Beginner's Guide to Alternate Day Intermittent Fasting (& why you should consider implementing it!)

[@justalauren9750]

I lost over 100lbs alternate day fasting, and have kept it off. It works! Thanks for putting this info out there again.

[@Iris-lk9ig]

Fantastic loss, congratulations

[@cm6275]

Awesome, I’ve just started. How long did it take you?

[@justalauren9750]

@@cm6275 probably 8months. I've been able to maintain too which I was never able to with programs like weight watchers. I do notice that if I go on a food bender I gain, but a fast takes care of it. I am still 10lbs heaver than my lightest weight but I'm in smaller clothes and have more muscle definition. I would like to lose the 10lbs. I am still working on seeing myself as I am, which is hard after losing such a large amount of weight. There is certainly a mental aspect to it.

[@cm6275]

@@justalauren9750 That’s great, I’m so happy for you! I started fasting last March (clean anyway, I had tried it before in 2019 but didn’t know about the clean fast). I got consistent last December and I’m coming up on 3 months fasting everyday in some form. There’s been times where I wanted to quit and do a calorie deficit bc it’s “faster results,” but I can’t because I know fasting is what really works to heal the body and keep the weight off long term. Were you doing the straight 36 hours or MADF? Also, did you clean fast? I have a similar amount of weight to lose, so I want to absorb as much info as I can.

[@tracygill9868]

Can i ask if you watch what you eat on feed day?

[@slopez1901]

I’ve lost around 12 pounds maybe a little more since March I’m on my 11th week so that’s about an average of a pound a week which is perfect. I stick to around 18:6 just did my first 24 hour fast yesterday and I breezed right through it. I notice I want to eat a lot more a few days before my cycle. And then I literally have no appetite two days after I start so that’s a perfect time to do a 24 hour fast. I walk every day 3 miles in the morning 2 miles in the evening and I listen to nothing but intermittent fasting Videos different doctors I listen to fast face repeat on audiobook it literally changed my life. I don’t crave junk food anymore and if I do have junk food I only have a tiny bit and when I eat I only eat until I’m satisfied I don’t want to eat over eat anymore. I have so much more energy and mental clarity it’s crazy plus almost all the cellulite on the back of my legs are completely gone!!!

[@sabriyastewart8704]

Good for you! I think for me I sometimes still eat past satisfaction until I'm really full although not stuffed. It's mental. I start thinking I haven't eaten enough to be done. Sometimes also I'll eat only 'til satisfaction and then an hour later I'm hungry. I'm still figuring it out I guess. Haha

[@maryfolks9368]

That's wonderful, good job 👏

[@slopez1901]

@@sabriyastewart8704 I did the same thing at the beginning honestly every day I had to tweak something try something new there’s so many videos out there of people going through the same thing put your AirPods in every day and make sure you walking to get some sort of exercise and listen to all the information you can take in… I’m not perfect but this is’t about I failed or I didn’t fail… consider failure as feedback you don’t really fail until you’ve completely stopped trying so maybe Somedays you need more food than others just listen to what your body is saying and don’t beat yourself up

[@sabriyastewart8704]

@@slopez1901 thanks, that's helpful to hear and good advice.

[@martinezjames83]

I started March 12th. Great job :)

[@stephaniemckenzie3552]

When you mentioned about your scar, it made me look for my old burn scars on my wrist that I got in high school making enchiladas (I'm 53 now) and wow, they used to be raised and very noticeable but now they are flat and not very noticeable at all, I had to look for them 👍 so very awesome! If autophagy is doing that to my old burn scars, I can just image wonderful healing going on the inside of my body! 🙌💜

[@denisemessier2815]

Great video Jackie! I have lost 56 pounds since last November. I am close to my goal weight. I love IF. I watched a podcast with Gin Stephens and it was amazing. Thank you for looking out for all us foodies. You rock!

[@blkbrn1952]

Jackie when I started watching you I never expected to do a down day, not my thing, lol. Well never say never. An upcoming family event led me to try it and the down day was easy, however I really overate on the up day. I was miserable, took me a few trys to get it right but I finally got the hang of it. I've actually done 2 down days in the past week and while I can't say that will be my norm I do think I will try and do one a week at the very least.

[@kellyoconnell2169]

Totally agree with the over eating speeding the metabolisim. I hit 199 lbs in 2001 I'm 5'6 and was about a size 14-16. Went on a 1200-1300 calorie a day diet. I was strict with it for the 1st 6 weeks and of course lost weight.I ate mostly healthy, but if I wanted a fast food cheeseburger, I counted it in. After 6 weeks I allowed myself a "eat what you want day" once a week usually Saturday, usually pizza & beer lol! I always weighed myself on wednesdays . Once I started that "cheat day" I felt I was leaner and the pounds came off quicker. Maintained 143-148lbs 2002-2020 size 6.. Now 158lbs jeans are tight. Need to drop the 10lbs I will blame on events of the last 2 years lol! Love your channel Jackie!

