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TOPIC: alternate day fasting

 
August 13, 2012 10:51 PM
http://www.johnsonupdaydowndaydiet.com/html/how-to-do-the-diet.html
  26241464
August 13, 2012 11:39 PM
The way I look at weight loss is: It took a long time for me to become very overweight and it will take time and patience to lose it properly. The purpose of a diet should be to lose weight and to learn healthy eating habits so you can continue to stay healthy for the rest of your life. Is that the lifestyle you want to have the rest of your life? Eating unhealthy certain days and starving others. If weight loss was so fast and easy, than everyone would be doing it successfully. Myfitnesspal works, just be patient and hang in there.
Edited by ShoOff007 On August 13, 2012 11:43 PM
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August 14, 2012 12:36 AM
sky+ episode, still need to watch......bump
  482785
August 15, 2012 4:14 AM
Starting ADF. Will see how that goes!
  17379859
August 15, 2012 12:30 PM
The odd thing about ADF, as they explained in the programme, is that it has all sorts of additional health benefits. Oh, and fasting on most ADFs is modified, allowing some calorie consumption. There is a lot of science out there about it, on human participantrs, usually bariatric or diabetes patients.

There are small studies , and lots of anecdotal information, mine included, that ADF changes your food behaviour, quickly too.

For example I suddenly got a full functioning full button after a week, that's just 3 Down Days! I have not had one of those for decades, that is why I am fat!

My cravings for sweet stuff and carbs is disappearing fast. My Up Days are far getting healthier by the day. I have hope I may stay thin as my taste buds are helping out.

I am not thinking about food at all, I can't remember a diet attempt when I didn't focus on food every moment of every waking day. That's why diets fail!

I have been doing JUDDD for almost 4 weeks and it is a lifestyle now. I barely think about it. For example, today was supposed to be a Down Day, but a colleauge returned from maternity leave so we went for lunch. I haven't broken my diet, I just changed the Down Day to tomorrow! No guilt, no problem.

I don't have to count every day. I don't have to eat weird or faddy foods, or worse foods made sepcially for dieters, lining someone elses pocket! I eat my normal food with minor modifications. I can stick to my made fresh, locally grown, seasonal foods.

So, hoewver you look at it, for me, it works, fits my life, changes my poor behaviours to better ones and is probably making me healthier physiologically and psychologically too!
Edited by stefjc On August 15, 2012 12:32 PM
  9074298
August 15, 2012 2:32 PM
The more a person weighs, the higher his/her metabolism is. That's why MFP uses weight to show us our bmr. When we lose weight our metabolism goes down. So when we lose weight whether by fasting or calorie reduction, our metabolism slows. Gaining muscle is about the only thing we can do to offset this. It actually take 72 hours of zero calories to immediately slow our metabolism. I've been doing alternate day fasting for a week and love it. And I've lost 2 pounds.
This was supposed to be a reply to Cereal Eater
Edited by fastforlife1 On August 15, 2012 2:43 PM
  26241464
August 15, 2012 2:56 PM
I am really intrigued by this plan. I'm going to do some research.
  27501148
August 15, 2012 3:16 PM
I like ESE better than ADF.
The problem with me is once I starts eating I want to eat more.
ESE...I don't eat anything until dinner time.
  248329
August 16, 2012 9:11 AM
Well I talked by my best friend, Google and everything about this plan seems too good to be true. I'm ready to jump on board and this is why...I have hypothyroidism and my metabolism is at a complete stand still. I am also now, pre-diabetic and have high blood pressure, cholesterol, etc. I have 135 pounds to take off and I get discouraged very easily. Heck, I'm already there. I have tried for the last 4 years to lose weight and never make it past week three because the pounds stop coming off after week 1, I get frustrated and give up.

The cycle is starting again. I'm on my second week of my weight loss journey. The first week, I lost 5 pounds. This week I haven't lost any yet and my weigh date is tomorrow. I'm exercising every day, eating healthy, staying at or below my calorie goals and nothing is happening. I hope that by trying this plan this will at least give my metabolism a little jump start. Activate my skinny gene, so to speak.

Good luck to all on the plan. Keep posting results so we all can encourage each other.
  27501148
August 17, 2012 1:39 AM
Well, I've done my research and read all the posts here and actually started an ADF challenge at www.fatsecret.com.

I find this site (www.fatsecret.com) an excellent place for weight and fitness 'challenges.' Join me at www.fatsecret.com for the "Alternate-Day Fasting-Our 5-Week Challenge."

It starts Aug. 26 thru Sept 30 (5 weeks duration). Calorie guidelines for 'down/fasting' days: 700 calories or less for women, 875 or less calories for men.

I know it's more than the 400-500 calories normally seen, but I want to make ADF a sustainable lifestyle. 700 calories on fasting days seem more doable than 400-500 calories. Check http://www.livestrong.com/article/281551-alternate-day-fasting-diet/#ixzz23mslyiO6

Hope to see you at fatsecret.com ADF challenge.
  17379859
August 19, 2012 12:49 AM
Well... I've been doing it this week. 500 calories every other day. Eating whatever I want every other day. I'd probably benefit from taking care to eat healthier food - I do like my sugar - but at least on the low-calorie days, I am careful. No good to just eat sugar. I eat something high in protein and fat, and rich in nutrients.

