alternate day fasting

MrJase
MrJase Posts: 88 Member
in Health and Weight Loss
Did anyone else watch the program this fasting on BBC2 tonight? I have to say so far I'm sold. The way the guy was able to fast for just two days a week and the results he had were pretty impressive. So two days a week eat just 500 calories and the rest of the week eat what you normally would sounds simple.

I'll let you know how I get on :)
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Replies

  • FitFi74
    FitFi74 Posts: 129 Member
    Yeah - I watched it too - really interesting and very well presented! Definately worth considering!
  • Cazzy34
    Cazzy34 Posts: 159 Member
    Yip. There is another post on it too!

    I am going to try it for 6 weeks and see how it goes.
    x
  • ATOLLIT
    ATOLLIT Posts: 149
    I didn't see it as sadly my tv has been taken over by Olympic-mad parents, but I'll have a look for it on iplayer tomorrow or something, sounds really interesting!
  • MrJase
    MrJase Posts: 88 Member
    I didn't see it as sadly my tv has been taken over by Olympic-mad parents, but I'll have a look for it on iplayer tomorrow or something, sounds really interesting!

    Yeah I would definately recommend it, I'm giving it a go. Hopefully get some good results from it
  • sedatsedat
    sedatsedat Posts: 12
    I have tried that myself and it does work, but you have to be careful of what you eat after your fasting day. Its easy to go nuts and stuff your face because you went hungry for a whole day. The first two weeks I was feeling pretty sh*tty, but the third week i was used to not eating and had no problems(I fasted every other day, meaning i had 3-4 days of fasting a week)-which is pretty extreme, I know. I exercised every day, had no problems with that. Just make sure you drink a lot of water!
  • cereal_eater
    cereal_eater Posts: 16
    Did anyone else watch the program this fasting on BBC2 tonight? I have to say so far I'm sold. The way the guy was able to fast for just two days a week and the results he had were pretty impressive. So two days a week eat just 500 calories and the rest of the week eat what you normally would sounds simple.

    I'll let you know how I get on :)

    If you are thinking of trying this I would recommend reading the two page interview with Michael Mosley in this week's 'RadioTImes' (4-10 August) regarding the programme. He states "Ultimately, ageing is a product of a high metabolic rate, which in turn increases the number or free radicals we consume. If you stress the body out by restricting calories or fasting, this seems to cause it to adapt and slow the metabolism down...Where fasting comes in is that studies suggest it can restrict the growth of IGF-1 in adults - as long as you simultaneously cut the amount of protein you eat." The Government recommended figure of 55g of protein a day is quoted in the article.

    While I found the programme fascinating I am not keen on intentionally slowing my metabolism or cutting protein while my goal is weight loss (without the loss of muscle and lean tissue). Once I have reached my target weight I will look into the subject further as the improvements to his health and the reduction in his risk of developing chronic diseases was impressive.
  • cereal_eater
    cereal_eater Posts: 16
    Forgot to add - if you google "alternate day fasting"+"University of Illinois" (one of the institutes Michael Mosley visited during the programme) there are several interesting articles detailing their research.
  • yarwell
    yarwell Posts: 10,477 Member
    Two days a week at a 75% calorie reduction is equivalent to seven days at 21.5% reduction,

    http://www.ncbi.nlm.nih.gov/pubmed/20921964

    "IER is as effective as CER with regard to weight loss, insulin sensitivity and other health biomarkers, and may be offered as an alternative equivalent to CER for weight loss and reducing disease risk."

    IER in this case was 650 calories 2 days a week.
  • Slimtara
    Slimtara Posts: 44 Member
    I am another person who was charmed by the ADF concept on Horizon last night so after far too long on google afterwards I have a question abou the fasting day "feeding window"

    Is it enough just to restrict to 400 cals over the day or should the calories be consumed in one "meal" I read 12 - 2pm was the control used in the Illinois study

    I think I can genuinely manage a bowl of cereal and a bowl of soup over several hours, but skipping breakfast and dinner and "feeding" at lunch is more challenging. (Re-reading this I sound like a vampire!)

    And for calculating the calorie cut should I base this on my BMR calories? MFP is targeting me with 1200 cals, I am 38, 5ft2" and 9st 10ish...no heart disease, diabetes, or have blood pressure, thyroid or gyno issues.

    Finally - any good books or websites I need to read/visit before I take this on?

    STx
  • cazzahi
    cazzahi Posts: 59 Member
    i was going to try this and start today, i do drink quite of bit of black coffee and can easily do 400 calories every other day, with lots of black coffee a 200 calorie dinner and 200 calorie lunch, is this correct what I'm planning to do?
    does it matter when you take the calories and what they made up of?
  • Coconutfrosting
    Coconutfrosting Posts: 13 Member
    This is what my plan is too. Does anyone know if it's 'allowed'?

