ADF - A diet that works and is good for your health!
Discussion
Has anyone tried the (modified) Alternate Day Fasting thing that was on Horizon?
Apparently, by eating less than 600 calories a day (for men, 500 for women) [bold]on two, non-consecutive days a week[/bold] and eating normally on the other 5 days, you will not only lose weight but become markedly more healthy at the same time.
Originally, the idea was to "fast" on alternate days but this was found to have the same effects as normal dieting, so was modified as above and as described in this article: http://www.webmd.boots.com/diet/features/is-fastin...
A friend, his OH and his father have all been following it for a few weeks and are happy with the results. My Oh and I are starting it this week. I will post up our findings if anyone's interested and / or wants to join in?
Apparently, by eating less than 600 calories a day (for men, 500 for women) [bold]on two, non-consecutive days a week[/bold] and eating normally on the other 5 days, you will not only lose weight but become markedly more healthy at the same time.
Originally, the idea was to "fast" on alternate days but this was found to have the same effects as normal dieting, so was modified as above and as described in this article: http://www.webmd.boots.com/diet/features/is-fastin...
A friend, his OH and his father have all been following it for a few weeks and are happy with the results. My Oh and I are starting it this week. I will post up our findings if anyone's interested and / or wants to join in?
a311 said:
Seems to be the 'buzz' (excuse the pun) diet at the moment. Not sure I could do it but if you can actually eat/consume what you want on the non-fast days might suit allot of people.
Yes, that is the point, I think: You can eat whatever you want on the non-fasting days (otherwise I know I wouldn't be interested / able to maintain the programme). The difference with this idea is that it is a long-term, sustainable change in the way you eat which reduces (excess) weight and reduces cholestorol etc.Those who are doing it or intend to start are welcome to put up their stats / progress on this thread.
As of today, Day 1 for me, I am 6'3 weigh 16st 4lbs on my bathroom scales and am intending to stick to the 600 cal limit on Tuesdays and Thursdays.
Thanks to everyone for your posts.
It's very interesting to see the conflicting views on this - I am interested to see if there is substance to the claims made on behalf of the pro-ADF argument. I can see that a fasting diet may adversely affect someone with other health issues but, as was pointed out before, for most adults, the proposed reduction on calorific intake for two days a week should not pose any kind of a threat, being akin to what most of the population had to manage with during the course of the World Wars etc etc.
I should say that I have not tried other diets because I am not really concerned about my weight, I am OK with it but try to keep reasonably fit as I have a largely sedentary job, am approaching 50 years of age and am pretty active anyway. To help with this, I go to the gym twice a week, have lots of children to run around after and have a wife who is always happy to give me a couple of jobs to do around the house if it ever looks like I might be getting too comfy on the sofa.
The attraction of this regimen is that there is some evidence to show that the health benefits go some long way beyond just losing weight and a reduction in %fat, cholestorol and other factors contributing to ill health may be expected and that IMHO, this is a sustainable, long-term improvement to your well-being, not a means of dropping weight quickly only to put it back on when you can't keep to a rigid, unsustainable and therefore short-term diet.
It would therefore be of use if those of you who have already started it to be kind enough to post up how long they have been doing it for, what the results have been so far and for how long they have managed to sustain it / intend to continue.
ETA I would add that I can see myself indefinitely being able to limit my calorific intake a couple of days a week, knowing that on the other 5 days, I can eat what I like. For me, I would have much more difficulty in maintaining a diet all day, every day if it meant that some of the foods which I enjoy were no longer allowed. I already try to maintain a reasonably balanced diet but I do have a good appetite and a sweet tooth...
I should say that I have not tried other diets because I am not really concerned about my weight, I am OK with it but try to keep reasonably fit as I have a largely sedentary job, am approaching 50 years of age and am pretty active anyway. To help with this, I go to the gym twice a week, have lots of children to run around after and have a wife who is always happy to give me a couple of jobs to do around the house if it ever looks like I might be getting too comfy on the sofa.
