3 Ways to Do Alternate Day Fasting

The term alternate day fasting seems to be self-explanatory - You simply alternate between fasting and non-fasting days. But, two common variations add a twist to this form of intermittent fasting by allowing you to eat some food on your fasting days. In this video, I show you how to follow complete and modified alternate-day fasting routines.

Studies mentioned in the video:

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Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.

[Jennifer-culu]

I have slowly eased myself into alternate day over the last 5 months. Started with 16:8, then 18:6, then added one 36 hour fast to that every week, and now I'm fasting 3 days a week and eating 4 days a week (0 calories during fasting time). I've lost 77 lbs so far and I have to say fasting more than anything else has broken my psychological attachments to overeating, and on days that I do eat I'm very conscious of getting all the healthy nutrients I need; since I'm eating so infrequently cheap fast food just isn't worth it to me I'd much rather fill myself up with foods that are going to heal and fuel my body... And I've experienced that I'm not as hungry as I used to be on days that I eat anyway, long gone are the days that I could eat an entire large pizza by myself in one sitting.
Edit have lost 117lbs now with only 20 left to go!

[thetorontogirl]

Personally, I'm not into eating a little bit during fasting days. It just doesn't make sense to me because I like giving my body a break from digesting food. I have an all or nothing mindset so I find it better to just not eat on my fasting days. Love it!

[bryantgeorge]

Finally a concise straight to the point video without the first 3 minutes being filler. We need more videos like this on every topic

[Lance]

I wouldn't want to eat a small amount while fasting. Sometimes fasting can be a challenge, but it is even harder to eat a little bit and then stop. Once I do start eating, I want to eat until I'm full. I might be able to do it with pure fat, like a spoonful of butter or olive oil.

[patriotscientific]

I started 3 years ago fasting Mondays and Thursday. Then it went to Mon, Wed, Fri. Then every other day. Now, Fast two days eat WHATEVER I WANT the third day. I lost 35 lbs on Atkins years ago, but I could NOT do WITHOUT potatoes, bread, donuts, brownies for ever! My mom was on a diet her whole adult life, she could never have dessert. I would rather not eat anything for whatever amount of time it takes to be able to eat and DRINK whatever I WANT on EAT days. I have learned from Brad Pilon, who wrote, "Eat, Stop, Eat, that it is more important WHEN you eat than WHAT you eat. My idea of fasting is no food for 31 hours, midnight to midnight then till 7 AM, on fast days no food, only water and black coffee and tea. No food, no alcohol.Then whatever I want on eat days. At one point last year I was fasting every other day for four months, but gained 1.3 lbs over 4 mos. I only weigh in at the doctor's office as I must see her every 4 mos. I was upset that fasting every other day that for 8 months caused weight loss, now was not working. I was over eating on eat days. But I did not want to deprive myself of ANYTHING including glazed donuts, so I started 2 days fasting and one day eat whatever. It worked. I started at 347 lbs and in August my last weigh was 256lbs. My goal is 196 lbs, what I weighed in college. My next weigh is December 5, coming up quick. Today is the 2nd, of a two day fast and I have tomorrow to LOOK FORWARD TO, eating and drinking. My blood work is improving continuously, my energy levels are up. My blood pressure and A1C are down. I supplement with Dr. Berg's electrolytes and minerals, and Dr. Gundry's, "Vital Reds" and just started NooBru, a nootropic, a supplement for improved cognitive health. I also take Berberine, they say it aids weight loss. I am hoping for a "good number" Dec 5. Last time was down 34 lbs from 290 to 256. My body will adjust and I won't lose that much this time, probably, but I am hoping to lose 20 lbs to 236. I will report back. When I fast I get such a rush of energy abut 10 pm on Day one which carries over to all of day two. Burning ketones they say. This is a diet I can stay on for the rest of my life. I am 71. When i get to 196 I plan on fasting every other day till I die. No more roller coaster for me. Tell me how long I have to NOT eat, so that I can eat and drink (read beer) anything and everything I want when I do eat AND STILL LOSE weight. That is the diet for me. I never thought I could lose 100 lbs, I could not stay on any other diet. long enough to do it. I can stay on this because tomorrow, when comes I will eat and drink what ever I want. If you have trouble fasting, take a table spoon of mustard to get by. I don't any more but I used to do a spoon of mustard. You have to want the result bad enough to do what it takes to get the result. It is not a matter of CAN you do it, it is a matter of WILL you do it. As Yoda said "there is no try, there is, do or do not do".

[megananneska]

I am finding the 36hr “fast” seems to reset your gut so that I was less likely to go for unhealthy foods or eating too much on my “feast” day. Also helps with emotional eating and you know it’s really only a 12 hour window to endure (sleeping for the rest of the time!) Great sense of achievement waking on the feast day! On “fast” days I’ve been having a keto coffee with a few drops of milk & stevia plus a few cups of bone broth and collagen rather than zero intake. Love it 😍

[Antonio_Ortiz]

I've done intermittent fasting (IF) for over 2 years, usually one meal a day (OMAD) on work days. I've recently dabbled in 5/2 and complete alternate day fasting to break through weight loss plateaus and I quite enjoyed it.

Very easy to follow (especially if you plan out your days, your work schedule, etc.). Some might need that 500 calories to get through the fasting days at first but for me, It's easier to have no calories and just drink sparkling water and coffee/tea (carbonation and caffeine can be helpful as an appetite suppressant).

