Alternate Day Fasting - The Basics

[@ThomasDeLauerOfficial]

After watching this video, check out my Complete Guide To Fasting video 👉🏻kzbin.info/www/bejne/gn25l2aaZdekp7s 🔥!! THANK YOU for watching and supporting the CHANNEL!! Don't forget to drop any questions and ideas for future videos in the COMMENTS below 👇🏻!!

[@kidrockn4vr]

can you do a science based video on ketone and blood sugars. We know blood sugars have to be in normal range to get the fasting and ketone benefits, but i think a lot of people dont understand this. Thanks for all the great videos!!!

[@maxstone9999]

Thomas what is your philosophy on working out and cardio on complete fast days? Bad idea and a complete fast day should just be a rest day?

[@kidrockn4vr]

@@maxstone9999 kzbin.info/www/bejne/mZbOmqOHgdWtpac

[@maxstone9999]

kidrockn4vr thanks I will check it out. There is a whole lot of stressing in the fitness community that you make sure you eat within like an hour after you lift but I never got why that’s so important. Logically I would assume your muscles just stay damaged until you can finally eat that protein and repair them whether it’s 30 minutes later that bro science says it’s important or even 24 hours later.

[@CarbageMan]

@@maxstone9999 Dude, don't be a dick. It's not about stressing. It's not bro science. It's about optimizing...and FWIW, do light cardio while fasted. You don't have to "rest."

[@justCallMeSil]

It’s so true. On my fasting days, especially at night, I get these intense cravings sometimes and think of the food I’ll eat the next day. Then the next day comes around and I don’t even think to eat half the stuff I was craving the night before lol

[@Angelina_Rose]

This is so great to hear.

[@peachykeen1474]

Kinda same for me, but I like to meal plan i like to have it all organized written down and pretty so on my fasting days I'm always researching yummy low cal meals to have on my eat day

[@infra703]

Very True... it's just real science ...

[@missshannonsunshine]

I do that too! Or I’ll just stare at the food and not even eat it til it gets cold and then I get turned off and pick at it

[@jacobdiaz8748]

@Andrew Jackson yeah that's a fact

[@joelsilva3516]

I’ve been watching your videos since may. I was over 300 pounds! I started exercising and intermittent fasting as per your recommendations then added in a keto diet once I had the lifestyle change. I’m currently 194 pounds and dropping. Thank you for all your help. Your advice literally shed over 100 pounds off of me. I’m almost in the best shape of my life. Another 8 months and I will be for sure!!!

[@vanamarkarian]

Joel Silva wow.. amazing job..👍👍

[@SongiGodsgirl]

🔥🔥🔥🔥🔥🔥🔥

[@euphoricrain775]

Joel Silva how much loose skin do you have? I’m on the same journey but recently started.

[@joelsilva3516]

Euphoric Rain a lot but it is getting better. I put collagen in my coffee every day and I lift weights the more muscle the less skin. I’ll probably never get rid of all of it since I’m almost 40

[@efandmk3382]

Good for you!!

[@Painfulwhale360]

I don’t care what anyone says about ADF. I’ve tried all the other types of fasting and this is the only one I’ve been able to stick to. And I’m losing weight!

[@strawberrydaurto3366]

Did your body ever get use to it and stop shedding fat?

[@ThisIsNuckingFuts]

I love your comment and your username 🤣

[@TDubs333]

Doing keto diet or normal?

[@gangimathar]

do you do ADF repeatedly?

[@MeishaNaomi]

Great job u do you

[@ausetrgb633]

So I tested this out for a week. I didn't believe that I wouldn't Binge on my eating day. Well, I was shocked I actually ate totally normally, did not cram food down my pie hole as I expected.

[@calistolevana20]

I’m considering doing ADF. I’m an OMADer and love it. But would love to try something a little different!

[@projectpositivehealth9066]

I find after a fast day I eat less in my eat days

[@Maddie-rv6sp]

@@calistolevana20 switching from OMAD to ADF can be a really good way to cut your weekly cal intake down and put a boost on ur fat burning

[@ruger845]

🤣🤣🤣🤣 I'm laughing at the way you said it lol.

[@annanexton4682]

Same, I’m almost at a week. I have one more day of fasting. Then I’ll weigh to see how it’s worked in a week.

[@KajsaBernhardina]

I just finished my longest fast, 32 hours! I used to snack every other hour so this is huge for me! Thanks for your inspiring videos!

[@beingmyownfan]

Good job! Keep at it!

[@BruceLeroyUK]

Great job! What’s been your longest now?

[@Arevui]

My father ate one meal a day, rarely 2 meals. There were days when he didn't eat at all. I was always wondered how he could do that. He never heard anything about IF or omad, he just listened to his body.

[@tpb1006]

and how was his health?

[@Hizenbird]

@@tpb1006Generally it should be great for health because all the fasting benefits aside from weight loss. But sometimes the damage has already been done. Fasting can extend THAT lifespan but it doesn’t mean the life will be extended longer than someone without the damage. In other words “how was his health” without knowing more wouldn’t provide valuable information. Hope I didn’t mess that up. 😆

[@keepinmindihaveaheelspur6348]

Started on 1/1/2020 it is now the end of May and I’ve already gone from 87kg to 67kg. I’ve been trying and failing to lose weight for 3 years. This works 100% recommend (and FYI I have not exercised once.)

[@stephenh.4476]

Keto or not?

[@nada-rv5sj]

do you eat watever you want

[@gokulkrishnancp8322]

@@nada-rv5sj no sugar

[@mundojugete7519]

.

[@mundojugete7519]

@@gokulkrishnancp8322 .

[@boondockpaint]

The mental clarity you experience doing this fasting is unlike anything I've ever experienced before. Going on week 2!

[@taffyt1168]

I’m super late to this, but i totally agree! The mental clarity is insane.

[@DnD227]

Isnt it that the craving for food gets so big, you can‘t focus on other things? Really curious about it bc I‘m afraid studying will be hard

[@jmgomez2]

I ADF two times per week (Tues/Thurs). On Jan 5th I weighed 227.7 lbs. This morning (Jan. 24th) I weighed 213.1 lbs. Haven't gone to the gym yet, but the days I'm not fasting I eat as if it's a normal day. Like Thomas said: I don't go crazy eating double the quantities to make up for the fasting days. 14.6 lbs down in 18 days. Those are results.

