I started IF with 16:8 back in March of 2022, since then I have gotten myself into ADF however I see that ADF isn’t going to work for me. Knowing I have to fast every other day gave me a bit of anxiety and I was not always able to eat enough calories to sustain me through 32 hours fast without feeling dizzy, and nauseated, and I ended up having a binge day (the first true one since I started) because I was emotionally unable to cope smh.
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Regrouping and going back to 22:2 with the occasional 24 hr fast. Also, I didn’t lose more weight (7 lbs, which is great don’t get me wrong, just not a dramatic enough difference to stick with) and my inflammation was relatively the same. Officially debunked it for me, and for that I’m glad.
Gonna continue to say this, do what works for you.
TL:DR- It was unnecessary. Going back to OMAD.
I also tried ADF. And failed after two weeks. I was getting more hungry every fasting day and also started binging in despite of eating enough on the feast day. I now started to eat five hundred calories as dinner on fasting days and it works so far.18:6 did also work, but I wanted a quicker success (thirty pounds more to reach a intermediate goal and ADF is a little quicker so far). I think I will change back to 18:6 after this for the rest of my journey - or OMAD.
Most IF programs work: it depends on the person, the age, the season, the motivation and sometimes even the day 🤷 i am so astonished by this, it is sooooo flexible!
Check out the woman’s post to said she used to weigh 400 pounds and she lost all the way over two years doing 18:6 and 20:4. It works and is more sustainable than those crazy long fasts. I don’t think that the human body is meant to eat all day long, but I do think we should probably be eating at least once/twice a day. I think time restricted eating is the most important aspect, so not eating between meals, regardless of your eating window. You can do this!