Anyway, I've been coping pretty well. I've exercised and done everything like normal. I eat one meal, at about noon. I don't spread it out, but I'm not sure if it matters or not. I just had this idea that I'm supposed to make my body burn something besides blood sugar for a few hours. That's not science or anything, that's just me. Anyway, one 500 calorie meal is just about satisfying, so at least I feel non-hungry for a little while every day.

However, the later afternoons are hard and I think it's maybe messing with my sleep. It's hard to fall asleep at night and I have weird dreams.

I've lost 2.5 lbs and it hasn't been a week, yet.
Edited by katysmelly On August 19, 2012 12:49 AM
August 19, 2012 1:39 AM
I tried lunch only and then split it into 2 meals, one at noon the other at 6pm. This works well for me as I then don't go to bed feeling hungry - and I sleep.

It took a while of playing with timings of eating to find my best. I have found that if I have a couple of pieces of fruit at noonish I don't feel hungry and can then eat my JUDDD 20% (345kcals) for tea very comfortably - though not every time :) You might find an even better kcal spread with a bit of playing round with meal times too!

I also found a new flavour of redbush tea, chai, all cinammony and lightly spicy. It is a great bedtime drink, and mfp rated at 0kcals!

My weigh in day is Tuesday but I am down about 1.5lbs weighed at the end of an Up Day! So hopefully this week is going to be a goodyun!
Edited by stefjc On August 19, 2012 1:40 AM
  9074298
August 19, 2012 1:41 AM
I'm following the ESE plan because that's what works best for me. After one week (two fast days from dinner one night to dinner the next), I've lost three pounds. I had been charting my calorie intake with my KiFit and found that over the entire week, my caloric intake averaged out to 1422 calories per day.

I made MOSTLY healthy choices when I was eating, but I won't lie and not say I didn't have that KFC Krush'em or a personal size pizza from Domino's, because i did! I also did some moderate exercise (walking, short Zumba DVD) but nothing outrageous.

The biggest benefit (other than those three glorious pounds gone) is that I actually feel full when eating now which hasn't happened in years. I've actually left food on my plate a few times this week which is absolutely unheard of for me!
August 19, 2012 1:30 PM
I've noticed that I sort of eat less than I thought I might on my "feast" days. I won't deny that I eat crap (lot of Oreos and Reese's cups, today) but I am actually at a calorie deficit for the day. I went on a long hike, today, and climbed a mountain. When I got back to my car, I figured I might as well eat the lunch I'd packed. But, I wasn't really all that hungry. Tonight, I made myself have a serving of the lasagna my husband made for dinner, because I know I won't be eating much, tomorrow.

It's a good idea to experiment with spreading my calories around. I think I'll try splitting it up a bit. I am OK until noon - no need to have a breakfast for me. Perhaps I'll wait a bit longer to have my lunch, and maybe I'll save 100 calories or so to have some fruit before bed.
August 20, 2012 8:01 AM
There are lots of people talking about eating protein, etc, etc.

The fasting was to reduce the protein and hence the IGF-1 allowing for repair of cells and not generating new cells.

Would it be wrong to suggest that you can stop with the protein during your fast? Unless of course it is part of a complete food i.e. a baked potato.

Seems to be lots of Chinese whispers changing the actual ideas and evidence portrayed through the program.
August 20, 2012 8:04 AM
oh and before people worry about macro nutrients and carbs; i just did a 2 week food experiment whereby i ate just rice or potato for 2 weeks solid.


I LOST 1 STONE so stick that in your low carb high protein bubble. And dont worry about muscle loss my mother doesnt she just wants to shift her excess from anywhere!!
August 20, 2012 8:14 AM
Its about mimicking how our ancestors ate.

I am sure they couldn't go to tesco and fill up once a week so sometimes food was scare. In fact are we supposed to eat everyday? Perhaps our hormone responses to fasting would lend evidence to suggest that we eat heavy once a week and then light for the rest?

Dont be so dogmatic in light of evidence to the contrary.
August 20, 2012 8:19 AM
I watched the programme on iplayer after reading this thread last week and it was really interesting, didn't think I could manage a two or three day fast though, so I did a bit of googlin and thought I try the leangains one. Didn't like it - I put on 2 pounds - I'm not slating it, its just not for me.

Finally trying the one on the programme this week (2on/5off version). This is my second day (I'm using rest days) surviving on just coffee, miso and lemon water (ok, chocolate digestive last night but still under 500 cals) and I feel none the worse for it. Guess I will see tomorrow morning if I go to the gym and can't lift a thing :D.

If this thread's still around next week, I'll post if I've lost anything for anyone that's interested. Won't be able to tell what my Insulin like growth hormone thingys will be like tho :(
  16043291
August 20, 2012 8:20 AM
I watched the programme on iplayer after reading this thread last week and it was really interesting, didn't think I could manage a two or three day fast though, so I did a bit of googlin and thought I try the leangains one. Didn't like it - I put on 2 pounds - I'm not slating it, its just not for me.