[@DeanJohnson67]

on fasting days do you have anything other than water ? I.E coffee or tea without sugar ?

[@jenfield07]

I’ve been ADF for less than a month- already down 20 lbs!! Ofc I have 100+ to lose… but I feel AMAZING! This is the first meal plan I’ve absolutely loved sticking to!

[@SaadetKetboga-tr9nq]

Did you eat what you want?

[@jenfield07]

@@SaadetKetboga-tr9nq I ate what I want, including carbs. That being said, I don't eat a lot of processed food. I'm one of those weird girls who LIKES to eat kale. BUT the pounds are not the deciding factor. This month I only lost 5 lbs but my body is changing a LOT. I didn't work out for the big weight loss- I'm starting to do light barbell work at home and resistance exercises.

[@jenfield07]

@@SaadetKetboga-tr9nq YES! Everything and anything, including dessert. What starts to happen is on the refueling days you actually WANT to make healthy choices bc it keeps you fuller on the fast days!!

[@diaarraaa]

Wow that’s so good 20 lbs in a month , good job ! I Hope you reached your goals now or is still working on it , blessings 😊😊

[@nellosnook4454]

Every word Thomas is saying, I’ve found to be 100% true! My fasting journey has evolved to 44/4 Alternate Day Fasting (ADF). 44 hours straight fasting, 4 hours feeding. You won’t crave bad food or alcohol. And the pounds MELT off incrementally on a daily basis. I’m only 9 lbs. away from my target weight & waist numbers. You don’t hear much about fasting, because nobody makes any money off of you eating less! Truly a FREE, DIY weight-control lifestyle!

[@whitney-r5p]

How would you break your fast?

[@ChrisNajdek]

Started in March, down 88 lbs as of July 21

[@Sunsun-ev2xd]

Was your fasting a total of 24 hours 36 or 48 until you next meal ?

[@ChrisNajdek]

?? Thank you. Yes I promise. As of my last weigh in I was 219. I started at 307

[@ChrisNajdek]

Sunny Stars generally 36 with occasional 48’s I also do a lot of walking, aerobic and body weight exercises.

[@ChrisNajdek]

Sunny Stars but it’s definitely primarily from the fasting

[@ludwigvoncocksucker3275]

doing alternate day fasting?

[@optimizewithscience8883]

Alternate day fasting makes sense in the context of evolution. Some days there was a big catch and other days, our ancestors fasted naturally. For me personally, switching from calorie-restriction to fasting made a huge difference in terms of maintaining muscles and being less hungry! Thanks for the video! Very interesting!

[@ThomasDeLauerOfficial]

🙌🏻

[@miguelmejia4656]

someone who gets it

[@optimizewithscience8883]

@@miguelmejia4656 I generally believe that we are perfectly adapted to our ancestors diet. And I even think that keto fits into it (I made a video about it over a year ago)

[@maunokoivisto2808]

You dont even know what it means.

[@adamspeaking373]

Optimize with Science - Eating every 48-72 hours makes even more sense. Even longer if you’re really obese.

[@billrussell7705]

I have been doing keto for 10 months and after some trial-and-error testing have found that a 40/8 alternate day regimen with two meals in the eight hour window works for me. I'm 72 and have lost 60 pounds and 10 inches from my waist since starting this practice. I'm now at 175 pounds and feel better than I have in the last two decades. I highly recommend getting keto adapted before doing the fasting because when you've reprogrammed your body to use fat as an energy source you are just never hungry. I figure it's at least a start on doing a Benjamin Button trick of ageing backwards. Here's to long lifespan and healthspan.

[@susangrande8142]

Bill Russell Thanks for the tips here! I’m 61, and I’ve been looking for examples of people close to my age (61) who’ve tried the alternate day fasting. I basically want to clean out my (probably fatty) liver, get into autophagy sometimes, and lose up to 35 lbs or so.

[@calmheart1782]

Susan Grande ...My husband, he is 62, had the beginnings of a fatty liver. He cured it by lowering carbs and cutting out most sugar and eating almost no fast foods. Ultrasound showed it was clean!

[@Dania1Wania]

Pops.. i must say I am so proud of you! I am so happy to hear that an older chap like yourself has still managed to grow more and do more. I am sure keto added so many more decade of health and joy to your experience. Go ahead and share some more because I know this will inspire many

[@jenrich111]

@@calmheart1782 me too. Fatty liver is completely reversable (in my case 3 scans proved it) and so is D2 completely reversable!

[@vacancierpermanent1238]

So what does it work? You're fasting 40 hours twice a week, am I right ?

[@patrickspalding1397]

Your channel has changed my life I just turned 47 and I’ve been doing 24 hour fast every other day I’ve gone from 225 down to 175 I work out five days a week and I’ve built a lot of muscle I’ve almost got my six pack back and just wanted to say thank you for all the advice and knowledge and I love butcher box

[@BroChacho88]

What is your diet like? Just curious? Keto? Low carb? Or just a sensible diet?

[@amirabashir7600]

Great go ahead.when you are not fasting you eat 3 meals a day?

[@patrickspalding1397]

just eating healthy no bred or dairy lots of lean meat, fish and but loads of vegetables.

[@ThomasDeLauerOfficial]

AMAZING!!!

[@patrickspalding1397]

Thug Thanos I do 30 minutes every day workingout kills my hunger

[@InSync3912]

YES!!!!! When doing daily IF, I binge, once I start eating. With ADF - I can be quite hungry on fasting eveining, but when I wake up following day, Im not hungry at all, and have just "a normal" eating day. Repeat:) Jason Fung also recommends ADF or 3x36hrs fastst a week, rather then daily IF

[@zforzorro8956]

Yeah me². With daily IF I started binge eating during the evening, but ADF is now really game changing for me!

[@opidasdagoat]

thats what happens to me. im gonna try adf..wish me luck lmao.

[@laolualuko9417]

Please do you have any tips on how to get rid of headaches caused by low glucose levels when fasting? These headaches prevent me from completing 36 hour fasts.

[@WaterandSpirit]

@@laolualuko9417 your sodium level may be low. Add a little salt to water

[@LeonoreFidelio]

For me, on my fasting days, it's not so much the hunger that's bad, but I get really cold in the evening and can hardly sleep. This is a common problem for women unfortunately.

