ADF - A diet that works and is good for your health!

[Sargeant Orange]

Checking in at the end of week 4:

Start: 17st 12
Now: 16st 5

The 3rd week saw a 1lb gain after a heavy drinking weekend but the 4th week has seen an 8lb loss which is very pleasing given I've had little exercise. I'm probably nearer 500 than 600cal on fast days and I haven't had bread since I started. I'm finding it difficult to eat my old portion sizes on non fast days and don't fancy anything greasy anyway so I need to find a way to get back to normal calorie intake on those days.

Heinz chicken noodle soup is a god send on fast days (120cal in a full can) although i'm not 100% sure it's actually chicken pieces in it

[LeftmostAardvark]

Just stocked up on Covent garden soups - the souper green carton is only 180 cals (and 3 of your 5 a day)

[oilandwater]

I'm very pleased with my weight loss, but could do better! How come you all seem to be losing more than me? Where am I going wrong? Too much to eat on my non-fast days perhaps. I don't eat take away foods ie burgers, Chinese or Indian, but I do like my red wine, and yes I admit chocolate and bread. Are these my downfall? On the 5.2 btw.

[LordGrover]

Plenty here will testify that what is eaten on non-fast days is unimportant, which is clearly the case for them. Sounds like you're not so fortunate - I'd definitely cut the bread and at least reduce the alcohol. I doubt you can eat enough chocolate to feck things up big-time though. We all like a sin or treat anyway. I'm a bugger for dark chocolate myself and often have a couple of bars a week.

[LordGrover]

Also, weight alone is not the only measure - you may be losing fat but building muscle, which is a good thing.

[Sargeant Orange]

oilandwater said:

I'm very pleased with my weight loss, but could do better! How come you all seem to be losing more than me? Where am I going wrong? Too much to eat on my non-fast days perhaps. I don't eat take away foods ie burgers, Chinese or Indian, but I do like my red wine, and yes I admit chocolate and bread. Are these my downfall? On the 5.2 btw.

I think you have to bear in mind your starting weight, as generally the heavier you are to start the bigger the drops. I've been a little too strict on non fast days so i'm starting to up the calories on non fast days when I intend to train that day. I'll still be avoiding chocolate/sweets though as I have absolutely no willpower to stop myself when I start eating it (a midnight run to the petrol station has not been unknown )

[oilandwater]

Makes sense thank you. I'll cut back on non fast days, and leave the wine to just the week end. Thank you.

[Halb]

A restriction on 'treats' can go a long way, and isn't that hard to start the ball rolling.
Mon-Fri; no sweets, choccy, biscuits, booze, cakes, pop. Enjoy your treats as treats at the weekend, Western commercialism has tricked us that it's OK to treat ourselves several times a day.

There is a programme on tonight or tomorrow night called 'Secret eaters'...I think. A fat lady in the trailer says something along the lines of 'I shouldn't be the weight I am for what I eat'....oh really?

[rudecherub]

oilandwater said:

I'm very pleased with my weight loss, but could do better! How come you all seem to be losing more than me? Where am I going wrong? Too much to eat on my non-fast days perhaps. I don't eat take away foods ie burgers, Chinese or Indian, but I do like my red wine, and yes I admit chocolate and bread. Are these my downfall? On the 5.2 btw.

Not everyone is alike, so you've got to tweak things so that it works for you.

Some seem to work best on something akin to full fasting on fast days, others need to eat their permitted calories and spread them across the day.

I get away with eating what I like one day, but I fast the next, some days I'm hungry and I'll eat my permitted calories, other days less, maybe some fruit and a little oatmeal.

[eric25001]

For me I have had great results by eating every other day. Simple to calculate calories needed to maintain or attain a desired weight. For example I am 6 foot so if I aim for 200 lbs then I need to average 2400 calories per day. However, if I aim for 175 pounds then I need to average 2100 calories per day. So, if I eat 400 calories on my modified fasting day it is simple math to calculate the average to eat on eating days. (2 times 2400) - 400 for 200 pound goal or (2 times 2100) - 400 for a 175 pound goal.

I aim for the same protein level and carbohydrate levels now. For me that is 378 calories from protein and 378 from carbohydrates with the balance from fats. In 6 months or a year I may or may not revise this to 315 as a target for protein.

