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

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

Author
Discussion

LordGrover

33,531 posts

211 months

Tuesday 28th May 2013
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ADF/IF participants may be interested in this blog: click.

ShortShift811

532 posts

141 months

Wednesday 29th May 2013
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Well, apart from being a bit tricky mentally, my first fasting day only had two noticeable effects: feeling hungry and a bit of an erratic night's sleep. I normally sleep right through but woke up a couple of times and felt restless from roughly 4am.

The gym this morning was a bit harder too. I train before breakfast normally, so getting in there for cardio at 6:30am having had 600kcal the day before meant I felt a bit weak, but I'm sure I'll get used to it.

Onwards and upwards! I'll do my weigh-in next Tues morning and see where it takes me...

Firefoot

1,600 posts

216 months

Thursday 30th May 2013
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Still going strong but not due a weigh in until tomorrow morning.

Just thought I would share a thought with you in the meantime.

On Monday evening I discovered I still had a Cadburys easter egg in the fridge and decided to have some as I have been quite well behaved since starting the fasting, not eating much in the way of junk or chocolate on my normal eat days. I ate one half of the easter egg and started to feel very rough shortly after.

Very bad tummy pain and a bit hyper. Coincidence? Or was I having some sort of hypo/sugar rush after eating mostly fruit, veg and quorn for the last 7 weeks?

rudecherub

1,997 posts

165 months

Thursday 30th May 2013
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Firefoot said:
Still going strong but not due a weigh in until tomorrow morning.

Just thought I would share a thought with you in the meantime.

On Monday evening I discovered I still had a Cadburys easter egg in the fridge and decided to have some as I have been quite well behaved since starting the fasting, not eating much in the way of junk or chocolate on my normal eat days. I ate one half of the easter egg and started to feel very rough shortly after.

Very bad tummy pain and a bit hyper. Coincidence? Or was I having some sort of hypo/sugar rush after eating mostly fruit, veg and quorn for the last 7 weeks?
Sounds realistic. That said I've denied myself nothing I fancied on my eat days. Six months in my weight is stable and I'm as thin as I've ever been - and that's with only light exercise.

In a lot of ways I'd say go for whatever you fancy - right now I'm reaching a place where forbidden foods have lost there power because I haven't forbidden myself anything on eat days.
But to be fair my personality has always tended towards binging on what I like what'ere that maybe - from books to movies to food etc.

Halb

53,012 posts

182 months

Wednesday 2nd October 2013
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LordGrover said:
ADF/IF participants may be interested in this blog: click.
Interesting blog I've not seen before.

BuzzLightyear

Original Poster:

1,426 posts

181 months

Thursday 7th November 2013
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Hi everyone,

(Holy thread resurrection etc).

Thought I would post up on this thread as it has now been more than a year since we started doing the ADF thing which may confound those who thought it was not sustainable...

To be completely honest, my OH has stuck to it more rigidly than I have: She has lost over a stone in weight and is now a steady weight which she is really happy with and a size 8 dress size. My weight has stabilised around 15st 7 (which I am pretty happy with) but I have been more "flexible" with my eating and exercising habits, partly through choice and partly through work and other commitments but overall, it does seem to have done what we set out to achieve.

The potential benefits to health and longevity are still hard to quantify but the evidence collated by others does seem to back up the claims. Well, it can't do any harm, anyway.

So, anyone else out there still doing one of the ADF regimes? How long have you been doing it and are you still improving or have you plateau'd too?

Halb

53,012 posts

182 months

Thursday 7th November 2013
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Been on 16/8 since sometime in August. Since then eaten once at 10:30 ( a necessity) and once at 12:30.
Dropped over a stone in fat, combined with vigorous training (usually fasted with BCAA) I've also put on muscle.
Spent the weekend walking about in armour, and looked good. Around 14/15% bf, still aim to get to 12 as an arbitrary number.

BuzzLightyear

Original Poster:

1,426 posts

181 months

Thursday 7th November 2013
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Good stuff, Halb! I'm promising myself to do the gym more regularly again - was going twice a week quite regularly up 'til about September when I had an "enforced" period of garden landscaping for about 3 weeks: That slimmed me down and built some muscle even though I couldn't keep to the diet, I can tell you.

