our lean mass and metabolic rate while losing fat: ruclips.net/p/PL7zPcraYKbGD171OjtsEoE3OF3U97m4L1 There have never been any studies that have compared ADF or 4:3 fasting directly to doing a 72-hour fast each week. But how I look at the literature makes me think that ADF is a better option for most people. I would love to hear your thoughts after you view these videos. Keep up the GREAT work :)
I am starting with IF (16:8) for two weeks. Then switch to omad in every other day. After my body adapted I will ADF. I always rushed into things and failed with doing one wrong thing alone. My mind adapts too
I started with 18:6, after a couple months started ADF, but I lost track completely. I could go through it for a couple months, lost 40-50 lbs. Gained back 30 after I went off track. #1, on my feast days, I was eating a lot of crap. #2, I wasn't drinking enough water early in the day, and was flaky on my electrolytes on fasting days. I'm restarting using modified adf with my fast meal at the end of the day with protein and some carbs to help my sleep cycle. I will keep hydrated and WON'T NEGLECT ELECTROLYTES! On feast day I will prioritize lean protein first with at least 180 g protein, and let the other macros fall where they may. I will cook at home using whole foods. I will be good most of the time using the 20/80 rule. Also, I will stay away from beer at night (goes straight to the belly), opting for light alcoholic beverages (spritzers, lite beer) when out with friends. I will eat mindfully, not watching TV or doom scrolling while doing so. I have diabetes type 2 and that evening meal on fast days really makes a difference. I will switch to pure adf only when i'm in the groove (fat adapted) and if I feel I can do it.
Just came across your channel as im looking to finally go to ADF. My journey began right before the pandemic where I lost 80lbs in 10 months doing 16:8. During the pandemic and a year after, I struggled hard in life so…. I gained almost all of it back. Since October, I’ve been on a not so strict fasting schedule (20:4, 18:6 and OMAD) and I have lost all but 15 of those gained pounds. As of today, I have just about 70lbs left to lose. I want to do more but it’s been difficult. There have been a few times I’ve gone over 24hrs and there are times when I couldn’t make it 16 hours in. My longest fast was 29 hours before I just started to feel too weak. I’m hoping to make my 36 hours soon. I know this is for my health. It’s what I’m fighting for. I’m definitely going to be incorporating your strategies. Lately OMAD has been working for me so it’s the one I’m consistent on.
Hi, really appreciate your videos! So well researched and explained. One request-the borders on your thumbnails are red, which is the same colour as the “watch bar” that RUclips puts along the bottom of thumbnails, so it’s impossible to tell which of your videos I have and haven’t watched/finished. I’m actually not watching as many of your videos as I’d like because I can’t tell if I’ve watched them or not. If you change the red border/background on your thumbnails, your video views will probably increase. 😊
I haven’t moved up to ADF yet, not sure if I can. Last blood work showed a slight protein deficiency(bun levels) 6/23/23 started 486lbs, cut processed foods out, low carb. Not until around Oct discovered intermittent fasting, cut down to a 4-6 hour eating window, slowly moved to OMD every 3rd day with 2 meals the other days. November I started Monday fasting day. And first of the year I did a 76hr fast to reset. I do drink electrolytes on my fasting days and eat more fresh meat based diet (red meat, eggs, fish, chicken) I eat very low carb vegetables only twice a week. All my blood work has come down to normal level except cholesterol has gone up but not worried. I tried a CGM for a month to experiment with food to see how I respond to different drinks and foods. Was never diabetic but was knocking on the door. Learned fruit and starchy vegetables are no good. I stay around 65-85 normal blood sugar, and never spike above 125 when eating large meals. Stated lifting weights and walking, I am now 340lbs, I feel great and when I feel my nutrition intake is balanced perfect, I will try ADF. I gradually broke into fasting and I find it easy and enjoyable now. The mental clarity from fasting is incredible. You are very informative and have a soft speaking tone very captivating.
Thank you so much for reaching out and sharing your story. It sounds like you are doing AMAZING! You should be very proud. Your diet sounds like it is a perfect fit for you. Testing with the CGM was a smart move. And I love that you are moving more and focused on lifting weights. You will find that a lot of my videos revolve around the importance of things that boost fasting/diet success (sleep, exercise, physical activity). How is your sleep? Here is the main thing I point new viewers to. It is my fat-loss sweet spot series. I cover every major way to preserve muscle and metabolic rate while losing fat fast. These were the pillars of my weight loss success: ruclips.net/p/PL7zPcraYKbGD171OjtsEoE3OF3U97m4L1 Reach out if you have any questions. I am here to help
I am a retired first responder, 48 years old, I spent 6 months at ground zero and flipping to the landfill recovery site, I developed respiratory illnesses that I manage well, I have a bipap machine, I get 6.5-8hrs sleep. But on a second day fasting, I become hyper at night, I get bursts of energy where I go for a late night walk. But normally I get good sleep. I am currently on no medications, I take vit K&D and a time release vit C. That’s it. Never bought into all those keto snacks or recipes. I keep it simple with red meat, chicken breast, salmon and other nutrient rich seafood. Always had a low fat diet but it was high bad carbs and sugar. First time I use real butter with cooking or avocado oil, MCT oil with coffee. I am not some hardcore carnivore, I don’t eat high fat, but moderate, when I eat meat, my first 3-4 bits are the fatty parts, I find this satiates my appetite, then rest is lean meat. Took years to realize, the food industry is poisoning us with addictive foods. Go back to Whole Foods and organize, detox and rebuilt properly. Some days 1,200 calories other days 1,900. Never consistent with calories, just consistent with real food. The only thing in a can or packaged in a pantry are spices and herbs.@@GrowGrayMatter
It sounds like you are doing a lot of great things@@mattfisano. It sounds like you have found a diet that woks well for you. Everything you eat sounds great to me :) I am prepping a video about how processed foods (including "healthy" snack foods) causes our hunger to ramp up and lead to overeating. They are absolutely addictive in my mind. Great job breaking fee!
The first fasting routine I've been able to stick with instant weight loss and the ability to train weights and gain muscle, only down fall is my bad moods .
People's results doing all kinds of fasting are amazing. My highest weight was 130kgs and I've been doing IF for almost 3 years now, and I have lost about 20kgs. The problem is that I am kind of addicted to sugar and never ate well, so I could've easily been at normal weight right now with the 11400 hours of fasting I did - but I'm not. I'm trying to quit sugar and I am re-watching your videos because I want to seriously give this ADF a try. Wish me luck y'all!
i'm the same addicted to sugar ! one thing i noticed is that if i go off a month or so, I don't gain the weight back I maintain so when I jump back on then weight continues to come off where I last weighed.
I appreciate you sharing this information and awesome job on losing 165 lbs. I work nights 3-4 x/week and have slowly gained weight over the last 20 years and now my blood pressure is getting high. Starting day one today after having a pretty heavy Easter dinner yesterday, should get me through my first 36 hours. hahaha. Thanks again!
I have been waiting for a new video for the last five months and, honestly, I started feeling worried last month. Somebody knos what happens? Is Dr. O fine? It is very sad not having even a short clip from him to let us know he is busy or whatever. I hope he is ok.
Couple questions on ADF. 1) if you go on vacation for a week or two, and quit the ADF while on vacation, would you be uncomfortable and feel bloated like if you have been dieting and go back to normal eating? 2) if you take meds that it is recommended to take with foods, do you still take them daily, or quit taking that medication
I'm 5'4 and I went from 170-139lb following the traditional methods (CICO+gym) but it took me about 2 whole years. I had 2.5 more months till my wedding and needed to still lose 15lb, and came across the 5-day water challenge and then ADF. So I did both: water fast was sooo hard till after the 3rd day and then became easy, and I got down to 129lb in just 5 days. But my weight slowly crept up again once I reintroduced food. I then did ADF once my scale crept back up to 135lb and consistently lost ~0.5-1lb every 2 days (I weighed myself every day). I was losing weight without much effort and my scale was more consistent than when I used the traditional method. What I noticed: my cravings were more subdued after a while and I was more productive on fast days. It was also a lot less mental gymnastics than CICO. Even though I wasn't eating anything on my fast days, I didn't feel the depravity I felt w/ CICO bc I knew I could eat it the next day. I reached my -15lb goal even though I couldn't be that strict with ADF (due to pre-wedding hassle) and maintained that weight for a while. I only gained lbs again once I started eating same amount and quantity of meals as my husband and started having date nights everyday :((( NOW I'm back to 139 6-months post wedding and for the life of me I cant stick to ADF for a single day :(((( I KNOW IT WORKS its just so hard to accomplish the second time around D':
Thank you so much for sharing. Congrats on the wedding as well :) I agree with all of your thoughts on ADF. One of the things I love about ADF is the psychological breaks from dieting. Being hungry every other day is much easier than being sort of hungry all the time :) ruclips.net/video/6BcgfgVQLw4/видео.html Hopefully you can start with the advice in this video and get back into your ADF groove. Focus on eating well on your eating days, and getting some good quality sleep, and you should be back on track in no time. Please keep me posted. You got this!
