4 ms·

>Alternate day fasting (ADF) is a subtype of intermittent fasting and is defined as a continuous sequence of a fast day (100% energy restriction, zero calories)

by Isamu 7y ago

>Alternate day fasting (ADF) is a subtype of intermittent fasting and is defined as a continuous sequence of a fast day (100% energy restriction, zero calories) and a feed day (ad libitum food consumption), resulting in roughly 36-h fasting periods. I'm interested. So on fasting days you consume water and absolutely nothing else? Or maybe tea or black coffee? I suppose there are some other zero calorie things that can be consumed, but I am betting that zero calorie sugar substitutes could be problematic because they can still cause an insulin response. [Edit] here it is, I guessed right about the diet drinks. >ADF group: Subjects are asked to refrain from eating on the fast days and to eat ad libitum on the days between the fast days. On fasting days, subjects are only allowed to consume water, flavoured carbonated water, unsweetened tea or coffee. Furthermore, diet sodas or so called “calorie-free” meals or beverages are restricted.

lmilcin 7y ago
No calories. I like coffee (black) because it helps me through the day. Don't do diet drinks, they seem to be doing more harm than sugar.
foxyv 7y ago
Avoid artificial sweeteners during fasting. The incretin effect from tasting something sweet will cause you to produce insulin, reduce your fat metabolism, decrease gluconeogenesis, and cause your blood sugar to drop. Usually it's recommended sticking to water, coffee, tea, and sometimes bone broth for longer fasts to supplement a little protein and electrolytes. For more information, Dr. Jason Fung wrote two books on this: "The Obesity Code" and "The Diabetes Code". Both are VERY much worth reading. https://www.amazon.com/Dr-Jason-Fung/e/B01BT8K6FK?ref=sr_ntt_srch_lnk_1&qid=1567009410&sr=8-1 https://www.amazon.com/Dr-Jason-Fung/e/B01BT8K6FK?ref=sr_ntt...
- toomuchtodo 7y ago
  I don’t want to give up Splenda in my coffee or Coke Zero, so I take metformin in conjunction with intermittent fasting to game my blood sugar.
cmclaughlin 7y ago
If you're just getting started with this, I would highly recommend starting with simply restricting the hours of the day when you eat. When you wake up in the morning, your body is already in sort of a fasting state. Most people find it's not that hard to extend that period of time a few more hours... particularly with the help of caffeine. If that goes well, you can try to eat dinner earlier, fight off the urge for late-night snacks and continue to push breakfast later and perhaps even skip it altogether.
- lysp 7y ago
  > Most people find it's not that hard to extend that period of time a few more hours This is what I do. Breakfast (technically lunch) around 2pm. Dinner around 8-9pm. Around 8 hours feeding state, 16 hours fasted. My body doesn't get hungry until 2pm - and the hunger is just the signal that it's my normal meal time rather than actually being hungry.
chewz 7y ago
Water, coffee, tea is good - mulberry leaf tea is even better. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4281624/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4281624/

by Isamu 7y ago

lmilcin 7y ago

No calories. I like coffee (black) because it helps me through the day. Don't do diet drinks, they seem to be doing more harm than sugar.

foxyv 7y ago

Avoid artificial sweeteners during fasting. The incretin effect from tasting something sweet will cause you to produce insulin, reduce your fat metabolism, decrease gluconeogenesis, and cause your blood sugar to drop. Usually it's recommended sticking to water, coffee, tea, and sometimes bone broth for longer fasts to supplement a little protein and electrolytes. For more information, Dr. Jason Fung wrote two books on this: "The Obesity Code" and "The Diabetes Code". Both are VERY much worth reading. https://www.amazon.com/Dr-Jason-Fung/e/B01BT8K6FK?ref=sr_ntt_srch_lnk_1&qid=1567009410&sr=8-1 https://www.amazon.com/Dr-Jason-Fung/e/B01BT8K6FK?ref=sr_ntt...

toomuchtodo 7y ago
I don’t want to give up Splenda in my coffee or Coke Zero, so I take metformin in conjunction with intermittent fasting to game my blood sugar.

cmclaughlin 7y ago

If you're just getting started with this, I would highly recommend starting with simply restricting the hours of the day when you eat. When you wake up in the morning, your body is already in sort of a fasting state. Most people find it's not that hard to extend that period of time a few more hours... particularly with the help of caffeine. If that goes well, you can try to eat dinner earlier, fight off the urge for late-night snacks and continue to push breakfast later and perhaps even skip it altogether.

lysp 7y ago
> Most people find it's not that hard to extend that period of time a few more hours This is what I do. Breakfast (technically lunch) around 2pm. Dinner around 8-9pm. Around 8 hours feeding state, 16 hours fasted. My body doesn't get hungry until 2pm - and the hunger is just the signal that it's my normal meal time rather than actually being hungry.

chewz 7y ago

Water, coffee, tea is good - mulberry leaf tea is even better. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4281624/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4281624/