3 Ways to Do Alternate Day Fasting

The term alternate day fasting seems to be self-explanatory - You simply alternate between fasting and non-fasting days. But, two common variations add a twist to this form of intermittent fasting by allowing you to eat some food on your fasting days. In this video, I show you how to follow complete and modified alternate-day fasting routines.
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Studies mentioned in the video:
Loss of muscle: pdfs.semantics...
Muscle retention: academic.oup.c...
Sticking with a complete fast: academic.oup.c...
Calorie intake: www.ncbi.nlm.n...
Calorie intake: academic.oup.c...
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More Videos by Dr. Becky:
3 Ways to do Intermittent Fasting: bit.ly/2p8bchh
You've Cut Carbs...Now What Do You Eat? • You've Cut Carbs...Now...
Can You Exercise During a Fast? • Can You Exercise Durin...
Can I Have Cream in Coffee When Intermittent Fasting? • Can I Have Cream in Co...
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Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.

[@Jennifer-cu1lu]

I have slowly eased myself into alternate day over the last 5 months. Started with 16:8, then 18:6, then added one 36 hour fast to that every week, and now I'm fasting 3 days a week and eating 4 days a week (0 calories during fasting time). I've lost 77 lbs so far and I have to say fasting more than anything else has broken my psychological attachments to overeating, and on days that I do eat I'm very conscious of getting all the healthy nutrients I need; since I'm eating so infrequently cheap fast food just isn't worth it to me I'd much rather fill myself up with foods that are going to heal and fuel my body... And I've experienced that I'm not as hungry as I used to be on days that I eat anyway, long gone are the days that I could eat an entire large pizza by myself in one sitting. Edit have lost 117lbs now with only 20 left to go!

[@miledytrujillo2298]

I’m going to do this 👀 Update: it’s been over a month and I’ve lost over 15 lbs 😭 I’m never going back, intermittent fasting will always be incorporated in my life. Starting second month today (:

[@bz4kh]

Have you seen any impacts on hair - like hair loss? That’s my only concern. On June 11 I will have done 1 full month of ADF: fasting on Mondays, Wednesdays, Fridays - 0 calories

[@Jennifer-cu1lu]

@@bz4kh I have not noticed any hair loss, but I might not be a good example, I'm a strawberry blond heavy on the ginger and my hair has always grown ridiculously fast with lots of volume, so I guess I got the lucky part of the gene pool in that respect

[@nabielanaily1846]

hi can i ask do you do keto as well or is it oke to have normal carb , i am soo tired of keto, too tired and tensed. neverthelless let me know if you also do keto , thanks in advance and congrats to your achievement.

[@Jennifer-cu1lu]

@@nabielanaily1846 I’m not a doctor or expert so please reach out to them but I’m happy to share my anecdotal experience. I do not do keto, I eat bread and potatoes and carbs in general. I adhere to my eating window and I pay close attention to eating until I feel satiated during my eating window. My biggest focus is getting as much and as wide a variety of vegetables and fruit into my meals with a decent amount of fat and protein!

[@thetorontogirl]

Personally, I'm not into eating a little bit during fasting days. It just doesn't make sense to me because I like giving my body a break from digesting food. I have an all or nothing mindset so I find it better to just not eat on my fasting days. Love it!

[@ChristianSasso]

Same here!

[@zyrover]

I too don't like eating on my fasting days.

[@Emily-me]

It’s a good intermediate step if you have a difficult time sleeping hungry. As you adjust it becomes less necessary.

[@bryantgeorge4552]

Finally a concise straight to the point video without the first 3 minutes being filler. We need more videos like this on every topic

[@LJK2159]

I totally agree what a great video

[@Lance54689]

I wouldn't want to eat a small amount while fasting. Sometimes fasting can be a challenge, but it is even harder to eat a little bit and then stop. Once I do start eating, I want to eat until I'm full. I might be able to do it with pure fat, like a spoonful of butter or olive oil.

[@carljensen5730]

Good comment, but everybody is different. For me, some fast days I am not hungry at all and on others I feel starving. On those days, I do something different. I hold out as long as I can and then I allow myself only a small salad with a bit of dressing. if I am still starving after holding out again, then drinking water, then holding out, then drinking water, then holding out, then I will eat another small salad without dressing. Works for me. So, what works for one person doesn't always work for another.

[@Lance54689]

@@carljensen5730 I would suggest that if you are starving then it isn't working. Like any way of eating there will be times of some hunger, some discomfort, but there is not reason to feel starving. The point of training your body to be a fat burner(instead of a sugar burner) is that we have a basically infinite amount of food to tap into(our bodyfat). We don't need to eat very often when we can simply eat ourselves(the jokes write themselves!). If you regularly feel really hungry, and you continue to loose body fat(or maintain a good level), and can do it for a long period(years), then by all means carry on. I've never met someone who could do that, literally no one. Myself included. I hope it continues to work.

[@castielvargastv7931]

Lance Lee very very true

[@sharj76ify]

That’s true I like not eating at all . I drink water and plain green tea 🍵

[@calistolevana20]

I agree I prefer just fasting on my fast days than eat a small amount. When I eat, I feaSt.

