Hi Laura,

Firstly welcome to MFP.

I chose the 4:3 plan for the same reasons you have, I have set days each week that I fast and can plan ahead.

I fast on Mondays, Wednesdays and Fridays which leaves my weekend free and flexible.

I have been doing the 4:3 fast for the last 30 days, and at this point it is much easier to handle than when I first started. Hunger no longer controls me, and I have found that I can't overeat on my feasting days (just soooo full). When I first started I was taking some appetite suppressants to help me through the day, but now I don't feel like I need them (have done a few days without them without any issues)

So far I have lost 8.6kg (about 19 pounds) and am feeling pretty energetic, I had to change my macros a little on my feasting days (increase carbs) to recharge as was feeling a little flat in my third week - with that change the last week has been great!

Approximately 600 calories on my fasting days, I break it up to about 300 for breakfast and 200 for dinner which seems to work well with me, plenty of water and the occasional green tea helps.

And yes, knowing you can eat normal the next day greatly helps to see it through, I even go as far as planning my days ahead so I have something to look forward to.

Hi!

This is my second week and I am loving it!
I am still thinking about food all day on my fasting days but I have been very good so far
I am also doing 4:3.


ITBLOKE: Thanks for sharing your experience, it really helps the newbies knowing that this is something that really works!
Congrats on your 8.6kg!

I have been eating this way since around the middle of October . I love it and have lost 27 pounds

I started adf on june 1 with 400-500 on fasting and within 1200 on feasting days. lets see how it goes.add me

I have been doing ADF for about a week. So far so good. How about every one else?



































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I am just starting ADF today and can't help but think of all the ways I could screw this up! What happens if there's a special event on a scheduled down day? Do you just do two up days in a row, or is there a better way to deal with this? Also, I have read that my body will get used to the down days and not feel too hungry, but I'm honestly worried about being able to concentrate at work. Does it really get easier?? Thanks for the support.

Thank you! That's helpful.

I'm new to fasting. Started small 10 hours -44 hours of fasting. Gradually working towards it. I feel better. Food taste better. It feels like Christmas when I break a fast. Now I want to try alternate days of fasting. I want to stay low carb. Not sure what my menu should look like on fast days of 500 cal. Doing a lot of research feels like I found a new toy to play with.:bigsmile:

Hi! I started alternate day fasting (ADF) 4 weeks ago, and I'm down 11.2 lbs. (I do have a LOT to lose, so it may seem like a large loss in a months' span).

My fasting days are 500-600 calories, and it's gotten much easier since the beginning. Week 1 and Week 2 fasting days were kind of tough. By incorporating lean proteins (nonfat Greek yogurt, etc), I can stay a bit more satisfied and energetic. I've upped my water and green tea intake, and that helps a lot too. On my Feast days, I find that I've started to choose healthier options than in the beginning weeks of ADF - and I'm not stuffing myself full as I was in those beginning few weeks. I'm embarrassed to say, my first week of 'Feast' days were extremely indulgent (large amounts of ice cream, burgers, fries etc etc) but I tracked everything on here anyway. The good, the bad, and the ugly!

I still do have some cravings on my Fasting days, but knowing I could have it the very next day is what gets me through.
So far, I'm liking this a lot.

Good luck!

I have health issues too to work around. let's be friends.