I would recommend these methods only to those who have experience with prolonged fasting (more than 24 hours). I saw results very quickly and fits well into my weekly routine. It was the natural evolution of where my fasting journey was meant to go. And I strongly recommend breaking your fast slowly and with very mild, simple foods; I would not recommend breaking your fast with a large amount of processed foods all at once.

Fasting is not to help compensate for bad eating, it's to teach you the difference between actual hunger and habitual eating, and to help clean your body and clear your mind along the way.

[marybuller]

Another option to get to 36 hours of fasting is to eat only breakfast on one day (for example 6 am) and dinner on the next (for example 6pm) then 12 hours pass (you will sleep part of that time) and you eat breakfast the next morning. Rinse repeat. This way you are still eating once per day but there are 36 hours between meals. You might need to increase caloric intake during the feeding window with this method because there are only 2 meals between 36 hour fasts as opposed to ADF that has 3 meals between fasts. 30 hour fasts: eat breakfast and lunch. Skip dinner. Eat dinner the next day. Rinse repeat. This adds up to 30 hours fasted and I've read that it can be as effective as 36. I have not been able to do this personally. I struggle to get past 24 hours.

[nuria]

My experience in alternate fasting is amazing... Not only the body improves, also your mental activity becomes better, your brain works SO much better and faster.

[rainbowlove]

Thank you for the video. Just want to say I was tired of the arthritis pain in my hip and knees. Saw an encouraging video on ADF started at 310 pds on 2/7/22 my first fasting day got thru it with no problem next day was feasting day didn't eat until 5 pm enjoyed a large salad with egg, turkey, bacon, avocado, lettuce very filling, today got thru my fasting no problem. My mindset changed which helped me. So wish me luck on this journey. I want to get healthy and lose weight. Not lose weight to get healthy. I'm tired of the inside and outside weight. Thank you again. Will continue watching encouraging videos and learning.

[divyajanaibharathi]

I can hear your voice all day so calming

[disappearintothesea]

Currently doing this to avoid weight gain during the pandemic. I find that on feasting days I get fuller faster and food has kinda become boring to me 😂

[fiberbeads]

This is working for me! After being in a 'stall' for months (70 lbs gone) I started eating low calorie every other day-all the while keeping everything keto. The weight started to move again this week. Thank you Becky!

[juliainia]

She is the original lady I first started listening to bfore moving on to others for variety and options but she will always be the one that gave me revelation to immeted fasting. She has the best tones and so easy to understand she doesn't have an annoying voice ..she's not too fast or too slow she is the boom 💥 and I will forever be grateful my the life saving and changing lifestyle I now have and love. ✅👌🙏❤️

[odysodys]

Thanks! I'm on the cusp of my ninth decade and have settled into alternate day fasting combined with keto awareness. I take in 150 - 200 cal in bone broth + collagen + vitamins about 18-20 hours into the fast period and usually start producing ketones between 24-36-hours. If I don't see ketones I continuing fasting until I do. On eating days I have as many good carbs as I'm inclined to. Good joints, high energy, work out daily, no colds, no CoV-19. Ketosis and fasting are God's gift to sovereignty over our own health. Bonus is the huge amount of time saved in dealing with food on fast days. Keto gurus like you are much appreciated.

[PropheticCoachTheresa]

I'm on my second week of less than 500 cal, two days/week and one meal/day one day a week. I am a whole plant food person and am amazed at how good I'm starting to feel. The weight is coming off, but even better than that, at age 55, everyday I'm feeling healthier, body pains are leaving and my energy is going up. It's wonderful. For breakfast on fasting days I have a non-sugar smoothie with frozen mixed berries and 1 TBSP each of flax, chia and hemp seeds, some hemp milk, and MSM, collagen and Vit C powder and soluable fiber powder. Then I have a clear veg broth with some non-starchy veg, onion, garlic and herbs for dinner, along with a kombucha, a small coffee in am and herbal teas, and lots of water. It's getting easier every day, and the days I can eat whatever, I don't want anything unhealthy anymore and am totally satisfied with just breakfast and dinner. Amazing.

[jonbaker]

My personal experience is that ADF is best used in short bursts, rather than long periods of time. But this is my opinion. I will do it until I drop 10 pounds and then I'll stop for a while in order to allow my body to grow accustomed to my new weight. I'll usually take a break from ADF for a few weeks and then jump back into it until I drop another ten pounds. I find that when I have a set time limit on it I tend to not binge eat or develop unhealthy habits while fasting.

[deepheartable]

your voice is really soothing, keeping me listening until the end

[Beetwixt_N._Janeen]

Such a tranquil voice. This makes the possibility of ADF easier. Thank you 🙏🏾

[lisaande]

I have done intermittent fasting, but last week tried 24 hour fasting Mon, Wed, Fri. I did eat at the 23 hour mark, but like a large salad with good fats and protein. But I was doing it more for autophagy benefits. I found it to be simple when you know you can't have anything, plus if you do a water solution of salt and potassium mixture to drink you feel fine. Sometimes I added ACV to the water with the salts. But I am going to try Mon and Thurs next week to do a 36 hour and maybe do a pea protein and fat meal at the 18 hour mark. I truly believe fasting is like a muscle, if you start out IF and then go longer, it does get easier.