[@patriotscientific]

I started 3 years ago fasting Mondays and Thursday. Then it went to Mon,Wed, Fri. Then every other day. Now, Fast two days eat WHATEVER I WANT the third day. I lost 35 lbs on Atkins years ago, but I could NOT do WITHOUT potatoes, bread, donuts, brownies for ever! My mom was on a diet her whole adult life, she could never have dessert. I would rather not eat anything for whatever amount of time it takes to be able to eat and DRINK whatever I WANT on EAT days. I have learned from Brad Pilon, who wrote, "Eat, Stop, Eat, that it is more important WHEN you eat than WHAT you eat. My idea of fasting is no food for 31 hours, midnight to midnight then till 7 AM, on fast days no food, only water and black coffee and tea. No food , no alcohol.Then whatever I want on eat days. At one point last year I was fasting every other day for four months, but gained 1.3 lbs over 4 mos. I only weigh in at the doctor's office as I must see her every 4 mos. I was upset that fasting every other day that for 8 months caused weight loss, now was not working. I was over eating on eat days. But I did not want to deprive myself of ANYTHING including glazed donuts, so I started 2 days fasting and one day eat whatever. It worked. I started at 347 lbs and in August my last weigh was 256lbs. My goal is 196 lbs, what I weighed in college. My next weigh is December 5, coming up quick. Today is the 2nd, of a two day fast and I have tomorrow to LOOK FORWARD TO, eating and drinking. My blood work is improving continuously, my energy levels are up. My blood pressure and A1C are down. I supplement with Dr. Berg's electrolytes and minerals, and Dr. Gundry's , "Vital Reds" and just started NooBru, a nootropic, a supplement for improved cognitive health. I also take Berberine, they say it aids weight loss. I am hoping for a "good number" Dec 5. Last time was down 34 lbs from 290 to 256. My body will adjust and I won't lose that much this time, probably, but I am hoping to lose 20 lbs to 236. I will report back. When I fast I get such a rush of energy abut 10 pm on Day one which carries over to all of day two. Burning ketones they say. This is a diet I can stay on for the rest of my life. I am 71. When i get to 196 I plan on fasting every other day till I die. No more roller coaster for me. Tell me how long I have to NOT eat, so that I can eat and drink (read beer) anything and everything I want when I do eat AND STILL LOSE weight. That is the diet for me. I never thought I could lose 100 lbs, I could not stay on any other diet. long enough to do it. I can stay on this because tomorrow, when comes I will eat and drink what ever I want. If you have trouble fasting, take a table spoon of mustard to get by. I don't any more but I used to do a spoon of mustard. You have to want the result bad enough to do what it takes to get the result. It is not a matter of CAN you do it, it is a matter of WILL you do it. As Yoda said "there is no try, there is, do or do not do".

[@blue_eyed_wonder]

I had some problems with weight gain after loss when I stuck to 16:8 fasting. I recently learned that switching up the fasting window can help "trick" the body from getting used to a certain schedule, which can cause fasting weight gain. So far this is working for me; it's only been a month. Good luck and congrats on your success!

[@michellelandry2615]

I Love that ,blessed be❤

[@michellelandry2615]

Wonderful😊

[@megananneska]

I am finding the 36hr “fast” seems to reset your gut so that I was less likely to go for unhealthy foods or eating too much on my “feast” day. Also helps with emotional eating and you know it’s really only a 12 hour window to endure (sleeping for the rest of the time!) Great sense of achievement waking on the feast day! On “fast” days I’ve been having a keto coffee with a few drops of milk & stevia plus a few cups of bone broth and collagen rather than zero intake. Love it 😍

[@marybuller8239]

Another option to get to 36 hours of fasting is to eat only breakfast on one day (for example 6 am) and dinner on the next (for example 6pm) then 12 hours pass (you will sleep part of that time) and you eat breakfast the next morning. Rinse repeat. This way you are still eating once per day but there are 36 hours between meals. You might need to increase caloric intake during the feeding window with this method because there are only 2 meals between 36 hour fasts as opposed to ADF that has 3 meals between fasts. 30 hour fasts: eat breakfast and lunch. Skip dinner. Eat dinner the next day. Rinse repeat. This adds up to 30 hours fasted and I've read that it can be as effective as 36. I have not been able to do this personally. I struggle to get past 24 hours.

[@RAJOHN-ke7mc]

I like this

[@adinalamtez3310]

Great idea!!!!!!!!!!!!

[@cassandraferguson3860]

Love this

[@Mizhauwanaapi]

Interesting

[@ae-gc7ck]

But that means you are awake a lot more of thr time of fasting compared to the other method of skipping a day. Especially the last 12 hours. This sounds way harder. I find it easier paychologically to accept not eating one day with the firs 12 hours already accomplished by stopping to eat the evening before instead of having breakfast and then stopping with sheer power of will.

[@disappearintothesea]

Currently doing this to avoid weight gain during the pandemic. I find that on feasting days I get fuller faster and food has kinda become boring to me 😂

[@Sisterg0ldenhair__]

disappearintothesea Same. Your stomach shrinks!

[@lilliana7942]

Hopefully that happens to me lol

[@rhondadavis1979]

Holy smokes! That's been happening to me, too.

