ADF - A diet that works and is good for your health!
Discussion
Tiggsy said:
Hoofy said:
I don't remember the bit about fat. I am not bothered about eating fat or avoiding fat. Low fat diets are nonsense. I am surprised companies still advertise on their products "low fat". It's sugar that's the problem.
Companies do it because they know sticking fat free on a bag of sugar will retards to buy it, simple.
It'd be more helpful to me if they put the calorie content per reasonably sized portion, rather than, for instance, ONLY 75 CALORIES per quarter pack or 2g.
On a related note 'Dara O'Brien's Science Factory' was interesting this week (should be on iPlayer). The focus was on inheritance and genes and included a section on studies in Sweden on how environmental factors including diet and exercise can alter the expression of genes, so helping override the impacts expected from the trait/that would probably result if the environmental/activity aspects weren't altered.
They showed clips of a cyclist exercising and measures of genes triggering fat burning in the muscles - the exercise had clearly altered the gene/gene effect in a beneficial way and they talked for a while about how exercise can help with metabolism (well, yes!)
More interesting still was a study in a remote Swedish village looking at the impact of periods of famine/hunger and plenty and found that the diet/issues of one generation seems to have a clear impact on their descendants, to at least two generations, through impact on genes passed down on the male side iirc. Geneticist Prof. Steve Jones talked about this and said that as research has gone on (the Swedish study starting way back) the evidence is now striking and that it is likely to go beyond grandchildren and they agreed that if a person lived badly - smoking, drinking and eating a bad diet it would probably harm that person's health at least partly through the impact on gene expression and on their children..!
They showed clips of a cyclist exercising and measures of genes triggering fat burning in the muscles - the exercise had clearly altered the gene/gene effect in a beneficial way and they talked for a while about how exercise can help with metabolism (well, yes!)
More interesting still was a study in a remote Swedish village looking at the impact of periods of famine/hunger and plenty and found that the diet/issues of one generation seems to have a clear impact on their descendants, to at least two generations, through impact on genes passed down on the male side iirc. Geneticist Prof. Steve Jones talked about this and said that as research has gone on (the Swedish study starting way back) the evidence is now striking and that it is likely to go beyond grandchildren and they agreed that if a person lived badly - smoking, drinking and eating a bad diet it would probably harm that person's health at least partly through the impact on gene expression and on their children..!
Hoofy said:
It'd be more helpful to me if they put the calorie content per reasonably sized portion, rather than, for instance, ONLY 75 CALORIES per quarter pack or 2g.
That really pisses me off - when something which is quite obviously a single portion quotes a headline calorific value for half a pack. Plainly intended to mislead. b
ds.
Good morning all and thanks for all your posts over the past several days - some very interesting reading and some good points made.
Understandably, the focus is on the issue of losing weight: This is certainly a major benefit of the ADF regime and is a measurable and reliable indicator of progress. (Even after a weekend of "normal" eating, I weigh 15st 11 on our bathroom scales this morning, a loss of 7lbs in 5 weeks, which I am very happy with).
However, it's really the health-benefitting / life-extending thing which intrigues me but I suppose that is less easily quantifiable and is over a (much?) longer time-scale. My OH and I do feel better and healthier but it is very subjective and the effect of losing some extra weight can't easily be factored out. If I'm still here in another 50 years, I'll give it the benefit of the doubt...;)
Also wanted to repeat that we are intending to do the 2/5 version on a permanent basis. One of the main attractions of this "diet" for me is that it is sustainable over a protracted period and it becomes a way of life, not a way to shed a few pounds then put it all (and more?) back on when the diet period comes to an end.
Good luck everyone who is starting / doing the ADF or IF thing - please keep posting!
Understandably, the focus is on the issue of losing weight: This is certainly a major benefit of the ADF regime and is a measurable and reliable indicator of progress. (Even after a weekend of "normal" eating, I weigh 15st 11 on our bathroom scales this morning, a loss of 7lbs in 5 weeks, which I am very happy with).
However, it's really the health-benefitting / life-extending thing which intrigues me but I suppose that is less easily quantifiable and is over a (much?) longer time-scale. My OH and I do feel better and healthier but it is very subjective and the effect of losing some extra weight can't easily be factored out. If I'm still here in another 50 years, I'll give it the benefit of the doubt...;)
Also wanted to repeat that we are intending to do the 2/5 version on a permanent basis. One of the main attractions of this "diet" for me is that it is sustainable over a protracted period and it becomes a way of life, not a way to shed a few pounds then put it all (and more?) back on when the diet period comes to an end.
Good luck everyone who is starting / doing the ADF or IF thing - please keep posting!
BuzzLightyear said:
Also wanted to repeat that we are intending to do the 2/5 version on a permanent basis. One of the main attractions of this "diet" for me is that it is sustainable over a protracted period and it becomes a way of life, not a way to shed a few pounds then put it all (and more?) back on when the diet period comes to an end.