You are an answer to Prayer ! Literally I prayed for a plan I could stick with . I have tried OMAD with intermittent fasting and found it difficult. I’m an all Or nothing gal , so this just works ! Thank you Dr O ❤
You are very welcome. I hope that it works wonders for you :) I am the same as you. OMAD just wasn't a good fit for me. I talked about why in this video that compared the 2: ruclips.net/video/ebw63MmKDM0/видео.html
I have a few questions: 1. Is this bad for your hair (I am a woman who is growing locs "dreadlocks") and for obvious reasons, I don't want to deal with hair loss. 2. Once you've achieved your goals, how do you go back to eating everyday? Is this something you would have to do for the rest of your life to maintain? 3. Is this sustainable (part of question #2). 4. Do you need electrolytes on your fasting day? 5. Do you workout on a fasting day or should you only be working out on feasting days? Thanks!
You can drink collagen in your coffee, on your feast days. Continue using hair oils like rosemary, clove, batana oil to protect your hair while fasting. Do your hot oil treatments or deep conditioning after washing your hair. Many people have continued fasting with ADF or moved to OMAD when they have reached their goals - test it and see how you feel... Saw you didn't get a response so this is what I think, as a woman with locs and who did research on fasting. Yes you can exercise during fasting but you don't have too. Electrolytes is good but based on you response - some people don't use it
Do you have any information on dermarolling loose skin and its efficacy? The typical lower stomach pouch area. It’s not extreme, but that’s where I have loose skin, and I am 25. Maybe it can possibly tighten overtime whilst working out and eating well. Thanks.
I’ve worked my way to starting ADF. I fast for 44 hours, I have a 4 hour healthy eating window then fast for 44 hours again. When I get my weight where I want I’ll switch to OMAD again with occasional ADF.
I've had so much trouble my whole life up and down I'm currently doing adf and it's so freeing to me I know one day I fast the next day I eat I have no more restrictions I don't count calories or worry about every calorie it's so good for me my skin is clearer I feel better on my fast days more energy
What kind of vitamins and or supplements do you recommend for both fasting days and eating days? I'm just getting started and am not sure what to take other than electrolytes in water.
Either 1500 cal a day for calorie restriction. Or this method is 3000 calories once every other day. Both should have the same results. But fasting might get rid of extra skin
I'm 43. Had a kidney transplant in 2007 and after years of medicines I became diabetic and now use insulin and I'm 40-45lbs overweight. I've done 18/6 Intermittent fasting two or three times a week and lost some weight. I want to try ADF to get myself in a healthier place and possibly drop some meds or lower my dependency.
Starting my 36 hr fast today my goal is to get back to 135 -140 im currently 173. Hope to reach my goal before summers over . My eating days are Mon wed Fri but may change it to sun Tues Thur I am eating betweeen 7am-7pm may change it to 6-6 though. Put this comment to keep me accountable
Hey if I follow adf and eat everything on the next day so will my weight will loose or not ??if yes then at which speed…. actually i am 14 right now and I really want to loose my weight and also want to eat everything …….And seriously men you are a true gem you always give reply to everyone!!
Dr. O, im current 45, weigh 298 and i am recently diagnosed with type 2 diabetes. ( no meds) I saw your videos and I am planning to do ADF, with keto. My question is did you do longer fasts on top of ADF? Also, did your body get used to fasting where it stopped working? My intention is to reverse type 2 and lose the weight. Thank you for everything.
thank you for this, i'm not obese but i have this layer of fat sitting g over my abdomen that bothers the crap out of me because i know it's all the processed foods im addicted to. Lately i've started eating a lot of beans and occasionally meat. i'm excited to take back my heath and become a kid again! Not to mention i completed a simple structured 6 week exercise plan (just 4 days living weights per week) that was the first time i've every stuck to anything perfectly, i created different exercises for another 6 weeks and im going to keep doing it this simple way until i want more challenges. I already feel like 4 days a week at the gym is t enough! i want more :D
Hi Doc, thank you for this video. I’m on benazepril and wonder if I should take electrolytes when fasting. Some days, I walk between 4 and 8 miles. No, I have not asked my PCP; he is adamantly against fasting, low-carbohydrate diets, etc.
I decided not to use a tracker, because I don’t want to be regularly reminded that I am fasting. A little like not wanting to watch the clock when at work!
Thank you for sharing. I think that is a solid argument. I try not to focus on my fasting. I actually try to forget that I am fasting and just get on with my life. The key is to find what works for you. And you definitely don't want to watch the clock at work. It is grueling :)
Deleted the zero app for the same reason. I did this with success without the bells & whistles before did well. I just knew one day I am not eating and eating on the next.
I started ADF at 95kg, i am now 82kg two months later. Now i am at a point my weight fluctuates a lot on the days i am eating (and i am eating super clean), is it normal 2 - 3kg weight fluctuations?
Hi everyone and Dr.O. I am jumping right in. However, I didn't realize 36 hours, I thought it was 24. 😮 OK, I did well with 16:8, but it's no longer working. Is it 36 hours??
I remember seeing Dr. O using ketone boost powder in one of his vidoes. Can someone tell me what brand and where I can get them? Please and thank you ❤
haha yeah most of the time, but sometimes i am still not statisfied, its a moving goal i guess :D but to be honest, i feel so much healthier now and a lot of health problems are just completely gone! (83kg now)@@GrowGrayMatter
I jumped right in. A month and a couple weeks ago. 30lbs down. Half way to my goal. Not going to stop. For me it was a mental switch and i can no longer allow bad habits anymore. I did do this when i moved houses and i did it that way to eatablish only healthy eating and fasting in my new environment. I recently got diagnosed with alpha gal so huge hurdle for my feeding but not going to let it discourage me..i do miss meat and dairy though. Tired of chicken and vegetables. 😅😅
@sorosslayer weight loss has been slow this last month. I'm down a total of 52lbs. I started at 181lbs and I'm now at 129lbs. I'm 5'2 so I could still lose another 10lbs and desire to.
Great videos! You're like the Paul Krugman of Intermittent Fasting. I have a couple questions that I was hoping to find answers to: (1) I noticed that both the decrease in insulin and increase in fat oxidation are 57%. Is that a coincidence or could it be a perfect correlation, even causal? (2) Also I was wondering whether the state of ketosis that occurs from Day 22 can happen if carbs are consumed regularly on the eating days. Much literature seem to say that one must consume 50g or less carbs a day to get to ketosis and as soon as someone eats over 50 carbs on a given day, it will break any ketosis (ie switch back to carb burning mode) and take time to get there again... Does ADF mimic that in some way and help arrive to ketosis without having to strictly limit carbs?
@@seaworthy73-hv6zq Not at all what I was saying. I've followed the 36:12 window ADF to a tee using some of the tools he mentions (i.e., TDEE calcs, macros, etc) and hit my target weight in under 2 months. Also all my blood markers, though already good, significantly improved. I give credit and thanks to the good doctor, his system works. Beyond the fact that AFD is basically an effective, efficient, and manageable calorie restriction system, I was just asking a legit question about some inconsistencies that I trouble reconciling. In the hope of clarification or advancing the science. In any case system works.