[@kenyangirlie]

Yup same here

[@mmediocahyt1170]

Same I can barely eat the meals I use to after fasting 😂

[@Antonio_Ortiz]

I've done intermittent fasting (IF) for over 2 years, usually one meal a day (OMAD) on work days. I've recently dabbled in 5/2 and complete alternate day fasting to break through weight loss plateaus and I quite enjoyed it. Very easy to follow (especially if you plan out your days, your work schedule, etc.). Some might need that 500 calories to get through the fasting days at first but for me, It's easier to have no calories and just drink sparkling water and coffee/tea (carbonation and caffeine can be helpful as an appetite suppressant). I would recommend these methods only to those who have experience with prolonged fasting (more than 24 hours). I saw results very quickly and fits well into my weekly routine. It was the natural evolution of where my fasting journey was meant to go. And I strongly recommend breaking your fast slowly and with very mild, simple foods; I would not recommend breaking your fast with a large amount of processed foods all at once. Fasting is not to help compensate for bad eating, it's to teach you the difference between actual hunger and habitual eating, and to help clean your body and clear your mind along the way.

[@Gumbier_Than]

Works wonders for Type II diabetes but the hunger is murder. I did fasting 5 days weekly, 14/10. I will see of ADF will help.

[@rockybalboa8378]

Thanks Tony, I've been doing I.F./Keto the last 9 months lost 53lbs. doing 18 -6 fast. I hit a plateau recently so I'm going to try modified O.M.A.D. fast on one day, and normal eating the other.

[@hope315]

شكرا

[@jgjerze1234]

Yesss- you perfectly articulated such key points!

[@jgjerze1234]

There is a plethora of research written about the tremendous cognitive health benefits derived from intermittent fasting as a lifestyle practice. There are also similar cognitive benefits from fasting once every week. This is particularly important to incorporate if you have a family history of Parkinson’s or Alzheimer’s.

[@nuria3736]

My experience in alternate fasting is amazing... Not only the body improves, also your mental activity becomes better, your brain works SO much better and faster.

[@rainbowlove5391]

Thank you for the video. Just want to say I was tired of the arthritis pain in my hip and knees. Saw an encouraging video on ADF started at 310 pds on 2/7/22 my first fasting day got thru it with no problem next day was feasting day didn't eat until 5 pm enjoyed a large salad with egg, turkey, bacon, avocado, lettuce very filling, today got thru my fasting no problem. My mindset changed which helped me. So wish me luck on this journey. I want to get healthy and lose weight. Not lose weight to get healthy. I'm tired of the inside and outside weight. Thank you again. Will continue watching encouraging videos and learning.

[@WhatsNextAmy]

Good luck

[@misspurpleladi]

Good luck on your journey. I started just like you. I was 320 and now I’m down to 288. Right now I’m doing 16:8 changing to ADF. Don’t look at the numbers on the scale, look at your body composition and how it’s changing!

[@BringingPrettyBack]

Good luck!

[@fiberbeads]

This is working for me! After being in a 'stall' for months (70 lbs gone) I started eating low calorie every other day-all the while keeping everything keto. The weight started to move again this week. Thank you Becky!

[@lashondawhite2492]

😊😊😊😊

[@juliainia484]

She is the original lady I first started listening to bfore moving on to others for variety and options but she will always be the one that gave me revelation to immeted fasting. She has the best tones and so easy to understand she doesn't have an annoying voice ..she's not too fast or too slow she is the boom 💥 and I will forever be grateful my the life saving and changing lifestyle I now have and love. ✅👌🙏❤️

[@odysodys1098]

Thanks! I'm on the cusp of my ninth decade and have settled into alternate day fasting combined with keto awareness. I take in 150 - 200 cal in bone broth + collagen + vitamins about 18-20 hours into the fast period and usually start producing ketones between 24-36-hours. If I don't see ketones I continuing fasting until I do. On eating days I have as many good carbs as I'm inclined to. Good joints, high energy, work out daily, no colds, no CoV-19. Ketosis and fasting are God's gift to sovereignty over our own health. Bonus is the huge amount of time saved in dealing with food on fast days. Keto gurus like you are much appreciated.

[@divyajanaibharathi4318]

I can hear your voice all day so calming

[@jonbaker476]

My personal experience is that ADF is best used in short bursts, rather than long periods of time. But this is my opinion. I will do it until I drop 10 pounds and then I'll stop for a while in order to allow my body to grow accustomed to my new weight. I'll usually take a break from ADF for a few weeks and then jump back into it until I drop another ten pounds. I find that when I have a set time limit on it I tend to not binge eat or develop unhealthy habits while fasting.

[@PropheticCoachTheresa]

I'm on my second week of less than 500 cal, two days/week and one meal/day one day a week. I am a whole plant food person and am amazed at how good I'm starting to feel. The weight is coming off, but even better than that, at age 55, everyday I'm feeling healthier, body pains are leaving and my energy is going up. It's wonderful. For breakfast on fasting days I have a non-sugar smoothie with frozen mixed berries and 1 TBSP each of flax, chia and hemp seeds, some hemp milk, and MSM, collagen and Vit C powder and soluable fiber powder. Then I have a clear veg broth with some non-starchy veg, onion, garlic and herbs for dinner, along with a kombucha, a small coffee in am and herbal teas, and lots of water. It's getting easier every day, and the days I can eat whatever, I don't want anything unhealthy anymore and am totally satisfied with just breakfast and dinner. Amazing.

