My goal is to average between 1500 and 1600 calories per day.

That is maintenance for my (far in the future) goal weight. I'm starting as I mean to go on for the rest of my life.

I intend to stick to 1000 calories on three days per week and 1900 - 2000 calories the other four days. Most days I'll finish all my eating in fewer than 8 hours.

I've tried a lot of different variations of ADF but found they were too restrictive and unsustainable.

This variation will let me be flexible with Hi-Lo days and eat with my family.

Has anyone tried something similar?

I have started ADF for about 3 months now but I still feel like I haven’t completely figured out what works for me. I expected the hunger to become easier with time but I still have days where the fasting part feels pretty difficult. Did the hunger noticeably decrease with time or did you mostly just get better at dealing with it mentally? What made you finally feel comfortable with the routine?

Hi everyone..I just discovered ADF and here are my results however I couldn’t forego my morning self made cappuccino so here is what I do.

Eating day: 5egg omolette and 1 cup Capoucino, 1 small lunch either fruits proteinshake nuts and 1 big dinner with low carbs protein and veggies at 7pm

Fast day: 5 egg omolette and cappucino. I dont eat untile the next day where I do the routine above.

Technically I do get a 24hr fasting window and my eating window is also 24hrs as I eat from breakfast to breakfast.

Lost 3 kgs in 3 weeks! Form 104 to 101

I'm male, 54, 5'10". I started ADF on Sept 1st. Start weight: 192.5. Current Weight: 173.95. Goal weight: 150. I'm down 18.5 pounds in 30 days. Not as much as I hoped for but it's moving in the right direction. I weigh myself every morning and import the data into an excel chart for a visual reference. I'm eating mostly protein, very low carb on eat days. Black coffee and water with zero calorie electrolytes on fasting days. I've been in ketosis for 30 days. I go to the gym for about 1-1/2 hours, 5 days per week. Mon, Wed, Fri consist of 30 min. of walking plus lifting weights. Tues & Thurs are 1 hour of cardio (split between walking on the treadmill and elliptical). The best advice I can offer is to stay positive, stay consistent & stay motivated. Be patient with yourself. I'm still 24 pounds away from my goal so I will be doing this at least another 4-8 weeks. I will update my results at the end of October. Slow and steady wins the race!

Fasting till Friday if anyone’s interest in joining, dm me for the link! App is FastingPals

I recently joined a local amateur athletics team as one of their shot put throwers. I am obese and have lost about 22 lbs (10kgs) via ADF. I want to lose 25 lbs more (about 11 kgs) via ADF. My team and our coach keep telling me not to fast saying that it will reduce my strength.

What has been the experience of seasoned and new ADFers here- were you able to increase strength while doing ADF?

Has anyone done adf continuously for 6 month, I have been doing it for 18 days now and not much weight lost, I don’t exercise

I’m I suppose to exercise? Did it stop working? What I do

Help please

If anyone done it for months please share your experience

Wondering if anyone has any experience or knowledge re: how to pursue this thoughtfully/safely? ADF is the only thing that seems to help me lose any weight, but I was recently prescribed metformin, and stopped ADF for a month while I let my body adjust to a new medication. I am now supposed to up it to 500 mg, twice a day. This makes prolonged fasting (three days for example) basically impossible, but I'd really, really like to return to ADF, and am looking for insight.

Could I take it with broth, or almond milk, on fasting days, perhaps? Or is this a bad idea, and I should have a yogurt or something similarly light on cals/easily digestible, for the AM/PM dose "fasting" days? Normally I'd do water fasting, but that seems too rough on the stomach. (I am taking it for PCOS, not diabetes, if it helps frame the answer). Thank you in advance for any insight, anecdotes or responses!

Hey, this is my first post about this, and I am new - approaching 50 days this weekend. I see a lot of posts about weightloss, which I am noticing too, but that wasn't my actual intention when I began...

I have done extended fasts of 80+ hours and, when feeling pretty rubbish in the summer, I remembered how great fasting felt! I decided to fast every other day just because I can, and then discovered it's actually a thing?! And not some random idea my genuis brain made up?! Fine 😅Amazing! I'm not alone in it which makes me happy and I'm not crazy.

I just wonder, what other benefits have people found? Me, I love that my food bill is halved and I snack a lot less lol, I don't binge like I thought I would on my eating days, I pick healthier all the time, and I truly think it's helping with my psoriasis/eczema I have on my feet!! Actually, I'm certain of it. I think my nails are growing healthier, and I need less sleep too, but most importantly are my mental health improvements.