I won't ask why you were dressed in armour at the weekend - what you do in your private life... wink

Chris Type R

8,018 posts

248 months

Thursday 7th November 2013
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Been doing 52 since April, and frankly bored of it now. Dropped from low 83s to 71kgs. Body fat is still an embarrassing 16.1%, but I feel ready to bulk up again with a protein rich diet and some weights. Might give it until the end of the month and see if I can get below 70kgs.

I feel uncomfortable being "skinny" - despite being able to use this label until my mid twenties.

Gwagon111

4,422 posts

160 months

Thursday 7th November 2013
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Chris Type R said:
Been doing 52 since April, and frankly bored of it now. Dropped from low 83s to 71kgs. Body fat is still an embarrassing 16.1%, but I feel ready to bulk up again with a protein rich diet and some weights. Might give it until the end of the month and see if I can get below 70kgs.

I feel uncomfortable being "skinny" - despite being able to use this label until my mid twenties.
Yep, you don't want the 'skinny' label. It's a lot of hassle.

Sargeant Orange

2,687 posts

146 months

Thursday 7th November 2013
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I started back in Feb/March and lost 3 stone so quickly it was unreal. Since then I've plateaud at 14st 4 which seems to be an optimal weight. I've hit the weights hard since July and seen a big difference in body shape from that despite being on ADF.

I've slowly moved onto a high protein, high fat diet on non fast days which has helped with weight training. To be honest I could quite easily eat nothing on fast days now as I don't feel hungry at all. I just end up drinking loads of squash.

The only drawback which may or may not be related to ADF is that I can't st.

Sargeant Orange

2,687 posts

146 months

Thursday 7th November 2013
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I started back in Feb/March and lost 3 stone so quickly it was unreal. Since then I've plateaud at 14st 4 which seems to be an optimal weight. I've hit the weights hard since July and seen a big difference in body shape from that despite being on ADF.

I've slowly moved onto a high protein, high fat diet on non fast days which has helped with weight training. To be honest I could quite easily eat nothing on fast days now as I don't feel hungry at all. I just end up drinking loads of squash.

The only drawback which may or may not be related to ADF is that I can't st.

Gwagon111

4,422 posts

160 months

Friday 8th November 2013
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Sargeant Orange said:
I started back in Feb/March and lost 3 stone so quickly it was unreal. Since then I've plateaud at 14st 4 which seems to be an optimal weight. I've hit the weights hard since July and seen a big difference in body shape from that despite being on ADF.

I've slowly moved onto a high protein, high fat diet on non fast days which has helped with weight training. To be honest I could quite easily eat nothing on fast days now as I don't feel hungry at all. I just end up drinking loads of squash.

The only drawback which may or may not be related to ADF is that I can't st.
The 'not being able to st' thing, is a very common side effect. Once your body gets used to the new 'routine', things will return to normal. You will however be laying some serious, bog blocking cables hehe. I've got Dynorod, and drain doctor on speed dial, I'm not even on an ADF.


Edited by Gwagon111 on Friday 8th November 10:26

Sargeant Orange

2,687 posts

146 months

Friday 8th November 2013
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Gwagon111 said:
The 'not being able to st' thing, is a very common side effect. Once your body gets used to the new 'routine', things will return to normal. You will however be laying some serious, bog blocking cables hehe. I've got Dynorod, and drain doctor on speed dial, I'm not even on an ADF.


Edited by Gwagon111 on Friday 8th November 10:26
Glad it's not just me keeping them in business wink

a311

5,789 posts

176 months

Wednesday 13th November 2013
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Decided to give this a go as weight has crept back on this year, I blame it mostly being on the road allot with work although in reality it’s just a breaking of routine and no excuse!

I’ve done my 2 fast days this week and didn’t find it too challenging, on both I didn’t have any breakfast or lunch and had less than the 600 cals in my evening meal. Had cod fillet one day and Salmon on another with loads of veg.

