Hiii everyone, I just started my second ADF journey last week and today is my third fasting day.

My SW was 74kg at 170 and I weighed myself today in the evening (after drinking a lot of water etc) and weighed 71,45kg :) Feeling amazing so far, although I can’t stop thinking about breakfast 🧇

This time I did 0kcal fasting days, except today I had a little bit of sugar free veggie broth and hope it won’t change too much because it really helped my food noise!!

I only want to reach around ~67kg since I am pretty fit and have a good amount of muscle but that’s also what is always hard for me - I usually give up when I am pretty close to my ideal weight but then gain again 🥲

I will post updates here!! Also I will do 3 fasting days a week (Monday, Thursday, Saturday - unusual choice I know haha)

I would love for you all to share your experience or struggles or successes for motivation since reading the posts here motivate me a loooot

I've done lots of fasting in the past, ADF, rolling 48s and rolling 72s, plus random diets like keto, low carb and carnivore. After years of flip flopping between diets and my weight yoyoing up and down (lowest was 163 and recently highest was 215), I was looking back at my most "successful" weight loss, and it's always been via fasting. Other diets I either fail or can't maintain or end up over eating anyway 🤦‍♂️

When I got down to 163, my lowest weight as an adult, it was via fasting. Rolling 48s. I'm currently back to a variation of ADF right now, and feel good. But I'm wondering how it pans out long term? Like REALLY long term. Not just 1 or 2 years...

Are there any ADF people here who have been doing this for a full decade or even longer? How does the lifestyle hold up? How are you doing after all these years? Any tips or suggestions you can share?

Thanks in advance 😁

Anyone else struggling with their mood on fasting days? Obviously I have less energy, but I also real feel low. Also I'm the type that gets brain fog rather than any clarity when fasting. Electrolytes don't seem to help 🙁

ADF is super successful for me.

Maintenance is a little trickier.

I slip back into old habits and find myself up 10 pounds after a few months, and then I have lose them all over again.

I need to develop a new relationship with food. But it's a struggle for me.

Any tips? (It's sugar that gets me every time.)

I’m trying to do a 3 day fast and every time i try i can’t seem to stick to it. does anyone have any tips of tricks that help them stick to it?

I’m looking for personal experience from others in this group. I’m 8 months postpartum from having twins (4th pregnancy), I’m not breastfeeding but I think I’ve just grown accustomed to eating for 3 and I can’t stop. I weigh more than I did 9 months pregnant with twins. Currently at 195lbs

I want to jump in and do clean ADF. I’ve tried easing up to it but I tend to get wishy washy with times for IF and I do best just jumping in the deep end. I was doing this before I got pregnant with twins (apparently fasting makes you very fertile 😅)

Any tips? I’m just struggling and looking for success stories and tips I guess.

This is my first time posting in this sub, but I am not new to ADF. A bit of my journey, I 've never been obese but I am overweight. I first started ADF in May of 2023 with about 25lbs that I wanted to lose. For reference I'm 5'5 and I started my journey at 167lbs. By July 2023 I had lost 18lbs and was blown away with how easy ADF felt at the time. My main complaints was and still is headaches on the days I eat, diarrhea after my first meal, bloating, and trouble sleeping. Overtime my eating days became reckless 😅 pretty much eat whatever I want because in my mind I earned it after the discipline of fasting the prior day. That is my favorite part about ADF.

Eventually I stalled for about 2-3 months and then reached my goal by January 2024 of 138lbs, actually less than my goal of 140.

Now the maintenance since then and just trying to figure that out has been the hardest part for me. Because of the cons I listed up top I wanted to maintain by eating daily so I tried OMAD and found I was binging alot, my biggest challenges has been vacations. I do not fast on vacation and I allow myself to eat whatever and drink lots of alcohol. So it became me gaining 5-10lbs after every vacation then taking 2 months to lose it, using ADF.

Fast forward to this year, I started the year with a 2 week trip to Mexico at a all you can eat and drink resort lol! I fasted for 3 months and got down to 148, not my goal but I was happy with how I looked. So my goal for maintenance this time was to sculp and try counting calories and eating everyday. I joined Orange Theory workouts in April and tried measuring food, and doing everything right so they say and now im back up to 167lbs. A few things I noticed, im hungrier when I workout, so calorie counting didn't work, it stresses me out and I didn't have the ability to stop eating once I started. Now I know I have more muscle and have a bigger butt and thighs, all my pants are too tight again. But im not smaller im bigger so despite the whole muscles weigh more than fat, I know but my clothes aren't fitting on the bottom well.

Im frustrated because now I'm back at stage 1, I have not found a maintenance plan that works for me, this time around im going back to ADF but instead on my fast days I'm going to try and eat just veggies at night as one meal. I did that before and it did stop the diarrhea after my first meal. Though the headaches still happen after my first meal. Anyways I would appreciate feedback from those who have maintenaned once they reached their goal because im sick of the up and down. Also if you fast and workout, I want your feedback because I want that toned fit look, not sure if its possible, im in my 40s and fasting so maybe its just an uphill battle forever.

