What Is Alternate Day Fasting?

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TIMELINE:
00:00 What Is Alternate Day Fasting?
01:13 People Lost 4-6 kl with Alternate Day Fasting
02:17 Can Alternate Day Fasting Lower Blood Pressure?
02:53 Does Alternate Day Fasting Stimulate Autophagy?
03:16 How to Do The Alternate Day Fasting
04:17 How Long Would It Take To Control Hunger When Fasting
05:11 Fast That Will Help YOu Burn More Fat
NOTES:
What is alternate day fasting and why would you want to do it? Is it more effective for weight loss compared to Intermittent Fasting?
Why would you want to do Alternate Day Fasting?
-more weight loss
"4.5 to 6 kilos of weight (13 lbs) in three months, which is more than what's seen with other intermittent fasting regimens that limit eating periods to a certain window each day."
-lowers blood pressure
-better for insulin resistance
-deeper cellular cleaning
How do you do Alternate Day Fasting?
-feast one day, fast the next day
Downside
-harder to stick to than a calorie restriction diet (38% dropped out compared to 29% with CR)
How long does it take to get used to it?
-10 days to get control over hunger
Study: Alternate day fasting for weight loss: Everything you need to know
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Please note the following medical disclaimer: By viewing this video you understand that this video is for educational purposes only. It is not intended to substitute for professional medical advice and should not be relied on as health or personal advice. Always seek the guidance of your doctor with any questions you may have regarding your health or medical condition. You also understand and agree that the terms of our Privacy Policy and Terms of Service apply to your interaction with us.

[@BillDeWitt]

I did alternate day fasting with IF and keto. Basically 44/4 IF, for two years and lost 100 lbs and was declared "no longer diabetic" by my skeptical doctor. A1C ~5.2 I did throw in some longer fasts, up to three weeks, but the mainstay was ADF.

[@johnbushnell4883]

Outstanding, fasting is marvelous and exceptionally effective for diabetes. Curious, two years ago my doctors were skeptical about fasting, wanted to increase medication, recently they have actively encouraged people to fast. You are smart , informed and disciplined, congrats

[@vitech5631]

Wow, congrats for your big desire to heal yourself. You did it! Everybody wants a good health but too tired to put some learning & applying consistently. This can happen only with true desire.

[@LoveAcrossAmerica]

Congrats

[@Horseycrazy4life]

That’s awesome!

[@vasilestana9754]

Same here, but I get diarrhea when I start eating. It lasts for about 4-5 hours. That's why it's hard for me. I'm thinking to reduce the MCT oil from 1 TBS to 1 teaspoon, butter from 4 TBS to 2 TBs, and Coconut oil from 2 TBS to 1 TBS. How is your experience? I really like the 45/3 ADF with Keto, but the diarrhea is bad:) I workout in the eating day as well, like 4 hours after eating.

[@tdill96]

Huge fan of ADF. I'm more of an all-or-nothing person so just saying "i'm not going to eat today" is easier than calorie restriction where I'm tempted to overreat

[@johnbushnell4883]

Easy on the mind

[@lorcis1]

me too

[@agapelovepietas]

Does your body catch on and stop losing weight? I've heard a lot of people say that you need to change up the duration of fasts to keep the body from plateauing. Is this also true for ADF?

[@johnbushnell4883]

@@agapelovepietas It does for me, lasts about two months, switch to OMAD for Two weeks , then start another cycle

[@agapelovepietas]

@@johnbushnell4883 thank you! I appreciate your help! 😊

[@thevintagegemini]

I am down over 50lbs since Jan 1, 2024 from this method. Its absolutely life changing!

[@DrMindyPelz]

🎉 Congratulations!! 🔥 YOU do hard things 🙌💪

[@olyatice8663]

​@@DrMindyPelzhow about nuture phase? I'm in my perimenopause and feel my progesterone is not happy 😢 but I struggle to loose weight and want to try ADF ❤

[@christysmith5211]

I live this style of fasting. But I add a lot of prayer and intercession to my model

[@BurtsDesserts]

💯

[@alishinan]

🙌🏽

[@colleenhoward7330]

Prayer is the key!!!

[@Zaidi_227]

Alternate day fasting is the fasting of prophet David and it is most beloved to god

[@dawnminton2848]

Jesus nudged me for over a year. I'm very blessed for this. Now I'm going to try this version with his strength!

[@noway3372]

2 months in ADF love the results, except the expense of needed a entire new wardrobe

[@sugabooify]

I just finished my 36hrs, I watched this video a week ago and told myself that I will never be able to do it. I just woke up yesterday and told myself today is d day. I'm so proud of myself.

[@DrMindyPelz]

🙌👏👏

[@joanhebert73]

First 7 weeks I lost 15lbs doing alternate day fasting.(BTW, I'm 70) I'm still going. 20 more lbs. Hang in there everyone and believe you can do it !! ADF is very helpful for food addicts, emotional eaters etc. Having to face food, what to eat and how much e-v-e-r-y-d-a-y is really a chore for people like us. It is a relief in many ways to just know, "I'm not eating today". When feeling discouraged I tell myself when fasting "this is the day that makes it all happen" and I know, THAT is the TRUTH.

