Starting AFD (ish). What about maintenance?

I started ADF as 3:4 with <500 calories on fasting days to start since I am trying this again in years. IF such as 16:8, calorie restriction, counting macros, TDEE has never worked after long trials. I remember 5:2 having great results and I did it for a year but I had to put all my plans for mental health and physical health... Anyways, now that I am recovered I am excited to give it another go due to increased focus, fat loss, better sleep and less inflammation! For folks who have done this for a while, and who reach a target weight or goal, how do you maintain benefits?

Answer

Concerning TDEE, Macrofactor has a way of having a continual accurate calculation of your individual TDEE. All that’s required is daily weigh-ins and logging everything you consume.

https://macrofactorapp.com/macrofactor/

If you didn’t want to do that , the snake diet guy has an easier way to maintain weight as well. there may be profanity in the video

https://youtu.be/A2bB1tfYPbU

My personal recommendation is Macrofactor

Answer

Have you tried low carb OMAD? Its easy to progress from that to rolling 42s, then 48s. Keeping processed carbs and sugar to a minimum makes it easier not to eat anything all day/for days. If you remove the carbs and stick to proteins, healthy fats and leafy greens/low carb veg, you will notice a difference in hunger. Also being in ketosis helps some people with mental health issues.

It can be done on carbs (I did it for a bit last year) but found it very hard to maintain with no real progress.

Good luck!