So I am 36 and I fast 7pm-7pm. Eat 7pm-7pm and then the next day no food 7pm-7pm and just on going. I am 300lbs and have a goal of no blood pressure and fluid pills
Hi Dr. O! I‘m doing extremely well with doing OMAD and having my meal after work in the afternoon. I would love to to ADF but if I try to ditch that one meal in the afternoon, I feel getting a really dense jaw and neck as well falling asleep or staying asleep is very difficult. I’m in ketosis since two months and eat proper amounts of food (till satiated), with a roughly 80/20 (fat/protein) approach. Any tips on how I can get rid off that tight/dense feeling? Best regards from Austria 🇦🇹. 😊
I switched to ADF from OMAD before 7 weeks and lost 21 pounds. I am facing plateau since 8 days. What should I do? Switch back to OMAD , take a break from ADF ? or start 18:6 IF or start more aggressive fasting, e.g, 48/60 hours fast once a week. Please suggest.
Thanks for reaching out. I am happy to hear about your progress :) I wouldn't make major changes after a short weight loss plateau. But it does need to be addressed if the scale doesn't get moving again. Here are the 3 key places I start if the scale stops moving: The main reason weight loss slows is a drop in physical activity: ruclips.net/video/6lmnWMXPhVo/видео.html I also always look at sleep issues. Sleep has a MASSIVE impact on weight loss: ruclips.net/video/uw_CHTiN1LU/видео.html The third thing I look at is making sure you are eating ENOUGH on eating days: ruclips.net/video/t8WGN9v34C4/видео.html I hope these give you some ideas. Reach out if you have other questions. Stay the course!
Can you explain to me why the eating window is so compressed to a couple hours……I thought the fast was 48 hours followed by one day (full) day of refueling and the back into the next rolling day 48 hours…..a couple of hours eating doesn’t sound like enough time to get sufficient protein and nutrients in before the next fast……thank you
Hello everyone! Quick question: Coffee on fast days is ok. Are the Sugar free syrups ok (I assume not). How about Blonde? Looking for a non bitter coffee to have on my diet. Trying to plan ahead. Currently I have a latte, blonde with sf vanilla and hazelnut. Thanks for any suggestions
Coffee is fine. It has been shown to enhance the health benefits of fasting (autophagy). Even decaf helps. Plain coffee is the only type that would work with a "clean" fast, but some people do fine adding sugar free items and fasting "dirty" Here is a video about that ruclips.net/video/QnUvz83QxlU/видео.html I wish you the best of luck :)
For the external ketones or the MCT oil can you mix that with bone broth or do you just take it straight how do you actually take it and when is the best time to take it can you do it before night or will it keep you up?
Great question. I just down them on their own. I don't see why they couldn't be mixed with something like broth though. I like to take mine after a workout. Ketones have been shown to help with recovery. There is a time that I recommend trying them before bed. This would be if someone is struggling to sleep because of fasting. Adding some ketones before bed can help fuel the brain and can improve sleep. I talk about why fasting can lead to sleep issues in this recent series: ruclips.net/p/PL7zPcraYKbGCSNGvmLw-A1Gz5B9HCWKz0 I hope this helps
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I just jumped right in, mostly ADF, although I've thrown in some two-day fasts. I was 320 lbs six months ago; I've lost over 70 lbs since then. 247 lbs now--more than a third of the way to my goal of 120 lbs. This has worked better than anything else I have tried.
Update: now down 100 lbs after 10 months. Half way to my goal weight.
Congratulations!!!
Thanks!
Keep it up!
Congratulations!!!
🎉🎉🎉
I started with a 16/8 once it was easy I moved to 18/6, then 20/4, next I added one 36 hour a week. Then I moved to ADF with ease. I loss 94lbs and have been able to kept it off for over 3 years.
Thats absolutely brilliant well done to you.
Well looks like there's hope for me.
Many blessings....xx
@@eileencroft7247 you got this💕
Good for you! Especially in keeping it off.
How did your plan look like , I am trying to add in a 36hr fast once a week, I am on 18/6 so far
That is exactly how I'm rolling along. I'm starting ADF after hitting a stubborn 2 year plateau.
When i tried ADF a year ago i was eating whatever i want during feast days, i never lost weight. Now i am doing ADF and counting calories, my fat is melting!! Thats the key for me to count calories on feast days . Eat the calories between your BMR and TDEE. I eat 1600-1900 calories in my feast days. Eating till you are satisfied on Feast day - would be bad advice for me, i need to count calories for Magic to Happen. And I exercise, i love exercise, even on fast days, it makes me less hungry and makes it possible and more happy the fast day. Also prayer is number one, it helps me to be Happy , God is Good 🙏 i wish you all the best
Yep I gained weight not counting cals. I have low TDEE as a petite women so it was very easy for me to eat 3000 cals in my feast day which cancels all loss with my weight height and age.
Thanks for sharing your experience & yes, God is awesome & with Him all things are possible!
Ого, как успехи?
I completely agree, ADF and counting calories
All the time!! And all the time….
I am 30 years old and I have been struggling with my weight since I was a kid. I have started doing ADF at the start of October 2023 weighing 308 pounds(I am female 5'4 height). I am currently at 261 pounds going strong and confident that as I continue I will get to healthy weight. For me regular 36 hours fasts ended up being the easiest way to lose weight I have ever encountered. I mean it does take effort but for me it is just soooo much easier than constant caloric deficit. I also do some simple calisthenics workouts and walk more . Dr O, I feel so grateful to you for the information you are putting out. You are literally saving lifes ❤
Thank you so much for the kind words. Hearing about your progress just made my day :). I truly mean that. ADF is not for everyone, but it is close to miraculous for others (including me).
I can't wait to hear your next progress report
One last thing. I think this video does a good job explaining why ADF seems to work so great for people like you and me :)
ruclips.net/video/6BcgfgVQLw4/видео.html
Are you doing every other day fastiing or something else please? Super congrats BTW! 🎉
They are certainly doing great@@gina_dee.1111 :)
I am doing cycles of 5 weeks of fasting 36 hours - 3 days a week (Monday, Wednesday, Friday) 1 week maintenance break and so on. I find that this is the easiest for me to sustain and fit into my life. @gina_dee.1111
The biggest factor in my ADF journey was eating enough protein on my eating days - it made my fasting days way easier. I was 260 lbs, now 225 and aiming for c 195.
Absolutely! Protein is king :)
ruclips.net/video/DLa2g4GSAO4/видео.html
ruclips.net/video/yfuqISpCPyo/видео.html
Congrats on your success! Keep up the great work
Yes! I learned about this from Dr. O. I have now upped my daily protein to about 85 grams a day (I am a short woman). This is probably twice what I was having on eating days before. Helps a lot.
3 months ago I stumbled upon your video’s and tried ADF, I was 267 lbs. I went to the doctor today and weighed in at 235. Absolutely incredible! I am so happy I found your videos thank you and keep up the good work!!!!!!!!!!
Doing my first 36-hour fast tomorrow. A little bit scared but very excited ❤
How it went?
Is virtually impossible to do! Unless your skint and can't afford to buy some grub! 🫣🫣
My name is Justin, I have been doing ADF for 9 weeks now and I'm down from 374.8lbs to 326.4lbs. It's been amazing!!! Hope to see new videos soon?
Hi Justin!! Question for you do cut carbs eat healthy or just ADF and eat regular??
I started a couple years ago with a basic 16-8 fasting protocol, and did that for quite a while. I lost some weight, but found that the 8 hour eating window was just too long for me-my progress was stalled out because I was just eating too many calories in that longer window. So I shortened it to 4 hours, and then quickly after that went to OMAD. I lost more weight, but recently (mid-November) transitioned to a modified ADF to increase my fasting window and decrease my weekly caloric totals. All combined since starting with the 16-8, I’ve lost approximately 75 pounds, with about 50 left until I hit my goal weight. Of those 75 pounds lost, the quickest amount came off during ADF. I’m also lifting and prioritizing protein in my meals. So far, so good.
Thank you so much for sharing. I am very happy for you :). You should be super proud of your progress.
I am the same way with 16:8. It works great for me when my focus is building muscle, but I don't lose fat on it very quickly.
Modified ADF can be a super powerful tool for some people. As I mentioned in this video, a member of my Facebook group is already down 100 pounds using it. I like it for the reasons you mentioned. It is a great way to get in a weekly calorie deficit while still having days that you eat until satisfied.
