Welcome to The Aging Games, In this video I will share my experience with Alternate Day Fasting (ADF).
What do you do when you've tried every kind of fasting under the sun? You try Alternate Day Fasting, of course. Just coming off a 7 day water fast, I've decided to continue with ADF until my birthday in order to get back to my goal weight.
Alternate-day fasting (aka, ADF), is basically a type of intermittent fasting (IF). ADF is a very simple fast. You fast one day and then feast on the next. There are different variations of this diet. Some people will have 500 calories on the fasting day while others will only drink water. You can also do 5:2 or 4:3. Whichever suits your lifestyle best.
▶️ In this video, I will cover the following topics:
▶ Why I’ll be trying Alternate day fasting
▶ How does Alternate day fasting works
▶ Two different ways to do ADF
• Up days
• Down Days
▶ 4:3 Method Vs Alternate day
▶ My Plan For ADF
▶ Hormones during ADF
So, watch the video till the end and you may find it is helpful and may help to gain your healthy lifestyle goals.
▶️ Alternate day fasting benefits, ADF has several health benefits aside from weight loss.:
• Weight loss
• reduce risk factors for type 2 diabetes
• reduce fasting insulin levels
• Improve Heart health
• reduce waist circumference
• decrease blood pressure
• reduce LDL (bad) cholesterol
• reduce triglycerides.
• may slow aging
• prevent diseases like cancer and heart disease
Alternate day fasting is a very effective way to lose weight, have benefits over traditional calorie restricted diets, also improve heart health.
The best part of all is that it is surprisingly easy to follow, as you only need to diet every other day.
As always there's quite a bit of conflicting information out there about how to break a fast. One thing everyone agrees on is that the fast needs to broken slowly and gently. You also need several days to go back to eating normally. For example, if you do a 7 day fast, you need about 3 days of refeeding. On a 10 day fast, you'll need 4-5 days and so on. How you break the fast will make or break the whole experience. If you go right back to your old way of eating, you can easily negate all the benefits of your fast. One school of thought insists on breaking the fast with fruit, more specifically watermelon and then lots of veggies and more fruit. Since my goal is to remain in ketosis, I will be taking a different approach. I will be eating protein, fat and some low-carb veggies, bone broth and lots of water. I would also recommend abstaining from alcohol for at least a few days so you're not overburdening your liver. Listen to your body. Don't force the food if yo...
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