[@markbubb9902]

I have started to go to the pantry at night and then I close the door and say no, I am fasting and go to bed. This is so true

[@circe4790]

Yup! Sometimes you literally have to tell yourself, "no!". Good job! 👍🏻

[@chriscreel6883]

Once a week I give in and treat myself to some protein

[@ThomasDeLauerOfficial]

Stay strong!

[@markbubb9902]

What are your thoughts on doing the almond butter and almond milk snack at night if you are not doing keto...still appropriate?

[@ryangolden3243]

Real strength

[@user-vu7sc9uq2x]

I’m 74, sole proprietor of a pool service company and work 5 days a week. Been trying to lose extra body fat for years with not much success. I was 205 in January, now May and I weigh 179. Doing 20 hour fasts Monday Wednesday and Friday and do light workouts. I’ve just started a “heavy carry” program and my strength and grip are noticeably increasing. Great information. Stay with it, develop a routine that works for you and you will be rewarded. PS. I also play baseball (hardball) with Mens Senior Baseball League, MSBL.

[@jc.eh.123]

All these fasting studies makes me think we just eat too much in general, maybe we were not supposed to eat every damn day haha.

[@jc.eh.123]

@Bobby T the "good" old days

[@umabari]

First world problems; too much food.

[@Anna133199]

@@umabari In many poor countries, obesity is a problem too. I don't think the issue is too much food, the problem is too many 'edible food-like substances' as Michael Pollan calls it. If we were all eating actual food, obesity would be much less of a problem. Morbid obesity would be virtually non-existent, but unfortunately there are many edible food-like substances available to purchase easily.

[@morgantaylor517]

I think there's something to that. The first humans lived this way obviously and it worked for them.

[@louisj.marciano2562]

Agreed, we eat way too much...Makes sense or if not inothing on some days just a very little bit...

[@Gabbify-p2p]

As a person with the metabolism of a corpse, I've always struggled to lose weight, but I've seen great results with this method! From mild dieting to intensely restrictive diets (500 calories a day), my metabolism has always adjusted to not lose. I think alternate day fasting gives the metabolism whiplash to where it can't adjust so easily, and I also think the stomach shrinks a bit while fasting so on eating days, you get full faster.

[@KY-jb4vd]

lol my metabolism is also a corpse! I just finished my first fast day and feast day (back to fast tomorrow) I am excited to see if ADF helps me lose faster too! I have been doing 20/4 and OMAD for 6 months but even with that and exercise I am lucky to lose a pound or two a month unless I'm really low carb. I really hope ADF works as well eating carbs too as I love some variety!

[@staceyanderson8916]

@@KY-jb4vd how did it go? Did you lose a lot of weight?

[@KY-jb4vd]

@@staceyanderson8916 I only managed to keep up ADF for a month, due to lots of family events etc over the summer which made ADF difficult. That month though I did lose 10 pounds which is GREAT for me.. so it def does work! I may give it another try again next month to spice things up..

[@galliano100]

I fasted 40 hours and then ate a big feast.. another 24 hours fast and then weighed myself I lost sooo much weight. I was shocked.

[@diceymaan]

What got me on ADF was the study where they found that when losing similar amounts of weights with ADF vs Low Calorie diet, the ADF decreased insuling resistance by 50%! That is great news for insulin sensitivity and obv. Fat loss as well.

[@NadiaDakroub]

36 hour fasting and keto helped me break my insulin resistance problem, lose weight, improve thyroid function, sleep better and drop the vicious cycle of calorie restriction/strenuous cardio. It was a roller coaster of gain and lose. That was my life for 32 years. Now at 48 i am in my happy place, inside and out. :}

[@KJ-jr2zc]

Nadia Dakroub how often would you fast 36 hours? Congrats!

[@NadiaDakroub]

@@KJ-jr2zc two months straight! one day eat, next day not.

[@opchick0597]

I too at 58 am having amazing results with the 36 hour ADF, I tried the 24 hour...it just seemed so much harder to really follow.

[@NadiaDakroub]

@@opchick0597 that's great! 24 hours or less, like 18/6, or 20/4 wasn't harder for me, i just didn't see results for weight loss. I believe I was insulin resistant. Everyone is different and needs to experiment to see what works for them. Now I'm 20/4 and maintaining my loss.

[@Mim1971]

I am right where you are, agewise and diet history. I've been LCHF for 2 years and periods of 24hr or 16/8 fasting for the last year with no results and actually a little weight gain. I've now decided to undertake the MWF 36 to 40 hour fasts to move me back in the right direction. Great to hear that you are having good results 2 months in.

[@ShadowLord241990]

I myself found fasting every other day is much easier than every day. That on and off switch is def a thing of mine!!! My mental state alone is way better than it was trying to fast everyday. The energy after 36/48hrs is amazing!!! I Found your channel by accident yet best accident that ever happened. Truly never thought I could fast until I watch your videos.

[@a.humphries8678]

So on your eating day do you eat 3 times, and do you eat low carb?

[@Joelle_StardustUniverse]

I've been doing 20 hours every other day for about 6 months (after watching one of your videos.) About every two weeks I do a 24. The results are spectacular. I eat mostly organic low carb foods, protein shake to break fasts and love to work out. I feel great and I need to buy all new much smaller clothes! THANK YOU, Thomas! Joelle / Nova Scotia

[@rolandoperez6130]

HOW long after you lift do you EAT???

[@rolandoperez6130]

Do you lift on your 20 hr FAST days???

[@ThomasDeLauerOfficial]

🙌🏻

[@Joelle_StardustUniverse]

@@rolandoperez6130 I do resistance (rubber band) bands, high intensity, elliptical, and yoga. I don't have a gym out here in rural/coastal Nova Scotia.Try to vary my workouts. I LOVE to work out on fasting days and if I work out hard I try to do it about 1/2 hour before breaking fast with protein. Trying to build some muscle. Joelle

[@maunokoivisto2808]

So how long do you fast on your non fasting days?

[@yourstruly802]

I have been doing this fasting pattern for a 5 days and I’m down 8 pounds, also in my eating days I’m not even all that hungry. Best weight loss method I’ve ever tried!

[@corriekotulak5649]

I am going to try alternate day fasting because I found myself overeating during my eating window when doing it every single day, thanks for the info!

