I've dabbled with every diet going but have now got to the point of desperately needing to do something about my weight, so thought I'd try ADF.
I did my first proper FD yesterday, ate 438 according to mfp and so have been eating today. I'm already at 1700 cals for today (I know, too much) so was wondering whether I could now go from 3pm today until 3 pm tomorrow on 500 cals, or whether it'd be better to just watch what I eat for the rest of the day today and do a proper full day fast tomorrow?
Rosina The way to permanent weight loss involves steadily retraining your brain. ADF is really hard work and likely to make you miserable. Have a go at strict 5:2 and you'll get results while enjoying life ...
Monday = 500 calories -~ no more, no less Tuesday = TDEE for your target weight (probably around 1700 calories) Wednesday = current TDEE less 10% Thursday = 500 calories Friday = target TDEE Saturday = current TDEE Sunday = target TDEE
it sounds easy but you will find it hard BUT because you are eating properly 5 days a week, your body will learn the new rules as it shrinks
This is a typical FD for most of us: . stop eating after supper the day before . eat a total of 500 cals on the FD . the day after, have breakfast and eat to goal TDEE So, you have 2 nights and a day on 500 cals
Most overweight people have got used to eating too much every day. That's tough to change, but is essential. For maintenance, you need to get used to eating the lower amount for your goal weight. This is why so many people regain weight: they haven't learned to do this, or they return to their old ways.
I agree with Tip that 5:2 is sustainable longterm whereas ADF is only a short-term diet. ADF is difficult to do, as you have found and can wreck your social life.
I suggest starting with 5:2, then when you are used to fasting you can decide if ADF is feasible for you.