Anyone doing or done OMAD or ADF?

[Peae]

I’ve been really getting on with One Meal A Day, but read Dr Megan Ramos doesn’t rate it. So I’m looking at moving to Alternative Day Fasting.

Has anyone achieved this and can offer advice about moving “up”? Or is anyone in the same boat?

I started fasting probably 15 years ago with the original 5-2 where you could eat any amount of crap on the 5 and the weight just melted away.

I got more interested in health and switched to low carb for maintenance but have been back on OMAD for a couple of years because I need hard rules, I'm poor at moderation.

I'll be fine with OMAD for ages but then something will happen and I'll start stress eating and fall off the wagon, this is where I am now.

I'm taking a long time to get to the point, I have found that OMAD is nowhere near as effective for me as it used to be. I only have a half stone or so to lose and that used to go in 3 weeks but now it's much slower and I plateau more.

I'm going to switch to EOD or a 4-3 I think, see if that helps. On some of those fast days I'll fast completely or do a lower cal OMAD. I do think for thess you need to plan the days in advance and stick to your schedule strictly otherwise it's suddenly the end of the week and you haven't fasted.

I recently read the personalised diet by Dr segal which recommendeds mixing it up more. I'll look at your reference, thanks.

It looks like I’m on track for achieving my first 36-hour fast (unless I sleepwalk in the night and get a snack).

But it’s been tough, the first two attempts I failed as I ended up eating a small, high fat meal of something like avocado and salmon at teatime. That might be something I do for a while longer.

I am sure you’re right, the less you have to lose the longer it takes.

I did it! Last night was tough, I was starving and wanting to eat the Sunday Night Blues away. By this morning I felt fine, maybe a little peckish. Finally ate at 40 hours because I don't want to damage my metabolism with low calories.

Started my next ADF at 3:30, so hoping to last until Wednesday next.

I just started ADF yesterday. I used to fast a bit and eat low carb but currently living in a HIGH carb country... Anyway, I want to reduce the symptoms of perimenopause (I think that's what I'm experiencing) - some flab on my stomach, less defined face structure, hot flushes (although hard to know in the climate I'm living in - one of the hottest countries on earth).
I jumped straight into a 36 hour fast on Sunday evening, 9pm until 9am this morning (Tuesday). Had an hour of tennis is 30° heat just before breaking my fast, so I was pretty pleased with that!
I'm either aiming for 36 hour fast on Mondays, Wednesdays and Fridays, OR, if social/work conditions don't allow for that, then one 36 hour fast per week and one 60 hour fast per week. Get the hours in some way.
I like to think autophagy will have me looking fresh as a newborn... 😂👶

Forgot to say that OMAD doesn't work for me, I end up gorging for the entire evening. I tried fasting during Ramadan and I can see why those that can afford it put on weight! I find the sleeps with side of the fast essential. Like a barrier to eating.

Managed another day of ADF (40hrs ending with breakfast this morning) but I did get a bit of a headache yesterday. Going to eat 3 meals today and then not too sure about tomorrow. I'm worried about fasting too much, quitting and putting the weight back on. I want something slower and longer lasting.

I would have fasted for longer today, but my plans mean I'll be out and about for a few hours with work and I didn't want to be worrying about going to toilet.

Ended up with two meals - light breakfast and a rather indulgent dinner involving egg mayo and crisps that I’d been craving. Was so satisfied that I started a fast and I’ll finish it tomorrow teatime with the meal I had planned tonight. I’ll aim to eat twice on Friday and then probably attempt a Saturday fast. (Saturday is historically the day I eat terribly because, it’s er, Saturday).

@Peae how have you got on this week? I am going to try just omad today and tomorrow. Hoping I can do that for the next few weeks.

Hi, very well. Finished a 42 hour fast on Tuesday (and ate three meals), then did OMAD on Wednesday. Today I’m eating two or three times (not too hungry) and then I’ll try nothing on Friday and feast on Saturday.

How’s today going? What’s planned for your meal?

I've found it so easy. I'm thinking it might get harder once the weather cools down a bit?
I've been watching Mindy Pelz's videos on YouTube, highly recommend.

Yes, many have transitioned from OMAD to ADF. A good approach is to start by skipping one full day of eating per week, then gradually increase to every other day. On eating days, aim for nutritious, satisfying meals. Stay hydrated on fasting days and ease into it some people do 500-calorie "modified fasts" at first. Listen to your body, and if energy or sleep suffers, adjust as needed.

I sometimes OMAD and ADF but have returned to more traditional hours since learning more about nutrition.

How do you get enough protein in OMAD???? I have to work hard to eat 70-80g protein, and I know some recommend higher, especially if building muscles or losing weight.