[@FastingFoodie]

Thank you Kelly! Congrats on your success and kudos to you on experimenting and trying new things to see what works.

[@Rosa-kf6yy]

Thank you for the info Jackie. It's so nice to see so many people finding the key to better health and keeping weight off. You are a huge part of that Jackie. 👍 You have a wonderful way of communicating.

[@Mrsjennysueq]

I JUST started this Friday at 5:30pm. It makes sense for me and I am doing a 6 hr eating window right now. I haven't found any trouble with it so far ( just a couple days), but wanted to say thanks for the information!

[@GodFamilyUSA1110]

I have started reading the fast feast repeat book online and I've only started for the last couple days but it's been a eye opener because I feel like I was doing some things that are no no's I feel like that's why I wasn't really losing any weight but I am a diabetic and I mainly doing it for diabetes however losing weight is going to be a plus that will also help with my diabetes so if I get the benefits from my sugar levels being lowered and my weight going down then I am super glad and I've been listening to your channel for about a month now and I've been playing catch up with how you got started and I think it's been very inspirational. Thanks for all the feedback on your journey!

[@Seasonedwithsalt68]

I enjoy your videos! I also started IF in March per your recommended reading of Fast. Feed. Repeat. and ripped the bandaid off and haven’t looked back! Thank you for sharing the “realness” of how you adapt your lifestyle. It’s very helpful. I also have tuned into watching Dr. Mindy Pelz and think you would enjoy her content. She speaks on mostly female fasting and hormones but also includes helpful strategies for variety fasting and what each hour brings to healing the body. Thanks again and I look forward to more of your videos ❤️

[@FastingFoodie]

Thank you so much! I will have to remember her channel, I appreciate the suggestion.

[@ahmedshiban7991]

According to Dr. Satchin Panda's research: Shifts in the eating windows cause disruption in the circadian clock mechanisms and take 2-3 days to recover from. So the feeding window has to be regular. If not, its like jet lag. Any thoughts on this?

[@ACottageGirl]

Hey Jackie! This was awesome! I discovered Gin in like February? Just finished the Fast 5 book as well. I'm not new to fasting, but newer to all things Gin-style fasting. So great to find a kindred here on youtube. I'm firing up my channel this summer, and hoping to include bits of IF lifestyle vids now and again from a 'mature woman' perspective. And THANK YOU for the playlist on 500 calorie day food ideas. I've not tried 500 down days before (just straight no food down days) but want to try as I'm getting headaches sometimes with no food.

[@celeste4356]

Thanks for your time. I always look forward to your videos because you're very real & encouraging. ✌🏼💙🤗

[@drownedhorses]

I've been doing true ADF since 9th Jan and lost 11.3lbs. I'm gonna keep going till I lose 30lbs more. 😄

[@niecysstory5990]

How's it going so far? I'm wanting to start AFD as well 😊

[@MayaYunaLuna]

Today was my up day and I ate like *royalty* LOLTomorrow I feel like not eating and I will fast 48 hours. It seems to reset everything when I get a longer fast in from time to time and makes me feel good! ^_^

[@Dustandfuzz]

Thanks for this video. I’m just starting alternate day fasting. Tried intermittent fasting, 16:8, but it didn’t work for me. I’m not having 500 calories meals. I have tea but a little skimmed milk in it because I can’t stand it black and will have a headache if I don’t drink it. But that is all for today. Keeping it really simple. Will try to eat healthy meals on the non fasting days. Every day I have a multi vitamin, an algae oil capsule in the morning and a probiotic capsule at night.

[@weeni001]

What a great video! I also like variety and flexibility. I never thought of mental variety that you mentioned. Gotta get these books and thank you for the teaching and share!

[@davenewhouse1708]

Your scar story is interesting. I’ve been intermittent fasting for a few months now (18/6 split) and I just noticed that the end of my right thumb has been tingling, which is interesting; I sliced it badly a year ago when I was cooking, and I lost all feeling from the end of my thumb - probably destroyed the nerve cells there. But now it seems as though I’m getting feeling back. Now, that COULD be just time doing the healing, but it also could be the effects from autophagy, I think.

[@reginalemoine5809]

Great video, Jackie. You explain things very well.

