ADF - A diet that works and is good for your health!
Discussion
Stumbled across this thread a few weeks ago and decided to start yesterday! Didn't have time to post my stats yesterday, so i'll do that now!
Height: 6ft 2
Weight (as of yesterday) 102.4 kgs (16.12stone)
Weight (as of this morning) 101.7 kgs (16 stone)
Desired weight: 88 kgs (13.8 stone)
So that's almost a kilo in 24 hours! My fast days will be Monday and Wednesday (or Thursday) depending on my work commitments!
Height: 6ft 2
Weight (as of yesterday) 102.4 kgs (16.12stone)
Weight (as of this morning) 101.7 kgs (16 stone)
Desired weight: 88 kgs (13.8 stone)
So that's almost a kilo in 24 hours! My fast days will be Monday and Wednesday (or Thursday) depending on my work commitments!
oilandwater said:
Still impressed with this diet, I've lost 1stone and I'm on week 9. I'm not finding it difficult at all, I don't feel deprived knowing I can eat whatever the next day. Slow and steady weight loss, fantastic. Suits me.
Me too. Started March 25th at 15st 4lbs. Currently tipping the scales at 14st 7lbs so 11lbs (5kgs) in 4-5 weeks. I feel like I can keep this going indefinitely (well to say 14 st) and then just maintain.I have been doing this for a while, and I l ove it. The problem I have is I travel and have to eat with clients, so sometimes its just not possible, but I stick to it as much as I can. On average I am losing 1lbs a week. I have now moved on to two days fasting, plus 2 days of 1500 calories and 3 days (Friday, Saturday, Sunday) normal diet.
I am hoping I can increase my weight loss to 2lbs a week. Currently 96kgs, target weight 85kgs.
I am hoping I can increase my weight loss to 2lbs a week. Currently 96kgs, target weight 85kgs.
Extra 300 Driver said:
I have been doing this for a while, and I l ove it. The problem I have is I travel and have to eat with clients, so sometimes its just not possible, but I stick to it as much as I can. On average I am losing 1lbs a week. I have now moved on to two days fasting, plus 2 days of 1500 calories and 3 days (Friday, Saturday, Sunday) normal diet.
I am hoping I can increase my weight loss to 2lbs a week. Currently 96kgs, target weight 85kgs.
I'd just stick to the 5/2 routine. The nearer you get to your target, the slower the weight loss becomes. I thought the whole point of ADF was that you can eat normally on the other 5 days and didn't have to count calories at all.I am hoping I can increase my weight loss to 2lbs a week. Currently 96kgs, target weight 85kgs.
Thought I'd post in this thread, despite putting up a query in the 5/2 one, to save on multiple threads.
I figured I'd start off with 5/2 as it seemed less extreme and I don't want to fizzle away to nothing. But woah. In just one week I've gone from:
11st 2lbs (~71kg)
18.8% body fat
39% muscle mass
to
10st 13lb (~69.5kg)
17.6% body fat
40% muscle mass
The measurements were using a set of scales so probably not 100% accurate but are being used to give a relative change. In the mirror I'm definitely starting to (vaguely) see the signs on a six pack but reckon I'll have to lose a bit more before I get some half decent definition (poss 12-14% but will stand corrected if anyone here is more knowledgable on body fat required).
Otherwise I'm eating a slightly higher protein diet and trying to hit the weights a bit more.
I figured I'd start off with 5/2 as it seemed less extreme and I don't want to fizzle away to nothing. But woah. In just one week I've gone from:
11st 2lbs (~71kg)
18.8% body fat
39% muscle mass
to
10st 13lb (~69.5kg)
17.6% body fat
40% muscle mass
The measurements were using a set of scales so probably not 100% accurate but are being used to give a relative change. In the mirror I'm definitely starting to (vaguely) see the signs on a six pack but reckon I'll have to lose a bit more before I get some half decent definition (poss 12-14% but will stand corrected if anyone here is more knowledgable on body fat required).
Otherwise I'm eating a slightly higher protein diet and trying to hit the weights a bit more.
Chris Type R said:
Good going for a week !
ThanksI thought it a bit too extreme personally (hence the shock) so am going to give it this week and if it's causing a similar level of loss then I'm going to cut it down to 1 day a week.
