alternate day fasting

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  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
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    The research shows that the other health gains are not significantly diluted by the 2:5 regime.

    You are right, there isn't much ou there. But all of the human studies show that early indicators are very similar.

    I am looking at the most up to date studies in humans - I am a college lecturer and have access to lots of them - and there are a couple of small studies that have compared a variety of indicators in a range of IF diets and found them to have little significant difference.

    We have quite a wait before the first longitudinal study in humans is published, though their early stats are good :)

    Have you found any studies that are particularly compelling with regard to IF in general as opposed to just calorie restriction (or CR with IF)?
  • stefjc
    stefjc Posts: 484 Member
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    Some of the endocrine studies are IF specific. Lots of papers focus on insulin uptake and are favourable. Some of the gerontological journals are looking at the psychological issues and improtance of CR/IF methods that are sustainable. I have tried to read just IF studies, but all sorts fo IF, ADF, 2:5, JUDDD etc. That has proved difficult.

    CR itself seems to have become so mangled by commercialisation that many studies are looking for something that patients can look at as something different, not just another diet. It is that psychological difference that started me looking about 18 months ago. These are some of the more open sources out there:

    http://ajcn.nutrition.org/content/86/1/7.full
    http://jap.physiology.org/content/99/6/2128.full
    http://www.annualreviews.org/doi/abs/10.1146/annurev.nutr.25.050304.092526

    I have found a few about meal frequency, like this one http://ajcn.nutrition.org/content/85/4/981.short

    I think that there are a number of studies under way now that seek to combine many of the factors in all of the above studies. But we will have to wait for years before they come to any conclusions.
  • oldbloater
    oldbloater Posts: 1
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    I started the day after the programme. I use an exercise bike for at least 30-45muins 5 to 6 times a week. I find it easy and weight has dropped off (no idea how much) as I can wear stuff after two weeks that I couldn't before I started. I do 600 cals every other day and still use the bike on 600 days. I will probably adopt this long term as it suits my way of life.
  • tonielcock1983
    tonielcock1983 Posts: 25 Member
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    Doing my first fast day today and so far going good.. Does it matter when u eat the 500 cals? because im still doing 3 meals a day just to spread it out.. having fruit and raw veggies, soups etc to get through it as can have quite a bit because they are low cal.
  • stefjc
    stefjc Posts: 484 Member
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    Eat whenever you like on JUDDD, others have eating windows. I think you just find the way that suits you and your tolerance for fasting at all!
  • happycauseIride
    happycauseIride Posts: 536 Member
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    Who is actually doing this and has their food diary open to see? I'm curious as to what you eat on a 500 calorie day? I'm trying it today and have a plan, but will see if it works. Just looking for ideas on what to eat on down days...
  • beattie1
    beattie1 Posts: 1,012 Member
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    Who is actually doing this and has their food diary open to see? I'm curious as to what you eat on a 500 calorie day? I'm trying it today and have a plan, but will see if it works. Just looking for ideas on what to eat on down days...

    I'm doing the 5:2 diet where you have 500 calories to eat on two separate days each week. My diary is open and I've been fasting mostly on Mondays & either Thursdays or Fridays. You're welcome to have a look. Unlike Alternate Day Fasting I get at least 2 days recovery time between fasts.
  • deepakjetha
    deepakjetha Posts: 2
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    I have been doing this program now for 8 weeks with amazing results. Also started posting on this site: http://www.alternatedayfasting.ca/phpBB3/index.php
  • happycauseIride
    happycauseIride Posts: 536 Member
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    Who is actually doing this and has their food diary open to see? I'm curious as to what you eat on a 500 calorie day? I'm trying it today and have a plan, but will see if it works. Just looking for ideas on what to eat on down days...

    I'm doing the 5:2 diet where you have 500 calories to eat on two separate days each week. My diary is open and I've been fasting mostly on Mondays & either Thursdays or Fridays. You're welcome to have a look. Unlike Alternate Day Fasting I get at least 2 days recovery time between fasts.
  • happycauseIride
    happycauseIride Posts: 536 Member
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    Who is actually doing this and has their food diary open to see? I'm curious as to what you eat on a 500 calorie day? I'm trying it today and have a plan, but will see if it works. Just looking for ideas on what to eat on down days...

    I'm doing the 5:2 diet where you have 500 calories to eat on two separate days each week. My diary is open and I've been fasting mostly on Mondays & either Thursdays or Fridays. You're welcome to have a look. Unlike Alternate Day Fasting I get at least 2 days recovery time between fasts.