[@trousersnake1486]

Same here, 16/8 everyday and by Thursday or friday I didnt feel like I was starving but I was eating everything I could find in the kitchen.

[@maunokoivisto2808]

You cant overeat during your fasting window. If youre eating, then youre not fasting. You have no idea what youre talking about. You dont know what fasting is.

[@corriekotulak5649]

@@maunokoivisto2808 oops I wrote that incorrectly. I was over eating during my eating eating window:) I corrected my comment. I've been intermittent fasting for a few years now. I am seeing switching things up is once in a while is beneficial.

[@ellenkno5233]

@@maunokoivisto2808 No need to be so rude.

[@RyanOwensWorldofTyros]

After day 4 of omad i started gagging when over eating. Now i eat so little during my meal time. Iv lost 8 pounds in 6 days.

[@MRSHUTCHINSON1208]

I've been doing this. 37 hours is very easy to get to. Exactly the way you said eating at night. And I have noticed I naturally want to go into fasting again because eating I get full very fast and it takes a long time to feel hungry again. I was not having success of omad and started this and am loosing inches very quickly.

[@chickenempire1017]

How much weight have you lost so far??

[@cjlowe1650]

I've started keto , OMAD, and lost over 50 LBS in 9 months. Now I started one 48 hour fast a week. I am feeling even better and maintaining the weight I want. I just turned 60 and haven't been sick , cold, flu etc since I started keto. And my doctor said my blood numbers etc are great.

[@tawn9949]

This is very true. I finished a 6 day water fast and have naturally transitioned to alternate day fasting. ADF allows me to experience the physical and mental benefits of an all day fast but with a break. I love not worrying about food for a whole day and then free to eat anytime the next day.

[@sonofliberty78]

I’ve been doing the 36 hour fast consistently for the last few weeks. I eat Keto on the days I do eat. I’ve lost about ~15 lbs so far, and feel great. I appreciate the increased mental clarity fasting provides, as well.

[@melissac4720]

What do you drink during the 36 hour fasting? Just water or coffee- any almond milk?

[@mikastegall]

I started Jan 1 doing this exact thing. I’ve lost 23lbs already!!!!!! ❤️

[@dbalexan]

Mika H Wow!! I need to try this ASAP. 😳

[@SuccessfulChan]

How can you sleep when you do this type of fasting?

[@D04137]

Demenyi Robert body gets used to it and so will you mentally

[@vannessaxo7124]

Congrats!!!! 🥳

[@aR-zf2wd]

Awesome! Tried this for 4 weeks in Jan and dropped 16 lbs easily.

[@Leona147741]

I have been doing ADF since Dec 28, 2019. I fast MWF. The fasting seemed to break my food addiction. After the 1st 2 weeks it suddenly became easy. I eat a Ketogenic diet TTSS. I plan 3 meals on my feast day but most days I have 2 meals. I am down 10 lbs and 4 inches on my waist since I started. There is something relaxing about the fasting days. I expected to be more preoccupied with food but the opposite is true. As a result I can buy higher quality foods. I don't consume any calories on the fasting days. I add trace mineral to my water every morning.

[@ausrakontrimaite3183]

Leona147741 what kind ( brand ) of trace minerals do you use ? Thank you 😊

[@Leona147741]

@@ausrakontrimaite3183 Endure Performance Electrolyte by Trace Mineral Research

[@derekmcelroy1423]

ADF is one of the first protocols developed to reverse diabetes and prediabetes. Thanks to videos like this and the Keto Mojo I was able to determine I was actually prediabetic. They say 84% of people with prediabetes do not even know they have it. That seems pretty accurate because my job is to run blood tests and the diagnostic criteria for insulin resistance, prediabetes, and diabetes is so poor and incomplete that it allows many readings to go missed for years. Thanks Thomas for your videos!

[@Sweetimodya96]

I'm doing ADF right now and the fact that people don't overeat to compensate for the day before is so relatable for me. I feel like staying a lot of time without eating has restricted naturally the amount of food my stomach is able to contain. I like to think of it as a natural lap-band. I don't compensate because I physically can't eat that much anymore.

[@josephperez5068]

Started in mid March and at the start of May I was down 21 pounds. I’ve struggled for so long with a proper diet and this was the easiest structured diet I’ve been able to do.

[@elwell2476]

Was this through alternate day fasting?

[@Daviddesi]

Hi Thomas, My father has been extending this generational practice for his whole life. I have only recently started following our family routine and feel the benefits - especially when coupled with a stringent keto regime. I have only returned home to Brisbane (Australia) in recent times after being made redundant from a consultancy role. I've gone from a sluggish 116kg down to 95kg (185cm height) and now have been so focused that I have started 2 business in the last 6 months. I wish I had listened to my father rather than just hearing him my whole life. And because of you and him combined, I finally feel a sense of direction in my life. Please keep up the good work and I thank you for your influence in my life. You have taught me the fundamentals which coupled with self- actualization had presented me with solutions for our modern day problems. Love from my family and I, David Brisbane AUSTRALIA

[@kirbyaugustine761]

David Saini That’s deep. It’s amazing how big a role the food we eat plays in our approach to life. Good stuff.

[@SasoStamenkovic]

Our ancestors didn't take food for granted. They ate what they could each day, hunted for days, and later cultivated the land. Around noon, they'd enjoy a simple meal of cheese, tomatoes, and bread under the shade of a walnut tree. Dinner was in the evening, and then they'd head to bed. So why not try something different? How about eating every other day? This approach helps you savor your food and prevents overeating. Your stomach will adjust, and you might find that inflammation decreases throughout your body. By the second cycle, you'll experience a sense of accomplishment and euphoria from sticking to it. I've been doing this for six cycles now and have lost 9kg in just 11 days! Instead of planning every meal meticulously, just live normally and cut out the diets that make you spend hours preparing food. I started with the intention of trying this for a week, but I have no plans to stop. My mood is significantly better, and feeling like I've challenged the consumer system gives me even more motivation. For example, my last meal is usually around 7-9pm, and then I don't eat again until around 11am the next second day. Give it a try and see how it works for you! And, I am longer stretching exercises on the days I am off the food. And I feel great! 😎

[@GoExperimental]

This resonates with me so much. I think this is the way forward for me! Thanks Brother

[@martham7997]

How did it go? I am still trying

[@robkingdon3060]

How's it working out for you mate?