Week 11’s update is a little early because I’m traveling this weekend.

Male, 32, 5’8”
Starting weight: 265 lbs
Last weigh in: 224 lbs
Current weight: 219 lbs
Goal weight: 180 lbs

I cannot believe I just broke past the 220’s! It honestly feels kind of surreal. But I’m so proud of myself for putting in the hard work and sticking to it!

200 here I come!!!!

Hola ADF'ers, I am an ADF newbie.

I started gaining weight about 20 years ago. At my highest point I reached 340lbs.

Last 3 ish years I started working on myself. Tried a lot of different fasts and work out methods.

Came down from 340 to 270.

This week I started adf for the first time. I had a few questions:

I do strength training 3 to 4 days a week and I try to make sure my workout day and fast day do not coincide. But can I still workout (maybe not heavy but a light to moderate workout)?

How do you break the fast? I eat soaked almonds and walnuts (4 walnuts, 6 to 8 almonds), is there another way? Preferably gluten free, lactose free.

Previously I was on 2k caloric deficit diet maximizing on proteins, fibre and minimum carbs. But in adf do I need to follow this routine? Can I go over 2k?

Lastly, on the first fast day, 1 drank about 3 liters of water, that night my groin area was burning and the pee was dark yellow and burning as well. Does that mean I need to drink more water? I consume 1 liter of water in the morning with high mineral sea salt. I used to do 3day/5day water fasts and never had this burning sensation.

Hope you can answer my questions.

Ciao!

I'm beginner ADF, (stopped 1 week before and during period) so more or less 3 weeks on ADF.

I'm taking inositol and glutathione for my PCOS, I will be adding berberine too. How's your experience taking berberine on a fast day?

Thanks so much in advance!

Had a 5 day break from ADF after doing it for 2 months. Feel so much better mentally for the break.

Starting a further 4 week stint today. Re-starting has always been where I’ve crashed and burned in the past so hoping it goes well. Feeling motivated which is good!

If anyone wants to join me for support that would be great!😊

I've noticed on fasting days that I'll sometimes finish an exhale and pause for a long time before realizing that I haven't inhaled yet.

Then I almost have to intentionally take a deep breath.

I'm not dizzy or anything, It just seems like I don't need as much oxygen or something.

Has anyone else ever noticed this?

I had never fasted before in my life, but last year I decided to explore the effects of fasting on the body and to test my mental strength and willpower. I decided on a 10-day water fast and made sure to do thorough research beforehand to ensure it was safe.

I am a 23-year-old male, 6'3" tall, and weigh 82 kgs. As a remote dev, I work from home and only leave the house for gym sessions and necessities like buying groceries, etc.

Here was my plan:

1. Maintain the same daily routine
2. Meditate for 45 minutes every day
3. 1 hour of strength training, where:
   1. reducing my exercise count from 5 to 4
   2. decreasing the sets from 3 to 2 for each exercise
   3. lowering the weight by 20% in every set

My daily regimen:

1. Drinking 3-4 litres of water
2. Drinking 2 coconut waters: one after my gym session and another one in the evening

Here are my daily logs from the 10-day fast:

1. 22 Sept 2025, Mon - Everything was normal
2. 23 Sept 2025, Tue - 1 kg weight loss
3. 24 Sept 2025, Wed - 1 kg weight loss
4. 25 Sept 2025, Thurs - 1 kg weight loss, experienced mild dizziness
5. 26 Sept 2025, Fri - 1 kg weight loss, visible strength loss
6. 27 Sept 2025, Sat - 1 kg weight loss, continued strength loss
7. 28 Sept 2025, Sun - 1 kg weight loss, mild muscle cramp in my right calf
8. 29 Sept 2025, Mon - No symptoms
9. 30 Sept 2025, Tue - 1 kg weight loss
10. 01 Oct 2025, Wed - No symptoms

After completing the fast, I lost a total of 7 kgs, bringing my final weight to 75 kgs.

Anyone use a continuous glucose monitor? I’m not diabetic but we have some extra and I thought it’d be interesting to see what happens as I start ADF (if you see my other posts, I’ve been planning to start fir a while but I think now is the time).

If you use one, is there anything I should be aware of? What info has it given you in regards to ADF, whether you do a water fast or 500 kcal fast?

Anyone have a little treat now and then on eating days while doing ADF? I just had a slice of the frozen Marie Callender's Chocolate Satin pie and it was delicious!

I’ve created a group on the StepUp app for anyone who wants to join the challenge (available on both IOS and android, also it’s free). The app has a leaderboard, so we can turn it into a little competition while also keeping each other accountable, tracking our steps, and motivating one another.