The attraction of this regimen is that there is some evidence to show that the health benefits go some long way beyond just losing weight and a reduction in %fat, cholestorol and other factors contributing to ill health may be expected and that IMHO, this is a sustainable, long-term improvement to your well-being, not a means of dropping weight quickly only to put it back on when you can't keep to a rigid, unsustainable and therefore short-term diet.
It would therefore be of use if those of you who have already started it to be kind enough to post up how long they have been doing it for, what the results have been so far and for how long they have managed to sustain it / intend to continue.
ETA I would add that I can see myself indefinitely being able to limit my calorific intake a couple of days a week, knowing that on the other 5 days, I can eat what I like. For me, I would have much more difficulty in maintaining a diet all day, every day if it meant that some of the foods which I enjoy were no longer allowed. I already try to maintain a reasonably balanced diet but I do have a good appetite and a sweet tooth...
Edited by BuzzLightyear on Monday 1st October 14:44
Mr Pies said:
Asterix said:
So what would be the difference to simply reducing your calorific intake as an average over the whole week.
This program;
Mon: 2,500
Tues: 600
Weds: 2,500
Thurs: 600
Fri: 2,500
Sat: 2,500
Sun: 2,500
Total: 13,700 calories for the week.
Why not have an average day of 1,957 calories? You're probably still eating under maintenance levels for the average bloke which naturally equals slow but consistent weight loss.
Eat clean and sensibly then it will happen - move a bit more during the day and the calorific deficit will be bigger and you'll lose more weight with the benefits of improved fitness.
Nail. Head.This program;
Mon: 2,500
Tues: 600
Weds: 2,500
Thurs: 600
Fri: 2,500
Sat: 2,500
Sun: 2,500
Total: 13,700 calories for the week.
Why not have an average day of 1,957 calories? You're probably still eating under maintenance levels for the average bloke which naturally equals slow but consistent weight loss.
Eat clean and sensibly then it will happen - move a bit more during the day and the calorific deficit will be bigger and you'll lose more weight with the benefits of improved fitness.
Edited by Asterix on Tuesday 2nd October 06:12
As I said, I am interested to see if this works for me (and for anyone else willing to try it) and will try to get occasional assessments of % body fat and cholesterol levels etc for proof / disproof, as well as seeing if there is a weight loss and improved fitness, which could be expected anyway from a reduced input.
If there are a decent number of us prepared to try it, we could compare results?
Yes, I guess I'm trying to find out for myself if the hypothesis is correct - at least as far as I reasonably can without access to specialised equipment.
Today is my first day of reduced calorie input (not fasting in the traditional sense, really). The food I have had for breakfast and what I have bought for lunch and dinner adds up to almost exactly 600 cals and I am drinking water (quite a lot) and black coffee (just 1 or 2 cups)and may have an apple after dinner tonight.
I have been to the gym this morning (one of my regular, bi-weekly visits). Whilst there, I tried the weight / BMI measuring scale device. I don't know how accurate these are (not very, I suspect) but thought it would provide a comparison if I repeat it every couple of weeks: It showed my weight as 16st7 and calculated my BMI at 30.7, body fat at 31% and body fat mass at 32.5kg, so we'll see how that goes. Obviously, this will not show any change in cholesterol and other indicators but I will see if I can find a reasonable means to track any such changes.
Anyone else want to join in...?
PS I do not have any medical conditions (that I know of, anyway - had a check-up fairly recently) and would advise anyone thinking of following this or any diet to get a medical check-up before commencement, especially if they do or think they may have any such condition.
Today is my first day of reduced calorie input (not fasting in the traditional sense, really). The food I have had for breakfast and what I have bought for lunch and dinner adds up to almost exactly 600 cals and I am drinking water (quite a lot) and black coffee (just 1 or 2 cups)and may have an apple after dinner tonight.
