I've been doing a daily fasting regimen for a while now but I'm looking to switch to alternate day fasting for the extended fasting period benefits. However, in the past when I've done >24 hour fasts I've found it hard to sleep and a bit uncomfortable both due to hunger and a lot of catecholamines flowing through my veins (adrenaline). So, I was wondering, for those of you who have been doing ADF for a while now, does it get easier or more comfortable over time? Also, how did doing ADF affect your hunger on feeding days?
Although I do not do ADF, I usually fast for ~20 hours 2x-3x per week. You might be interested to read The Perfect Health Diet...they say that fasts over 24 hours tend to have a negative effect on your immune system (and prob a few other things). I believe they said there is no real added benefit after 16-18 hours.
I used to fast longer, feeling there was more of a benefit, but no more. I'm not really looking for huge weight loss or anything so if I can get the health benefits in 18 hours, I'm fine with that.
I've tried it and its not sustainable long term, i bought the book & it's a gimmick weight loss diet. In my opinion IF should be intermittent, not a routine. Right now I eat when hungry, fast when not hungry, simple, for some people with big appetites this may not work & they may need to force themselves to miss a meal or a whole day of eating. I sometimes throw in a forced 36 hour fast once or twice a month, and maybe even a whole week once a year during summer.
I've had far better luck with daily 16/8 IFs than I've had with alternate day fasts - about 3 weeks of ADF caused me to gain something like 5lbs of fat last summer. Your body sees it as a stressor, mine did anyway.
I do it on M, W, and F. One tablespoon of gelatin blended into a half cup unsweetened almond milk and a magnesium supplement before bed will help with the sleeping. IF is much easier when you become fat adapted.
I've been doing it on T, Th, & S, but I only fast through the morning. I break my fast with lunch. I've only been doing at a few weeks now, but so far I haven't had any trouble with it. My appetite really kicks in by lunch time, so I figure my digestion is probably better as a result. I couldn't imagine doing a whole day, though.
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