    I'd stick to it better if my fasting could be made up of healthy salad/veg lunch with a bit of protein, the odd celery stick or piece of fruit to snack on and very necessary coffee throughout the day!
  • FITnFIRM4LIFE
    FITnFIRM4LIFE Posts: 818 Member
    The article from the show.

    http://www.bbc.co.uk/news/health-19112549
  • shelbyfrootcake
    shelbyfrootcake Posts: 965 Member
    I've dabbled with this before, but was put off by so many people naysaying it and makng me feel like a class A loon for tyring it, now that it's been more vindicated I'm back on it with a 500 calorie fast day today.

    Fingers crossed for a happy and healthy future! :)
  • LovePBandJ
    LovePBandJ Posts: 288 Member
    Interesting. I've been learning a lot about Fasting Training for both weight loss and muscle gain. There seem to be several fasting styles out there. One that I am trying is a 12 - 16 hour fast then exercise regime. Basically, eat nothing after dinner, train in the morning and have a great lunch. That seems to fit my schedule and natural inclinations to a T.
  • autumnk921
    autumnk921 Posts: 1,374 Member
    I saw the article about it online but wasn't sure if we could watch it in the states or not. I did like the concept a whole lot from what I read about it though..

    Let us know your progress b/c I am really interested in it for sure!! Best of luck to you!! :flowerforyou:
  • trunkfish
    trunkfish Posts: 81 Member
    I saw it and found it really interesting. Like the easier option of 500 calories one day and then what you want the next. Today I've had about 30 calories and still not hungry.

    According to the programme, you don't binge on the second day. It's like your bodybrain gets the message that you only need so much.
  • beattie1
    beattie1 Posts: 1,012 Member
    You can watch the programme here -
    http://www.bbc.co.uk/programmes/b006mgxf

    I found it really interesting. Am thinking about trying it out - would be interested to hear how those doing it now/ soon get on.
  • jba09a
    jba09a Posts: 2
    Hi all, newbie here. I started alternative day fasting about a month ago by accident! I was just too busy one day and forgot about eating. Anyway, I'm 6 feet tall and was around 240 pounds at that time and wasn't dieting or exercising. So I did a little research on calorie restriction and ADF which helped me decide to make this diet a priority. I'm now a little over 30 days in to it and I've lost 47 pounds! Crazy right! And the kicker - I haven't exercised once! So I stumbled upon myfitnesspal for a way to track nutrition cause I've found I do have to make sure I eat certain foods on my alternate days in order to keep my energy and focus up. It's easy to "zone out" and feel droopy if I don't.

    I've never dieted before or exercised seriously in my life and now at age 38 I'm thinking I'll give it a go and see what happens. This diet is crazy good and the weight is literally melting off by the day. I've tried researching this online and found little in the way of reputable data from peer reviewed sources. Knowing my luck, this diet is probably totally detrimental to my overall health but the results are so profound I don't want to stop. Does anyone here know of tips or research to view concerning ADF?

    Thanks all!
  • alltacht
    alltacht Posts: 139 Member
    I am another person who was charmed by the ADF concept on Horizon last night so after far too long on google afterwards I have a question abou the fasting day "feeding window"

    Is it enough just to restrict to 400 cals over the day or should the calories be consumed in one "meal" I read 12 - 2pm was the control used in the Illinois study

    I think I can genuinely manage a bowl of cereal and a bowl of soup over several hours, but skipping breakfast and dinner and "feeding" at lunch is more challenging. (Re-reading this I sound like a vampire!)

    And for calculating the calorie cut should I base this on my BMR calories? MFP is targeting me with 1200 cals, I am 38, 5ft2" and 9st 10ish...no heart disease, diabetes, or have blood pressure, thyroid or gyno issues.

    Finally - any good books or websites I need to read/visit before I take this on?

    STx

    Just read an interview with Micheal Moseley, he said he generally ate scrambled eggs for breakfast and a light fish and veg meal for dinner so yeah throughout the day was how he did it mainly
  • sedatsedat
    sedatsedat Posts: 12
    Its technically not a fast if you eat every day though. Just sayin.
  • FireBrand80
    FireBrand80 Posts: 378 Member
    Pick up the book "Eat Stop Eat" by Brad Pilon if you want to learn more.
  • wolfpack77
    wolfpack77 Posts: 655
    IF is definately not for everbody. That being said it is highly effective at controlling weight and improving overall health. If you can make it work. Sometimes people use it as a means to just eat what they want on their feed days, and it doesnt work that way. A fast can be easily offset by binge eating.

