Hello. Pertinent info. 47, male, no health issues aside from being 25-30 lbs overweight. I’ve tried some other diets, eating plans, 16:8, 18:6 and I don’t see any significant success so I don’t stick with it. I loathe measuring food,tracking calories, etc. I like ADF. Because of its straightforward simplicity. Eat or don’t eat and make the food mostly clean.
I’ve been doing ADF for a few weeks and it’s the easiest form of IF for me. Energy is up, productivity is up, etc. So, Since I have found something I can stick with I made this to fit with MY schedule.
My work schedule is weird. 24 hour shifts, 48 off, rinse and repeat.
I will eat one day, then fast the next, just keep repeating that.
I lift weights on my shift days every third day late afternoon. Some of my shift/workout days will be a fast day and some will be a feast day.
I have a PT job as a handyman on my off days.
I’m not going to count calories, I don’t eat fast food or drink soda, never have .
I eat mostly clean but don’t shy away from some ice cream or chocolate.
I take a multi vitamin and multi mineral each feast day.
Fast days are water and coffee. Either iced black or espresso.
How does this look to you folks? anything glaringly wrong with this plan? Thanks in advance for your assistance.
Answer
It depends on your feast day, how much and how often do you eat? What do you eat? Since you are doing a 24 hour fast, your first meal should be something light to break the fast. The meal that follows should be less carbohydrates.
Carbs stimulate insulin responds, the more insulin you have the hungrier you will be, and your body is more readily to store fat. If you snack often or have multiple meals a day, your insulin level doesn’t have time to come down and stays elevated.
Intermittent fasting helps lower insulin levels given your window of food intake. And the spikes of insulin will be gradually less helping with weight loss.
If you want results, cut out snacking, empty calories, and instead of fasting 1 day and eating 1 day, go for OMAD.
Dieting is a life style change, this doesn’t work for 1 week, 2 weeks or a month. You need to be in it long term.