Alternate Day Diet

Hello there,

I have been doing the ADF since August 8th of this year, and have lost 25lbs so far. I have modified it to suit my lifestyle and weight loss goals, but the only part I follow stringently is only eating every other day. It was difficult at first, but it gets easier. There is lots of conflicting opinions and advice about this diet, so I would advise to take caution, and don't fall into the trap of eating whatever you want on the feeding days-it seems pointless to cancel out all the work you did the day before. I have a friend who has been doing the 5:2 diet(eating normally 5 days a week and fasting on 2), and he has lost a fair bit of weight also.

Hope this helps.

I do it and like it. I also exercise on my fasting days. Some people experience light diarrhea when eating again. I think it's caused by fats lubticating your digestive system so try breaking your fast with lemonade, a salad, fiber, and eat at night in case it still happens. You don't want to be at work or school if you get diahrrea from breaking your fast.

My plan is to have down days mon/wed/fri and then have weekends off. Will still be careful on 'normal' days and not at anything I want as I realise that would be pointless. Did any of you that have done it fast completely or stick to the 500 calories rule?

Thanks for the replies so far

That's exactly how I did it. I stuck to the 500 cals on the down days and didn't count at all on the up days (but didn't go crazy lol).

Sounds like an awful fad.
even if it's every other day, 500 cals per day isn't enough. and would be pretty difficult to do.


why starve yourself when you could just do some type of carb cycling and still eat well every day?

I'm doing 5:2, standard two days 500 cals and five days eating as healthily as I can. I keep an eye on my calorie intake on the eating days, but don't always think about it. I love the fast days, I feel more together and positive because I'm doing something very good for my body. 500 cals is quite enough to get me through. Usually after the second fast of the week I am not so hungry after that fast for at least 24 hours. I think it's a win win way of eating and living. It's sustainable and I'm not having to pay anyone for keeping me straight, it's just me and myself doing this for me.
I joined this forum because there is genuine help and good advice on healthy eating and 5:2 Intermittent Fasting.

https://forum.fastday.com

Oh, almost forgot. I've been doing 5:2 for nearly 15 weeks and have lost 7 kgs so far. Slower perhaps but the most adaptable way of weight loss I've ever experienced.
Bhalo

Thank you.