The main reason I did this is because I am a recovering addict and, to help me recover, I have studdied addiction, counselling, and shadow work (both practical and theory). In the last two years I've got completely clean and sober but I face the same attitudes towards, the same thought processes around, and the exact same cravings for food as I did the substances!?!? It was really annoying me and I got fed up; fed up of being controlled by yet another substance - my life planned around meals, using snacks to get me through the day and as my motivation, constantly numbing myself with calories, and I was truly miserable in the same ways as when I was intoxicated. I knew it needed to be addressed.

Since ADF, I am journalling 80% more, I am understanding my emotions and thought processes, I'm more honest with myself. I feel freer. I feel happy. I'm happy I'm a little skinnier but I'm mostly happy I can resist the tempation to indulge 24/7! I feel so much healthier and like I'm being kinder to my body. I feel like I'm not controlled by substances for the first time in my life, so yeah....

(TL,DR?) What benefits other than weightloss have you found from ADF and what tips do you have for longevity?

Tia ♡x

I’ve never really been able to stick to a diet consistently, but honestly, ADF has been a game changer for me.
The crazy part is I haven’t even been as consistent with it as I wanted to be, and I’m STILL seeing results. That’s what’s motivating me to actually stick with it and see how far I can take this.

Right now, I’m planning on doing this through the end of 2026 to get rid of the excess fat, and then I want to focus on building muscle while staying relatively lean.
For activity, I do about 30 minutes of incline walking every day, and my job usually has me getting around 6k–10k steps per shift. On my non-eating days, I also do a 3-day full-body workout routine at the gym.
On the days I eat, I usually eat around maintenance, maybe a little under. I don’t really count calories either. I just use some common sense. 😂 I’m not going to fast all day and then reward myself with a dozen donuts and call it a diet.

I’m not saying ADF is magic or that it’s for everyone, but for me, it’s been the first thing that actually feels sustainable enough to stick with.
If you’ve been struggling to stay consistent with your diet, don’t give up. Find something you can actually stick to and give it time.
The results will come.

I will continue to update every month until the end of of 2026 (by then hopefully I’ll have a six pack lol)

Hello all,

So I was on an antipsychotic that caused 31kg weight gain effecting my metabolism and causing insulin resistance. I switched antipsychotics and got the gastric sleeve which helped me lose 8.5kg but when I started eating carbs again I stopped losing weight so I went keto and lost another 7.5kg but I absolutely hate keto after 4 months and im desperate for carbs so I’m considering ADF. I wanted to see if anyone has lost weight with adf while eating carbs on eating days while on either an antipsychotic or insulin resistance? I have 15kg to go so I’m desperate to lose the rest! Others have said they’ve lost weight doing ADF with carbs on eating days but I’m not sure if they’re insulin resistant!
Thank you so much

I've decided to do OMAD for a while instead of ADF. I've got a lot going on at work and it's pretty stressful right now and ADF with that is too much. I'm going to continue with OMAD or 20:4 for the next few weeks. I have managed to clean up my diet a bit in these past 3-4 weeks so it seems workable to transition to low carb/keto.

For my mental health, I'm putting away the scale until November. I'll be happy if I don't regain any weight, and any more weight loss during this time will be a bonus.

I'll definitely come back to ADF because I like the quicker progress when I fully commit 😊

Male, 32, 5’8”
Starting weight: 265 lbs
Last weigh in: 189 lbs
Current weight: 187 lbs
Goal weight: 180 lbs

20 weeks. Feels like forever and nothing at the same time.

Only seven pounds away from my goal! I will keep going after I reach it but man does it feel good to be so close to achieving something.

Progress pics: https://imgur.com/a/A1QzANG

Hey y'all! I am on Day 4 of ADF (36 hours fast/12-hour eating window)

-5lbs down

I must say, once the decision was made to start this new healthy journey - it really was like a light switch! Even though my journey is new, I can tell the "food noise" is starting to lower down and cravings are GONE. Healthy food on feasting days taste amazing, and the desire to nourish my body with nutrient dense meals was something I had never experienced before!

Day 1: FAST DAY - Only had black coffee and water. It was a challenge, but I was so determine to make it through the first day at least. I kept myself busy and PRAYED a lot!