I have been to the gym this morning (one of my regular, bi-weekly visits). Whilst there, I tried the weight / BMI measuring scale device. I don't know how accurate these are (not very, I suspect) but thought it would provide a comparison if I repeat it every couple of weeks: It showed my weight as 16st7 and calculated my BMI at 30.7, body fat at 31% and body fat mass at 32.5kg, so we'll see how that goes. Obviously, this will not show any change in cholesterol and other indicators but I will see if I can find a reasonable means to track any such changes.
Anyone else want to join in...?
PS I do not have any medical conditions (that I know of, anyway - had a check-up fairly recently) and would advise anyone thinking of following this or any diet to get a medical check-up before commencement, especially if they do or think they may have any such condition.
Edited by BuzzLightyear on Tuesday 2nd October 12:21
Thanks for that Tiggsy and Fozziebear! Not sure that is something I can easily tackle just at the moment as well but I will bear that in mind for a longer term goal, to reduce those things you mention.
I have just got home and am feeling pretty damn hungry now - hope my dinner fills me up a bit
I have just got home and am feeling pretty damn hungry now - hope my dinner fills me up a bit
A311, as I said earlier, today was my first day at 600calories which coincided with one of my gym visits. It wasn't deliberate and I think where possible, I will avoid combining the two (I generally go to the gym near my work as and when I have the time to fit it in but try to do a Mon or Tues and a Thurs or Fri).
I don't know if combining the two would have a faster or better effect butI have certainly felt hungry today and will have to make sure I don't compensate tomorrow by over-indulging!
I don't know if combining the two would have a faster or better effect butI have certainly felt hungry today and will have to make sure I don't compensate tomorrow by over-indulging!
Interesting reading your conversation, hoofy and halb. Thanks.
The interesting aspect of this for me is the "science" (for want of a better word) of whether this regime really delivers the benefits it is supposed to. The difficulty is that it would take a long time and a comprehensive sample size, measured accurately to determine this conclusively. However, I'm happy to give it a trial myself to see if it benefits me personally and hope that others will contribute to the thread similarly - both positive and negative experiences.
The interesting aspect of this for me is the "science" (for want of a better word) of whether this regime really delivers the benefits it is supposed to. The difficulty is that it would take a long time and a comprehensive sample size, measured accurately to determine this conclusively. However, I'm happy to give it a trial myself to see if it benefits me personally and hope that others will contribute to the thread similarly - both positive and negative experiences.
Day 5 today and the 2nd "reduced calory" day, for me.
I'm resisting the urge to weigh myself too often but I do feel like I may have dropped a little weight.
I have also just done my 2nd bi-weekly gym visit and am starting to find I can do a bit longer on the treadmill etc and a bit more weight on the machines although this is also part of my general program - gradually increasing reps or weights (or both?).
I am feeling quite hungry atm and only have some soup to look forward to at lunchtime but hey-ho, I guess it will take a little while for my body to get used to these days as I usually eat quite heartily (but mostly healthily).
Anyone else wanna share...?
I'm resisting the urge to weigh myself too often but I do feel like I may have dropped a little weight.
I have also just done my 2nd bi-weekly gym visit and am starting to find I can do a bit longer on the treadmill etc and a bit more weight on the machines although this is also part of my general program - gradually increasing reps or weights (or both?).
I am feeling quite hungry atm and only have some soup to look forward to at lunchtime but hey-ho, I guess it will take a little while for my body to get used to these days as I usually eat quite heartily (but mostly healthily).
Anyone else wanna share...?
Those posts make interesting reading, thanks guys - it does look like it helps lose weight (which might be expected) but is sustainable over a longer period than "normal" dieting and, subjectively at least, does have a positive impact on health, beyond merely the weight loss.
This is the beginning of week 3 for me and my OH and the 5th day of reduced calories: We have both lost a few pounds and feel quite happy with how things are going. I now weigh less than at any time in the last 3 to 4 years. In another couple of weeks, I will see if the scales at the gym show any reduction in weight / fat etc but the signs so far are positive.