I am also glad to hear that you are prioritizing lifting and protein. Those are CRITICALLY important pieces of the puzzle. I talk about how to lose fat without losing muscle in this series. I credit it with my sustained success without a doubt:
ruclips.net/p/PL7zPcraYKbGD171OjtsEoE3OF3U97m4L1
Keep up the great work!
Same with me--I was doing 16-8 for years (I didn't even know this was considered fasting--it was just the way I ate) for years, and didn't lose a pound. This may have helped keep me from gaining weight, though.
But it was switching to ADF that really helped.
I started out researching keto. Did it, felt great. Then I did carnivore for 5 months and reached goal, all through that time I was intermittently fasting but only because the added protein and fat allowed me to feel no hunger. Now that I’m at goal I want to keep it, but as often happens after the strictness of the diet I wanted to break loose and eat a greater verity of foods. So, I have found that a 4:3 adf type program keeping it keto during the week and allowing other stuff on the weekends. Other stuff doesn’t mean go wild but I love a bagel with cream cheese on Sunday mornings.
Therefore, adapting to protein and fat before trying adf helped me do the 36ish hour fast 3 times a week.
Thanks for mentioning your way of eating and your journey! I was wondering if exactly that way of eating would work for me but haven’t read any comments about only doing ADF 2-3 times a week with low carb but allow a more free approach on weekends. I could see that this way of eating is the most versatile option ! I think it gives you the best of all 3 - 36h fasts which increases your cell repair, fat loss, autophagy- low carb to feel satiated but build muscle - on weekends you have the liberty to eat those foods you would miss on keto! Thanks for confirming my thoughts with your comment!! ❤
Hi.
I'm a 64 year old female.
I started ADF on Jan 18th 2023.
It is now April 16th 2023 and I have so far lost 22lbs.
I am eating 1200 calories of anything on my eating days.
I'm drinking coffee with milk on my fasting days.
My goal is not low carb or ketosis,
Merely to cut calories.
Id rather be hungry on a fasting day than counting calories every day.
This is working really well for me so thank you so much.
I couldn't go low carb if you paid me I love my bagels, pasta etc too much.
1200 calories looks low for a feast day, I would recommend eating your maintenance calories or slightly more. You can find calories calculator on google. They will tell you how much you should be eating based on your measurements, age, gender etc..
@@simonavdlb64 year old women do not need as many calories as you think.
@@simonavdlb if you;re still counting calories you haven't read Jason Fung's books yet
I can't believe you figured this out. Ive been trying to figure this out my entire life. You even thought of every weird little question Ive ever had that it seemed no one would ever even think. Ive been simultaneously overweight and keto since the 90s. Never been able to dial everything in. I have definitely turned a corner, in that I don't even need keto to maintain my weight anymore, and finally just dropped the keto life for a more omnivore, gut-biome centered plant-and-meat diet, but I'm still going to do your protocol because I can see this is the answer to permanent and thorough weight loss. I just have to figure out what the actual step-by-step plan is, from across your playlists. Fasting isn't even an issue, it's the other myriad details. When to ease up on the aggression, add calories, stop and settle in to the new body, exercise, etc etc etc. Great work!
Congrats on finding what works well for you! That is the most important thing. We are all so unique. We have to try different things until we find what suits our body, and our needs, the best. Reach out if you have questions as you go through my videos
This is one of the best, if not the best, channel on this topic. I found it yesterday and now I'm swallowing the contents....well done
Thank you so much for the kind words. I have a lot of important topics that I plan on covering this year as well. Stay tuned for more :)
And please reach out if you have any questions or can think of any topics you want to see me cover. I am here to help
@@GrowGrayMatter Well, I've always been interested, but I haven't found an adequate answer anywhere, how to most adequately connect strong training and OMAD? Let's say if training is in the morning and Omad is in the afternoon, is it a mistake to make a gap of several hours without food after training.....? thanks
I am researching this topic right now@@milanzivkovic1424. I plan on doing a detailed video once I have read ALL of the key research on the topic.
Here are my 2 favorite ways to do it:
1. Train right before your OMAD meal. This will maximize the muscle protein synthesis that you get after your meal. The only downside here is that you may not be able to train as hard since you just went 23 hours without food
2. Train 1-3 hours after your meal. This will allow you to train after being well-fueled. But this will be an issue if you eat dinner. Training hard after dinner can impact sleep
The fed vs fasted training research has really shown that neither makes a massive difference with strength training unless you are doing a ton of volume and high intensity work. If it is just a "typical" workout you really can just do whatever fits your life and works best for you.
I hope this helps :)
@@GrowGrayMatterDoctor ADF is same as 36 hr fast right
Hope all is ok as I haven’t seen a video in a month from u. U are an inspiration to many. Just started my ADF a few days ago. Going well & started back at the gym today. Lifted lightly & did just over a mile on the treadmill. Not much but haven’t been able to go to the gym the last couple of months so easing back into it. Next nephrology appointment is 4/17/24 & hoping to see good results between now $ then. Will be interesting to see what my GFR is doing the fasting. Drinking more water than ever & cut out the diet drinks except a diet mtn dew each day. Hoping to stop that soon too. Hope to hear from u soon. Keep smiling
Modified was my start. I had several meals for 500 calories for two weeks. In the third I was so deep in ketosis that i just had the last one before sleep and then I felt I could let go from that as well. I think ketosis is very important to be able to maintain a fast. Maybe so important that it's important to plan on how to get into ketosis before we even get into fasting.
After doing clean intermittent fasting, OMAD, for two years I hit a stubborn plateau. I started slowly with 1 day down and I noticed that I was not hungry the day after my "up" day. I realized that I might as well just go along with the 5:3 plan to get my metabolism going again. This video was very practical, encouraging, and motivating. Thank you!
❤ I was having difficulty losing weight on an Omad diet until I discovered your informative videos about Alternate Day Fasting (ADF). I had already been following a low-carb, Omad approach, which was relatively easy to stick to, but I found that the ADF method led to greater weight loss and the added benefit of promoting autophagy. Thank you, Dr. O, for providing such valuable information and helping me achieve my health goals. ❤
Thank you so much for sharing. It truly makes my day when I hear stories like yours. I am happy that I pointed you towards a plan that works better for you :)
How long is your eating window after the 36 hour fast?
Happy Easter everyone..Hope we can have peace soon
Gonna start back on ADF tomorrow so this was a super helpful video. ADF is a solid plan for me. I'm an all in or not person (ex military) I did ADF in the past and dropped weight fast. Once I started to reintroduce some things, Heavy Cream and Cheese, the weight loss stalled, but I looked at it as a positive because I maintained my weight even though the weight-loss stalled. Now, I'm ready to take the next step and meet my goal. Thanks again Dr O
For those who want to do 36 hoour fasting, start with 8:16 fast then OMAD for 2 weeks then do 36 hour fast for a month. This worked for me lost 20 lbs in 1 month.
i just started with ADF it lasted for 48hrs ,my goal is to activate autophogy to clear brain fog the rest of the benefits is bonus to me
Brain fog is the worst! I hope it’s going well for you!
How are you doing?
Thanx Doc. With all the knowledge, i feel like this is the year. I'm turning 43 this year and my wife is pregnant with our fourth child. I've been struggling with it since i was 16. Now i weigh 150kgs(300 pounds).
A great man once said; knowing and not doing is the same as not knowing.
All the way from South Africa 🇿🇦. The home of Nelson Mandela, let's do this 💪🏿.
Thanks for reaching out. This HAS to be your year! Think about those kids every time you feel like giving up. I knew that I was letting my family down when I was 400 pounds and unable to keep up. Now I am a role model for my kids, and I will be around to play with my grandchildren. I am more proud of this than anything else.
Reach out if I can help in any way. You CAN do this!
That's all i want to hear. Thanx Doc. I will send u my before and after pics in November. Let's gooooooo
I can't wait to hear back@@ngwacon
Brother, I hope your journey is going well! Let us know how you are doing!!
I am starting ADF today!
@grumblekin It's going very fine thank you.