[@ktcee803]

How are you doing 2 years later?

[@lisaande51]

I have done intermittent fasting, but last week tried 24 hour fasting Mon, Wed, Fri. I did eat at the 23 hour mark, but like a large salad with good fats and protein. But I was doing it more for autophagy benefits. I found it to be simple when you know you can't have anything, plus if you do a water solution of salt and potassium mixture to drink you feel fine. Sometimes I added ACV to the water with the salts. But I am going to try Mon and Thurs next week to do a 36 hour and maybe do a pea protein and fat meal at the 18 hour mark. I truly believe fasting is like a muscle, if you start out IF and then go longer, it does get easier.

[@maryverzella9841]

I have tried 3 days - 4 day-7 day and even 10 day fasts. Great results but really BORING! Then bad habits come back especially when drinking wine (drives me to binge) . I came up with a plan that I think makes sense for me. Mon - Wed (boring days) total fast, Thurs and Fri ease into breaking fast then Sat and Sun (fun days) no rules and time to feast. Not sure this will work out but worth a try. Start date Monday November 14 2022. Will share results after 2 weeks then one month. Thank you for your video. Very important info and makes sense.

[@deepheartable]

your voice is really soothing, keeping me listening until the end

[@Beetwixt_N._Janeen2112]

Such a tranquil voice. This makes the possibility of ADF easier. Thank you 🙏🏾

[@CalmVibesVee]

I am practicing ADF to heal a gut disorder . Goal is 4 days every month. I am using a tsp of ghee and tsp mct blended in coffee as training wheels. So far so good. I tried this years ago on high carb diet and could never do it. Now I can on keto. Mental health is improved.

[@HombianceByTerri]

I have been eating keto/LCHF for over a year now but have never really gotten into fasting. I just cannot see going 24 hours - and more! - without food. On the other hand, I really like the sound of all the benefits of fasting. The 5/2 plan sounds like a good way to ease into it. Thank you, Dr. Becky, for another informative and science-backed video!

[@moonbabe612]

I have started with intermittent fasting. Started at 16. Then 18. I’ve pushed several days to 19 and had my first 20 hour fast on Monday! I’m looking to try some of these other methods now!

[@natb9919]

Tbh if you're already fat adapted fasting for 1 day will be a breeze. It's a lot harder to go from eating a regular diet to fasting. The only real challenge if you're already fat adapted is a mental one, like you mentioned the concept of not eating for a day is the biggest hump to get over. One tip is to keep yourself occupied because you *will* be thinking about food! Also you can have something like bone broth to take the edge off the hunger which really helps. I hope you try it as the benefits are incredible. Good luck!

[@HombianceByTerri]

@@natb9919 I am taking steps to increase my fasting hours. Bone broth is a good idea to help bridge that mental gap, and that’s the biggest hurdle, as you mentioned. Thanks for the encouragement!

[@jakkitinkerbelle6151]

I have hypertension and anxiety and showed improvement on modified ADF. After 24 hr of fasting, on the 25th hr usually at 6pm dinner I eat 500 cal meal. The next day, feast on the eating window from 11am to 5pm. I feast on brown rice, fish, veggies and fruits. Stop eating at 5pm then no food up til 5pm the next day. At 5:30pm, do the 500 calorie meal again and so on. I dont binge on my feasting day simply because I can't. My body can only take as much and i usually end up on an OMAD because i simply am not that hungry. On a 24 hr fast, I have green tea and lemon water and take salt. I keep on w my hypertension meds daily at 8am too. This is jst my personal experience and might not be apt for everyone. ps : i also do not eat processed food.

[@perlefisker]

A problem - and a trap - eating alternate days (even OMAD) is in my experience not binge eating at the meals, but two other severe issues: 1) eating too fast - and not chewing properly 2) eating too little - as your body gets accustomed to eat food I don't measure the nutrients in my food, but I surely have lost muscle mass; mood and consciousness never been better, though. To go hungry and to avoid sweets is a small sacrifice for being happier and sharper. But I think I should stay aware of long-term effects of loss of muscle mass. Thank you for making and sharing this video - and bringing attention to the topic.

[@billkemp9315]

Keeping up with daily electrolytes during fasting is crucial.

[@70athens]

The positive comments are all very true I would just like to add how WELL written your presentation is (very time consuming for sure). You choose your words very carefully, for both clarity and accuracy, very RARE these days Thank you for your hard word and awesome presentation :) (not subscribing often, but for sure in this case)

[@Fefe559]

after years of trying to do everything perfect and getting NO WHERE! and gaining and losing but basically gaining.. I am going to listen to my body and do the best I can. I prefer alternate day fasting, sometimes I feel like I might try to go for 3 days. Some days I just cant do it, and some days I have only one meal. Most days I only have 2. I feel 3 is always excessive. Very rare. I think for me, is to avoid sugar, avoid processed foods, and keep trying to fast fast fast, whichever way works best for me today. I love ADF the best though when my body and mind will get on board. And LOW CARB FOR ME baby. This is good a video, lots of suggestions.

[@isabellamorigi2035]

It seems only logical not to eat junk food on feasting days.. this fast should be viewed as health improving, not as a way to eat non nutritious food ad libitum... thanks for this interesting video!

