Introducing ADF (alternate day fasting) into my routine?

Hey gang! So, I discovered IF a few years back, and started at 16:8 like most people, before increasing to 18:6 with occasional OMAD. After falling off the wagon when covid first hit, I recently started doing OMAD daily, loved it, but then the holiday season rolled around and I cut fasting out for a bit (I know, rookie mistake!). OMAD seems to work best for me (prevents hunger and keeps me feeling full, plus with my lifestyle it means I'm not burning a bunch of time sorting out food etc), but I was wondering about introducing ADF into my routine now that I'm back to fasting (maybe not alternating EVERY day, but once or twice a week and then seeing how I feel). Other than making sure I have enough electrolytes and drinking water/tea/black coffee when I feel hungry, I was wondering if there was anything I should be aware of? Anyone who does ADF have any tips? Have you tried it before and found it didn't work for you? Or what DOES work best for you? Thanks :)

Answer

I’ve been doing ADF and slowly increasing the amount I exercise for about two months now, it’s working great.

For me my fasting periods are long enough (usually around 38-42 hours) that I have to be careful when refeeding, I usually break the fast with some sauerkraut, a small salad with a bit of olive oil or some Greek yogurt and then wait for about an hour and a half before my meal.
If I don’t do this I can get some GI distress.

Apart from that the routine has gotten super easy over time, I barely think about it now.

Answer

ADF (36:12) works the very best for me. While my flair shows I’m just beginning, I’ve had a lot of success with this previously. I got sidetracked and am back at it.

Like you, I’ve done 16:8 / 18:6 / 20:4 / OMAD and I find ADF easier. I eat until full for 3 meals in my 12 hour off window. As long as I break with something fairly mild and wait an hour before a higher calorie intake, the gastro stuff is fine. The biggest thing I like about ADF is that as long as I’m not excessive with carbs during my eating window, I will lose weight and I’ll do it without having to be meticulous about what I eat when not fasting.

I’ve done 3 days of ADF per week with weekends off and I’ve done true ADF. Honestly, if it works with your schedule and lifestyle (my wife supports this or it wouldn’t work) I find true ADF to be easier. There are no transitions out of weekends where I feel like, “rats, back to the grind.”

I think mental approach is important for me to make ADF work. I try to avoid thinking about how long it is until I can eat again. The more emotionless I make it and think only in terms of in or out of the eating window, the easier it is to transition back and forth. I think, at least for me, the biggest enemy of the longer duration fasts is getting into a mind loop of, “OMG, another 16 hours until I eat!? I’m only halfway and I’m dying. I can’t take another minute of this!” I purposely keep a list of “distraction tasks” that last 30 to 90 minutes that I can do at any time to get me off of thinking about eating. It works for me.

I no longer worry about electrolytes. I find I make it through the fast windows just fine drinking coffee and water only. YMMV. Pay attention to how you’re feeling and react appropriately.

I try to excercise 5 days per week. I’ve found that once the body has adjusted and is used to providing most of your energy every other day, I’m just as energetic 24 hours into a fast as I am at the end of an eating window. It’s great. And my body does seem to nicely adjust to the full off / full on requirements to convert fat for energy.

Best wishes.