Come back so we can see how you are now 😊. I want to thank you so much for all your teachings. It was the best I ever had in my entire life. Finally I know how to never gain the weight back and also how not to lose muscle. You gave us a precious knowledge. I hope the world returns to you all the good you gave us 🙏🏻💕
I have started and stopped so many things so many times: macros, keto, ADF, carnivore, etc. I have just started ADF + Keto and think this is the way to go. I’ve trialed enough that I know what I need to stay the course. Eating strict keto on my feed days at maintenance calories (2109) and then clean fasting on my fast days. I am tracking my keto macros and calories and fasting with the Cronometer app . This helps me stay focused and consistent. I will update with progress later. Many thanks for the helpful and inspiring content.
This is Great advise. You put it over in such a no nonsense way which shows your are not just talking about it like many influencers on line you have really done it. As someone who has really done it too. I can say to people just starting out, watching this is advice they can really trust. Respect!
3:45 for your first question. The first time I ever did adf was in like 10 grade. I dived right into it. I was the chubbiest I’d ever been at that time. And my sister recently started her adf around that time and lost crazy weight. So I asked what she did, she told me. And I dived right into to. I lasted 3 months and lost about 15-20 poinds. This was the goal I was 145-150 and I wanted to get to 130-135. I ended up dropping it once I got to 135. And I got covid back then which made me not want food so I go to 130 after that. Afterwards it took a while for me to gain the weight again, but I went up to about 145 after several months. And 150 at some point I can’t remember. Around that time I was bouncing back and forth with 145-150. And it was like that for a while. I’ve tried almost everything. Different types of fasting, eating better, simply working out, but nothing ever stuck. So I completely relied on ADF. Until this summer. Before the summer began, I started adf . again, and for the first time In years I was doing so good. I managed to drop about 5-10 pounds (was about 155-150 trying to get down to 140, then 135 again, oh I’m short btw I’m 5’0)
I got to about…. 144 and then something happened that triggered me emotionally really bad. I ended up failing and gained 5 pounds back (150). But then I was was in the college program. And I was constantly walking. Even with eating. I usually had to walk 15 minutes to the cafe and 15 minutes back to my dorm. So although I wasn’t alternate day fasting, I was dropping weight still. I think I got to about 143-145. It was awesome! But honesty I was probably accidentally only eating one meal a day. Two at most. Now here I am months later the biggest of ever been at 161 (159 currently I guess) and I’m trying to pick adf back of again but not just for losing weight but other things as well. It’s true that I can just jump into it. But if there is a better way that will help me maintain it for the long haul, I will listen. I’m tired of the back and forth. Tired of not buying clothes because “I’m gonna lose the weight” sick of being afraid to eat, and letting my weight dictate whether I go out or not. And honestly I’m crazy uncomfortable with my fat . I am a college student, and I also work. So it’s hard to maintain my weight at times. But that’s why I feel fasting helps because I could be doing an essay while dropping a pound effortlessly. lol my bad tho, that was a long explanation.
Oh dear! Here I go again. On! Off! On! Off! Going to keep on listening to your videos to try to get motivated again. At this stage I am just stuffing my face and hating that I have no willpower. Thanks for these video and your Facebook page. Really appreciate you sharing your knowledge. Bless you.
Thankyou Dr O.
Giving it another try, ive failed in the past due to calorie intake to low on my eating days.
Somewhere between 1400 / 1600, ive only just figured out why after watching your videos.
A new subscriber here. 👋👋👋
You are not alone. Lots of people try to be on a diet on eating days as well. Just keep this in your head:
"Eating days are where I recover from my last fast and prepare for my next one."
You CAN do this
@@GrowGrayMatter
Kind regards. Many thanks...
Started 5:2 fasting last week after watching your video, it was way easier not to eat for 36h than expected, 1st day I started struggling around the end of the day but I then started drinking salt water and it really helped alleviate food craving thoughts since then it's been really easy especially after experiencing how good I felt after, the only problem I experienced so far is explosive diarrhea after breaking my fast with very poor choices of food I literally shat myself today wasn't fun
Amazing video. As a nurse ai appreciate the studies you reviewed to back up the information.
Thank you so much.
How to ease into fasting 11:56 . You’re welcome . The tips are great
seriously-- do not weigh yourself on feeding days, guys. in fact, go a week without weighing yourself at all until a fasting day weigh in. my greatest self-sabotage is that ADF scale rollercoaster. i have quit before even though I was down 5 lbs in 2 weeks (on track to 10 lbs in a month and my goal was only 15) because I just got so defeated with that dumb ass pointless as scale that wasn't telling me a damn thing about my fat loss. My *clothes* were telling me about my fat loss.
I only weigh myself after fasting days--first thing in the morning.
So so real. The scale is not our friend
Im going to start 1 36 hour fast a week on my busiest day .love your content . Inspired by your story .
Yesss, started adf in 10/11/24, it has been a game changer!!! Have loss over 10 rounds and shrinking!! I feel like it is a way of life now!!! And so easy!!!
My biggest help has been clean fasting. I drink water, black tea, or black coffee, no sweeteners. I also take plain unflavored raw LMNT electrolytes. I started out several years ago with 16/8 and quickly moved to OMAD within a couple weeks. I really like OMAD but it stopped working for me. I’m on my third 36 hour fast tomorrow and I’ve already lost 6 pounds. The in between feast days are whatever I want to eat, but I’ve been craving nutritious foods. My husband is starting fasting also to try and lose weight. He’s doing the 500 calorie down days. This is my favorite way to eat, or not eat I guess LOL. I felt so happy this morning at work after my 36 hour fast, I was practically bouncing down the hall. No other diet has ever made me feel this good. Try it. Clean fast.
Thank you so much for sharing. I am happy to hear about your early progress. Keep up the great work!
It is great that you have learned how important clean fasting is for you. This is the case for a lot of people. But some people do fine with "dirty" fasting as well if weight loss is their primary goal. I have been clean fasting for over 9 months now. I think everyone should try clean fasting at least as long as they need to so they can see if it makes thins easier like it has for you
Keep up the great work!
I don't track my fast on a tracker. I have several timers set and labeled in my phone. Sunday after dinner I start a 36 hour fast. Set a timer and then I can see what time 36 hours arrive. On Tuesdays and Thursdays I eat a pound of hamburger, 4 eggs and bacon. It works out to about 100 grams of protein evenly spaced three hours apart. I am usually finished eating for the day at one, so all eating days are 18 hour fasts. On Wednesdays and Fridays, I eat three evenly spaced 5 oz of chicken breast meals. These chicken days are around 500 calories, so it is a kind of modified fast. About 90 grams of protein split evenly between three meals. On Saturdays and Sundays, I eat steaks and eggs and sometimes a little cheat stuff. I try to keep the eating window earlier in the day, but am able to adjust as needed. I lost over a hundred and am on my last 20. What I wrote above is what do right now. I've done all kinds of fasting. OMAD was where I began and had the majority of my loss, but over time I found I was in no way able to get enough calories in one meal a day.
23:05 the time stamp is late, it that broth thing is genius. I would’ve never thought about that’s
I worked out for 1 year and only dropped 5 pound, very frustrating. Then I found out about fasting and it helped me to drop another 10 pounds. I started doing 16 hours fast, but now my next challenge is the ADF and I look forward to seeing great results!
I am so grateful for this. video ...The key word EASE does the trick for me . Not freaking out over reaching for a piece of gum or getting cup of black coffee. ....My old perfect self doing water only fast will go bananas just thinking about a gum or coffee ::)). Will bounce back to old thinking patterns - FAILED again , will try some other time . Thank you. so much for the peace of mind , Dr O
First of all I want to thank you Dr. Frank - your videos helped me change my low-carb diet (that was on a very long plateau) to a far more effective fasting protocol. I eventually worked up to a MT fast, W eat, Th fast, Fri eat, Sat 1-meal, Sun eat schedule to match my house's schedule until the Christmas-NY holidays. I took a ~two-week planned break until NYD and put back on ~5 pounds. But after the holidays, I went on a longer fast - T-W-Th no food. Fri 1-meal and lost 10 pounds (all the holiday weight plus five more!!!!) This had the bonus effect of pushing me to over 100 pounds lostt over the last two years.
