Should You Use Alternate Day Fasting (ADF) or OMAD for Weight Loss?

This video is a free preview of my 6.5-hour course called Intermittent Fasting: Fast Weight Loss That Lasts. This link will take you to the full course:

In this video, Dr. O explains why he chose Alternate Day Fasting (ADF) rather than One Meal A Day (OMAD).

Here is the ADF Fasting plan that I followed to lose 165 Pounds in 1 year:

Here is the eating plan that I followed to lose 165 pounds in a 1 year:

Here is how intermittent fasting saved my life:

Medical and Health Disclaimer:

This Video Presentation is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or symptom. Never disregard professional medical advice or delay in seeking it because of something you have read or seen on this informational and educational Video Presentation. Your use and reliance on this Video Presentation is at your sole risk. If you believe you may have a medical emergency, call 911 immediately.

[GrowGrayMatter]

This video is a free preview of my 6.5-hour course called Intermittent Fasting: Fast Weight Loss That Lasts. This link will take you to the full course:

[shealovesjesuschrist]

I chose ADF over OMAD because my personality is all or nothing baby! With ADF I only have to know if it's a eating day or a fasting day and don't have to think about anything else; I'm better at famine than restriction. If I chose OMAD instead, I'd be fussing over everything like what to eat, when to eat etc. Eat or don't eat... that is my solution!

[ryshask]

Start with OMAD. Once you've mastered that. Throw in some ADF. You will be absolutely stunned by how much you were eating before.

[JAI]

LOST 12LBS IN 2 WEEKS WITH ADF, PEOPLE YOU DONT NEED TO EAT EVERYDAY, LET YOUR BODY RELAX.

[justindonato]

I’ve been doing ADF for nearly 6 weeks now and it is seriously life changing- not only physically, but mentally and emotionally as well. The best decision that I’ve ever made for my health, period

[phil]

ADF is better for people who need to break their addiction to food... once you can go a whole day without eating, you realize what you're capable of... its also good for social reasons, like of you know you're going to be attending a dinner party that will be particularly unhealthy

OMAD is great for maintenance because if you eat right you're literally never hungry and is therefore much more sustainable

[dianaaugustine]

I love Omad! I’ve lost 115 lbs with mostly omad and the occasional extended fast. With omad, I don’t feel deprived because I get to eat everyday, and rarely get hungry. I also love the social aspect that I get to eat dinner with my family instead of sitting there with a glass of water or being alone in another room.

As I have gotten closer to my goal, my weight loss has plateaued for several months. Recently started rolling 72 hour fasts and the weight is finally budging. I plan on doing this until I hit my goal and then back to omad.

[slistenev]

Thank you for this video! 30 days ago I saw it, at night, during my 6 day water fast... I fast 6-10 days every year, but the weight I lose during these fasts is back 2-3 weeks later. This time I stopped my fast on day 5 and switched to ADF. 30 days later I'm minus 10 kg (from 104kg)!

[everythingcrypto]

Omad since Jan - Apr, only down 13 lbs, ADF one week only and already down 4 lbs, ADF is way more agressive if you carry a lot of belly fat

[timothyharris]

I've been doing MWF for 36 hour fasts and eating "reasonably" on weekends. This has been amazingly successful for me and I love that the weeks are consistent over the 2 week plan that jumble the fasting days.(and keeping weekends "available" is easier on the social part of life) Love your approach and strong agree that the key is THE PLAN YOU CAN STICK WITH IS THE PLAN THAT WILL WORK. Thankful for finding your channel. I've shared it with several others.

[eckankar]

When I first heard of IF I thought it was crazy, it took me months to even try it. It worked. I advanced slowly up to OMAD and now do ADF OMAD so I eat 1500 calories keto every 48 hours. I'm down 87 pounds in 7 months. I took the advice I heard on some channel to switch up the diet every 3 weeks so I'll do OMAD or 2MAD a few days then back to ADF OMAD.

[pininolfg]

I do OMAD, then one Alt day fast once a week Its a nice lil balance between the two for me, Switched to a Carnivore lifestyle aswell the last two months and thats really changed the game Its the easiest weight I've ever droped the last 6 months, gone from 850 to 570 so far great info thanks for sharing!