[@kaliha55]

Yes! Thank you for that statement 🙏🏾

[@cherrypie1832]

Congrats on your success! I'm 73 and 10 pounds from my goal weight. Do you think ADF would be helpful for me? I'm really stuck and can't budge the scale. I, too, am an emotional eater and making food choices everyday is fraught with peril! :-)

[@joanhebert73]

@@cherrypie1832 Yes Cherry, ADF could be the thing that moves you forward. If you like it, it can then be a tool to pull out when needed after you reach your goal weight. The first 2 months for me were not a problem but the last 2 have been a bit hard but I'm still losing. This is my last month ADF. In May I'll see what feels right , maybe OMAD a couple days a week. I will likely be at my goal weight by the end of May. And I will definately use fasting periodically as needed. And remember that some weeks we don't lose but then the next week we may lose more than expected. Life is just like that. Believe in yourself, your goal and why you want it and keep going no matter what AND don't limit yourself totally with foods. You have to be able to eat some things you really like while being able to let go of other foods that aren't as important to you. So important to be good to ourselves, how we talk to and think about ourselves and how we treat our bodies . Eat lots of healthy foods. I hope you know how to cook. Since we all eat, we all need to know how to cook and eat healthy and enjoy our food. All the best to you Cherry!! and to all. Happy Spring. J.

[@cherrypie1832]

@@joanhebert73 Thank you so much for responding! I'm starting ADF today and will start with a fasting day. You sound like a really intelligent, practical person, Joan. Love your approach.

[@jankalunden7045]

Omg thank you! Im a 53 years bulimic and on day 5 of ADF

[@ninaflo752]

Grateful for Islam. ADF is called the best fast. The fast of prophet David. Now backed by science. Thanks Dr for your awesome work.

[@DrMindyPelz]

💙

[@Zaidi_227]

My thoughts exactly! Alhamdulillah for the gift Islam

[@clarakambiambia3446]

OMG...Just finished my first 36hrs fast!! So pleased with myself! Thank you for your support Dr Mindy👍

[@banyana6515]

Feels great doesn't it? I did 36 hr fast two weeks ago. I wasn't even hungry at the end. Was brilliant. Felt so proud. Well done😊

[@JournalsByLeigh]

Of all the IF variations, I've tried, ADF easiest to stick to. Mentally, the ALL OR NOTHING approach works for me. That said, I've never made it past 2 weeks. BUT tomorrow I'm back on track with a full fasting day, so this video has been a sign!! 🙏❤

[@probablecausetocheckhard-drive]

Surely omad would come easy to you then

[@marinakalinin5025]

And maybe it is reasonable when you are in the week before your cycle and it is ok to take it easier? And then, once your cycle starts, start ADF again?

[@dincykdominic2521]

Are we allowed to to have our vitamin tablets when we are in alternative day fast

[@ayandandamane2618]

I always find the days before my cycle starts to be difficult. I start having cravings. I'm considering eating twice on those days. ​@@marinakalinin5025

[@HungryTrashPanda]

ADF 4:3 is the only fasting lifestyle I’ve been able to do well and permanently, and my hypertension normalized in a week. OMAD feels far more restrictive, and it is. 7 meals a week, vs 12 meals and a couple snacks a week. Longer fasts, more benefits, less restriction. No urge to binge. A total win.

[@drbeauphooko6590]

is it sustainable?

[@jenfield07]

I've just begun ADF- just 8 days in, but already 15 lbs down! Have been overweight all my life (51 now) and also have MS. This is a last ditch effort to lose weight b4 I have to go wheelchair shopping. I'm all in!! I absolutely love it.

[@DrMindyPelz]

🙌

[@probablecausetocheckhard-drive]

Did you stick it out?

[@jenfield07]

@@probablecausetocheckhard-drive Still going strong. I'm 32 lbs down today. ADF is awesome. No calorie counting, no strict keto (tho I do eat fairly low carb/low sugar), and I even save money on food. 😂

[@probablecausetocheckhard-drive]

@@jenfield07 thanks for the update, you go girl, great losses 👏👏👏👏👏

[@courtneytruslow6913]

That is awesome! I have ms and intermittent fasting has been a life changer. I also cut out gluten and started taking serrapeptase and glycine and nac. Virtually almost symptom free for over a year now. Amazing. I hope you are able to overcome! Praying for you!

[@BeautyatAnyAge]

Going to break my 65 hr fast at 5pm with my hubby: bone broth, 1/2 hr later sauerkraut, 1hr later an arugula salad with grass fed filet mignon, lemon and olive oil! Down 6lbs!!

[@duvalcapozzi5328]

Im just finishing up 65 hour fast too. Feel great

[@ruudopklompen3034]

Doing ADF for 7 months now, no hunger, no cravings, no trouble at all, lost 43kilo and counting...