    If you have a good relationship with food and can tolerate periods of hunger without overdoing it your feed days with vengeance, then it may be worth looking into. But I wouldnt dive in until your certain its ideal for you.
  • yoovie
    yoovie Posts: 17,121 Member
    i do that sometimes. probably once a week for 16-20 hours.
  • george29223
    george29223 Posts: 556 Member
    i also reccomend alternate day fisting
  • DPernet
    DPernet Posts: 481 Member
    Reminds me of 'Fat, Sick and nearly dead'.


    Would a juice fast have the same effect I wonder?
  • Loulady
    Loulady Posts: 511 Member
    i also reccomend alternate day fisting

    I think that might leave one a bit sore...
  • KettydeDios
    KettydeDios Posts: 125 Member
    Bump..
  • suja1983
    suja1983 Posts: 33 Member
    First fasting day for me today. Done well. Managed 485 calories. Eating tomorrow. Feel free to add me for support.
  • MyshMash
    MyshMash Posts: 1
    After seeing the program I have started doing ADF as well. Today is my 3rd 'fast' day and I'm really enjoying it actually.
    I've started a Facebook Group for people to share experiences and support each other if anyone is interested: https://www.facebook.com/groups/272915972808023/
  • stefjc
    stefjc Posts: 484 Member
    I have been JUDDDing for 5 weeks and am 15lbs down with very little effort on my part, and I still exercise - cardio on Up Day mornings as apparently that is when you get the most benefit.

    Mondays and Wednesdays I eat 500kcals
    Tuesday, Thursday, Sat and Sun I eat what I want.
    Friday is a sort of Medium day - I eat 250kcals during the day and a normal tea with OH.

    This pattern allows me to spend the weekend normally so the diet fits in with my life, not the other way round. No food is out of bounds!

    The 'fasting' part of the is really a very restricted calorie intake, not a total fast. The psychology is that you don't stop eating food you like and you only restrict for one day at a time - you always have tomorrow. A lot of people worry that they will compensate the next day but, as the lady doctor in the Horizon programme said, that just doesn't happen for some reason.

    I have found that my Up Day food is getting healthier, I don't fancy the foods I thought I would. I also struggle to eat more than 2,200kcals, I usually eat between 1700 and 2200 kcals.

    Down Days is far more easy to do now as I have found a lot of dishes that are close to my normal food. I do avoid pasta, bread etc, mostly because after 2 weeks I just didn't fancy them, I tend to bulk up each meal with veg but as I am a very low meat eater anyway I have to remember the protein, so tuna, pulses and chicken are thrown into every meal. I eat 3 meals a day and have miso paste for moments that would entice me to break the Down Day (12kcals and very tasty when you add water to make soup, 15 - 20 if you also add spring onions or red pepper).

    Oddly, whilst I do know I am hungry on my Down Days, it is not a hunger that drives me to eat. It is less uncomforatbel than my current 'oops, I ate too much' feeling (steak night needs a rethink :D ). I managed a real 20% day on Wednesday, just 350kcals. OK I did feel headachey but not horrendoulsy deprives. I certaily wouldn't do that if I were at work but during a holiday it is doable - but I wont as it is a step too far for me. I'll stick to my 5 - 600kcals Down Days thanks!

    I think the joy of this approach is that it does not involve constant calorie counting, food restriction or numerous rules and regulations. You only have to stick to one basic rule - just eat the calories.

    My 'full button' was mended within a week, I now know when I have eaten enough. I haven;t known that for decades. As I said I now also crave healthy foods and actively dislike all those fat/sugar heavy foods I would ahve chosen before. Simply Down Daying seems to have re educated my hunger without any effort or decision making on my part.

    I kknow how that sounds... like I have had a miracle revelation and am now preaching, but honestly I am as gobsmacked by this as I would be if I woke up one morning and could fly! I have never found a diet I could do before.

    I am so glad that Horizon looked at this as I am sick of having to hide how I am losing weight. Too many people, even those who know I have a sports science degree and have worked with NHS dieticians, assumed I had lost my marbles. In fact I bought the JUDDD book as it had a long reference list, much of which I have worked though (I have access to many science journals in my job). I am happy that the science behind the diet has a good foundation and am also happy to jump on board even though human studies are thin on the ground at the moment.

    I look forward to losing more weight and gaining all of the other health benefits associated with ADF.

    Sorry if that went on a bit but the relief at being able to dicuss this without being sneered at is making me chatty :)

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