[@prudencembofheni5952]

Logical and impossible

[@qwertyCandy]

I find it useful to think about this as replenishing nutrition - by eating only every other day, each meal choice matters more if I want to give my body everything it needs, and so I mainly focus on getting enough highly nutritious food full of vitamins, fiber etc. - that's the priority. If afterwards I still crave some junk food, I'll have a bit of that too, but most of the time that doesn't happen.

[@annenhie10]

Coming from OMAD, I am giving True ADF a try for the month of April. I would eat 2 meals on my eating days of about 1500-2000 calories mostly whole foods.

[@valeria939]

Anne Nhie good luck, share your results :)

[@junesgirl22]

this is exactly what I am trying. Tomorrow will be a week for me. I did OMAD for 2 yrs. (too low calories though). I am also shooting for 1500-2000 but it's a challenge since I eat Whole Foods since I had restricted my calories on OMAD.

[@joeslacker1020]

howd you do with it?

[@cherylpaniccia4920]

Love these options. Some , like myself, even have difficulty loosing weight even on low carb plans. ☺️

[@happychildren6044]

Yes only in fasting i could lose weight

[@CarisaRae]

That's me!

[@ad6417]

I thought I was the only one.

[@DepDawg]

Me, too. ADF is the only way I can lower insulin enough after menopause to lose weight. I’ve been keto for years, A1C of 5, but after menopause I developed insulin resistance. Kept gaining and gaining. Only fasting reversed it.

[@kornisonkiseli3248]

Really great video. Especially appreciate information on possible muscle loss after 24 hours. Decided to eat single small protein meal at night on alternate days to avoid this issue.

[@mirjamstrombergarts]

Yes same, also working out on eat days and light exercise on fast days to keep muscle engaged. I would love to do pure ADF for more efficient weight loss but I get a crazy ache around the eyes in the evening, so I eat a portion of sardines and some meat and it helps but I worry I will miss out on fasting benefits. How are you doing now?

[@vivsgm7538]

I really loved how you broke down so much info. All very well documented and organized advice. Your channel has become my GoTo choice for great advice. Thank you so so much.

[@beckygillaspy]

Welcome to my channel, Vivs GM! Thanks for your comment!

[@vivsgm7538]

@@beckygillaspy thank You. Your channel is really solid. Have a great weekend!🌻🌼💮💐

[@trueblue1359]

Vivs GM hey, are you doing ADF?

[@beckygillaspy]

Download the Fasting "How-To" Guide Here: www.drbeckyfitness.com/fasting-guide/

[@baronofgreymatter14]

Stop eating Sunday night 7pm, fast until 7am Tuesday. NOrmal eating until 7pm then fasting until Thursday 7am. Normal eating until 7pm then Modified 500 cal fast days Fri Sat Sun stopping at 7pm and the week restarts. This seems good for muscle retention. You can exercise most days except for Mon and Weds usually.

[@lisamitchell3116]

You’ve got a great voice, soft and clear. You’re made for this and thanks for the video 😊

[@peanutbutter7639]

The dedication required for this is crazy or maybe it's much more difficult for me compared to most people. I've done a 36 hour fast once and I got a terrible migraine at the end of 24 hours and I couldn't sleep AT ALL. My circadian rhythm was completely out of whack. I'm gonna stick to my 24 hour fast once in 2 weeks. To give some context, I'm a 24 year old female and I weigh 54kgs.

[@pdxoregon1]

Hi! Maybe Try watching some of Dr Ken Berry's KZbin videos about the proper human diet and also his videos about "keto flu." The migraine and misery are simply carb withdrawal. To fast easier, just reduce carbohydrates to veggies and a little fruit (no bread, pasta, etc etc), and increase your protein and fat to help you feel more satiated. Best wishes!

[@mirjamstrombergarts]

I'm not a dietician but it seems to me that you possibly don't have a lot of fat storage to take from, 54 kgs is very light💖

[@SpiralMystic]

I’m insulin resistant and slow metabolism. Longer fasts are the only way to allow my body to really tap into my fat stores. I eat 2MAD (Keto, high nutrient foods) for 4 days. Then water fast, with electrolytes, 36-48 hrs depending on how I’m feeling (clear headed, not weak). I always listen to my body, watch my macros. Never eat if not hungry. In ketosis and with high nutrition, longer fasts are easy. I used to be an emotional eater and addicted to food! The weight is finally dropping off.

[@ALLinHerMovements]

I’m in the same boat as you and I’m building up to longer fasts. I don’t do well with just OMAD. Insulin resistant and slow metabolism means that longer fasting can move the stubborn pounds but the psychological dependency on food is the thing to break. That’s what I’m mostly battling.

[@SpiralMystic]

@@ALLinHerMovements I hear you. It’s crazy how difficult it is to lose fat when insulin resistant. I’m so thankful for having a way forward. My mother recently had a stroke and thankfully I know how to do the best for my health to reduce such risks. Keep going - it’s the best gift you can give yourself.