[@alexkaranja6252]

43!!!!!! IMPRESSIVE

[@groove1486]

Amazing! Congratulations! Have you followed any particular diet (low carb, ketovore etc)? Were you also exercising? If so, what kin? A legit curiosity. Thanks!🙏🏼

[@ruudopklompen3034]

@@groove1486 I hate sport, so NO sports... Just eating one day, fasting the next. While I do not eat any carbs on my eating day, I never felt hungry anymore...

[@groove1486]

@@ruudopklompen3034 Incredible! You are such an inspiration! So I'm assuming you are following a carnivore protocol, is that correct? What is your eating window on your eating days? Do you mind sharing your go-to meal? And thank you dearly for responding!🙏🏼👊🏼

[@ruudopklompen3034]

@@groove1486 Yepp. Wish I knew this all 25 years ago

[@richardayala4356]

I did it after I stalled for several months on the Ketogenic diet. I just could not lose any more weight. I started ADF for one month, boom; I lost 17 lbs in one month to get me to my target weight! It’s really works! I have been at 150 lbs for four years now and continue with my Ketogenic diet and combine it with intermittent fasting at 20/4 hours a day! Try it, and it not difficult at all if you are already Keto adapted! I also exercised on eating days, and did stretching on those fasting days. I am now 73 years of age and in the best shape of my life after losing 60 lbs of fat.

[@nicoletormozov8053]

Did ADF for about 6m and lost 45lbs. Did mostly 40/8 and ate whatever I wanted during the 8hrs.

[@susanbrown7938]

Inspiring, thank you.

[@chantellehess8780]

I have been keto/ intermittent fasting since February, ADF for past month. I have lost 20 lbs but my lean muscle mass and bone density have increased!!!!! ADF for me has been much more effective for me than 16/8 and OMAD. I wish more people would try it !!

[@luzamoryproposito697]

I'm trying it this month. I only have like 7 lbs to get rid of.

[@luzamoryproposito697]

On the days you eat, do you eat meat?

[@chantellehess8780]

@@luzamoryproposito697 yes ma'am, as much as my body wants. I don't force or restrict. I try to eat grass-fed/ pasture raised as much as I can

[@Horseycrazy4life]

I think I’m going to give it a try

[@MarathonMadman]

Chantelle, I have struggled with losing lean muscle during some types of fast, so your results intrigued me. How much muscle/bone mass did you gain, and how was it measured? Was it Withings Scale, or what did you use to measure?

[@duvalcapozzi5328]

ADF is my favorite fast down 25 lbs in 5 weeks. 5 days of hiit training too

[@aricbrocker611]

Lost 35lbs in two months with ADF (40:8) and 72hr fast once per month.

[@sheiladale6802]

But 40 hours between eating is close to 2 whole days. So how do you consider it ADF?

[@vitech5631]

Sheila Dale, It's about eating every other set time-frame, for somebody, the tolerance is shorter time.I think how you feel as a result - what counts. Feeling great & winning every little battle make you loose wait faster.

[@aricbrocker611]

@@sheiladale6802 Day 1: eating window 12pm to 8pm. Day 2: no eating (0 calories). Day 3: eating window 12pm to 8pm. Day 4: no eating (0 calories). Keep repeating.

[@ADY_SR]

@@aricbrocker611 exactly what I do. It works

[@LovableMe137]

@@aricbrocker611thanks for breaking this down ❤

[@TheSilverFoxxxx]

ADF is basically eating all day then doing a 36 hour fast i.e. when you stop eating at 8 at night you don't eat the next day and eat breakfast 8am the following day, 36 hours. So you are basically doing a 36 hour fast three days a week. Very effective.

[@juliakay6204]

I was coasting on ADF and then I started having hair loss and pulled back. I recently saw your video on taking minerals and my hair stopped falling out! I recommend fasting to anyone who listens. I worked my way up to ADF from 16:8 to 24 hours 2-3 times/week. I throw in a 48 hour once per month. Now I can do 24 hours standing on my head. I love it and how it’s changing me!

[@ashamohammed6274]

What types of vitamins are recommended for ADF I want to just from Monday so I am just getting everything that I need

[@juliakay6204]

@@ashamohammed6274 I recommend this video from Dr. Pelz. She goes though the minerals I was low on. kzbin.info/www/bejne/jIGUlKaDpdOaZ9U.

[@ashamohammed6274]

@@juliakay6204 thank you will look

[@monicaledesma4084]

PLESE!!! Tell me what vitamins and minerals did you take for hair loss I’ve been doing IF for 5 months now and the amount of hair I’ve lost is alarming 😭

[@shealovesjesuschrist]

@@monicaledesma4084 Electrolytes! It's the minerals you need to rehydrate! (I learned this on another ADF video)

[@dazedbydogs]

I did this 10 years ago for 18 months and lost 88 lbs. I kept it off until my mother died and I gave up. Now I'm trying again alternating fasting schedule to undo some of the damage I did by not fasting for 8 years. Alternate Day Fasting works, imo.

[@bxpandorumx5691]

ADF is definitely easier if you are doing a keto and or carnivore diet. When I started ADF for the first 3 weeks I did eat whatever I wanted after being keto for 6 months. It was a nice change of pace BUT I found I couldn't get through the longer fast on fasting days. I went back to keto the last 2 weeks doing ADF and feel much better and the fasts go by like nothing.