Finally trying the one on the programme this week (2on/5off version). This is my second day (I'm using rest days) surviving on just coffee, miso and lemon water (ok, chocolate digestive last night but still under 500 cals) and I feel none the worse for it. Guess I will see tomorrow morning if I go to the gym and can't lift a thing :D.

If this thread's still around next week, I'll post if I've lost anything for anyone that's interested. Won't be able to tell what my Insulin like growth hormone thingys will be like tho :(
  16043291
August 20, 2012 8:44 AM
I lost 2lb last week on the 2:5 method. I'm going 3:5 this week (Mon, Wed and Fri). Today's fast is proving tougher than either of last week's but that's just because I ache like hell after going bouldering yesterday.
August 20, 2012 4:58 PM
Hey everybody

A couple weeks ago i saw a program on BBC called Eat,fast, and live longer, the very next day i started trying one of the diets featured on the show ( intermittent fasting, every other day eat no more than 500 calories and in between eat whatever i want).
I was just wondering if anyone else is doing this and what their results have been? So far I am happy with my results from this form of eating. The first week was really hard, i would basically just binge on my "feast" days but now my eating is alot more controlled and i am no longer starving on my "fast" days.
  25510205
August 21, 2012 12:11 AM
QUOTE:

Hey everybody

A couple weeks ago i saw a program on BBC called Eat,fast, and live longer, the very next day i started trying one of the diets featured on the show ( intermittent fasting, every other day eat no more than 500 calories and in between eat whatever i want).
I was just wondering if anyone else is doing this and what their results have been? So far I am happy with my results from this form of eating. The first week was really hard, i would basically just binge on my "feast" days but now my eating is alot more controlled and i am no longer starving on my "fast" days.



You haven't read any of the other posts????
August 29, 2012 6:55 AM
Hi, just saying hello as a new observer of this thread. I've never dieted and I'm not especially overweight, but I was very interested in alternate day fasting for the other health benefits, such as much reduced risk of heart disease, cancer and particularly diabetes as my father died of this. Without blood testing for levels of sugar, cholesterol and so on it's hard to judge how well it's working, but as someone with a science background myself I found the Horizon programme thoroughly convincing, and I've been on ADF for two weeks now. I'm especially curious about other peoples' experiences, but I've found it surprisingly easy, though my coffee intake's up a lot on the fast days! I'm phasing in green tea to replace some of it so I don't overdose on caffeine...

My body didn't like it much at first, my stomach used to feel uncomfortable after the first post-fast meal but now I'm feeling very few negative effects aside from some inevitable hunger pangs. The odd thing is, they don't really get any worse, they just come and go. I'm sure I've lost weight though I've not weighed myself, but I'll dig out some scales and check that to see if it's significant. A little less will do me good I'm sure...

Personally I think I'd find the 2/5 version more difficult, missing out for two consecutive days sounds like it could be tough, but I'll maybe try that later on.

Anyway, I hope people keep posting their experiences over a longer period, and include other perceived health benefits as well as weight loss.
August 29, 2012 1:58 PM
QUOTE:

Hi, just saying hello as a new observer of this thread. I've never dieted and I'm not especially overweight, but I was very interested in alternate day fasting for the other health benefits, such as much reduced risk of heart disease, cancer and particularly diabetes as my father died of this. Without blood testing for levels of sugar, cholesterol and so on it's hard to judge how well it's working, but as someone with a science background myself I found the Horizon programme thoroughly convincing, and I've been on ADF for two weeks now. I'm especially curious about other peoples' experiences, but I've found it surprisingly easy, though my coffee intake's up a lot on the fast days! I'm phasing in green tea to replace some of it so I don't overdose on caffeine...

My body didn't like it much at first, my stomach used to feel uncomfortable after the first post-fast meal but now I'm feeling very few negative effects aside from some inevitable hunger pangs. The odd thing is, they don't really get any worse, they just come and go. I'm sure I've lost weight though I've not weighed myself, but I'll dig out some scales and check that to see if it's significant. A little less will do me good I'm sure...

Personally I think I'd find the 2/5 version more difficult, missing out for two consecutive days sounds like it could be tough, but I'll maybe try that later on.

Anyway, I hope people keep posting their experiences over a longer period, and include other perceived health benefits as well as weight loss.


You're not supposed to fast for 2 consecutive days, you're supposed to refeed between fasts on the 5:2 diet. I don't think I could do ADF diet as I seem to take 2 days recovery to get my eating and appetite back to normal after a day on 500 calories.
  18196540
August 29, 2012 2:07 PM
Here are the two groups here on MFP

http://www.myfitnesspal.com/groups/home/322-juddd

http://www.myfitnesspal.com/groups/home/6760-alternate-day-diet

I originally used this WOE to get my weight loss started. I loved it as I always knew if I was craving something, I could eat it tomorrow. When tomorrow came, I usually didn't want it anymore.
  6884962

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