This is the beginning of week 3 for me and my OH and the 5th day of reduced calories: We have both lost a few pounds and feel quite happy with how things are going. I now weigh less than at any time in the last 3 to 4 years. In another couple of weeks, I will see if the scales at the gym show any reduction in weight / fat etc but the signs so far are positive.
andyjo, what hoofy said ^^^ and you're about right with what you propose to eat. It is actually quite difficult to stick to 600 cals so on a typical day, I have a small bowl of fruit & fibre for breakfast with semi-skimmed milk (c140kcal); half a pot of soup for lunch (c90kcals) and the balance for dinner: Turkey escalope and veg or similar (c370kcals).
On the low-cal days, I only drink water (diet coke?) except for a cup of coffee with s/s milk in the evening.
On the low-cal days, I only drink water (diet coke?) except for a cup of coffee with s/s milk in the evening.
A brief update:
This morning, I weighed under 16stone for the first time in about 5 or 6 years!
Coming towards the end of week 4 and have pretty much managed to keep to the regime of 600 calories on two non-consecutive days of the week (possibly a little over one day when I went out to lunch with one of my sons).
I have also been going to the gym twice a week except last week when I only managed to get there once.
Not losing weight quite as quickly as Mrs BL (who has gone down a dress size) but I feel I am building a bit more muscle mass which may be offsetting the fat loss. My trousers certainly fit more comfortably and my belt is a notch tighter, too. I will have a second go on the weight / fitness / fatness machine at the gym next week to see if that's the case...
Overall, I feel much fitter and healthier and a mild skin condition which I've had for about 20 years is clearer than it has been for a long while. Coincidence? Possibly. I can now jog and run a couple of kilometres easily and my heart rate afterwards is lower than previously, so it's all good news at the moment
This morning, I weighed under 16stone for the first time in about 5 or 6 years!
Coming towards the end of week 4 and have pretty much managed to keep to the regime of 600 calories on two non-consecutive days of the week (possibly a little over one day when I went out to lunch with one of my sons).
I have also been going to the gym twice a week except last week when I only managed to get there once.
Not losing weight quite as quickly as Mrs BL (who has gone down a dress size) but I feel I am building a bit more muscle mass which may be offsetting the fat loss. My trousers certainly fit more comfortably and my belt is a notch tighter, too. I will have a second go on the weight / fitness / fatness machine at the gym next week to see if that's the case...
Overall, I feel much fitter and healthier and a mild skin condition which I've had for about 20 years is clearer than it has been for a long while. Coincidence? Possibly. I can now jog and run a couple of kilometres easily and my heart rate afterwards is lower than previously, so it's all good news at the moment
Thanks for the comments and encouragement, guys - it does help on the low-cal days when you're feeling a bit peckish...
Hoofy, I'd be interested to see what effect your regime has - please keep us updated.
One thing that is rather disappointing is that, other than the scales / BMI calculator machine at the gym, it's difficult to get a regular check on the other factors like cholesterol levels other than going to your GP for a blood test. Am I right in thinking that? It would be useful to be able to home-check such things, if available at a reasonable cost.
Anyway, I did go back on the scales / BMI machine today and the results were OK but perhaps not quite as good as I'd hoped for at the end of the first month. According to the machine - and I have no idea how accurate it is but offers a comparable set of figures which I'll do on a monthly basis - the results are:
weight loss 5 lbs (2.3kg)
BMI down from 30.7 to 30.0
Body fat down from 31% to 29.5%
Body fat mass down also by 5 lbs (2.3kg)
Meh!
Still, as I said originally, my wife and I are looking to do this 2/5 thing long-term for the hypothesised health benefits, as well as the weight loss. I have lost almost all that weight from round my middle and have toned up quite a bit by maintaining the visits to the gym. We went swimming yesterday and I felt happier with my "physique" than I have for a while.
Mrs BL has lost just over 1/2 stone and gone down a dress size and a bit which is a lot considering her start weight and size - she is very happy!
Anyone else want to share?