[whitenoisejosh-sleepfocusc]

I do 36//12. I am down 27 lbs in 5 weeks. Starting weight 285.5

My sleep is better and clarity of mind is much better.

[teat]

I use both in a combination. I do OMAADF😆 I used omad before, but when my weight loss stagnated, I switched over to adf (thanks to one of your videos) but wanted to keep omad because I love it! This combination works great for me. My weight is finally going down again and an added bonus is that I have noticed more health benefits. I'm loving it! I think I'll keep this combination till I get to an healthy weight range😊

[vidyaroy]

I think its amazing you answer everyone's comments and continue to encourage all on their health journey. 🙏🏻🙏🏻

[powersonic]

I like your video, I started OMAD for about 3 weeks then I learnt about alternate day fasting from you, I however only eat one very large meal on my eating days . I wasn't huge but I lost 39 pounds in 9 weeks. I was trying to do this since 2008 . Once I got use to it it Got Easy, to everyone else YOU CAN DO THIS .

[DonnaPound-mc]

Lately I've been OMAD. I eat between 1 to 2 pm and am going to switch to ADF for the month of June. Occasionally I do a 48 to 72 fast. All of these help to make me feel good and keep my weight stable.

[barbstevenson]

Based on your course information, I have been using 16:8 and 18:6 fasting. I am seeing slow, but steady, weight loss, and it is the best “diet” I have ever followed. You are a blessing to my life, doc.

[AMOE_]

I started off with 16:8. It helped my gut troubles, I didn’t lose weight but I stopped gaining. I then switched to OMAD and lost 4kg in a week. Next, I did a 3-day fast to help heal aching joints and torn ham strings. The healing happened (nothing before helped) and I lost about 1.5 kg. So, I went back to OMAD M-F and 2 meals on weekends. However, I find it hard to get all the fruit, veg, protein etc for the day into one meal. So, I now start off with some fruit around 4 pm when I leave work, have some nuts and seeds around 6 pm and have a full meal by 8 pm. That's 20:4. And every 3 months, a 3-day fast. So far, I've lost 14kg in 3 months and I'm down to my goal weight, even sometimes a little below.

I continue the fasting for the health gains - reversed prediabetes, no more gut problems, improved skin and joints, more energy, better sleep, mental sharpness and improved feelings of wellbeing. Plus to maintain the weight loss. I love my 20:4 because I can eat with my family in the evenings, don't have to pack lunch for work or wash things up, have more time for other things and my daily expenses have gone very low. Which means more time and money for useful things! However, when I get to 2 kg below my goal weight I will go back up to 16:8 (where I neither lose nor gain) and increase my exercise, including more weight training. Otherwise, I'll get too thin and scrawny!

[kimberlyvalmera]

I found your channel yesterday and binged watch so many already! I love your easy to understand content. I am 320 lbs, about to be 52 yrs old next week. I have been doing 18:6 keto for about 2 months and lost about 20 lbs. I had always wanted to try ADF or even OMAD but just felt I could not do it. About 3 weeks ago I got a stomach bug and ended up inadvertently fasting 64 hours. I felt amazing to be honest so then I thought that this would be the perfect time to try ADF since I had a long fast pretty much done. I ended up doing another 42 hour fast over that weekend. 9 lbs down that week and a MAJOR improvement with my blood sugar (with a little more to go). The issue I am having now is I am losing and gaining the same 1lb each day. On my feasting days, I eat keto, pretty clean, grass fed meats, pasture raised eggs, I watch for inflammatory ingredients in sauces, dips, ect, drink LMNT electrolytes, Zevia diet soda and water, tea, etc. My calories are anywhere from 1100 - 1600. I thought maybe I was undereating but I saw your video that dismissed that since I have so much fat on my body. I feel like I am doing everything right but at 320 lbs still, I would think the weight would be coming off much easier. I am starting to feel defeated. In the past 2 weeks I have lost and gained the same ONE lb daily. I did buy a rebounder for fat people (sorry if that offends anyone) to start being more active. I work from home and it's a pretty sedentary job at a desk ALL day glued to a phone and meetings which does not allow me to get up and move much. My last hope is more movement. I am not sure what else I can "fix" to get this weight off but at 320 lbs, there HAS to be something. I just hope I find it before I give up.