My question is why it's better to do EOD fasting vs. fasting for longer stretches at a time. Once you're past a day or two, maintaining your fast seems easier. What would your take be on eating over weekends (Fri nite - Sun) and fasting M-Th?
As to easing into fasting - I think it's smart to start with a low-carb diet for a week or two prior to moving into restricting your eating window. It gets you used to ketosis , lowers your hunger and gets you to satiety quicker. But then, I think your process of gradually moving up to longer fasts is the way to go.
For me the difficulty in fasting is the normal lunchtime and dinnertime feeding zones. The key to success for me is distraction. At lunchtime, I take a break and go for a walk. When I get back from the walk, I drink a seltzer. At dinner time, I take a shower. And drink a seltzer. I don't have a problem being around food - or even cooking food. But sitting down with other people while their eating is... not fun.
Anyway - thank you again for your videos. They've been extraordinarily helpful
(FYI - 53-year-old male - 6 ft tall - started 355 lb, presently ~252)
Very well said. Congratulations on your AMAZING progress. You should be so proud of yourself :)
I completely agree about low-carb for fasting prep. I will make a video about that really soon. It makes complete sense on multiple levels. It speeds up the fat adaptation process, helps control hunger, makes the switch between fasting and eating less stressful, etc. There are plenty of people who can eat whatever they want while using ADF, but I steer anyone who is struggling towards low carb.
On to your question. Why would ADF be better than doing a 72 hour fast each week. I agree that in some ways it would be easier to just get the fasting "over with", but I do believe that ADF offers advantages.
1. You are in a calorie deficit for shorter periods of time. The cycle of fasting for shorter periods, and overfeeding more often, do seem to offer psychological and physiological advantages:
ruclips.net/video/6BcgfgVQLw4/видео.html
ruclips.net/video/t8WGN9v34C4/видео.html
2. I enjoy using longer fasts as a tool, or doing it to boost the health benefits of fasting, every once in a while, but my main concern with 72 hours fasts each week has to do with the loss f lean mass. Our bodies require essential amino acids every day. We either eat them or they get taken from our lean mass. Even 36 hours is a long time without eating them, which is why I don't recommend that lean people use ADF.
The first video in this series (fat-loss sweet spot) explains why we can get away with being more aggressive when we have a lot of weight to lose. The rest f the series explains the ways that we can preserve our lean mass and metabolic rate while losing fat:
ruclips.net/p/PL7zPcraYKbGD171OjtsEoE3OF3U97m4L1
There have never been any studies that have compared ADF or 4:3 fasting directly to doing a 72-hour fast each week. But how I look at the literature makes me think that ADF is a better option for most people.
I would love to hear your thoughts after you view these videos. Keep up the GREAT work :)
I am starting with IF (16:8) for two weeks. Then switch to omad in every other day. After my body adapted I will ADF. I always rushed into things and failed with doing one wrong thing alone. My mind adapts too
I hope you are ok. This channel it has been very quiet. ❤
I started with 18:6, after a couple months started ADF, but I lost track completely. I could go through it for a couple months, lost 40-50 lbs. Gained back 30 after I went off track. #1, on my feast days, I was eating a lot of crap. #2, I wasn't drinking enough water early in the day, and was flaky on my electrolytes on fasting days. I'm restarting using modified adf with my fast meal at the end of the day with protein and some carbs to help my sleep cycle. I will keep hydrated and WON'T NEGLECT ELECTROLYTES! On feast day I will prioritize lean protein first with at least 180 g protein, and let the other macros fall where they may. I will cook at home using whole foods. I will be good most of the time using the 20/80 rule. Also, I will stay away from beer at night (goes straight to the belly), opting for light alcoholic beverages (spritzers, lite beer) when out with friends. I will eat mindfully, not watching TV or doom scrolling while doing so. I have diabetes type 2 and that evening meal on fast days really makes a difference. I will switch to pure adf only when i'm in the groove (fat adapted) and if I feel I can do it.
Please do a video on how to take supplements while fasting.
Especially all the supplements you talked about in your last video . 😊
Just came across your channel as im looking to finally go to ADF. My journey began right before the pandemic where I lost 80lbs in 10 months doing 16:8. During the pandemic and a year after, I struggled hard in life so…. I gained almost all of it back. Since October, I’ve been on a not so strict fasting schedule (20:4, 18:6 and OMAD) and I have lost all but 15 of those gained pounds. As of today, I have just about 70lbs left to lose. I want to do more but it’s been difficult. There have been a few times I’ve gone over 24hrs and there are times when I couldn’t make it 16 hours in. My longest fast was 29 hours before I just started to feel too weak. I’m hoping to make my 36 hours soon. I know this is for my health. It’s what I’m fighting for. I’m definitely going to be incorporating your strategies.
Lately OMAD has been working for me so it’s the one I’m consistent on.
Hi, really appreciate your videos! So well researched and explained. One request-the borders on your thumbnails are red, which is the same colour as the “watch bar” that RUclips puts along the bottom of thumbnails, so it’s impossible to tell which of your videos I have and haven’t watched/finished. I’m actually not watching as many of your videos as I’d like because I can’t tell if I’ve watched them or not. If you change the red border/background on your thumbnails, your video views will probably increase. 😊
II just started ADF on the 1/1/25 my starting weight is 210 going down to 150
I haven’t moved up to ADF yet, not sure if I can. Last blood work showed a slight protein deficiency(bun levels)
6/23/23 started 486lbs, cut processed foods out, low carb. Not until around Oct discovered intermittent fasting, cut down to a 4-6 hour eating window, slowly moved to OMD every 3rd day with 2 meals the other days. November I started Monday fasting day. And first of the year I did a 76hr fast to reset. I do drink electrolytes on my fasting days and eat more fresh meat based diet (red meat, eggs, fish, chicken) I eat very low carb vegetables only twice a week. All my blood work has come down to normal level except cholesterol has gone up but not worried. I tried a CGM for a month to experiment with food to see how I respond to different drinks and foods. Was never diabetic but was knocking on the door. Learned fruit and starchy vegetables are no good. I stay around 65-85 normal blood sugar, and never spike above 125 when eating large meals.
Stated lifting weights and walking, I am now 340lbs, I feel great and when I feel my nutrition intake is balanced perfect, I will try ADF. I gradually broke into fasting and I find it easy and enjoyable now. The mental clarity from fasting is incredible. You are very informative and have a soft speaking tone very captivating.
Thank you so much for reaching out and sharing your story. It sounds like you are doing AMAZING! You should be very proud. Your diet sounds like it is a perfect fit for you. Testing with the CGM was a smart move. And I love that you are moving more and focused on lifting weights. You will find that a lot of my videos revolve around the importance of things that boost fasting/diet success (sleep, exercise, physical activity). How is your sleep?
Here is the main thing I point new viewers to. It is my fat-loss sweet spot series. I cover every major way to preserve muscle and metabolic rate while losing fat fast. These were the pillars of my weight loss success:
ruclips.net/p/PL7zPcraYKbGD171OjtsEoE3OF3U97m4L1
Reach out if you have any questions. I am here to help
I am a retired first responder, 48 years old, I spent 6 months at ground zero and flipping to the landfill recovery site, I developed respiratory illnesses that I manage well, I have a bipap machine, I get 6.5-8hrs sleep. But on a second day fasting, I become hyper at night, I get bursts of energy where I go for a late night walk. But normally I get good sleep. I am currently on no medications, I take vit K&D and a time release vit C. That’s it. Never bought into all those keto snacks or recipes. I keep it simple with red meat, chicken breast, salmon and other nutrient rich seafood. Always had a low fat diet but it was high bad carbs and sugar. First time I use real butter with cooking or avocado oil, MCT oil with coffee. I am not some hardcore carnivore, I don’t eat high fat, but moderate, when I eat meat, my first 3-4 bits are the fatty parts, I find this satiates my appetite, then rest is lean meat. Took years to realize, the food industry is poisoning us with addictive foods. Go back to Whole Foods and organize, detox and rebuilt properly. Some days 1,200 calories other days 1,900. Never consistent with calories, just consistent with real food. The only thing in a can or packaged in a pantry are spices and herbs.@@GrowGrayMatter
It sounds like you are doing a lot of great things@@mattfisano. It sounds like you have found a diet that woks well for you. Everything you eat sounds great to me :)
I am prepping a video about how processed foods (including "healthy" snack foods) causes our hunger to ramp up and lead to overeating. They are absolutely addictive in my mind. Great job breaking fee!
