What is ADF?
ADF (Alternate Day Fasting) is when you don’t eat any calories every other day (you CAN eat up to 500 calories on the fasting day if you are unable to make it the whole day, it’s not a failure to do so). Basically, you’ll eat one day, and fast the next. So on and so forth. You can also add in IF (Intermittent Fasting) on top of ADF, where you might skip breakfast in order to get the maximum benefits from a “full day” of fasting. I ultimately will fast between 36-42 hours at a time. Generally after 36 hours your body starts to go into the metabolic state of ketosis, which uses fat and ketones for energy instead of carbs. Because my goal right now is weight loss, this is why I will go 36-42 hours for my fasting periods.
Why am I doing this?
I’ve struggled with weight since I was a teenager. Nothing I did helped long term. I tried fad diets, and sure they sort of worked for a while, but the weight would come right back. The only thing that ever really worked was when I would fast. I want to be healthy and fit so that I’m around for the long haul for my son (and future children). I want to avoid getting diseases caused by obesity. Diabetes Type 2 runs in my family and I am at even higher risk of getting it because I had Gestational Diabetes with my son. I need to do what I can so that I can avoid developing it permanently. So, I’m doing this for my long term health.
What is my goal?
My goal is to weigh between 135-140 and to tighten my body up. After weighing in the overweight/obese BMI range and having a kiddo, your skin gets pretty loose.
What are some of the health benefits to ADF and IF?
Fasting has a lot of really interesting and scientifically proven health benefits. Here are a few of them:
- Weight Loss
- Reduced Blood Pressure
- Reduced Inflammation
- Lower Cholesterol
- Boosted Brain Function
- Reduces risks for Cancer
- Increased Cell Turnover
- Reduced Insulin Resistance
- Lower Risk of Cardiovascular Issues
- Increased Longevity
- Yay, you get to live longer!
- SLEEP! Better sleep!
How to start ADF:
The first things you’ll want to do are take your measurements, weigh in, and take a good before picture. Other than weighing myself I didn’t do the other things and I really regret it, because I don’t have any before to show people for progress and I don’t truly have a measurement for progress results.
After you’ve done that, you’ll want to figure out your TDEE and BMR here: http://www.tdeecalculator.net.
Once you’ve filled this out, you’ll need to do a bit of math to find out how many calories to eat on your eat days. Depending on how many days you exercise, you’ll take that number (that number is your TDEE) and your BMR and take it right in the middle of those two numbers. That’s your daily calorie goal.
If you have any underlying health issues that prevent you from not eating for 16+ hours, this is not a good lifestyle for you. If you’re unsure if this is something that you can reasonably do, it’s best to consult your doctor first. This lifestyle is not for everyone.
Before and current Pictures:
I will update this in the future.
Covid-19 era hurt everyone, honestly. I am starting this over from scratch starting in January! Stay tuned!
Custom Binder Resources:
I showed my custom binder in my video. Here are all the resources for my custom pages, dividers, and links to products I bought to create it.
Supplies for binder:
My custom pages and dividers:
- custom pages
- Divider zip file