[@Garo.11]

Yeah to many carbs will give you hunger surges the next day. Much easier when you keep insulin down.

[@bxpandorumx5691]

@@Garo.11 yeah that was definitely my experience and lesson was learned 🙂

[@HaggisVitae]

I just completed my very first week of ADF, and lost... ready?... 9 lbs!! It's insane! I LOVE IT. Just knowing I can eat whatever I want after a fasting day makes it so doable. I can still have the occasional breakfast with my husband (couldn't doing 16:8). Also, my weight loss totally stalled doing 16:8. This has really jump started things for me. I only have about 15 lbs to lose now, but will continue doing this a few times a week after I reach my goal just for the amazing health benefits. 100% works for me like nothing else has. Great video, Dr. Mindy! I've shared this with so many friends!!

[@LovableMe137]

Yay!!! Congrats

[@accountant02130]

ADF did something interesting to me ... i did not loose weight but i lost 6 inches of my waist ... im still on it ... it does work ...

[@k_235]

Any updates on your ADF journey? Did you continue using ADF and lose weight ?

[@sheilaedwards8109]

I started ADF about 2 weeks ago and I am down 9 pounds. On eat days l do keto and mostly 2 meals and try to limit snacking as well. This WOE has helped with cravings.

[@hl2912]

I did Same protocol ,at age 70,only “kept off” one lb… guessing I have to do forever… or ??? Insulin is something I feel like I am guessing at…might be the problem

[@aniciasagmit7918]

I love ADF. I find it challenging and fun because on my feast day I can eat what I want. I am doing 14 day ADF. I am on my 3rd day so far so good.

[@chrisbarnes10]

I absolutely love ADF! I'm 71 and finally able to get rid of these last 10 pounds!

[@jmtz2892]

I started 36 hours alternate day fasting. 8/16/21 I lost 25lbs so far. Hunger comes in waves. It hasn’t been as hard as I thought.

[@laurieanderson9290]

I was stalled with keto/OMAD.. started ADF a few weeks ago.. already lost 5 pounds.

[@karennagorski4782]

Whenever it has been several weeks or months that I’ve been out of strict keto-biotic with occasional fasting, the alternate day fasting (ADF) has been an amazing answer to help me stop snacking and loose weight. My difficulties with ANY healthy eating plan (IF, Keto-biotic, or hormone building days) is snacking. For those of you that start the day with great intentions (typically I never eat until lunch or early dinner) but end up snacking nonstop soon after your first perfect meal, ADF will be an amazing choice! Here is why: I wake up Monday am, have coffee and the fast (till Tuesday dinner) continues from Sunday night. Each time I wander into the kitchen, I remember, NO snack is ok. Have water, mineral water, or tea and GET OUT OF THE KITCHEN. If I see any foods I really want, I put it on my mental list for the following day. By the end of day one, I am usually back in ketosis (o.5 or 0.6). Wake up Tuesday and since BS and ketones are in line, I extend the fast till almost dinner. It’s easier to avoid over eating because I don’t want to mess up 36 great hours of healing. If I do snack all night on my eating day (too many nuts or really splurge on too much fruit) it’s ok because that’s it for food For 36+ more hours. For someone who is not metabolically flexible yet, the fasting day can be uncomfortable at times. Remind yourself that hunger comes in waves, get involved in an easy but time consuming project, go for a walk, or have some fast tonic. ADF is the perfect way to loose weight and become metabolically flexible if you are a compulsive snacker. Bonus! Snacking behaviors decrease, and days of over eating or eating the wrong foods after your (carefully planned) low carb/moderate protein/high food fat meal decrease pretty quickly.

[@natalieanderson308]

Yes I snack and I also just start eating non-stop once I’m in fasting mode (home made keto bombs 💣 LOL!). I am going to give this a try for 10 days to see how it goes, with Keto on feast days. Beginning ADF fast tonight after an early dinner. 🙏

[@goldstar846]

thank you your post was very informative and helpful karen :-)

[@Jean-yn6ef]

💚🏜️ 10 hours to go for my 5 day fast 🥳 Thank you for your great content 💚

[@rcoles82]

I'd tried IF for a while and it worked a little. I've started ADF for a few weeks now and I fee so much better, even my workouts are better, it's amazing. Now I'm doing 12/36. Eating for 12hrs, fasting for 36.

[@suzannedito9555]

Fat Burner Reset! Can't wait!

[@travelchannel304]

Good ! This work better for my schedule!!

[@lisasanders9999]

I normally OMAD. I stalled for 1 year. I did ADF for 30 days and lost 6lbs. It was kinda hard not because I was hungry, I just looked forward to having 1 meal everyday. I believe I will go back to that because it worked.

[@TiMalice2009]

Are you exercising!

[@lisasanders9999]

@@TiMalice2009 yep

[@lisasanders9999]

@@TiMalice2009lost 104lbs

[@md1972]

Could you please tell me what all the abbreviations stand for. I'm new to this.