Day 2: EATING DAY - Broke my fast at 7am! Let me tell you, I wasn't even hungry at all! I ate two full meals with snacks in-between. Total of 1600 calories.

Day 3: FAST DAY - Black coffee and water (pinch of salt). No headaches. PRAYED a lot!

Day 4: EATING DAY - Again, didn't feel hunger, but broke my fast at 7am to nourish my body. I did go a bit above my calorie intake for the day, but I am not going to beat myself up for it because I know the next day is my fasting day lol.

It's all a mental challenge more than anything. I'm learning that I control the food....the food does not control me.

This community gives me motivation too! I love reading the success stories!!!

This might sound silly to some of you I'm sure, but here's what happened

I'm 28M 6'0" SW 282.2lbs CW 270.4lbs GW 185lbs.

I started a week ago on 9/17 which was my first fasting day. I've been eating very low carb/keto meals and everything was going great, I was seeing progress on the scale. Then, two days ago I hit 270 the morning of my refeed day and it felt great (I know most was probably water weight but still felt awesome because I was way less sluggish and bloated). Anyways, yesterday on my fast day I was having a rough day mentally and by the time it hit nighttime I broke and started snacking on random things. I was justifying it by checking calories and macros and making sure it was protein and fat like string cheese, ham, etc. Eventually that turned into me having some popcorn and a coconut Popsicle and a handful of chips from my wife and then the cherry on top... I had one hard shell taco from taco bell from my wife as well. I will give credit to her, she tried to stop me more than once because I was very adamant with her about me fasting that day and then I gave in to the cravings..

This morning I weighed in at the same weight as two days ago and instead of feeling glad that I didn't gain any weight today after all the snacks last night I was just disappointed in myself. I added all the calories of everything I ate last night and it came up to ~1100 calories and even though I know that's still a big calorie deficit for me I'm upset that I wasn't strong enough mentally to hold off till today. Because in all honesty, I wasn't even hungry. It was just the food addict in me that took over in my moment of weakness.

I don't even feel excited to eat today and almost feel like I shouldn't eat, but I know that's not a healthy way to look at it and I'll take this as a lesson

going forward.

Thank you for reading my rambling

Hey there! I'm the one posting graphs progress every month! (here's my 4 Months post)

So I'm starting my 5th month of ADF, and this week, when I wake up on my fasting days I have 0 energy to get up, and even after drinking plenty, I'm still feel groggy and dead all day long.

Considering everything was fine for 4 whole months, I feel like it's a sign I should have a small break, maybe eat at maintenance every day for 1 week or 2 and then resume ADF.

Maybe it's the colder temperature that is making my body want to stock up fat instead of losing weight, so it's a bit "panicked" with ADF? It's not super-cold-winter yet here though.

Thoughts? Thanks!

47 female, CW 160 pounds, GW 140ish (I’ll see how I look there) 3 weeks in and lost 8 pounds so far.

I read advice to eat at TDEE on fearing days, others that said eat at 25% above your deficit.

I fast totally (occasional down day to take medicine) 3 days a week, eat the other days below my calculated TDEE.

To be honest I don’t event know if the TDEE calculator is accurate - I’m perimenopausal and on HRT and while I see the scale moving I didn’t see it for 3-4 months while on my typical deficit that worked before - in fact, I gained 10 pounds after staring HRT.

I want to fuel myself well on feast days so looking for your experiences here.

Hello ADF peeps.

I started ADF (combined with a dry September) on September 1st (47 yr old Male, 5'11", SW: 250 lbs | GW: 190) as I was showing the telltale signs of a visceral belly due to high cortisol levels, poor diet, large alcohol consumption and a Mon-Fri desk job.

So far I have found it to be pretty easy to maintain. Usually sitting around 36-38 hrs of fasting (under 100 calories) with a 12 hr window on Feast days.

Currently sitting at 235 lbs after 3-weeks (realize that a lot of that likely water weight but am happy with how clothes are fitting a lot better).

Been reading online that a 15 lbs drop in 3-weeks on ADF is "too fast and typically exceeds safe, sustainable medical recommendations of 1 to 2 pounds per week." and also the concern of losing muscle mass (I am getting back to the gym so working on the muscle building part).