[@patriciabrikho8817]

Did you lose the weight by eating the same way you do now? If so did you just stop losing weight when you were at the proper weight for your body? Thx love your enthusiasm for fasting it’s contagious.

[@devdawg22]

Our bodies are great at adjusting....gotta keep it on its toes

[@mcspankie2010]

I love that you're talking specifically about what changes you have had like the scar clearing up and the other things. Thats amazing! My freckles have gone away and an area of eczema on my elbow has healed up. These type things just prove the healing benefits of fasting

[@sparklegirl7544]

WOW! Congrats...that is amazing!!!

[@jenniferdignan8507]

I've heard about the benefits autophagy but the scar thing is new to me. That's so cool!

[@PastleLif3]

I love your hair and your quality of videos!

[@coachcarrie0579]

Thank you for all your videos. They are very informative and encouraging.

[@2007mcg]

Hoping to break a plateau with a couple down days a week 🤞🏻

[@sueperez21]

Great video Jackie ❤ Thanks for the information. Love 💘 it.

[@jennifer.anguiano]

Hi Jackie! Thanks for the video. Are your down days 24 or 36 hrs. I never completely understand how long ADF is. Some say different hours. If you can guide me here I’ll appreciate it. Thanks!

[@jackienorth]

Question here. I started intermittent fasting two and 1/2 weeks ago. I've lost 8 pounds. After the first two weeks, it got easier to fast, but I noticed at the same time that the meal and snack I did have were DELICIOUS. Is it just me or does food taste amazing now?

[@sparklegirl7544]

Congratulations and yes I believe food will taste better cuz maybe our taste buds change and we appreciate our food more? Just pondering here...

[@Meskwe]

It certainly does better

[@mialee7254]

I do low carb on my down day 500 calories meal.

[@ms.rivera7898]

Thanks for the video. Very informative.

[@SimplyEnjoyingLife]

So much good insight Jackie! I loved this video!

[@amycostello8259]

Hi Jackie. I’m pretty excited to try clean IF. Love the idea of up and down days and all the health benefits to come. I can count 3 auto immune issues I have; rosacea, alopecia, and blood clotting issue. Do you think they will heal with IF?

[@freedhoelay5953]

Great presentation. Thanks for sharing.

[@coffeecrazy70]

I have been doing IF for almost 2.5 years but was never interested in ADF until watching your videos 😊 I did a modified down day this week and one last week. The problem I am having is having “stomach issues” the evening of my up day both times. Any ideas or tips?

[@beckyholbrook7253]

Thanks for all the tips.

[@jangle318]

I really think my problem with the fasting I was doing was not refueling the next day properly. I’m hoping by trying the ADF and allowing myself to eat more on my up days will help. 🙏

[@shorelineliving6336]

Omg!! My nails have stopped peeling since starting IF

[@peterpowell6168]

Thank you for your videos!

[@23angelpie]

I have been doing if for about more than a month not a ton of weight loss but what I did is consistant! I was just saying the other day was that I feel better on the inside, my insides feel better.. I cant explain it. any other way. May that be autophgy at work?

[@LoftyLoopsYarns]

Love your videos! They're packed full of easy to follow information! I was excited to check out the blog, too, but wanted to let you know that the social links under your photo on the right are linking to the account of the person that made your website template. 🙃

[@lorenaballou4513]

Thanks for sharing!

[@sabriyastewart8704]

I lost 12lbs since March with daily 20:4 IF, but I then added a once a week 40hr fast and I think it was a little extreme for me and it precipitated some bingeing. So I stalled a bit. So, I think I need to get maybe a month of 20:4 (usually a meal and a snack) under my belt to rebuild the discipline and THEN look to mix things up with a down/up day during the week. Do you have any thoughts getting into a daily fasting regimen and after that's flowing then implementing the mix?

[@FastingFoodie]

I think it's great that you recognized your own patterns to make shifts! I definitely think tht getting used to fasting is a great idea before making shifts. All changes don't have to happen at once! 👏

[@awkwardpanda75]

I’m currently lifting heavily at the gym daily - does anyone her do alternate day fasting while lifting? My doc gave me clearance to do one day a week - I’m just not sure how that will go on lifting day..thoughts?

[@debrabailey8690]

Hello. I love your video. I am on carnivore but I can't do it any more. I love food like you. I think I'll try ADF. I have a question. In the beginning of ADF. Did you eat carbs like you do now? I am 255 lbs. Do think I can eat what I want but smart about it more healthy but little sweets sometime will it work for me?

[@FastingFoodie]

I have always ate carbs, with the exception of a 1 month period where I tried KETO. It was an experiment and after I lost most of my weight. For the most part, even in the beginning, I always ate carbs.