[@meaghan9808]

@@md1972 : OMAD stands for only eating one meal per day. So for example, you choose to eat during a 2 hour period, and then you fast for a 22 hour period. So when you see 22/2 or 20/4 etc, it stands for the fasting window and eating window ADF is alternate day fasting: you eat one day, go to sleep, don’t eat anything the next day, then eat again the following day. A lot of times this is also called the 36 hour fast, but many people fast longer ( like say 40 hours) when alternate day fasting. Hope this helps!

[@janetmcabee4748]

I started intermittently fasting on 5/18 & today is 6/11, that’s 25 days & I have already lost 19 pounds. That might not sound like a lot but on any other plan I never lost any weight. So I plan to keep doing this from now on. Before I started it, I didn’t know how my body would react but it has not been that bad, it’s like on my “fast” days, my stomach kinda “goes to sleep” & doesn’t bother me like I thought it would but on my “eat” days sometimes my hunger is out of control. Learning the right things to eat on your eat days is key. Good luck to anybody trying this plan, it’s better than having that expensive weight loss surgery.

[@DrMindyPelz]

💙

[@margneufeld8647]

I did this last year and had great results! I lost almost 20 ibs in a month then Christmas season came and I fell off the path and have gained again so I've been working my way back to doing this again

[@christinavickers4390]

I did this for 2 weeks at the beginning of the year. Sounds like I really need to do it again! I don't remember my results, but I was pleased with them.

[@rosecoloredglasses67329]

It occurred to me yesterday that I need to do this and did a search to support my inclination, and here you are! Thank YOU!

[@amandaridding-canadianlaws321]

Dr Mindy, you are a testament to your message. I just watched a video of you on Aging Skin Oct 2019 to this video. Looking at you now, not only are you slowing the signs of aging, but you truly look more youthful than 21 months ago as you prove that the fasting lifestyle and clean eating work. Thank you for being such an amazing source of info and role model for us all to aspire to.

[@susannalavallee2348]

If I hit a plateau, then I do a hard reset, and fast 3 days in a row.

[@nancynielsen7719]

That is what I do too Susanna. OMAD helped me loose over 50#. Look and feel better!

[@lavalentina5318]

This is good advice. What is an example or two of a plateau ? not losing weight? What do you do normally during the week? I like the idea if I feel stuck I can reset 2-3 day straight water fast. But what can I do as a weekly routine?

[@drivingteacher786]

@@lavalentina5318 let me help you out! I did omad and keto, then omad and low carb. Over a period of 6 months. My starting period weight 110kg and I'm 42. Overweight, should be 82kg. Anyway initially I was loosing 1kg a week. Then my progress halted after loosing 6kg. I then did longer fasts 72hrs, then my weight started to go down. There is a downside though. Your body is NOT stupid and tries it's best to get you back up in weight. I hit a plateau at 93KG for 2 months in a row, omad, keto, i.f. low carbs was not making a difference anymore. I plucked up my courage and went for longer fasts, 24hrs no difference, 36hrs small movement on scale, 48hrs lost 1/2kg, 72hrs lost another 1/2kg and then I did another day 96hrs lost another 1/2kg, so in total 1.5kg! Today I broke my fast and will go on Omad and see if I broke my plateau when I weigh my self in weeks time. Did I mention I cheated? I only had butter in coffee 2 times generous amounts, so hardly hungry 🤣 One more thing, if you are very insulin resistant, then longer fasts 2 or 3 times a month needed to shift weight. I use it as a tool and the more you do the easier it becomes. However note I did do water fasts but when I did fat fast on longer periods my keytones in urine was dark pink and I feel a lot better, compared to water fast not to mention never feeling hungry or having headaches etc.

[@nancynielsen7719]

It is when you stop loosing weight. The body constantly adjusts. you have to change things a bit. A water fast. I don't do straight water. Maybe back off omad for a week. Maybe change the time you eat.

[@lavalentina5318]

@@drivingteacher786 thank you!!

[@Mar.Iam_]

Thanks again, love your videos 💖🙏

[@breakthecode8323]

Yess, I'm doing alternate day fasting this month. Btw I vibe with your energy ✨

[@mauriglisson6954]

I've been wanting to try it but have been struggling with the mental side if it. Good to hear if I push through the 10 days it becomes easier. Thank you for the info. 😊

[@maylenpv]

Dr. Mindy you are incredible 👏

[@dlittle800]

Huge fan of yours, Dr. Mindy - keep up the good work. I tried alternate day fasting, but still gained stored fat. So now I eat every third day continuously, and as much as I want. I lose 1/2 to 1 lb of stored fat per week and I can literally feel my gut health improving based on how easy it is to digest food. I also experience non-stop improvements in my energy level, strength and stamina.

[@dlittle800]

@@DrMindyPelz I'll probably switch back to alternate day fasting once I get my fat levels where I want. Or, 1 meal a day every day.

[@piscesrocks9701]

What do you mean every third day?