The first fasting routine I've been able to stick with instant weight loss and the ability to train weights and gain muscle, only down fall is my bad moods .
People's results doing all kinds of fasting are amazing. My highest weight was 130kgs and I've been doing IF for almost 3 years now, and I have lost about 20kgs. The problem is that I am kind of addicted to sugar and never ate well, so I could've easily been at normal weight right now with the 11400 hours of fasting I did - but I'm not. I'm trying to quit sugar and I am re-watching your videos because I want to seriously give this ADF a try. Wish me luck y'all!
i'm the same addicted to sugar ! one thing i noticed is that if i go off a month or so, I don't gain the weight back I maintain so when I jump back on then weight continues to come off where I last weighed.
I appreciate you sharing this information and awesome job on losing 165 lbs. I work nights 3-4 x/week and have slowly gained weight over the last 20 years and now my blood pressure is getting high. Starting day one today after having a pretty heavy Easter dinner yesterday, should get me through my first 36 hours. hahaha. Thanks again!
I have been waiting for a new video for the last five months and, honestly, I started feeling worried last month. Somebody knos what happens? Is Dr. O fine? It is very sad not having even a short clip from him to let us know he is busy or whatever. I hope he is ok.
I looked online and can't find anything. He isn't posting on other media. I hope he is well.
Couple questions on ADF.
1) if you go on vacation for a week or two, and quit the ADF while on vacation, would you be uncomfortable and feel bloated like if you have been dieting and go back to normal eating?
2) if you take meds that it is recommended to take with foods, do you still take them daily, or quit taking that medication
I'm 5'4 and I went from 170-139lb following the traditional methods (CICO+gym) but it took me about 2 whole years. I had 2.5 more months till my wedding and needed to still lose 15lb, and came across the 5-day water challenge and then ADF. So I did both: water fast was sooo hard till after the 3rd day and then became easy, and I got down to 129lb in just 5 days. But my weight slowly crept up again once I reintroduced food. I then did ADF once my scale crept back up to 135lb and consistently lost ~0.5-1lb every 2 days (I weighed myself every day). I was losing weight without much effort and my scale was more consistent than when I used the traditional method. What I noticed: my cravings were more subdued after a while and I was more productive on fast days. It was also a lot less mental gymnastics than CICO. Even though I wasn't eating anything on my fast days, I didn't feel the depravity I felt w/ CICO bc I knew I could eat it the next day. I reached my -15lb goal even though I couldn't be that strict with ADF (due to pre-wedding hassle) and maintained that weight for a while. I only gained lbs again once I started eating same amount and quantity of meals as my husband and started having date nights everyday :((( NOW I'm back to 139 6-months post wedding and for the life of me I cant stick to ADF for a single day :(((( I KNOW IT WORKS its just so hard to accomplish the second time around D':
Thank you so much for sharing. Congrats on the wedding as well :)
I agree with all of your thoughts on ADF. One of the things I love about ADF is the psychological breaks from dieting. Being hungry every other day is much easier than being sort of hungry all the time :)
ruclips.net/video/6BcgfgVQLw4/видео.html
Hopefully you can start with the advice in this video and get back into your ADF groove. Focus on eating well on your eating days, and getting some good quality sleep, and you should be back on track in no time. Please keep me posted. You got this!
You are an answer to
Prayer ! Literally I prayed for a plan I could stick with . I have tried OMAD with intermittent fasting and found it difficult. I’m an all
Or nothing gal , so this just works ! Thank you Dr O ❤
You are very welcome. I hope that it works wonders for you :)
I am the same as you. OMAD just wasn't a good fit for me. I talked about why in this video that compared the 2:
ruclips.net/video/ebw63MmKDM0/видео.html
I have a few questions:
1. Is this bad for your hair (I am a woman who is growing locs "dreadlocks") and for obvious reasons, I don't want to deal with hair loss.
2. Once you've achieved your goals, how do you go back to eating everyday? Is this something you would have to do for the rest of your life to maintain?
3. Is this sustainable (part of question #2).
4. Do you need electrolytes on your fasting day?
5. Do you workout on a fasting day or should you only be working out on feasting days?
Thanks!
You can drink collagen in your coffee, on your feast days. Continue using hair oils like rosemary, clove, batana oil to protect your hair while fasting. Do your hot oil treatments or deep conditioning after washing your hair. Many people have continued fasting with ADF or moved to OMAD when they have reached their goals - test it and see how you feel... Saw you didn't get a response so this is what I think, as a woman with locs and who did research on fasting. Yes you can exercise during fasting but you don't have too. Electrolytes is good but based on you response - some people don't use it
Great job as always!
Thank you for your support. It always means a lot to me :)
Hello Dr O. I had to watch your video more than once and write down the rules. ADF has definitely helped me. Still at it.
How long is your eating window after the 36 hour fast?
Where'd you go, doc O?
I have wondered too
@GrowGrayMatter Just started ADF this past week. Any idea when your next video in this series will post? Looking forward to it!
Do you have any information on dermarolling loose skin and its efficacy? The typical lower stomach pouch area. It’s not extreme, but that’s where I have loose skin, and I am 25. Maybe it can possibly tighten overtime whilst working out and eating well. Thanks.
Thanks for sharing this ❤
I’ve worked my way to starting ADF. I fast for 44 hours, I have a 4 hour healthy eating window then fast for 44 hours again. When I get my weight where I want I’ll switch to OMAD again with occasional ADF.
I've had so much trouble my whole life up and down I'm currently doing adf and it's so freeing to me I know one day I fast the next day I eat I have no more restrictions I don't count calories or worry about every calorie it's so good for me my skin is clearer I feel better on my fast days more energy
You haven’t posted in 5 months. Hoping you’re okay.
I hope he is ok,too.
Now 8 months. Definitely concerning
@@heythere5817 definitely.
What I would like to know when to take the supplements for loose skin, Protein and creatine before or after work out when on alternate day fasting
What kind of vitamins and or supplements do you recommend for both fasting days and eating days? I'm just getting started and am not sure what to take other than electrolytes in water.
I’m on step 3. Working on a daily 16:8 fasting schedule.
This is great to hear. Keep up the good work. I look forward to hearing about your progress. Reach out if you have any questions. I am here to help
I’m attempting M-W-F fasting this week.
Great video. Have you any recent updates?
Either 1500 cal a day for calorie restriction. Or this method is 3000 calories once every other day. Both should have the same results. But fasting might get rid of extra skin
I'm 43. Had a kidney transplant in 2007 and after years of medicines I became diabetic and now use insulin and I'm 40-45lbs overweight. I've done 18/6 Intermittent fasting two or three times a week and lost some weight. I want to try ADF to get myself in a healthier place and possibly drop some meds or lower my dependency.
Thanks, God Bless you Doctor.
It is my pleasure to help. God bless you as well. Reach out if you have any questions. I am here to help
Starting my 36 hr fast today my goal is to get back to 135 -140 im currently 173. Hope to reach my goal before summers over . My eating days are Mon wed Fri but may change it to sun Tues Thur I am eating betweeen 7am-7pm may change it to 6-6 though. Put this comment to keep me accountable
Hey if I follow adf and eat everything on the next day so will my weight will loose or not ??if yes then at which speed…. actually i am 14 right now and I really want to loose my weight and also want to eat everything …….And seriously men you are a true gem you always give reply to everyone!!
Dr. O, im current 45, weigh 298 and i am recently diagnosed with type 2 diabetes. ( no meds) I saw your videos and I am planning to do ADF, with keto. My question is did you do longer fasts on top of ADF? Also, did your body get used to fasting where it stopped working? My intention is to reverse type 2 and lose the weight. Thank you for everything.
Hi Dr O, where are you Doc?
thank you for this, i'm not obese but i have this layer of fat sitting g over my abdomen that bothers the crap out of me because i know it's all the processed foods im addicted to. Lately i've started eating a lot of beans and occasionally meat. i'm excited to take back my heath and become a kid again!