[@kcsunshineband4961]

I apologize if I missed it, on a day down, is there an eating window(TRE) if you choose to eat the 500 calories?

[@Iris-lk9ig]

Go as long as you can before eating is my thinking on this

[@marlamay]

What is an accurate calorie counting resource? The interview varies wildly. I never know which one to pick.

[@marysusa6985]

How do you think your weight would be if you just did OMAD or another fasting window like 6/18?

[@beverleycumming1876]

I do no food Adf but want to try the 500 calorie day for a couple of weeks

[@treegee9646]

Thanks for you do three down days a week or four ?

[@take2rollem]

what fasting timer do you use???

[@MYROCKOROCKO]

Awesome Sauce Jackie 😉

[@debrarogers7776]

Please post more of your 500 calorie meals. Thanks

[@FastingFoodie]

I do need to make a new video with more ideas. Thanks for the suggestion!

[@gingernaylor9092]

@@FastingFoodie yes

[@MyViolingirl]

Yes please - or ideas for small dinner and snack=500

[@roseyoung3500]

Are there any electrolytes I can add to my water while I am fasting? I seem to get muscle cramping during my fast period.

[@gingernaylor9092]

I do Celtic sea salt ( redmonds), potassium and magnesium

[@eileendijohn2971]

Tried ADF only lasted fast of 19.5. Drank protein shake 390. Jumped right back into fast.i guess this would be considered modified ADF. Is this correct? Always clean fast

[@cm6275]

Yes. That’s what that is

[@chloebug4573]

I have a random question! I fasted today for a little over 21 hours. Today I ate a total of 1050 calories. Is that too much calories to consume while fasting? I always fast for at least 18 hours no matter what. Just curious. Thank you!

[@FastingFoodie]

Congrats on the long fast. 1050 calories seems very low to me to maintain on a regular basis. I don't count calories generally, but I am certain I eat more than that. Make sure you eat enough.

[@chloebug4573]

@@FastingFoodie thank you!! And thank you for channel! It keeps me motivated!

[@angelacarpenter9134]

Get a calculator for how many calories at you age height weight etc when you do adf you need to at least hit that number or even higher this is why I love adf I eat more I don't even look at what I'm eating now I eat in my up days what I want I have been doing this for two weeks and I'm down nine pounds

[@shamarr81]

I really don’t understand it and I think I’m doing it incorrectly or when I do eat between the windows I’m not eating the right foods HELP PLZ

[@k8jones121]

Same. I need to plan to fill my window with the right foods, too. But that's it. I need to plan better! Best of luck!

[@Iris-lk9ig]

Give it time, you’ll gradually moved on to more healthy choices

[@Cotafaye]

I wish my eyes would improve

[@sarahcastro5379]

So you can have cold brew with ingredients being coffee and water , even though it has 15 calories?

[@blkbrn1952]

How big is the cold brew you are buying? A cup of black coffee does have 5 calories but it is still allowed on intermittent fasting.

[@beckyholbrook7253]

Have you ever taken electrolytes capsules? Someone recommended Reset to help for long fasting.

[@ShannonThor.]

I use fasting salts powder

[@ShannonThor.]

On amazon

[@dizzydaydream9647]

Surely ADF is eat one day and then fast the next……eating 500 calories on your fast day is not fasting

[@cm6275]

It’s not 1 fast. It is two fasts. You fast for 18 hours. Break for a small meal usually 30 minutes or less. Fast another 18 hours. This is considered a down day because you didn’t eat normally. It is not one long fast.

[@creativecraftswithginny]

Do you suggest Omad on holidays?

[@FastingFoodie]

I would give yourself grace to enjoy the holiday in whatever way will make this lifestyle sustainable. For me, I usually eat more on Holidays, but I have completely fasted over special events because the particular food wasn't worth breaking the fast. Freedom to choose will allow you to feel best and make this sustainable long term.

[@bhoomikadinesh6047]

It causes hairloss!!!! Isn't it?

[@finnwiggles28]

Your teeth are gorgeous, how do you keep them so white w/your coffee passion?

[@FastingFoodie]

First off, thank you, I never get teeth compliments. 🥲 I don't do anything special above brushing and mouthwash, drink lots of water too... maybe it's like a rinse?! lol

[@eringarceau3752]

Not eating anything for 24 hr period isn't great

[@judybelight8041]

Try the 22 and a two hour eating window after a week I slid into 36 hour fast

[@rayj.9568]

How do you know? Healthy people doesn't have to be so weak that they can't practice the discipline of fasting.