[@dlittle800]

@@piscesrocks9701 Don’t eat for 2 days, eat for one day. But my eating strategy has evolved since I made that post. Now I eat for 5 days and don’t eat for 3 days (only when I need to lose fat). And I eat extremely low carb. My diet consists of Avocados, nuts, cheese, butter, liver & onions, eggs, black kale, Romano lettuce, sauerkraut, mayonnaise, pickles, olives, peanut butter, erythritol (sweetener), and unsweetened cocoa. And I eat as much as I want. I never feel hungry when I fast. In fact, either. In fact, I feel stronger and have more energy.

[@piscesrocks9701]

@@dlittle800 Niiice!!!

[@JB-th6ej]

I do a clean keto OMAD diet and water fast on weekends (being busy on weekends helps). Make plans with friends on Friday night to eat dinner so you dont feel you are missing out, works for me. Unbelievable results with weight loss, reversing chronic disease and even put my autoimmune disease in remission. I dont want to suffer with Alzheimer's disease the way my mom did so this fasting lifestyle will pretty much guarantee that! The delta variant might be coming our way so this fasting/eating style will help my body fight it. Thanks so much Dr. Mindy, you are changing the world one viewer at a time. I love seeing your passion on every podcast!

[@alexandracasados22]

Finally been looking for her take on this

[@judyferrera935]

Just starting ADF. Committed for 10 days to test it. Looking forward to results . Tnx DR. Mindy you are amazing 🌹

[@solartist3484]

Going to try this. Love it!!

[@sarinalobina6359]

I’m new to this channel and this life saving information! I’m starting to become aware that for women it’s important to make sure to time your ADF with your monthly cycles. Can someone please help me understand that more? I’m going to start on my ADF journey tomorrow which will be my day 1 fast! I’m so excited and for the the first time in a very long time I feel excited and encouraged about regaining my health as a reality. I’m 330 lbs and previously lost 140 lbs doing keto. Then I had a second baby and completely neglected my health for the past 2 years. I know I can do it again! This channel is incredibly inspiring and I want to thank Dr. Mindy and all of you for sharing your success and supporting one another. We need more of these types of spaces on the Internet but also the world in general. Much love to everyone!

[@DrMindyPelz]

💛

[@Littlegirl869]

I've been rolling 42/6h fasts/ADF since mid March 21' lost 5/6kg, then learnt not to fast a week before my cycle from Dr Mindy so I've incorporated that for last two cycles. APPRECIATE YOU, DR MINDY! 🙏

[@Littlegirl869]

So in the week before cycle I lean towards progesterone building natural carbs in eating window for daily 15-17h fasts.

[@abramolandvideo]

It's ABSOLUTELY my style. I just started this week so it's to early to see any benefits BUT already I'm loving it and looking forward with joyful expectations. Thanks Dr. Mindy.

[@elzi.queenie553]

What do u eat in ur feast day?? I need suggestions. Thanks

[@janetmcabee4748]

@@elzi.queenie553, Google it, I did & it said to eat eggs & bacon for breakfast, lean proteins, fish & other seafood, fruits with low sugar, vegetables, whole grains, beans & legums, healthy fats, herbs & spices & probiotics. Also avoid most junk food & sodas. Google it for a complete list.

[@toddmichael8668]

l love ADF for weight loss; I'm fasting anywhere from 36 to 42hrs between eating windows. What makes the extended fasting easier for me is eating higher proteins & fats, and low to no sugar & carbs. I've lost a good bit of body fat using this method.

[@Moni-ui5bz]

exactly! Same here. I'm eating a carnivore diet.

[@KenanTurkiye]

With the knowledge I gained through your vids, I have 2 days fasting breaks each week, seems to prevent my metabolism from slowing down, ohh also added sprint training which ramps metabolism too. Thank you Dr. Mindy. 👍

[@KenanTurkiye]

@@DrMindyPelz Thanks to the information you so kindly share with us Doc. 👍

[@beckyw571]

Ok Dr. Pelz I'm trying this!

[@AnneSTLMO]

ADF is a winner for me. I started at 348 and was down to 312 in - count them - THREE WEEKS. Yes. There was water weight loss the first day, especially. My previous day's food intake was salt laden. I peed every hour for at least 24 hours (made the night "interesting"). I find it easier and easier as the weeks go by. I am not splurging on my eating days. I am balancing my macros and eating 1400-1800 calories (which I track in Cronometer, to keep me honest). My lab-tested BMR is 2040 calories so I know that my eating days can go as high as 2040, but I actually can't eat that much food unless I eat junk, and I'm no longer eating junk. Check with your doctor, of course. My experience is mine alone (I'm 73).

[@onemoreplz2566]

We love you too dr. Mindy

[@laurieanderson9290]

At age 66, I am an ADF freak. …I weigh 125 pounds, athletic, and full of energy. I simply feel better and feel healthier than on any other program. .. I find it very sustainable because I get to eat all I want on my eat days. 🤗

[@jaibhagwat1427]

Thank you 🙏🏻Now hv reached to 24 hr fasting. Will start ADF from Monday…let’s see if I can do it successfully 👍🏻

[@1GoldenBreeze]

I started doing ADF in 2017. It wasn't a conscious choice it just happened because my appetite naturally went there from doing keto. I only wanted to eat when I was hungry and that turned out to be every other day. It might have been difficult if it was a fast that I just decided to do, but I'll never know because it was just a natural progression for me.