Good luck everyone who is starting / doing the ADF or IF thing - please keep posting!
Yup - this is what attracted to me to it too. I know far too many people who have yo-yo'd their way through life on various changing diet regimes. For any benefit to be long lasting, it needs to be properly embedded and I think the 5:2 is very achievable and therefore likely to be stuck to.Good luck everyone who is starting / doing the ADF or IF thing - please keep posting!
Mind you, a big weekend @BTaP really hasn't done me any good
BuzzLightyear said:
However, it's really the health-benefitting / life-extending thing which intrigues me
You would be much better off doing some regular exercise.Ideally combine both exercise and diet..mind you you'll find exercise pretty hard with no food inside you - one of the setbacks to this 'diet'!goldblum said:
You would be much better off doing some regular exercise.Ideally combine both exercise and diet..mind you you'll find exercise pretty hard with no food inside you - one of the setbacks to this 'diet'!
I agree and I am exercising, too. As I have mentioned in this thread, I go to the gym twice a week but I also walk a fair bit and Mrs BL makes sure I don't sit down for too long at home and we have lots (and lots) of children who always require some attention...I try to do the gym on different days to the low-cal days but when they have combined, I can't say I've felt much worse off - but my halo shines extra bright
BuzzLightyear said:
goldblum said:
You would be much better off doing some regular exercise.Ideally combine both exercise and diet..mind you you'll find exercise pretty hard with no food inside you - one of the setbacks to this 'diet'!
I agree and I am exercising, too. As I have mentioned in this thread, I go to the gym twice a week but I also walk a fair bit and Mrs BL makes sure I don't sit down for too long at home and we have lots (and lots) of children who always require some attention...I try to do the gym on different days to the low-cal days but when they have combined, I can't say I've felt much worse off - but my halo shines extra bright
On your non low-cal days what do you eat? Anything? Or are you quite careful with your diet then as well?I generally eat quite healthily, I suppose - usually cereal like Fruit n Fibre for breakfast, a sandwich for lunch and then evening meal which generally has more than half an eye on complying with a balanced diet.
On the other hand, I don't exclude anything on my non-low-cal days: If I fancy a chocolate bar, some biscuits or a burger, I'll have it but I find that I am doing that less often recently because I don't want to undo the benefits that I have gained. I don't think I'll ever be 13 stone but if I can get down to around 15 or just under then stay there, I'll be more than content.
On the other hand, I don't exclude anything on my non-low-cal days: If I fancy a chocolate bar, some biscuits or a burger, I'll have it but I find that I am doing that less often recently because I don't want to undo the benefits that I have gained. I don't think I'll ever be 13 stone but if I can get down to around 15 or just under then stay there, I'll be more than content.
BuzzLightyear said:
I generally eat quite healthily, I suppose - usually cereal like Fruit n Fibre for breakfast, a sandwich for lunch and then evening meal which generally has more than half an eye on complying with a balanced diet.
On the other hand, I don't exclude anything on my non-low-cal days: If I fancy a chocolate bar, some biscuits or a burger, I'll have it but I find that I am doing that less often recently because I don't want to undo the benefits that I have gained. I don't think I'll ever be 13 stone but if I can get down to around 15 or just under then stay there, I'll be more than content.
Chocolate, biscuits, burgers are a On the other hand, I don't exclude anything on my non-low-cal days: If I fancy a chocolate bar, some biscuits or a burger, I'll have it but I find that I am doing that less often recently because I don't want to undo the benefits that I have gained. I don't think I'll ever be 13 stone but if I can get down to around 15 or just under then stay there, I'll be more than content.
- for the reason you state. Looks like you're doing well.
Welcome, Madbadger. Fancy posting up any info etc...?
What made you aware of it / start today?
Goldblum, I know - it does go against the grain a bit but it's what makes the whole idea work for me: If I knew I could never eat certain foods gain, I almost certainly wouldn't stick to it for the long term. It's knowing I could have it if I wanted it (on a non-low-cal day) that makes it sustainable.
What made you aware of it / start today?
Goldblum, I know - it does go against the grain a bit but it's what makes the whole idea work for me: If I knew I could never eat certain foods gain, I almost certainly wouldn't stick to it for the long term. It's knowing I could have it if I wanted it (on a non-low-cal day) that makes it sustainable.
BuzzLightyear said:
Welcome, Madbadger. Fancy posting up any info etc...?
What made you aware of it / start today?
.
Ta. Saw the thread a while ago and thought I would give it a go. I'm not particularly overweight, but could lose a stone happily. What made you aware of it / start today?
.
Still on 321 calories for the day today.
BuzzLightyear said:
Welcome, Madbadger. Fancy posting up any info etc...?