Hoofy, I'd be interested to see what effect your regime has - please keep us updated.
One thing that is rather disappointing is that, other than the scales / BMI calculator machine at the gym, it's difficult to get a regular check on the other factors like cholesterol levels other than going to your GP for a blood test. Am I right in thinking that? It would be useful to be able to home-check such things, if available at a reasonable cost.
Anyway, I did go back on the scales / BMI machine today and the results were OK but perhaps not quite as good as I'd hoped for at the end of the first month. According to the machine - and I have no idea how accurate it is but offers a comparable set of figures which I'll do on a monthly basis - the results are:
weight loss 5 lbs (2.3kg)
BMI down from 30.7 to 30.0
Body fat down from 31% to 29.5%
Body fat mass down also by 5 lbs (2.3kg)
Meh!
Still, as I said originally, my wife and I are looking to do this 2/5 thing long-term for the hypothesised health benefits, as well as the weight loss. I have lost almost all that weight from round my middle and have toned up quite a bit by maintaining the visits to the gym. We went swimming yesterday and I felt happier with my "physique" than I have for a while.
Mrs BL has lost just over 1/2 stone and gone down a dress size and a bit which is a lot considering her start weight and size - she is very happy!
Anyone else want to share?
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!
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
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.
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.
I have to say, goldblum, that your knowledge in this field seems pretty wide: Is it your line of work or is it just an interest?
Had a low-cal day yesterday (I am getting very fed up with soup - if anybody can suggest a c100 kcal lunchtime meal which is reasonably filling and can be warmed up on a cold day, PLEASE let me know...) and just been to the gym this morning: Was able to run a bit further, a bit faster and quicker heart-rate recovery subsequently then did some free weights, resistance weights a bit of rowing and short try on the cross-country thingy (which I've not bothered with before), about 1 hour, all told.
All I can say is that this combination of diet and exercise seems to be working for me - I am losing weight gradually but quite steadily; my fitness is improving and I feel healthier overall. I didn't really set out with any particular targets in mind but as things have gone on, I am now aiming to lose another 7 lbs by Christmas, as is my OH.
Incidentally, we have found that doing this together has helped and encouraged us, as have all your posts on this thread. It defintely helps if you can do this with someone else, including internet friends so thank you, everyone!
Had a low-cal day yesterday (I am getting very fed up with soup - if anybody can suggest a c100 kcal lunchtime meal which is reasonably filling and can be warmed up on a cold day, PLEASE let me know...) and just been to the gym this morning: Was able to run a bit further, a bit faster and quicker heart-rate recovery subsequently then did some free weights, resistance weights a bit of rowing and short try on the cross-country thingy (which I've not bothered with before), about 1 hour, all told.
All I can say is that this combination of diet and exercise seems to be working for me - I am losing weight gradually but quite steadily; my fitness is improving and I feel healthier overall. I didn't really set out with any particular targets in mind but as things have gone on, I am now aiming to lose another 7 lbs by Christmas, as is my OH.
Incidentally, we have found that doing this together has helped and encouraged us, as have all your posts on this thread. It defintely helps if you can do this with someone else, including internet friends so thank you, everyone!
Hi amare. To answer your question from my perspective, I'm not "training" (although some on this thread are), I'm dieting and exercising.
I agree that if you are training or trying to bulk up or add significant muscle mass, there is a need for a higher calorie intake but what I and many others are aiming for is fat loss and fitness with a bit of muscle toning-up and I can only say that it seems to be working for me, at least so far.
Thanks ordinary chap. I have now had a look at the transformation thread and will post something on there soon - not too sure about the photo bit though...
I agree that if you are training or trying to bulk up or add significant muscle mass, there is a need for a higher calorie intake but what I and many others are aiming for is fat loss and fitness with a bit of muscle toning-up and I can only say that it seems to be working for me, at least so far.
Thanks ordinary chap. I have now had a look at the transformation thread and will post something on there soon - not too sure about the photo bit though...
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