[@redlavish7027]

I just just do a hard dry fast one day a week so I don’t eat or drink from Sunday 7pm till Tuesday 7am for the past 3 months and I have lost 25 pounds.

[@MonkeyBars2013]

I will try this method!🙏

[@mjc2624]

Thanks for the idea!

[@redlavish7027]

The reason why I had a lot of weight was because I had insulin resistance.

[@donnajauncey9019]

Not even water?

[@cdl6953]

I like the sound of this eating every other day. Sounds very doable

[@seblewengelhailu3247]

Thanks Dr !🙏🙏😘😘

[@gracetutt768]

Starting ADF after 9 months of fasting with an eating window protocol. My progress has been slower than I would like. Having been morbidly obese for over twenty years I have a lot of insulin resistance. ADF is going to be the kicker to get things moving faster.

[@sadieflint1994]

God I’m ready for the challenge and the longer you stick to it the easier it becomes I hear

[@estherfishman425]

you are amaizing Dr Mindy you are the best thanks for sharing your knowledge with us

[@DrMindyPelz]

💙

[@GenXRanter]

I've tried this. To me, fasts are best separated by 2 days minimum. I noticed a significant loss of strength in my workouts with alternate day fasting.

[@stephanieberland4443]

Love ADF!!!

[@silverpleiades1]

Please forgive me if you mentioned this already. When is your fasting for women book coming out? I really like your videos. Thank you for your outstanding in-depth work.

[@kathyjenkins4067]

I love it !

[@seanmark90]

This is my way to fast .I e done them all and this ticks all the boxes .ihave kept weight off and more and I love the mental strength it gives me everother day is like Xmas day lol .ieat keto too love it x

[@seanmark90]

@@DrMindyPelz xxx

[@seanmark90]

@@DrMindyPelz xx

[@stevec3872]

I've maintained my weight loss for 10 months now and at most I could lose another 10 pounds. I intermittent fast and do 72 hours fasts (I'm on the 3rd day fasting right now) and frankly I'm not going to obsess about losing another 10 pounds.

[@andynelson2340]

Just completed the my 7th 40 hr fast doing ADF. I'm really enjoying this style of fasting.

[@oldtymer9106]

Good video. Short, simple and to the point. I've been doing keto and Intermittent Fasting off and on for two years now and lost 80lbs, put my type II diabetes into remission, off all meds and all my lab numbers are perfect, but the weight-loss has stalled and I do have some inflammation that is making continuing my walking routine (15K steps a day) difficult. I just started ADF last week - it has helped a little with the weight-loss, but its still too early to tell how much change it will make. I don't know about the "eat anything you want" advice. I can eat 5K+ calories in one sitting without thinking twice about it (usually I consume about 2K to 2.5K daily doing OMAD)! My current ADF strategy is too consume about 3K calories on the days I do eat (I'm 6', 63 y.o. and moderately active). Prepping myself mentally to go ketovore in a week or two and will combine it with ADF to see. Sixty pounds to go!

[@DrMindyPelz]

🙌

[@haimanoteliyunesh1055]

Thank you 🙏

[@dorotaczelen8159]

I'm on ADF for about 1 month now. I feel great and proud of myself, I've already lost 7.5kg. First two day were the hardest, but from then on it was only better. I recommend I to all. Greetings from Poland 🇵🇱 ❤

[@DrMindyPelz]

Awesome!! 🙌

[@heidiroy-boy]

Love this idea of fact based science...never having to give up ur favorite foods...unless it's a fast day..then u just wait

[@egreen7351]

Can you do an update video with ADF AND the Menstruation cycle

[@thedollface57]

Can’t do the feast and famine way. Nothing but willpower to get through the day. Then I eat like I haven’t had food for months! I am sticking with my 24-72 hrs with ketones helping me.

[@Liminein]

I like adf and then extended once a month. On my fast days I have to sometimes take in MCT chia or flaxseed to get through. I still get the anti inflammatory benefits

[@vitech5631]

Great video advise Dr. Mendez, anything that promotes deeper cleaning in a short period. The alternate fasting was practiced by some native Indian tribes as far as I know.It's astonishing the wisdom these tribes had, they didn't carry hardly any serious diseases. Most infections came from white man, who were giving indians contaminated with small chicken pox blankets

[@selinadixon71]

Last week I started a 3 day fast and 4 day keto program and so far I’ve lost 5lbs of water weight so we will see how it goes. I definitely got a lot more done since I wasn’t having to prepare food. I did meal prep but I truly enjoy my meals freshly cooked.