What made you aware of it / start today?
.
Ta. Saw the thread a while ago and thought I would give it a go. I'm not particularly overweight, but could lose a stone happily. What made you aware of it / start today?
.
Still on 321 calories for the day today.
BuzzLightyear said:
Good morning all and thanks for all your posts over the past several days - some very interesting reading and some good points made.
Understandably, the focus is on the issue of losing weight: This is certainly a major benefit of the ADF regime and is a measurable and reliable indicator of progress. (Even after a weekend of "normal" eating, I weigh 15st 11 on our bathroom scales this morning, a loss of 7lbs in 5 weeks, which I am very happy with).
However, it's really the health-benefitting / life-extending thing which intrigues me but I suppose that is less easily quantifiable and is over a (much?) longer time-scale. My OH and I do feel better and healthier but it is very subjective and the effect of losing some extra weight can't easily be factored out. If I'm still here in another 50 years, I'll give it the benefit of the doubt...;)
Also wanted to repeat that we are intending to do the 2/5 version on a permanent basis. One of the main attractions of this "diet" for me is that it is sustainable over a protracted period and it becomes a way of life, not a way to shed a few pounds then put it all (and more?) back on when the diet period comes to an end.
Good luck everyone who is starting / doing the ADF or IF thing - please keep posting!
Thanks for posting Buzz, that is quite interesting.Understandably, the focus is on the issue of losing weight: This is certainly a major benefit of the ADF regime and is a measurable and reliable indicator of progress. (Even after a weekend of "normal" eating, I weigh 15st 11 on our bathroom scales this morning, a loss of 7lbs in 5 weeks, which I am very happy with).
However, it's really the health-benefitting / life-extending thing which intrigues me but I suppose that is less easily quantifiable and is over a (much?) longer time-scale. My OH and I do feel better and healthier but it is very subjective and the effect of losing some extra weight can't easily be factored out. If I'm still here in another 50 years, I'll give it the benefit of the doubt...;)
Also wanted to repeat that we are intending to do the 2/5 version on a permanent basis. One of the main attractions of this "diet" for me is that it is sustainable over a protracted period and it becomes a way of life, not a way to shed a few pounds then put it all (and more?) back on when the diet period comes to an end.
Good luck everyone who is starting / doing the ADF or IF thing - please keep posting!
Although I don't do it and probably never will (I get very grumpy on little food), I genuinely think its a great plan to follow since you are right it is very sustainable and I can completely see the logic in it.
I do believe in low fat for general health as a principle since carrying fat does nothing but raise our risk of serious health conditions.
Please let us know how you get on!
Lee
I've been IFing for over a couple of months now, firstly, a one off 12 hour fast, then every Monday for 5 weeks for 16 hours on/8 off, and finally in the last 2-3 weeks 3-4 days a week.
Regarding energy, a couple of years ago, when I once went without much food in the morning and had to do a lot of walking, I felt lethargic to the point of collapsing so doing a proper IF had me feeling nervous but I thought that if I kept my fluid levels up, I could always pop something in my mouth if things didn't feel right. Needless to say, I've not had any problems, have been sharp mentally (trading on betting exchanges, dropping £500 on the ladders, for instance!), been able to train (kettlebell circuits etc) and not feeling grumpy (even joking and making others laugh).
As someone mentioned above, sustainability is the key word and for me, it's something I could do every day, I feel. I am going to use it as a strategy before a big night out and after a big night out, too.
Regarding energy, a couple of years ago, when I once went without much food in the morning and had to do a lot of walking, I felt lethargic to the point of collapsing so doing a proper IF had me feeling nervous but I thought that if I kept my fluid levels up, I could always pop something in my mouth if things didn't feel right. Needless to say, I've not had any problems, have been sharp mentally (trading on betting exchanges, dropping £500 on the ladders, for instance!), been able to train (kettlebell circuits etc) and not feeling grumpy (even joking and making others laugh).
As someone mentioned above, sustainability is the key word and for me, it's something I could do every day, I feel. I am going to use it as a strategy before a big night out and after a big night out, too.
Hoofy said:
Regarding energy,
Despite what others have found/said I really feel like I'm running on empty if I try to do a long run ont he back of fasting/dieting. Went out on Saturday for 6 miles and felt like I was running on enmpty not even half way through and it was a struggle.Also another anecdote from my weekend, after getting back from the above run I decided to weigh myself and I was 16,8. Went out for a Chinese on Sunday for a celebration. Limited myself to 2 beers ate allot, fasted today weighed myself and I was 17st ffs.
Shows how much you're weight can fluctuate when you're a fat boy. I usually limit myself to a once per week or fortnightly weigh in but did this purely out of interest. Actually looked forward to todays fast, after for the first time in a while feeling really bloated.
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