    Thank you for sharing. I tried yesterday and did really well until about 9:00 last night. Then I broke down and had Ice Cream of all things. Yikes! Lol. But I still lost the two pounds of water weight from the weekend yesterday so I'm back to even again. It kind of becomes a game to see how much food you can eat with as few calories as possible. With better planning, I think I could do better. I think I could do the 5:2 plan.
  • beattie1
    beattie1 Posts: 1,012 Member
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    I'm going to try "proper" fasting on my next fast day - probably tomorrow. I'm going to try skipping breakfast as I've done the last few times, and lunch as well, and eat my 500 calories in one go at dinner. I'm going out in the evening so may save a few calories for a biscuit with my coffee (!) It's a bit of an experiment.

    Don't worry about the ice cream - you still ate a lot less than usual, I presume. I agree about it being a bit of a game to find meals with as few calories as possible. I've found fruit doesn't fit into 500 calorie days too well - I put the emphasis on vegetables and a bit of low fat protein.
  • gldnlark
    gldnlark Posts: 53
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    I've been juice-fasting 4-5 days a week for the last 4+ weeks (less than 500 calories a day) and it is working great for me! I will probably include a 3-day juice-fast every week if I'm going to feel this good!
  • jennelinow
    jennelinow Posts: 10 Member
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    I was very excited about the alternate day fasting, but I fear Im too much of a hard luck case. Im a month into trying the 5:2 500/1600, with one day a week up to 2000 and working out 3 times a week for an hour I have lost a wapping one pound....Ive always struggled with dieting but I think even then I should have lost more then 1 pound in a month.....
  • tassiaocalla
    tassiaocalla Posts: 12 Member
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    I'm just starting today - my first 'Down' day. I'm gonna keep at it for as long as poss. Kind of doing it as an experiment, it seems too good to be true! I've worked out my reccommended calorie intake on the 'Down' days, on the website, and it's 465. But then it does say that my RDA normally is about 2000 cals, which I know it isn't according to my BMR (it's about 1600). So basically, I'm doing to do 2 days on 465 cals, 5 days on 1200-1600 cals.

    Also, the diet itself doesn't really mention exercise, and I go to the gym abotu 5 days a week, so hopefully it should make the results a bit more obvious! Finger crossed, anyway :) Don't worry, I'll be sure not to exercise too much on my 'Down' days - don't want to get that lightheadedness that is apparent with this diet.

    Watch this space :)
  • shelbyfrootcake
    shelbyfrootcake Posts: 965 Member
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    I'm going to try "proper" fasting on my next fast day - probably tomorrow. I'm going to try skipping breakfast as I've done the last few times, and lunch as well, and eat my 500 calories in one go at dinner.

    That's how I do my fasts. I get ratty and too hungry during the day if I eat anything in the morning/lunchtime, but can ride through the day quite easily with nothing but herbal tea if I don't east until dinner.
  • deepakjetha
    deepakjetha Posts: 2
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    I think the trick is to fast for at least 18 hrs straight. Zero cal. So I do it 10 pm to 4 pm. Get most of my fasting while sleeping!!
  • sophiers007
    sophiers007 Posts: 1
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    HI

    I have just started this after hearing about the program although not seen it yet.

    I am doing 5/2 at the moment, but will see how this goes and possibley up it to 4/3. I plan to do Mon/Wed as fasting for now and stick to healthy on Fridays. Mainly Vodka and no wine !!

    My friend however thinks that the days should be consecutive and is doing Wed/Thurs/Friday this week. Which I am not sure is very healthy... Opinions?!
  • Coolkatt
    Coolkatt Posts: 2 Member
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    I am in the midst of my first fast. 60 hours - I'm at 36 hours so far. In the future I will only go 48 hours. I'm really not eatting many calories - broth, 4 oz of OJ to put in my water and cream for coffee. For a total of about 200 calories a day. I plan on fasting for two consecutive days each week. The first 30 hours were not too bad. This last six has been more psychological - food, food, food.
  • kathendo1984
    kathendo1984 Posts: 111
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    bump for later
  • JanSimmo
    JanSimmo Posts: 1
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    Can anyone let me know if this is a 'lifestyle' change of diet, or should it only be done for a few weeks at a time?? Me and my husband have been doing the 5:2 diet for 3 weeks now - haven't found it to be as arduous as I thought it would be.

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