Not to mention i completed a simple structured 6 week exercise plan (just 4 days living weights per week)
that was the first time i've every stuck to anything perfectly, i created different exercises for another 6 weeks and im going to keep doing it this simple way until i want more challenges. I already feel like 4 days a week at the gym is t enough! i want more :D
Hi Doc, thank you for this video. I’m on benazepril and wonder if I should take electrolytes when fasting. Some days, I walk between 4 and 8 miles. No, I have not asked my PCP; he is adamantly against fasting, low-carbohydrate diets, etc.
Hi Frank, I was wondering if you got loose skin doing adf? Thanks for taking the time to read my question.
I decided not to use a tracker, because I don’t want to be regularly reminded that I am fasting. A little like not wanting to watch the clock when at work!
Thank you for sharing. I think that is a solid argument. I try not to focus on my fasting. I actually try to forget that I am fasting and just get on with my life. The key is to find what works for you. And you definitely don't want to watch the clock at work. It is grueling :)
Deleted the zero app for the same reason. I did this with success without the bells & whistles before did well. I just knew one day I am not eating and eating on the next.
Is there only one video to this getting started series? Please share the playlist to the others. I can't find them
This is very helpful!
I am very happy to hear that. Reach out if you have any questions. I can't wait to hear about your progress :)
I started ADF at 95kg, i am now 82kg two months later.
Now i am at a point my weight fluctuates a lot on the days i am eating (and i am eating super clean), is it normal 2 - 3kg weight fluctuations?
You motivated me ❤
Hi everyone and Dr.O. I am jumping right in. However, I didn't realize 36 hours, I thought it was 24. 😮 OK, I did well with 16:8, but it's no longer working. Is it 36 hours??
I remember seeing Dr. O using ketone boost powder in one of his vidoes.
Can someone tell me what brand and where I can get them?
Please and thank you ❤
i lost 50kg in approx 2years. Many thanks
This is amazing to hear! I hope you are super proud of that, and that you feel amazing :)
haha yeah most of the time, but sometimes i am still not statisfied, its a moving goal i guess :D but to be honest, i feel so much healthier now and a lot of health problems are just completely gone! (83kg now)@@GrowGrayMatter
I jumped right in. A month and a couple weeks ago. 30lbs down. Half way to my goal. Not going to stop. For me it was a mental switch and i can no longer allow bad habits anymore. I did do this when i moved houses and i did it that way to eatablish only healthy eating and fasting in my new environment. I recently got diagnosed with alpha gal so huge hurdle for my feeding but not going to let it discourage me..i do miss meat and dairy though. Tired of chicken and vegetables. 😅😅
Have you been tracking your calories? Where are you at now?
@sorosslayer weight loss has been slow this last month. I'm down a total of 52lbs. I started at 181lbs and I'm now at 129lbs. I'm 5'2 so I could still lose another 10lbs and desire to.
@sorosslayer I have occasionally tracked my calories but not consistently
Do you recommend taking Lipase? I only just heard of this. If so, can you recommend a good supplement> Thanks
Do you think I can get similar weight loss results by doing omad? Or do you think ADF is more beneficial?
Great videos! You're like the Paul Krugman of Intermittent Fasting.
I have a couple questions that I was hoping to find answers to:
(1) I noticed that both the decrease in insulin and increase in fat oxidation are 57%. Is that a coincidence or could it be a perfect correlation, even causal?
(2) Also I was wondering whether the state of ketosis that occurs from Day 22 can happen if carbs are consumed regularly on the eating days. Much literature seem to say that one must consume 50g or less carbs a day to get to ketosis and as soon as someone eats over 50 carbs on a given day, it will break any ketosis (ie switch back to carb burning mode) and take time to get there again... Does ADF mimic that in some way and help arrive to ketosis without having to strictly limit carbs?
So he is wrong about everything he says?
@@seaworthy73-hv6zq Not at all what I was saying. I've followed the 36:12 window ADF to a tee using some of the tools he mentions (i.e., TDEE calcs, macros, etc) and hit my target weight in under 2 months. Also all my blood markers, though already good, significantly improved. I give credit and thanks to the good doctor, his system works. Beyond the fact that AFD is basically an effective, efficient, and manageable calorie restriction system, I was just asking a legit question about some inconsistencies that I trouble reconciling. In the hope of clarification or advancing the science. In any case system works.
So I am 36 and I fast 7pm-7pm. Eat 7pm-7pm and then the next day no food 7pm-7pm and just on going. I am 300lbs and have a goal of no blood pressure and fluid pills
Hi Dr. O! I‘m doing extremely well with doing OMAD and having my meal after work in the afternoon. I would love to to ADF but if I try to ditch that one meal in the afternoon, I feel getting a really dense jaw and neck as well falling asleep or staying asleep is very difficult. I’m in ketosis since two months and eat proper amounts of food (till satiated), with a roughly 80/20 (fat/protein) approach. Any tips on how I can get rid off that tight/dense feeling? Best regards from Austria 🇦🇹. 😊
Last year I started with 72 then went into adf lost 15 pounds in 2 weeks took a break and now I bigger and can't start again. I do Omad
Is this recommended for someone with hashimotos?
I switched to ADF from OMAD before 7 weeks and lost 21 pounds.
I am facing plateau since 8 days.
What should I do? Switch back to OMAD , take a break from ADF ? or start 18:6 IF or start more aggressive fasting, e.g, 48/60 hours fast once a week. Please suggest.
Thanks for reaching out. I am happy to hear about your progress :)
I wouldn't make major changes after a short weight loss plateau. But it does need to be addressed if the scale doesn't get moving again.
Here are the 3 key places I start if the scale stops moving:
The main reason weight loss slows is a drop in physical activity:
ruclips.net/video/6lmnWMXPhVo/видео.html
I also always look at sleep issues. Sleep has a MASSIVE impact on weight loss:
ruclips.net/video/uw_CHTiN1LU/видео.html
The third thing I look at is making sure you are eating ENOUGH on eating days:
ruclips.net/video/t8WGN9v34C4/видео.html
I hope these give you some ideas. Reach out if you have other questions. Stay the course!
How long is your eating window after the 36 hour fast?
Can you still lose weight/fat on ADF if you overeat/binge on your feast days?
Yep same question!!kindly reply
Maybe, maybe not, Catherine. You are less likely to overeat and binge if you cut out added sweeteners and processed foods.
Can you explain to me why the eating window is so compressed to a couple hours……I thought the fast was 48 hours followed by one day (full) day of refueling and the back into the next rolling day 48 hours…..a couple of hours eating doesn’t sound like enough time to get sufficient protein and nutrients in before the next fast……thank you
Hello everyone! Quick question: Coffee on fast days is ok. Are the Sugar free syrups ok (I assume not). How about Blonde? Looking for a non bitter coffee to have on my diet. Trying to plan ahead. Currently I have a latte, blonde with sf vanilla and hazelnut. Thanks for any suggestions
Coffee is fine. It has been shown to enhance the health benefits of fasting (autophagy). Even decaf helps.
Plain coffee is the only type that would work with a "clean" fast, but some people do fine adding sugar free items and fasting "dirty"
Here is a video about that
ruclips.net/video/QnUvz83QxlU/видео.html
I wish you the best of luck :)
Thank you so much! Love how you keep it about a lifestyle not “going crazy”
Thank you so much! Love how you keep it about a lifestyle not “going crazy”
Thank you so much! Love how you keep it about a lifestyle not “going crazy”
Thank you so much! Love how you keep it about a lifestyle not “going crazy”
Where this guy gone?
For the external ketones or the MCT oil can you mix that with bone broth or do you just take it straight how do you actually take it and when is the best time to take it can you do it before night or will it keep you up?
Great question. I just down them on their own. I don't see why they couldn't be mixed with something like broth though.
I like to take mine after a workout. Ketones have been shown to help with recovery.
There is a time that I recommend trying them before bed. This would be if someone is struggling to sleep because of fasting. Adding some ketones before bed can help fuel the brain and can improve sleep.
I talk about why fasting can lead to sleep issues in this recent series:
ruclips.net/p/PL7zPcraYKbGCSNGvmLw-A1Gz5B9HCWKz0
I hope this helps
@GrowGrayMatter it does thank you so much your videos have been wonderful and a huge motivational help!