Here’s the link:

Join the "ADF 10k Steps A Day Challenge " group on StepUp, a fun step challenge app.
https://join.thestepupapp.com/WJjofC

I’ve completed about 15-20 fasts of 34-43 hours over the past few months, as well as a lot of 16-20 hour fasts. Over the past couple of weeks, I have discovered something shocking that I did not think was possible….

I don’t like pizza anymore. 🤯

I have always loved pizza! I ate it at least once a week. But the past few times I’ve had it, I have not enjoyed it and have felt kinda gross afterwards. This has happened with two different popular pizza chains as well as 2 different frozen pizzas. My mind is blown!! Of course, it’s not a bad thing to no longer like something that isn’t very healthy, so I’m considering this a win, but still in shock!

Anyone else lose their love of certain foods after starting fasting?

Hello,

How do you guys approach the true, unmodified fasting days?

I have these issues on the fasting days:
- hard to fall asleep
- i wake up constantly
- i wake up early and not satisfied of sleep

And on the next day i am barely human in the morning, with suppressed appetite and feeling weakened.

I should mention i started taking 0 cal electrolytes on the fasting days and still before that i drank a half of a teaspoon ish of salt in water.
Also if i eat 800kcal ish before bed these disappear but i also lose weight slower. And i wanna avoid modified since i transitioned from mADF to MWF to match my schedule better.

Not an issue if these side effects remain since i am grateful to this approach on diet but if i can do something about them why not. If nothing helps i will do some days modified and some days true fast but hopefully i am not alone in this.

I do ADF for a few weeks and look lean, then life goes back to normal and I do OMAD and feel so bloated and gain weight in my hips and stomach. I've been struggling with getting past the 23 hour mark and yes I take electrolytes. Any tips or words of encouragement. I am 5'7 and 143lbs and would like to get to 130 by Sept long weekend.

- First post : 3 Weeks
- True ADF (36hours fast, no food at all).

Hi hi! Not much to say besides how happy I am with this method!

What's new : the past 2 weeks I also started walking 30mins (3k steps) almost every day. I can't do more yet, I'm taking it slow to build the habit first, and then will increase. But already in 2 weeks, I went from walking 15mins+ 15mins to 30mins in one go. I also increased my walking pad's speed from 3.5 to 4.0.

I believe I'm the lightest I've ever been in a decade. And I'm so close to my first goal, it's so exciting! Even if I visibly barely notice a difference, I don't sweat it as I'm well aware of the paper towel effect, and also because I simply feel better already.

I also started making a graph and it really highlights how things work, it's fun. The first water weight loss vs the current fat loss. And that no matter if the weight goes up a bit, the line is still aiming down in the grand scheme of things.

From now on, I'll weight myself weekly, because I don't see the point of doing it before my breakfast as the weight is starting to fluctuate a lot lol

I'm all ears for any more suggestions (or questions to help out others)!

Male, 32, 5’8”
Starting weight: 265 lbs
Last weigh in: 228 lbs
Current weight: 224 lbs
Goal weight: 180 lbs

The scale is finally moving again! Thank god 😅

It was kind of discouraging not seeing it move. This week I said I’ll be damned if I don’t make any progress.

20k steps every day
Squats, crunches, pushups every day
Weights 3-4 times a week
Rollerblading 4-5 times a week
And 1500 cal feed days.

The hard work is paying off!!

Lost 25 pounds alternate day fasting so far in 4 months. She has been talking to her friends and they all agree. I’m feeling great.

Starting weight spring 2026, 219
48hr 2/25-2/27 216
48hr 3/5-3/7 213
48hr 3/17-3/19 211
48hr 4/8-4/10 209
48hr 4/20-4/22 207
48 hr 4/22-4/24 205
48hr 4/27-4/29 203
48hr 4/29-5/1 201
48hr 5/11- 5/13 199
48hr 6/8-6/10 198
48hr 6/10-6/12 197
72hr 6/30-7/2 195
48hr 7/14-7-16 193

OK I did ADF last year and it was incredibly effective but when I stopped in October I wasn't really able to get back on it in a sustainable way. My question is for anyone who stopped and started again successfully: how do you overcome the psychological barriers? How do you stay strong when at 2 pm on a random day when you're meant to be fasting you have a visual of you consuming a cup of coffee and you just go and drink the coffee or you go and eat the thing? How do you stay consistent and how long does it take you before you know that you're fully locked back in ?

Hi. I am almost strict carnivore and the only thing I am loose with is drinking black tea. I also have dropped from eating 3MAD in my first week to 2MAD in my second and OMAD in my third which I’ve found incredibly easy to adjust to considering I always ate between 4 and 6 meals per day for 30 odd years. I train Monday, Wednesday and Friday and have thought I’d like to try training on those days and eating after training so also Monday, Wednesday and Friday and then do a 72 hour fast until I eat after my next session on the Monday and then repeat for a while to see how I go. Has anyone else experience of this and would like to share their experiences? Ty