[@LJK2159]

Very nice video Clearly explained No fillers just information Thank you

[@sisterluke]

You have a soothing voice which is enjoyable to listen to. I do alternate day fasting but my method is 20 hours from my last meal at 8:00PM and until 4:00PM the next day so that I can have dinner. It's a little less extreme than a 24-36 hour routine but I believe the benefits are still there for me and its more sustainable in the long run. On my non-fasting days, I definitely avoid processed foods, sugar, and carbs and go for a weekly keto diet plan I have posted on my wall. Otherwise, I become hungry and irritable if I eat junk food on non-fasting days. I have trouble falling asleep but I do eventually fall asleep with help from a hot shower/bath and a magnesium supplement.

[@geminigirl1111]

finally an informative video on alternate day fasting! thank you! 🙏🏻

[@neilreid9005]

Great video- love your calmness. Great info. Many options for every person and one point to offer is that you find what works for you. Am really enjoying learning how to fast, have been on IF for about ten days, including two 40 hour fasts in that time. Am now on 72 hour fast. Fasting is a skill to be learned- odd sounding but I enjoy it. Good luck!

[@uniniversalstar1974]

I started with OMAD and decided to add ADF for faster weight loss. In my first day of ADF and so far so good. My OMAD eating window is 2-3 pm. So ADF is pretty easy and I’m going to do ADF every other day and OMAD on my eating days.

[@selambengp]

How sweet, calm and clear explanation. Thank you :)

[@Cryptodoomfist]

U have a chill way of explaining made it easy for me to digest

[@dion789]

I've only started recently, but since I wanted to eat more salads I've introduced 3 days of eating only a meal salad and 4 days of eating normally. I do sometimes find salads a bit too boring to eat that often. For me the hardest thing to overcome is associating both breakfast and lunch with bread and chocolate, since I'm Dutch. I've grown up with that and even when I try to eat more low carb, whenever I think of breakfast, I don't find myself in the mood for anything other than bread. But I know I will be less hungry if I don't eat bread.

[@DepDawg]

I understand. In my culture, we eat corn porridge for breakfast, or fried dough with honey. I had to eat something completely opposite to break the habit. Now I eat a breakfast salad. Lettuces, carrots, celery, radishes, hard cheese, nuts, and a hard boiled egg, with olive oil and vinegar. If I’m very hungry (I train in martial arts 3 days a week) I will also eat some fish like salmon, mackerel, sardines, or herring. And some skyr on the side. Full fat. Perhaps you can try a breakfast like that but put some 100% cacao powder and stevia in the skyr for the taste of chocolate. For bread, you can have one piece of Scandinavian crisp bread, like Wasa. It is much lower in carbs than regular bread and whole grain so there will be fiber.

[@summergolden]

I was looking for a alternate day fasting video and got taught how to cook top Ramen

[@documentarylevi]

unintentional ASMR

[@kbrizy7490]

😂😂😂 big facts

[@BrwnEyedSouthernGurl]

I really like Dr. Becky. Excellent information. Her presentation along with her voice reflection is very motivating.

[@shahlioness1972]

I'm on my second week 18/6..while I see inches not weight yet..I will incorporate one fast day..however it will be more of OMAD..I'll do my 1:30-7:30 all week however on Friday I'll do 1:30-6:30 and Saturday I'll have my OMAD at 6:30-7:30 that way I'll get 24hours of fasting in and don't feel deprived..I'll move up to 2 days after a 2 to maybe 3 weeks..or maybe not..I'll see how discipline I am..many thanks on your information on this Dr.Gillaspy keep up the good work 😊

[@nilmdtsnashville3803]

Thank you Dr. Becky.. I always enjoy your videos..They encourage me and help me stay motivated.. During these hard times it's especially encouraging.. God's will be done.. Thank you for your note along with this video.. :)

[@IronDruids]

Thanks for this video! I'm on my first 36 hour fast right now, and although it's nice to know I have the option of a 500 calorie snack, I think I'm going to try and see if I can just get through one full session without it.

[@Frenchy123]

How’s the ADF going

[@IronDruids]

@@Frenchy123 I went back to intermittent fasting sometime last month, unfortunately. But I should get back into it. Thanks for the unintended reminder lol. Tbh as nice as the weight loss and stable energy levels were, life got hectic and several things cropped up. I kept breaking the fast around the 16-20 hour mark. It was hard to stick with when I became distracted and stressed out.

[@zyaire6105]

Her voice is so soothing

[@naiandyg5431]

Thank you Dr Becky ... love your videos. Please could do another videos on fasting and prrimenopause or the best way to loose weigthduring this period. Tks 🌹

[@nisey7653]

This shouldn't be complicated. Sometimes statics can be misleading or misinformation. I noticed by tracking my calorie intake while "dieting", I can eat a satisfying meal or two and not be hungry for a day or two. So, as for me, I can easily do ADF because it's my body original routine. Muscle loss is not the issue in my case. So listen to your body. Know when you need to eat and when to fast for awhile. There so many ways to accomplish your weight loss goals.

[@user-wt3li6ks6o]

Beautiful woman. And an interesting issue too. It was a pleasure to listen and look at you!

[@comedianericanicoleclark9756]

I could listen to this woman talk all day everyday

[@williamthurman9082]

Binge eating is strong at first but with practice it gets Easier (just like anything else you learn in life)

[@qbatmobile]

I'm starting my fasting cycle again. What a timing! Thanks for a wonderful video ;) GJ!