[@holliewitt5816]

I just started ADF and I wanted to say it is pretty easy because you see scale results immediately which helps to encourage/motivate. One thing is that I encourage sea salt added to your coffee. First Day fasting on ADF the urine production was crazy. Second day fasting on ADF not so bad with salt added to support adrenals. I do eat what I want on my off days but stick to the just below the suggested daily caloric intake for my age, height, and current weight. I feel great since I have PCOS, and that feeling helps me get through a day. I also fast on my work days MWF because I can stay busy. Saturday and Sunday is one meal a day with high protein and complex carbs like you find in fruit and vegetables. Tuesday and Thursday normal eating days;).

[@lisamitchell3116]

I like this plan. I will start this tomorrow!

[@janetmcabee4748]

If everybody got on this plan, we could end or put a big dent in the obesity epidemic. I wish I had started this years ago.

[@mwjeepster]

LOVE ADF!!!! I'm a 68 year old carnivore without a gall bladder - losing weight has never so easy!

[@DrMindyPelz]

💙

[@Moni-ui5bz]

I've been eating a carnivore diet for over 5 years now. Eating 2 meals a day with 18:6 IF. No fat loss but I was never hungry at least. Now I'm doing ADF and it's pretty easy. I eat until I'm full on my feeding days, not counting calories at all and noticed on my clothes that they are getting comfortable and roomier. I did prolonged fasting in the past, like 3, 5, 7 and 14 days at a time. Lost weight but at least half of it came back once I started eating again. I'd like to do ADF for a few months at least.

[@_tripsa]

Hi are you still alternate day fasting? Your experience sounds like mine. I have been carnivore for over a year and I am losing and gaining the same couple of pounds. Thinking about trying ADF, to see if it helps me lose this last 40 pounds i need to lose.

[@mikeysauce393]

I.F. desribed here was at a 13hr daily fast window, I do a 18hr a day fast window and lost 25lbs in three months.

[@kenhnsy]

I finally stuck with the full 36 hours of fast. I could have easily gone another day but wanted to lift weights. The difference? I omitted sucralose for the few days beforehand. I always thought it was inert. Thanks, Dr. Mindy.

[@vineetanand8096]

In the final week of completing my 3-month, ADF plan(12hr feast + 36hr water fast) and it goes without saying, thank you Dr. Mindy for sharing much information on IF. Results: 35 pounds down to around 168 pounds! The BIGGEST change was that my LDL fell by 109 points, reducing my total cholesterol to 190 from 296 last year. In the past 7-8 years, I have lost weight to around 174 or so, but the weight change has never reduced my LDL. That is a big win personally and my PCP doctor commented 'extreme improvement' with the rest of the blood tests falling in the normal range for kidney functions, hemoglobin, RBC and WBC counts. I have totally enjoyed feast days and have worked out every single day in the past 3 months with varying levels of workouts (high to medium intensity). The next step for me is to transition from ADF by the end of this month to IF and build on core and upper body strength!

[@LaurieMLong]

I'm starting this fast today! 🙌

[@DrMindyPelz]

You got this! 💪

[@LaurieMLong]

@@DrMindyPelz 💪

[@PrabhjotSandhu]

I will try it definitely 😃

[@DrMindyPelz]

💪🏻

[@Jhill2016]

Thank you Dr. Mindy!! I’ve lost 80lbs on IF but hit a huge plateau and gained some weight back after the holidays. I’m ready for the alternate day fasting! I start my journey in a few days (after Easter) 😃 I’m so excited!! I’m tired of being unhealthy!!

[@DrMindyPelz]

So awesome that you set a plan and will work on your fasting muscle- I'm cheering you on! Keep me posted on your progress. 💙

[@Jhill2016]

@@DrMindyPelz Will do! Thank you!! 😄

[@browngirl626]

I really need this knowledge. I’m dealing with high blood pressure. The medication is causing major side effects. I really want off this medication and I’m willing to try anything.

[@earlywilliseekthee8060]

I just started. I first did the 72 hours then jumped into the ADF. 👏🏽👏🏽

[@DrMindyPelz]

🙌🏻💪🏻

[@Italiana861]

Thank you... I fast 40/42 hours one day and next day eat 2 meals and then I fast 40/42.... I love it, because I don't count calorie or make a diet. Lost 3 kg in 2 weeks 😀💓

[@DrMindyPelz]

🙌

[@Cheese_Meister]

The biggest benefit I’ve noticed with ADF is if you can commit to one full day of water fasting then you’re way more conscious of your meal choices on the next day when you can eat & it’s like a preparation for the next day of fasting. One day of fasting is almost a no-brainer commitment, as opposed to 2-3-7 days. You’re also not obligated to do more than one day, meaning you can push to 2 days if you feel like it, or feel what your body might need to keep pushing through the next fast. ADF is so beneficial and self educational about your own body. Especially if it’s your first time, or it has been a while since your last fast.

[@DrMindyPelz]

🙌

[@feriiboo]

Hi, I’ll be starting this ADF today and I’ll tell you my results every two weeks if you don’t mind. Currently waiting 143 kg 51 years of age perimenopausal, woman. Thank you

[@DrMindyPelz]

👍

[@malubuzollo4270]

Fat burner reset, please! Thank you!

[@jmtz2892]

My blood pressure is also down. I feel great.