Sargeant Orange-looking back you seemed to have been similar starting dimensions to me. My plan is to not do any exercise on my fast days. Would be greatful if you could summerise your experience without me having to trawl through all the previous threads- did you stick to 5:2 only?

Sargeant Orange

2,687 posts

146 months

Wednesday 13th November 2013
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a311 said:
Decided to give this a go as weight has crept back on this year, I blame it mostly being on the road allot with work although in reality it’s just a breaking of routine and no excuse!

I’ve done my 2 fast days this week and didn’t find it too challenging, on both I didn’t have any breakfast or lunch and had less than the 600 cals in my evening meal. Had cod fillet one day and Salmon on another with loads of veg.

Sargeant Orange-looking back you seemed to have been similar starting dimensions to me. My plan is to not do any exercise on my fast days. Would be greatful if you could summerise your experience without me having to trawl through all the previous threads- did you stick to 5:2 only?
Happy to oblige:

Starting weight on February 26th this year was 17st 12 (about 6ft 1ish and large frame). I stuck to 5:2 religiously and lost 3 st in about 10-12 weeks. What I would say is that I tended to also eat VERY healthily on the non-fast days as well (I can't remember eating chocolate, crisps etc at all in that time). That worked better for me as I tend to be an "all or nothing" type person and I can't just have one biscuit, or a handful of sweets - it will be the packet. TBH all I can remember eating in that period was thai fishcakes, mexican rice and peas smile I don't drink in the house so alcohol intake was almost non-existent. I would estimate that I very rarely went above 1800cals on non-fast days during that time.

Exercise wise in that period I did very little apart from some irregular rowing sessions.

From June onwards I've kept to a strict 5:2 regime but haven't really watched what I eat at all on the non-fast days, so I still binge now and again on chocolate and the odd indian. My weight loss seemed to "bottom out" at 14st 6lbs and it hasn't moved from there for the last 3 months whatever I seem to do. Fast days become pretty easy once you find the best approach for you - I prefer a 200cal breakfast, a 70cal yoghurt for lunch and an omelette/cereal for dinner. The OH on the other hand prefers to skip breakfast. Drinking loads of squash and chewing gum helps me out a lot on fast days.

I'm now weight training/rowing regularly and don't have an issue with doing it on fast days. ADF doesn't seem to have impacted on my ability to train as muscle mass has certainly increased recently.

Perhaps the hardest thing I found about ADF is fitting into your work/life balance. I work from home 80% of the time but find it far easier to do fast days when i'm in the office with distractions. I've also only done one fast day on a weekend (which was hell), I much prefer Mon/Weds or Tues/Thurs.

So I guess in summary, I can't recommend it enough. What I would say is don't be discouraged if you don't see quick gains - the OH started the same time as me and wasn't as strict on non-fast days (she basically ate as she would normally) and had a slow start. However she has now lost 3st in total as well, which took about 7 months.

Any other questions let me know thumbup



Edited by Sargeant Orange on Wednesday 13th November 15:28

GlenMH

5,203 posts

242 months

Wednesday 13th November 2013
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I can only echo what Sargeant Orange has said:

I lost over 4 stone in 9 months and my weight has leveled off at around the 14st mark having started at well over 18st on a 6ft frame.

I don't really exercise and I really like chocolate, curry etc...

It has really really worked for me.

a311

5,789 posts

176 months

Thursday 14th November 2013
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Sargeant Orange said:
Happy to oblige:

Starting weight on February 26th this year was 17st 12 (about 6ft 1ish and large frame). I stuck to 5:2 religiously and lost 3 st in about 10-12 weeks. What I would say is that I tended to also eat VERY healthily on the non-fast days as well (I can't remember eating chocolate, crisps etc at all in that time). That worked better for me as I tend to be an "all or nothing" type person and I can't just have one biscuit, or a handful of sweets - it will be the packet. TBH all I can remember eating in that period was thai fishcakes, mexican rice and peas smile I don't drink in the house so alcohol intake was almost non-existent. I would estimate that I very rarely went above 1800cals on non-fast days during that time.

Exercise wise in that period I did very little apart from some irregular rowing sessions.