[@shellyking402]

Becky- I didn’t realize you had your own channel. Excited about that. Thank you for this info. I’m interested in trying this for the next couple of weeks.

[@commonsense99]

Dr. Becky is the best! Super knowledgeable on best practices that she research and actually does herself. No Hocus pocus. Big time fan!

[@beckygillaspy]

Thank you, Scott!

[@alhamilton8690]

Thank you Dr. Gillespie I will put this regimen as an alternate to a direct water or dry fast that I am taking on and off that cycle in maintenance the alternate week off. The other two such as the5:2 in preparation to a longer fast

[@larryboldt4762]

Eating some calories on fasting days is too complicated. Keep it simple

[@nelsche2075]

I feel like I get more hungry when I eat on fasting days. When I don't eat at all in those hours it works much better for me.

[@IAmHereForeve]

@@nelsche2075 I've not done Alternate Fasting days yet. I am at 20 to 22 hour fasts. I am down to not being hungry as much.

[@0anant0]

I agree. In one of the studies, it was mentioned to eat those 500 cal before noon. It means you fast from noon onwards on your fasting day.

[@leestockton9367]

For some people, for others it makes common sense; don't pigeon hole

[@83ttaylor]

‼️

[@shelli523]

I love listening to her.

[@MiekaFastingWeightLoss]

Thank you for these ideas👍🏽 I am fasting today. Not sure how long.

[@kiaharris9763]

I did a juicing fast for February and loss 14lbs. I am planing on trying this for March.

[@tonycardall7334]

I fast from 6pm to 10am every day and only eat 2 meals a day.This lowers my insulin levels and has helped me drop my mmol/L from 7 to 5.5 in 3 months.I only count carbs but consume around 900 calories a day.

[@trueblue1359]

Tony Cardall how are you able to sustain only eating 900 kcal a day??!?!

[@CarisaRae]

Oh brother

[@mellyg7741]

Are you still doing this? I hope you increased your calories by now??

[@melaniedeardorff3460]

I love your explainer videos like this - so easy to follow and informative! Seeing the calendar graphics help, too. 👍🏼

[@deckearns]

I love beer. I'm not an alcoholic, totally not. I just love beer, weekend beers. It's so terribly high in the 'empty' type calories, I know. I do so well during the week, eating well, fasting, then lose all my gains at the weekend. I'm sure I'm not alone. Edit: thank you so much for your video. Really well presented and also informative. Subscribing and liking. Totally.

[@dianajm3370]

Don't be so hard on yourself. By fasting you're already reducing a lot of intake, imagine how bad it would be if you hadn't done that. Regarding beer, maybe try to reduce it slowly, same way as we get used to fasting by extending the non-eating time gradually.

[@bridiemacdonald9436]

I'm switching up between 16-36 hour every day with a few days off every couple of weeks - it's really working well. Listen to your body - the great thing about fasting is that you can switch it up every day depending upon your energy level. I've lost over 22 lbs (around 4 lbs a month) and I'm over 55. I have 20 lbs more to go - but slow and steady wins the race for me and it's not a will power issue at all. Remember if you have more fuel to burn (fat) and not any medical issues that would be counter to fasting your appetite will naturally go down. I'm also walking almost everyday for 1 hr a day.

[@Anno44]

Question: Is it okay to drink a cup of K&F bone broth during fasting hours? I've read disagreeing opinions. I respect and will follow yours. Love that Keith and you are sticking with us during these challenging times. I am doing well (knock on keyboard) and owe it to following your solid advice. So THANKS FOR BEING THERE AND SHARING YOUR KNOWLEDGE.

[@MakelleBell]

Anything that creates energy for your body in the form of carbs or protein will kick you out of a true fast. So yes, bone broth has protein, and your body will use that for energy.

[@havegrace9111]

Didn't she just say in the video you can have upto 500 calories?

[@shyjay808]

@@havegrace9111 It's not a fast if you're consuming calories. (You wrote this a year ago, why am I responding)

[@joeyoung3319]

By completely avoiding CARBS (Sugars, Wheat, Grains, Sugary Vegetables, FAST FOODS, JUNK FOODS) and sticking with animal protein sources, THE BODY STAYS is a state of "ketosis," meaning: You NEVER experience calorie crashes; You ALWAYS have energy; Virtually no feeling of hunger during fasting; Fasting is 5 to 20 times EASIER And therefore, Long-Term sustainable. And, YOU FEEL GREAT in the process.

[@JLuf1]

So its been a while since I known your channel and 2fitDocs, I do not follow the keto diet anymore but I have to say that all the knowledge (and the 0,1,2,3 rule) Ive gain with you has definetly change my life, also is why Im not losing it while in quarantine.

[@cali-sun7727]

Plan to do for next 7 days. 3/36 hour fasts Last week OMAD.

[@akbuilder7626]

I strongly suggest if you have a serious sugar habit you take a week or so to get off of sugar. It will be the number cause of your cravings during your fasting period. Stop drinking your calories and sugar. Switch to water and plenty of it.

[@christianbuzio9468]

Thank you so much for your plain and understandable explanation even for a not mothertongue as me :) Great hughs from Covid city, Milano italy :) wish you the best in this hard time :)

[@jimiefoxx]

Great content! Keep up the good work sharing knowledgeable content like this!

