I’m obese according to BMI. I’m nearly 30kg overweight. I had tried fasting last year but that didn’t last long. Under peer pressure I ate once on my fasting day, after that I wasn’t able to restart. Hopefully this year I can maintain some discipline. I’ll come back to this post in comments with progress.
I’ve been doing ADF since the beginning of December (I also did an extended fast as well). For me ADF is always the best choice and the easiest out of all IF types.
I enjoy eating all types of foods (breakfasts, lunches, etc) and I can’t skip anything. I also have issues with sticking to a certain schedule (like for example from 10-18), so ADF works the best, because I can eat all day and even make plans for the evening and then just skip the next day. I usually try to stick to 36 hours of fasting (for example finish my last meal at 7 pm and then I fast until 7 am the day after). Just with ADF I lost 5 kg in 2 weeks.
> Under peer pressure I ate once on my fasting day, after that I wasn’t able to restart
Yeah this is really tough and has been a problem for me too in the past. I would try to only hang out with friends who understand, accept, and support what you’re doing while you’re fasting. You can see the rest of them on non-fasting days. I appreciate that’s easier said than done though.
Another thing is if you know you’re not going to be able to fast on a fast day (e.g., unavoidable social engagement), move the fast forwards not backwards. That way you get to go to the party or whatever as a reward. I find if I move the fast back it just ends up not happening.
Its imperative you know, that fasting and burning fat will change your lipid profile, releasing fat into your blood stream is going to affect Cholesterol levels. This can be an issue if you have heart problems and try to drop tons of weight quickly/ why the studies show weight loss in later years can increase heart attack risks
As you can 15k steps on a 2k cal diet ADF for someone who is 230 can see a loss of 40lbs in 3-4 months. With minimal bounce back of 5-9 pounds.
Thats if they don’t use the “metabolic snapback” to go on an anabolic weight lifting cycle. Once you get down, you might find you are hungry more so then usual, keep your foods semi clean, enjoy some junk food, keep your habits and you can get through the 2 or 3 week period while your hormones are readjusting. I’m not saying go from 2k and then start smacking 3k cals a day cause your “Bulking”. Thats actually terrible advice.
25 days of solid disciplined ADF and 5 days at the end of the month to eat what ever you want worked quite well imo.
You got your BMR approximated? On eating days I have personally have found great success with Potatoes, Rice, and Quinoa as main staples of the diet. Eggs, Boiled shredded chicken, PBJ ( Ezekiel bread, organic pb, Crofts blackberry organic jelly). I know you didn’t really ask but I figured I would throw a line since I’m kind of like 6 months down the road and have needed to optimize a few things, a big one was getting over starches having the reputation of making you fat.
John A. McDougall was really the only reason I gave it a try. I believe the info to be very sound and satiety was excellent when you figure you gonna go 40-44 hours fasting. Mind you though your gonna have to break in the liver and pancreas while they try and adjust. Slight heart palpations can occur for most people when its about 32 -36 hours in. I would say its common if you are easing off the American diet but thats a bit of broscience talking.
Disclaimer: I didn’t consistently test my blood sugar levels so I’m unsure as to how the real numbers but noticed boiled potatoes knocked my ass out so they were spiking my insulin response in the early days.
Get a good pair of walking shoes, plantar fasciitis blows and takes awhile to heal. Feet are all different but I feel Arch support is crucial.
*Any phone app that tracks steps. Is gonna be great I use Map tracker personally. I added 7k-10k-15k steps to my average steps. Things really started peeling off at that point.
*Lose-it is a great app, scan and go. Your gonna wanna keep track of your macros and micros. They got the 50-75% off deal going for New years so its like 20 for the premium account all year.
*Use the muscle or lose it. HGH elevates to promote lean muscle mass preservation but IGF-1 (needed for muscle growth, lower levels increase lifespan) tanks while fasting so the blood profile won’t fundamentally support muscle growth but it can happen.
*As fat loss occurs less testosterone will aromatize into estrogen. Helping to further maintain muscle mass and increase energy levels.
Feel free to message if I didn’t bore you to death.