From June onwards I've kept to a strict 5:2 regime but haven't really watched what I eat at all on the non-fast days, so I still binge now and again on chocolate and the odd indian. My weight loss seemed to "bottom out" at 14st 6lbs and it hasn't moved from there for the last 3 months whatever I seem to do. Fast days become pretty easy once you find the best approach for you - I prefer a 200cal breakfast, a 70cal yoghurt for lunch and an omelette/cereal for dinner. The OH on the other hand prefers to skip breakfast. Drinking loads of squash and chewing gum helps me out a lot on fast days.

I'm now weight training/rowing regularly and don't have an issue with doing it on fast days. ADF doesn't seem to have impacted on my ability to train as muscle mass has certainly increased recently.

Perhaps the hardest thing I found about ADF is fitting into your work/life balance. I work from home 80% of the time but find it far easier to do fast days when i'm in the office with distractions. I've also only done one fast day on a weekend (which was hell), I much prefer Mon/Weds or Tues/Thurs.

So I guess in summary, I can't recommend it enough. What I would say is don't be discouraged if you don't see quick gains - the OH started the same time as me and wasn't as strict on non-fast days (she basically ate as she would normally) and had a slow start. However she has now lost 3st in total as well, which took about 7 months.

Any other questions let me know thumbup



Edited by Sargeant Orange on Wednesday 13th November 15:28
Thanks for the reply-allot of what you say about yourself is pretty much how I'd describe my habits. Very useful, I plan to get back into the cardio just because I want to be fit for skiing this season. I've not ran since September so that first run tonight is going to be a killer but after a few weeks I should have some semblance of fitness back. I'm def an all or nothing type person too so knowing I've 600 cals on the fast days and that's it suits my phycology it seems.

Did you ever do more than 2 fast days? I've been doing some reading and it seems like you should just stick to the 2 and never on consecutive days. On my last fast day I had to force myself to eat something as I'd had nothing all day.

Will see how it goes and report back, I'm 6'4" and currently 17st 12lbs. I'd like to get down to 16st by the start of February and have my fitness back.

Halb

53,012 posts

182 months

Thursday 14th November 2013
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a311 said:
Thanks for the reply-allot of what you say about yourself is pretty much how I'd describe my habits. Very useful, I plan to get back into the cardio just because I want to be fit for skiing this season. I've not ran since September so that first run tonight is going to be a killer but after a few weeks I should have some semblance of fitness back. I'm def an all or nothing type person too so knowing I've 600 cals on the fast days and that's it suits my phycology it seems.
Did you ever do more than 2 fast days? I've been doing some reading and it seems like you should just stick to the 2 and never on consecutive days. On my last fast day I had to force myself to eat something as I'd had nothing all day.
Will see how it goes and report back, I'm 6'4" and currently 17st 12lbs. I'd like to get down to 16st by the start of February and have my fitness back.
I do the 16/8 one, 600 kcals a day sounds like torture. I can get through the morning/afternoon knowing I can have a big feed post 2pm. Sometimes though I am crazy hungry, and I bring it forward, other times, I could push it back further, but am wary of losing muscle. Beyond a certain point the percentage of muscle used for energy increases.
Currently got a 36 inch waist at 12-13% bf and I am the lightest I've been since 6th form. Put on muscle too. biggrin

Edited by Halb on Friday 15th November 11:15

a311

5,789 posts

176 months

Friday 15th November 2013
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Halb said:
I do the 16/8 one, 600 day sounds like torture. I can get through the morning/afternoon knowing I can have a big feed post 2pm. Sometimes though I am crazy hungry, and I bring it forward, other times, I could push it back further, but am wary of losing muscle. Beyond a certain point the percentage of used used for energy increases.
Currently got a 36 inch waist at 12-13% bf and I am the lightest I've been since 6th form. Put on muscle too. biggrin
What have your results been sticking to that? I downlaoded a few books and it seems the 16/8 is popular with body builders etc. Can't remember if it's 7 days a week though? The 5:2 I think will work for me, I've just done my second week and fancied doing another fast day today but the books say it's unhealthy. I'm not going crazy on the off days so far but with the weekend coming up I have a few things on but I've commited to reamind dry until the Works Xmas do next month.