I know diet is mostly about calories-in vs calories-out. And I've used various weight loss methods that ultimately worked by restricting cals; 'clean eating', calorie counting, low-carb, carb-cycling, keto, IF, etc.
But the best method I've found that fits with my lifestyle is Alternate Day Fasting (ADF) where every second day you cut back to 500 cals, and on the other days you eat whatever you want. It's simple and easy to follow and keeps me sane - plus you can lose a ton of weight.
Also if I don't diet at all I tend to put on weight, about 1kg every 3 weeks, just by eating normally. Considering 3500 cals is a kg of fat, that means I naturally overeat by about 1,000-2,000 cals a week.
So I was thinking of incorporating ADF into my life and lifting schedule by following these guidelines:
- No fasting, just normal eating for a slight surplus and weight gain.
- Fast 1 day a week to maintain weight.
- Fast 2 days a week to be in deficit and lose weight.
- Fast 3.5 days a week (ADF) to be in a large deficit and lose lots of weight.
I thought it could be a good rule of thumb to follow because I hate counting calories and other restrictive diets that exclude certain food groups. And this means I only have to count calories for one meal every second day (or less). Plus it's flexible enough to fit in with my lifestyle.
I haven't tried this yet (I have only done ADF to lose weight) so I was wondering if you guys thought it was an ok plan? Or am I setting myself up for failure here?
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