[@lindabaker2391]

7:56 - Two types of sample fasting plans

[@jedcavenesantos8255]

Hi Linda. I'm Jed. I have this keto diet system that may help you and to your friends. Its seems legit. Do you want share it with you?

[@realmofakachi1391]

Thannnnkk you 🤣

[@ailuvmie]

I’m really looking for this 😂

[@graemeutteridge5365]

I can testify to this! I have been doing alternate day fasting for one month, and its super easy! 22 hr fast broken with clean protein and then a normal dinner around 1 hr after that (sometimes its the full 36hrs). I don't feel the need to binge the next day at all! As a matter of fact, I have lost all sugar/carb cravings and hunger pains. I have lost 5kg (11lbs) in the 4 weeks, but most importantly have lost an inch off my waste! I can start to see some muscles again!

[@marysmythe625]

Graeme Utteridge wha protein do you usually have to break your fast?

[@graemeutteridge5365]

Mary Smythe, I’m in Australia and the best I’ve found is Eden Health Foods, Super Lean Protein. If you google it, all the details are on their site.

[@brandx4]

So alternate days you have protein shake and one meal ?

[@feliciastoner8968]

Thomas, just want to thank you for being a driving force in my huge health journey/shift (100 pound weightloss)! Since I started watching your videos a year ago, my body composition and health have come full circle! Thank you for your dedication to delivering awesome knowledge to those passionate about their health!

[@outcast566]

Congrats!

[@Hello-bz8cn]

I can’t believe I’ve lost 33 lbs! 171 to 138. Currently wearing size 6 paints I bought on clearance last February, that I haven’t been able to wear even once until now. I have never really been successful at restricting myself just a little bit every day. Prior to fasting, I only ever lost weight when depressed or on total accident. I just skipped eating for 3 days of week, and ate on the other 4 days. It averages out to the same calories per week as a 1200/calorie per day diet. Alternate day fasting is actually a current trend. I didn’t know that, and just naturally developed it for me following the longer fasts I’ve done. Personally, it’s easier to control myself a whole lot half of the days, and not at all the other half. Fasting is something that gets easier the more your body is use to doing it. If you can make it through a whole day, it feels amazing waking up the next day, on the eating day. You don’t feel guilt or like your failing to meet your goal. You can graze without feeling like you’re acting stagnant, and like you’re going to gain weigh. Usually with ‘regular’ dieting, I end up getting a tad more calories than I thought I did, and not even losing weigh! I find that it’s takes too much surveillance to make sure I stay below a certain level every single day. I end up pushing it. I end up getting frustrated when I could have sworn I should have lost some weight that week, but over estimated my caloric intake! It’s a no brainer with this. Either I’m skipping a day all together, or eating whatever I want the following day. Of course I don’t binge or eat crap, but I definitely get 2000-2300 calories of mostly nutritious food, and I will have things like a cookie or some chips or some ice cream - within reason. If you count sleeping the night before, and the night after the fast day, it’s a 36 hour fast!

[@KETO_DIET]

That's awesome!! I wish you much success in keeping off.You're explanation of it all is great.Hope you can resist all the Xmas junk food! I did a 15 day fast starting Nov 1 and then Keto OMAD to Nov 30. Lost 19 pounds that month! Started alternate day fasting Nov 30. Doing Keto OMAD on my Eat day. Mostly 36 hours between meals. Day 19 today for that. Pretty sure I'm down another 15 Ibs now but not weighing until end of Month. I see myself shrinking in the mirror daily!

[@jay_nickkel]

I think I just found the eating life style for me, some days I don’t even eat unintentionally but the days I consciously try to restrict my calories I want to eat everything but try to tell myself I can’t. this is basically the in between which is perfect lifestyle. I’m sooo glad I found this while watching your videos while I’m trying to come off keto.

[@bigkurz]

I have been doing this for 13 days. I’m down a couple pounds of fat, but the best thing is I can literally feel myself feeling better every single day. As I adjust to eating this way, it seems like everything else is falling into place. I’m going to keep doing it for thirty days and see how I feel at the end.

[@francisjtuk]

This is precisely my experience too!

[@tanyagraham7035]

Just started alternate day fasting on Wednesday. I weighed myself this morning on Saturday, and I've already lost like 6 pounds.

[@lisaariottiart]

I feel spiritual on the fasting days - like Im out of the consumption treadmill - once my metabolism adjusted ... my work outs are fire-- and I def see the anti - inflammatory results. I used to do annual long haul water fasting this is so much better

[@belizeguy]

I am 66 years old, have lost 81 pounds and still going down to the mid 150 when I am done. (I was 135 in College.) The 40 / 8 plan sort of naturally occured for me and I could not be happier. This and Keto was the combination that made it all come together for me. Thanks Thomas.

[@abelee709]

That's the way I've been doing it. Works way better than an overwhelming everyday fast. Great video Thomas!!

[@HeleneRose11]

Minute 8 - Yes!! This happens to me. I want to eat everything in sight around hour 24, but don't. The next day, my hunger is gone and my mood is extremely elevated! I haven't tried the 500 calorie method because I think it might cause me to eat more than I want on the fast day.

[@Andriulli25]

My alternate day fast is “rolling 46s”. Basically 1 or 2 meals every other day. I am a 280 lb man (down from 340 in 4.5 months), who runs 5-10 miles during my 48 hour fasts. I eat 3000-3200 calories on my one meal every other day over an hour or so. Losing weight and fueling a lot of miles. It’s very easy this way. I don’t have to be quite as carb restricting either since I have been in pretty strict 0 carb for 60 days. I am comfortable with 20-100g of carbs daily this way.

[@Megaman8880]

Thomas you've really done a great thing man. A few years ago I was 300+ pounds and I eventually did lose it all, but I had to really dig into the internet to find the information I needed to make that happen. A few years later and I've gained a little weight back that I'm in the process of losing and I find your channel. You've got everything here that anyone could need to know regarding weight loss and diet in the healthiest possible ways. I thought I already knew so much, but the more I watch you in these videos I keep learning new tricks. Thank you so much.

