I am curious if anyone here has done either ADF or Rolling 48s somewhat long term (i.e. a few weeks at a time or longer)? My understanding of ADF is that, while you fast for one entire calendar day, you eat 2-3 healthy meals on the alternate calendar days; whereas rolling 48s is more like OMAD with a full fasting day in between.
I am regularly doing 23:1 OMAD now and it’s working well. I’d love to push myself but I’m not sure which protocol to aim for. I know the long term answer is to try them both out and see how I feel with each one, but I would love to hear about other people’s experiences with either of these plans.
People take adf to mean different things. I recommend you say 36:12 or 40:8 or whatever so there is no confusion. It’s fine to do either long term as long as you have excess fat to lose. Obviously, you will likely see faster results with rolling 48s unless you are able to somehow fit 2-3 meals worth of food into one meal while doing that.
I was pretty much where you’re at and decided to push longer. I was doing OMAD for weeks then decided to try 36. When starting out, it worked best when I ate breakfast day 1 then dinner day 2 to reach 36 as opposed to eating all day, skipping food day 2 then eating day 3 in the morning. Not sure if that makes sense- essentially same amt if time fasting. Learned pretty quickly that once you realize you can survive 36 hours, 40/48/60 isn’t that much more difficult. I still prob wont do more than 2 48’s in one week. Typically I’ll go hard mon-Thursday than ease up on weekends, let myself eat for 8 hour windows on those days just to reset. I’ve learned even if I’m not hungry, going too hard does something weird mentally as far as irritability. Plays w your mind a little too much. But everyone’s different!!