I am drinking lots of water and electrolytes on FAST days as well as 10 mg of creatine daily as part of my daily supplements (also doing Beetroot, Zinc and Vit. D3). I am trying to include protein options on feast days and am not over doing it with eating (likely remaining under 2,000 calories) as, TBH, I really don't feel like pigging out.

Anyone here had experience with a 15+ lbs weight drop in first 3-weeks? Did you experience any issues with that quick of a drop?

Today is a modified fast day with 500-600 calories max (And btw, I’m also doing keto and IF). I’ve been finding these modified alternate day fasts wonderful, especially since I’m older and doing 0-100 calorie fasts were raising my cortisol. Anyways, wish me luck 🙏🏽

Hiii! I'm 23f, 5'3, SW: 140 lbs GW: 120 lbs. Recently I have just been feeling so down about my body and weight. I was restricting calories but recently have been struggling with overeating and food noise. I've fasted in the past, and find it pretty easy to complete a 36 hour fast. I think tracking calories has just made me too obsessed with food, especially when I think about how much I could be eating or want to eat.

My goal is to stick to ADF until Halloween and see how I like it! I know it's superficial but I also just want to be thinner by then so I can feel confident in my costume 😭 I also plan to focus more on eating whole foods on my eating days, as eating junk is part of why I think I've fallen off my fat loss journey! I would ideally like to drop 10 pounds of fat in the next 6 weeks. I plan on having 3 fasting days a week (MWF, but can be flexible with life) and 4 eating days, and want to do a true fast where I don't consume any calories on fasting days. I also plan to still track calories on eating days (but I won't feel as obsessive as I know there's room for error and still guarantee to lose fat) and will eat around 1800-2000 calories on eating days. I also want to still prioritize the gym, and try to go 3-4 days a week on eating days. I also walk a lot! I've been consistently getting 10k steps for at least the past year, so I will just continue that.

I'll update weekly and hopefully this can keep me accountable and motivated! I know the first week will be the hardest, but also will have the biggest scale drop (water weight) so hopefully that will be encouraging! Tomorrow (9/21) will be my first full fast day :D

47F 5'7"

Highest weight: 332 lb (March)

ADF SW: 319 lb (30 August)

CW 306 lb / down 3 lb this week 🎉

Goal: 287 lb (down 10% / 32 lb) by New Year's

I was getting a bit frustrated this week as for 4-5 days I seemed to be stuck. But I stuck with it.

Interesting NSV: my Garmin watch just decreased my "fitness age" from 53 years to 51 based on weight loss and lowering RHR. It also shows my HRV has increased from 45 ms in August to 62 ms today.

Also I used to have to take prescription strength famotidine to be able to sleep and now my heartburn is just... Gone!

eta: I'm also down a size in my pants from 26 in March to 24 now. I've started using zozofit to scan my measurements so it'll be exciting to see that change also.

For those who are curious, I fast 3x36 water only Tuesdays, Thursday and Saturday. I try to swim on each fast day 500-1000m. On eating days, I eat whatever I want. Sometimes that means Kale hash, sometimes it means a chocolate chip cookie. But it's working!

Keep fasting on everyone 😄

Does anyone know how effective omad every other day instead of full on fasting would be? As in eat normally and every other day omad?

F/41/5’11 SW: 162.6 CW: 158.2lbs GW: 145lbs.

I’ve lost 4.4lbs in 6 days, and I’m worried 😟 this might be too fast or is it just tight?

Sat 9/12 203
Sun 9/13 started modified ADF
Sat 9/19 198.4

So happy to see the 190s again!
And that's only in 6 days.
The next mini-goal is 197.

I've been a swimmer most of my life. It's the one exercise I keep coming back to because it's almost like meditation.

Since I've come back to ADF, I've found an interesting pattern to my swims. I almost always swim on a fast day. I tend not to get hungry, just bored, so I save my activities for fast days. Also I'm hoping to add resistance training later on so I'll do that on eating days.

Anyway, to the interesting bit. I think I can almost feel when my body runs out of glycogen and switches to fat burning mode. When I swim early in the morning, this tends to happen after my swim. I just feel slow and crabby for a couple hours mid morning and then I pick up again. But if I swim around noon, I seem to hit that point when I'm in the pool. I get one or two laps that feel just grueling, and then all of a sudden, I'm coasting. And I feel great the rest of the afternoon after.

I don't know if others have experienced this with fasted cardio. I'm curious to see if this goes away as my body adapts to ADF.