I want to drop the bodyfat but anything over 1-2lb/week is too much.
Room for a new one in here 
I have started a highly restricted calorie regime mixed in with "normal" eating days. I have to say I am feeling great.
I eat less than 600 cals per day for 5 out of 7 days. The other 2 days I can eat what I like (within reason). I am much more alert, sleep better, wake up fresher and generally feel more "with it". I don't feel like I am starving, and it takes a fairly small amount of food to fill me up now.
The great thing is being flexible with the days. So if I am going out tomorrow with friends, then I make that one of my non restricted days. As long as I spread the "eat normal" days throughout the 7 day period then it works for me.
I find that it is a different mindset to dieting and is much easier to stick with. There is no feeling of guilt on the normal eating days and no feeling like I can't still enjoy food
On 5th April I was 14st
Today I am 12st 11 lbs
I have started a highly restricted calorie regime mixed in with "normal" eating days. I have to say I am feeling great.
I eat less than 600 cals per day for 5 out of 7 days. The other 2 days I can eat what I like (within reason). I am much more alert, sleep better, wake up fresher and generally feel more "with it". I don't feel like I am starving, and it takes a fairly small amount of food to fill me up now.
The great thing is being flexible with the days. So if I am going out tomorrow with friends, then I make that one of my non restricted days. As long as I spread the "eat normal" days throughout the 7 day period then it works for me.
I find that it is a different mindset to dieting and is much easier to stick with. There is no feeling of guilt on the normal eating days and no feeling like I can't still enjoy food
On 5th April I was 14st
Today I am 12st 11 lbs
Firefoot said:
Room for a new one in here
I have started a highly restricted calorie regime mixed in with "normal" eating days. I have to say I am feeling great.
I eat less than 600 cals per day for 5 out of 7 days. The other 2 days I can eat what I like (within reason). I am much more alert, sleep better, wake up fresher and generally feel more "with it". I don't feel like I am starving, and it takes a fairly small amount of food to fill me up now.
The great thing is being flexible with the days. So if I am going out tomorrow with friends, then I make that one of my non restricted days. As long as I spread the "eat normal" days throughout the 7 day period then it works for me.
I find that it is a different mindset to dieting and is much easier to stick with. There is no feeling of guilt on the normal eating days and no feeling like I can't still enjoy food
On 5th April I was 14st
Today I am 12st 11 lbs
Interesting, will you reduce to 2-3 fasts per week once at your target weight/leanness? I have started a highly restricted calorie regime mixed in with "normal" eating days. I have to say I am feeling great.
I eat less than 600 cals per day for 5 out of 7 days. The other 2 days I can eat what I like (within reason). I am much more alert, sleep better, wake up fresher and generally feel more "with it". I don't feel like I am starving, and it takes a fairly small amount of food to fill me up now.
The great thing is being flexible with the days. So if I am going out tomorrow with friends, then I make that one of my non restricted days. As long as I spread the "eat normal" days throughout the 7 day period then it works for me.
I find that it is a different mindset to dieting and is much easier to stick with. There is no feeling of guilt on the normal eating days and no feeling like I can't still enjoy food
On 5th April I was 14st
Today I am 12st 11 lbs
I am maintaining weight (deliberately) on 2-3 "fast" days per week (<500cals). I really enjoy my food and feel fantastic also.
Week 10 for me and I have reached my target weight of 15st 
I bought a new suit last weekend and I've gone from a 50" chest to a 43", waist 38" to 34".
I'll keep on with the fasting days, but I'm planning to up the calorie intake slightly and move to a high protein diet on the other days as i'm weight training regularly now.
The benefit hasn't just been in body shape, i've seen a noticeable increase in my energy levels in the morning and afternoon and I can actually get to sleep before 2am now.
I bought a new suit last weekend and I've gone from a 50" chest to a 43", waist 38" to 34".
I'll keep on with the fasting days, but I'm planning to up the calorie intake slightly and move to a high protein diet on the other days as i'm weight training regularly now.
The benefit hasn't just been in body shape, i've seen a noticeable increase in my energy levels in the morning and afternoon and I can actually get to sleep before 2am now.
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