[@terrywhelan6651]

I've been doing an OMAD 22/2 concept one day and the next day do 18/6 but I now don't feel like eating early anymore. I still have around 15 lbs of mostly subcutaneous fat left to burn off. I find if I take out my skipping rope and do 100 jumps to shake up my lymphatic system I get better results. I feel great afterwards as long as I keep my electrolytes topped up and have the odd black coffee or green tea while fasting. Whatever you do, a keto lifestyle with any form of intermittent fasting compounded with fasted exercise, rocks. I have never felt better or had so much energy and I'm a 60 year old male who once was 320 lbs, today about 192, dropping 2 or 3 a month while building a little muscle mass. Happy, happy, happy

[@kirbyaugustine761]

Terry Whelan Awesome! Keep up the great work.

[@lithiumkc8]

Congratulations Ese!

[@Shona_thecatalyst]

This is absolutely for me. ADF works for me. Being in my 30s its the only thing that actually works for me.

[@ReallyThatGuy8]

For me.

[@LauraB.335]

I do ADF right now, with 42-hour fasts 3-4 times a week. I love it. I’m losing fat and save so much money! Right now, I’m eating keto, but eventually, I’d like to add some flexibility to what I eat. I love this way of eating, as it, overall, is so flexible and can change according to my schedule or how I’m feeling.

[@adventureswithadam3581]

This is exactly what I’m doing! I thought I was the only one! Keep at it!

[@a.humphries8678]

I just did 41 hours and it was brutal. I didn't drink coffee on my empty stomach because that gives me acid stomach issues, so then i got a terrible headache and was dizzy. I caved and had a huge coffee with a huge meal so I could take some Tylenol. I think I jumped to extended fast too soon.

[@PursuitForBetter]

I've been doing this almost my accident since starting Keto around 9 months ago. It's helped me to lose 87 pounds so far! Just not hungry so fasting comes very natural on this way of eating.

[@app321]

Thanks!

[@jamesduffy9949]

i fast once a week sometimes twice, roughly 15 to 18 hours, stay low carb all week, no carb a couple days a week. i cheat and eat pizza a couple times a week. In July i weighed 283 lbs, this morning i weighed 216. Even the days when i fall of the wagon and eat pizza or drink beer, i still weigh less the next day. Appreciate all your help Thomas, been spreading your videos to all my overweight buddies.

[@texasnative]

I’m doing ADF for the entire month of August. My eating window is 5pm-9pm every other day. So far I’ve lost 12 lbs in 18 days 👍

[@JakobStrand]

Alternate fasting is the best way of losing fat weight I´ve ever tried (and believe me, I´ve tried them ALL). I do variant of this with a 24 hour "fast" 3 days a week where I finish the day with a couple of boiled eggs and 500 g of veggies. The other 4 days I workout, mainly weight lifting, and eat slightly above my maintenance lvl. This gives me a total of about -700 kcal day. Losing fat while, no desire to binge, dont go hungry all the time, can eat pretty much what ever I want and also eat my self full.

[@lyngartin318]

I’ve actually thrown food away on my eating days because I’m too full to finish. Working to rethink how much I try to eat to mirror my smaller stomach capacity

[@roseom2878]

First week of ADF, I am shocked. I really crave healthy foods, whole foods when I break my Fast. Cravings for sugar or processed foods are gone. The first days were rough, but it's so worth it.

[@dhiradasa8408]

Are you still in it?

[@gagasluxury7458]

Tea. I’ve been fasting for almost 3 days. My ketones level is 2.9 and I’m so happy I succeeded it.

[@ThomasDeLauerOfficial]

🙌🏻

[@angelrogers4851]

I heard that when your key tone level go that high it’s bad is it true

[@janpteyag2287]

@@angelrogers4851 I've heard this too

[@mitchell7196]

I do my main workout Monday, Wednesday and Friday. I feel like this schedule will be perfect. - Sunday - last meal 11am - noon Monday - last meal 6 - 8pm Tuesday - last meal 11am - noon Wednesday - last meal 6 - 8pm Thursday - last meal 11am - noon Friday - last meal 6 - 8pm Saturday - last meal 11am - noon

[@shirleyclarkson4819]

You are a God send❤ I'm 63 and not ready to throw in the towel . I was trying to do WW on my own,by eating alot of no point foods. Which for me was fruit. I love fruit. I know I'm gluten intolerant , so I did stay away from the bread . But my insides were so bonded up I thought it was time to make a doctors appointment (I haven't been to the doctors in decades ). I don't know if it was the ACV or cutting out the carbs but I feel like a brand new person. I'm doing the intermittent fasting with you all and its great!🤩😘

[@KingYang05]

I’ve been doing this since I started. I figured I’d ease into fasting by doing it every other day. I thought I exclusively came up with the concept. Lol.

[@Fitzavig]

Same. If longer fasts cause issues, why not alternate days? Guess it's just logical to a degree.

[@mohammedsog7039]

This is known as the fast of David. It was Prophet Dawud who first started this tradition and it is the most beloved form of fasting to God. The Prophet Muhammad encouraged us to fast two days a weak (Monday and tbrusdsy) and for those who wanted to fast everyday that they should abstain from this but instead perform the fast of Dawud which was fasting every other day. Muslims have been doing this for over 1400 years. Islam came down to teach us how to live the best and most healthy of lifestyles from diet, to physical activity and health care + many other beneficial aspects needed in day to day life.

[@ThomasDeLauerOfficial]

Lol! Nice!!

[@stephenblackwell5533]

@@mohammedsog7039 You must not take all of David's advice as I hear you are Muslim. Fasting is a good thing....

[@Khalbo666]

@@stephenblackwell5533 Well ... funny you say that. Prophet Muhammad said "I like to fast as David did. On alternate days." Besides, what most non-muslims dont seem to know is, ALL devine prophets are considered respectable figures in Islam. Theres 25 prophets mentioned by name in Quran. And 5 of the prophets (Jesus, Moses, Abraham, Noah and Adam) are considered as the great five. David is mentioned multiple times in Quran and in sayings of Prophet Muhammad. For instance, the fact that he had a beautiful mesmerizing voice and birds used to sing along with him when he used to recite the word of God that was revealed upon him.

[@notgabriel8624]

This relit my fire, I used to be very into fasting but I fell off hard. This summer the grind starts again

[@tomasemilio]

This is great. To me this is the ultimate formula: I workout hard on non-fasting days, I might workout on fasting days and I do 20-22 hour fasts. And also I do not eat sugar ofter and try to eat clean most of the time. There you go.