I try to get lab results or test my blood for glucose and ketones. The urine ketones are cheaper to measure so I test them more frequently. Testing IGF-1 helps me know how the every other day and lower protein is working to increase my projected healthy lifespan.

Let your blood chemical results help guide your diet.

Eric

[Eddw86]

Fascinating thread, I've recently been researching & just started If after another post in a different thread in this sub forum. However, and apologies if I've missed this being asked before, would it make sense/ does it work to do IF (I'm doing a 16:8 split) and the 5:2 split. I.e If on the 5days & 600 kcal on the 2days?

Aim is weight loss I suppose as am relatively fit & strong but with hips & a wobbly gut!

[Sargeant Orange]

Week 5:

Feb 26th: 17st 12
Apr 2nd: 16st 3 1/2
Target: 15st

1 & 1/2 pounds off this week, only training has been weights.

Foods discovered this week: Hartley's 10cal jelly, Nestle Fitnesse cereal (175cal per bowl), Stir fry veg with a can of drained tuna (150cal).

[madbadger]

Mmmmm Jelly.

Good tip. Ta.

[Hoofy]

Sargeant Orange said:

Nestle Fitnesse cereal (175cal per bowl)

A manufacturer's definition of one serving and the consumer's definition of one serving are not the same.

[AnonSpoilSport]

BBC Radio 4 had a half hour programme today, most of it about IGF-1 and the cancer risk it presents, fat storage and the effect different body types/mechanisms have on health and fasting diets.

A must listen for anyone on this thread I'd suggest - iPlayer version here:

http://www.bbc.co.uk/programmes/b01rl8nq

[Halb]

Hoofy said:

A manufacturer's definition of one serving and the consumer's definition of one serving are not the same.

Serving versus portion.
I remember when I used to eat those little boxes, at least two, sometimes three. They are single servings!
99% of cereals are fracking ste at filling you up without overdosing you on sugar.

[LordGrover]

AnonSpoilSport said:

BBC Radio 4 had a half hour programme today, most of it about IGF-1 and the cancer risk it presents, fat storage and the effect different body types/mechanisms have on health and fasting diets.

A must listen for anyone on this thread I'd suggest - iPlayer version here:

http://www.bbc.co.uk/programmes/b01rl8nq

It's clear how/why she reaches the conclusions she does, there is no clinical evidence to support 'our' experiences. Until clinical trials are done it will remain thus. Because there is no evidence doesn't mean it doesn't work, it simply shows there is no evidence. Yet.
I'm happy to continue ADF and IF as it's having beneficial effects on my body composition and it just feels 'empowering', I've taken control of what and when I eat, rather than to an arbitrary timetable of three meals a day (plus snacks ).

[amare32]

I'm still sceptical with this 'fad' called ADF... how many of you guys are functioning on 600 cals a day yet able to build or maintain a physique of say a Ronaldo (Real Marid version!) or Lebron James?

Maybe for someone like myself, I train for a sport, breakfast alone is about 600 cals and as I train in the gym at least 3 times a week and throw in 2 hours of basketball and 3/4 hours on the tennis court aswell, I highly doubt eating that little would allow me to maintain a physique similar to the guys above and keeping very lean at 6% BF. Eating that amount would leave me flat as a pancake not to mention wasting away to just skin and bones.

Hell even 600 cals for a women would be too little never mind you lot who are 'powerfully' built with goatees

[Gwagon111]

amare32 said:

I'm still sceptical with this 'fad' called ADF... how many of you guys are functioning on 600 cals a day yet able to build or maintain a physique of say a Ronaldo (Real Marid version!) or Lebron James?

Maybe for someone like myself, I train for a sport, breakfast alone is about 600 cals and as I train in the gym at least 3 times a week and throw in 2 hours of basketball and 3/4 hours on the tennis court aswell, I highly doubt eating that little would allow me to maintain a physique similar to the guys above and keeping very lean at 6% BF. Eating that amount would leave me flat as a pancake not to mention wasting away to just skin and bones.

Hell even 600 cals for a women would be too little never mind you lot who are 'powerfully' built with goatees

I know where you're coming from. This ADF thing, would appear to be very effective at removing 'padding' relatively painlessly. It's no good as a long term lifestyle though.

[Halb]

In some IF the 600 cals is only for two days a week.

Diddly is a strongman and he follows one version of IF. I think it's the 16/8 but not sure.