If on your down days you are fasting and on your up days you eat what you want but in moderation arent you in a constant state of going in and out of ketosis?
I have been doing ADF for a month now and ive had to do strictly low carb on up days because i kept getting hit with the keto flu despite hearing ppl say they eat whatever they want.
If you are only fasting one day and then eating normally (not keto) the next, and repeating this process, you will never be in Ketosis. 24hr’s is not long enough to hit ketosis (except in cases where someone has been fat adapted for an extended period of time) so no worry about going in and out.
I mean, of you’re doing ADF, then you are serious about getting results. You’ll get more results the sooner your insulin response goes away. If you eat keto/low carb, you’ll get better results sooner during your fasting window.
I’m fighting pre-diabetes. So I eat keto in my eating window. I also try to keep my eating window to 6 or 8 hours, not 12.
If you go through this subreddit then the prevailing theme is you do you. Each person will swear by their own genre of fasting because it got them results. The reality is do whatever works for you and gets you not random internet strangers results that works with your lifestyle. If doing ADF and eating whatever on your eat days messes with you and your life then maybe switch it up as you are noting. I find the hardest thing with ADF is dealing with brain fog at work on my fast day. This may help doing keto on the eat days but having done keto for a month I mentally felt like my IQ dropped 30%. It might work if you’re doing a more manual job or are one of these keto unicorns that claim they get magic mental clarity but I just remember consistent horrible brain fog the more I got into keto so I don’t do it, but it may work for you so try it and see what works.