[@kaylafortuna5326]

I’m so glad you did a video on this. I have no explanation for why hflc doesn’t work for me anymore. I’ve struggled for THREE years to lose the 25lbs gained from stopping concerta and smoking at the same time. I lost 10 pounds in 2 pounds in 3 weeks with this method!! It must have done something to change my metabolism. It isn’t easy but it works. Thanks!

[@alphatang2000]

Wow!! This looks really attractive as opposed to the OMAD.. Thanks Thomas!!!!!

[@kelseybrennan6880]

just starting doing this naturally and feel amazing. So much energy, so much more time saved on the fasting days. I'm even more productive and motivated on the fasting days.

[@yulialelekova]

Thomas, thank you so much for being the inspiring and caring individual that you are. I’m still fairly new to your channel, but since I’ve started learning from you 3 weeks ago and following your advice, I have lost 9lbs, after not being able to lose anything for over 3 years. Thank you!

[@RUKiddingme3686]

Halleluja!!! I've been messing around with low carb and fasting for a couple of years with the TDL channel and others and have found that one low carb meal every two days with one meal a week a "cheat" meal works for me. I walk and swim 2-3 times a week. My family, friends, and even my doctor think I'm a nut. I've done my own research and I appreciate you putting this out on the interwebs. I feel vindicated and just in my crusade in living a healthier life. To date, I've lost 59 lbs and the weight just keeps peeling off. Thank you!!!

[@reginacarter6064]

I'm 44 and I'm getting ready to try this today. I've been fasting for 20 days and have lost 8.5 lbs so far. Thank you for the video. Just signed up for Thrive.

[@jedcavenesantos8255]

Hi Regina. This is Jed. I have this keto diet system that may help you and to your friends. Its seems legit. Do you want to share it with you?

[@AmazingLarry7272]

I've been doing the 16/8 fast everyday for the past 5 months and it has worked but seems to have plateaued, I'll defiantly try alternate day fasting! BTW...thanks for your videos, love the science behind them. I went from 305 to 178 by following your advice about keto, what to eat and how to maintain the weight loss, thanks again!!!

[@Tom-rc2hd]

Have been doing this for 3 months its working great..can even have a beer on my eating days. My original info on this came from a big study Dr. Krista Varaday did on this a few years ago. I am pretty much keto on my eating days... feel great. No changes in my workouts at all...

[@uniniversalstar1974]

I just finished my first day of ADF 1/2 cup of black coffee and nothing but water for 24 hours. have been doing OMAD for the past few weeks and I definitely lost weight from that now I’m leveling up for even more weight loss. My goal is to lose 20 1bs which will put me back in my pre marital weight of 132 1bs @ 5’6. I get to eat today and I’m not even that hungry where I’m going to over eat. Good luck everyone and stay focused. We can do this!!!!

[@CarbageMan]

I'm doing a modified form of this now, and it's broken me through a plateau. Dr Jason Fung has written about it in his book "The Complete Guide to Fasting." My modified version is in coordination with my weightlifting schedule, so I'm fasted when I lift every third day. Sometimes I fast the day before that, too, and when I'm fasted, I do light, steady state cardio (a long walk) as well. After weights, I have a collagen shake and go home to have zoodles and shrimp, so it's very low fat at first. Then, about 90 minutes later, I have "real" dinner with a steak and cruciferous vegetables. The next day, I may or may not fast again. Usually I don't, and wait for the day before or day of weightlifting. If it's on a weekend, I might fast, take a long walk and "get busy" so I don't think about eating.

[@rolandoperez6130]

HEY HOW LONG AFTER YOU LIFT DO YOU EAT?????

[@ThomasDeLauerOfficial]

🔥

[@CarbageMan]

@@rolandoperez6130 I have the collagen shake immediately (like, in the car, right after I lift) and as soon as I get home, I make the low-fat (also low-carb) mini-meal. Then I try to have the "real" (keto) meal 90 minutes later.

[@CarbageMan]

@@ThomasDeLauerOfficial Frankly, I should have credited you as much or more than Dr Fung, as the zoodles and shrimp right after lifting while fasted was based on your advice. I basically just combined it all, and it works great! This is Dr BenBo's 15 minutes to fitness style of lifting, by the way. I'm in and out of the gym in 30 minutes if no one's hogging any machines (yeah, like that ever happens!) That is also the most effective use of my gym time, BTW, if I didn't make it clear. Basically, it's "single-set-to-failure" lifting, where you plan single sets for 30-90 seconds of very slow reps, creating the burn in the first and only set. The failure should be graceful and controlled, not sloppy, or you hurt yourself, which is why you also go slowly, I think (though I'd already learned to do the return stroke slowly in the past to maximize the burn.)

[@maxstone9999]

Carbage Man I am curious what the precise negative consequences are of not eating anything after you lift at the 30 minute mark, say 3 to 4 hour mark and the 24 hour mark. Why exactly is it so critical to eat soon after you lift? Logically I would think my muscles just stay damaged until I finally eat enough protein to fix them so fasting after heavy lifting should just mean I am possibly sore longer

[@karinelegault-leblond7964]

I have started modified ADF at the end of March and I'm writing this at the beginning of May. My version so far has been fast days on Mondays and Wednesdays. Eating normally on my eat days,no particular diet, but I generally eat well and have treats when i want it (which is becoming much less naturally. I had been doing intermittent fasting (up to 22 hours max) since last July but i wanted to take it to another level as i has reached a plateau after losing about 28 lbs of fat between July and October. With ADF since the end of March, I'm down another 15 lbs of fat. It's amazing and i feel great now on my fast days. I don't eat at all on those days and i "clean fast" (black coffee, green tea, water, mineral water, electrolytes with no sugar or flavor). This week, I'm adding a 3rd fast day, to see if it works well or if I should stick to 2. We'll see how it goes. Oh and the days before my period, I take a few days off fasting, but i can resume ADF as soon as my period starts.

[@RyanOwensWorldofTyros]

Back in 2016 i was 195. I fasted omad for 2 weeks. Then...started fastering whole days every few days. Once i started it pushed me over the weigh loss edge. I got to 169 in less than 30 days. Its harder to do that again now that i have work and kids.