[@kaci7789]

It’s just one day without eating, how hard could that be! When we fast, our bodies pull from the fat storage vs food storage.

[@real_emeldah]

You speak so well. So easy to follow. ❤

[@msrawynn]

Thank you so much for sharing. This gives me a much better idea of which protocol to follow. 🙏🏾

[@violiendamast]

Great as always, thanks!

[@zide8679]

I like the every other day. Keep it simple.

[@ayishastewart8735]

This was pretty informative, thank you!

[@Browneyegirl_13]

I love your videos it's so informative and what I like is that you get to the point and don't talk for hours on end to confuse us. Just a question. Keto sticks are quite pricey is there any other way to check if you're in ketosis?

[@eo7858]

Nice! I start Alternate Day fasting on July 1st. 🙏🙏🙏

[@antonpuno2605]

this was super informative! Clear and concise. Awesome vid on ADF diet

[@RakuzaXI]

I do true adf. I eat monday, wednesday, and Friday. I eat 0 calories Tuesday, Thursday, and Saturday. Sunday i have about 200 calories of bone broth but otherwise fast. Been going for about a month and feel good.

[@aaliyahhernandez3559]

how many calories do you eat on your eating days?

[@RakuzaXI]

@@aaliyahhernandez3559 I'm having between 1800 and 2200

[@memesforyou2497]

@@RakuzaXI bro what, you are eating in an insane deficit. Screw that bro

[@jessicazockoll6540]

Thank you. I need this information for myself.

[@clreed9690]

Thank you for such detailed information!

[@taylorhay8160]

Im doing Clean Keto. I normally eat 1800-2000 calories on clean keto. However its cheap to get macros for cheap, I can do Dirty Keto for $5 a day. But clean is $7(added greens). But realistically $10-$12 when I load up (asparagus,peppers,avacados,walnuts, etc). With Keto you can drop into deep caloric deficit simply because the body has so much access to body fat in "fat burn/fat adapted mode". This being said im experimenting with a 1200cal clean keto diet(with tons of vegtables) vs 2000cal keto but few vegtables (basically $5/day but more goes to vegtables/fewer calories vs meats and butter) But I am also considering adding 2 or more 36 hour fast a day, bumping the call from 1200 to 2000 but same concept, if i fast 36 hours then eat big meal and go again for 36 hours, its like 3 days of eating for price of 2(again a way to eat more nutritionally dense for the same price on avg as eating dirty keto, pretty cool if it works) Or I will do OMAD everyday 4 days and 2 36 hour fast spread out. So maybe 2 OMAD days, 36hour fast, 2 OMAD days, 36 hour fast etc. Long story short im just excited and was wondering if anyone has done this. I know alternate day fasting and ive dine several 48&72 ones for autophagy etc. But truly curious how one meal every 36 hours would be on body(currently in OMAD). It would be an amazing concept to do 1:36 continually to allow for more quality meals for same budget of doing the $5/day dirty keto

[@allytedeschi9678]

Its not fasting if you're eating. Fasting is literally NOT eating. So u can't call it fasting if you're consuming calories. Defeats all benefits that come with the extended fasting. I alternate day fast, 36-40 hours and I like it. It works for me and I get all the wonderful benefits of actually fasting

[@ohme1kanoby]

i have done lots of fasting and did scans every other week. i didnt tell them i was fasting. they didnt tell me i lost any muscle. this included dry fasts

[@mycatoverlords]

I find it much easier to go 36 hours without eating anything rather than eating 500 cal On fasting days. I think it’s just individual.

[@cathycollins2501]

Love all your content. Thank you

[@Amberger21]

So in the LONG RUN, doing an alternate day fasting while having a 500 calorie "crutch" on the fasting day would be better than going on 36 hour fasts every other day? Which method would you consider best for overall health, and as a lifestyle?

[@calmdown3211]

I would definitely recommend 36h fasts with no food. To fast and have the 500kcal option is really difficult. People tend to get really hungry, than going a day without food. Also it is really easy to stick to fast under 40h, so just believe in yourself and drink loads of water during fasting periods.

[@Gimo76]

You are a true blessing for me. I eat around 1200 cal a day. I worry that my muscles are weakening. 72 yr old n I am not hungry at all. The only time I feel hungry is when I start to eat. I feel like I should watch all your videos first. I have always been a jump right in n do it. It has taken me a month of confusion to finally find Dr Becky. I love her calm talk and basic instructions. ❤

[@suewinter3693]

Thanks for this interesting info. I've done IF, and I tried ADF for a month; didn't like ADF because I want to eat at least SOMETHING each day; especially late afternoon.ha. I might try the 500 calorie idea on fasting days; hopefully it will satisfy my love for food better than ADF. Trying to lose weight AND control blood glucose. Down 60 lbs. and seemingly stalled.

[@brianl4129]

This is the best way for me, and i only eat one full meal with dessert. If i try eating 500 calories i would start grazing cookies chips. This has removed my cravings. Every other day at 4pm. I love this. Does this sound healthy. Vegetables, meat potatoes/rice and dessert, in that order. Good?

[@nygrlathrt4015]

so glad i found you so hard to find adf over 50 yrs old ....this is the best way for me but didn't want to just follow 30 year olds...

[@JF-fx2qv]

Always awesome!