[@DashwithNic]

This is really good information. I have been doing some fasting and have been terrible at OMAD and 18:6 as I just over eat. I’m now trying ADF ( Clean fast method) and after few days I’m really enjoying it and my cravings have disappeared. I’m not low carb or keto ( actually eat vegan with no macro restriction) Thank you 🎉

[@gameANDchange]

I started doing alternate-day fasting two weeks ago. It's my new normal. I just tell people I eat every other day. Simple. I try to make sure the amount I eat isn't more than double the amount I normally eat in a day. I definitely notice changes in how I feel and I'm losing fat.

[@aprilsion3189]

Started my keto around second week of February the first week was a challenge can't help and had some unhealthy carbs but I stood firm on 2nd week got invited to an advanced birthday celebration of a friend only touched the salad and plain chicken, was able to do Omad 23/1 for 2 days on my 3rd week, eat out twice with friends having only salad with chicken.. I was having difficulty losing weight before I was 88kg and was able to go down to 67kg 4 years ago and started gaining it back to almost 89kg. Now after combining keto and intermittent fasting yesterday I was 80.5kg in 1 month from being 88kg gotta do some exercises to boost it . I'm on my 4th day of fasting, water, coffee, tea without feeling any weakness nor cravings yay! some headaches yesterday and today due to my monthly visit.. thomas, you've been part of this journey.. thanks!

[@carlberthold628]

Thanks for this! Been waiting for an ADF video from you! I’ve been alternate day fasting for exactly a week as of now and already noticing some good results.

[@eveshakra9776]

5 months postpartum and my appetite is crazy these days! Definitely starting this tomorrow!

[@Angelina_Rose]

This is great and I love your kitchen. I used to do IF and lost 25 pounds easily but then went back to grad school and now with the quarantine, all that anxiety, put 40 lbs on easily 😫So I might do this, it seems it might work really well for me. (I never overeat either with IF I felt satisfied with little food).

[@1GoldenBreeze]

ADF is the easiest way of doing I.F. for me and came naturally after doing keto for about 6 to 8 weeks. I found that I just wasn't hungry every day so I went with it but was a little concerned about it. I read a couple of books on it and then felt at ease and I haven't looked back. My ADF is usually 40:8 but sometimes it's 36:12

[@ashalt867]

My body definitely prefers ADF vs 16-20 hr. I'm excited you came out with this as a reminder, I try to change it up and see how I react. I'd love to see a video on the science of water manipulation with salt! ❤

[@robertdemarais3327]

Great video. Yeah I fast 3X a week Monday, Wednesday Friday on days I don't workout. On days I workout I eat. I myself just feel better/stronger at the gym when I eat, but that's me and I know you and others like to train fasted. I lost 30 lbs doing it this way.

[@halosunnah5446]

Thanks you so much for your explanation. I did alternate day dry fasting for a religious reasons. I ate once a day when I fasted. I never know if it has proven benefit because people have been fasting in this manner since ±1200 years ago for God, without knowing the health benefits.

[@stars_for_night_lights]

This is Gold. Just started a few days ago.

[@HB-xw6im]

I dont like to fast everyday because on my eating window i feel stuffed and pressured to eat more than i want. Ill def try this!

[@improvisiongaming5385]

Not only have i been inspired by you to start fasting but im going to do keto diet and alternate day fasting after ive finished my current long term water fast, im on day 9 right now and have lost 21 lbs ive been exercising aswell. I suffer from mental health issues and also overweight and honestly waterfasting is the best type of medication i ever done. Thankyou thomas seeing the pictures of how big you was and how you are now hit me hard and inspired me tremendously 🙏 keep up the good work

[@shaunsmith9733]

Great video. I pretty much fast 18-20 hours every day but i think im going to switch it up and do this for a while. Think ill do the 36 hour once a week or every 2 weeks while doing the 24 hour every other day for the most part! Thanks!!

[@bairfreedom]

I just started this. I like it. Better than constant restriction and hunger.

[@jenniegrafe1736]

I also follow Rachel sharp's videos here on KZbin and she talks a lot about alternate day fasting.

[@JohnnyCage333]

Great girl! Rachel Sharp👍🏻

[@nuffplanewalker8490]

My Journey started Dec 27th at 268, today I weighed in at 226. Especially with this pandemic it’s going get challenging, howbeit, we can all use this time to work on ourselves, and the things we have wanted to fix or adjust. If we stay in and just watch tv and lay around and eat junk, it’ll cripple us. Once we are able to adjust back to the life we once lived before COVID, you’ll decrease your adaptability. Wishing all of you good luck on your fat loss journey, patience and strength throughout the universal predicament and any other challenges you may be facing. Stay positive stay Proactive

[@DimitriVonTolan]

AH!! What a coincidence!! It just happen that I've been doing this for ten days now. 36 hours fast, 8 hours eating-windows. Alternate day fasting, interrupted by ultra-clean Keto (Only grass-fed meat, wild caught fish, no-lectin greens, coconut oil, olive oil, walnuts as fats. No egg-whites, no cow-milk, of course no sugar, and little cheese and 40grams quinoa, pressure-cooked). Little exercise on my fasting days. I'm down 6.2 kgs, 13 pounds, in just two weeks. MAGIC!! And I'm full of energy, my sleeping has improved. We'll see my blood work next month!

[@tarawiselove]

Wow! Great job and keep going. Keep us posted on the blood work results in a few weeks!

[@DimitriVonTolan]

@Mark Aguilera gained it all back with interests. Happy?

[@ontheway1061]

I've been contemplating ADF for a while now but terrified! I've watched this video at least 4 times for motivation as I'm liking all the benefits mentioned! Will start Friday. Thank you for this video and if you haven't done one in the past, I'd suggest for you to make a video for motivation during a fast. To steer us through the hunger and to help us get back to our WHY. I have a very strong why, but it goes out the window when I'm super hungry!

[@a.humphries8678]

Did you do it? I'm here getting motivated to start ADF.

[@Ith.977]

Edit: -3 kg in a week! Been fasting for almost a week, as an anxious person, this is highly sustainable. The cravings and anxious hunger is mitigated with the thought "tomorrow, you can eat it tomorrow" knowing that is so liberating.

[@davidinabundance6801]

Right!