Thoughts on The Alternate Day Diet Protocol
188.9 lbs 36 inches 13 hours fat fasted
I have been doing the Alternate Day Diet with fat only on fast days for a week now, after having previously done a week-long fat fast. Even though I am doing this protocol for another week, I am not sure if it will replace ADF36 as my preferred protocol. This protocol is alternating between eating keto whenever you’re hungry, on feast days, and only eating 600-800 calories with a 90-percent fat/five-percent carb/five-percent protein ratio on fast days, with no more than 50 calories from protein or carbs during "meals" on fast days. I’ve used mostly heavy cream as my fat source with occasional 100-percent unsweetened cacao, and every once in a while, a half cup of pecans, usually salted.
My weight has normalized from the fat fast, after a short-term increase to the 191-pound range. I am now seeing more consistent upper 180s. I think this protocol would be an excellent maintenance protocol for those looking to save money, and not regain all the weight from longer fat fasts. However, I still may prefer the results of ADF 36 over this protocol. I’ll transition over to it next week, and see what happens. After a week of that, I may take a break from fasting for a week, and just eat normal Keto to give my body some time to get comfortable at the current set point, before I begin another long fast.
The next long fast I am planning will be five-day fat fast, followed by five-day water fast. That is a few weeks off, as I want to feed properly before attempting it. I may put on a few pounds, prior to it, by eating Keto without fasting, for a week or two before. So, it’ll probably happen in mid-February. Overall, ADD-Fat will be a backup protocol, or a crutch, if for some reason I am too hungry on ADF36, which doesn't typically happen for me.
The other reasons I prefer ADF36 (36-44 hour water fast followed by 36-hour normal keto eating) is because it reduces my consumption of sweetener, gets me in the groove of drinking black coffee, and reduces the money I spend on food even further. These side benefits to the numerous health benefits, and gradual weight loss seem like the optimal protocol for me to be a fat-burning machine.
I still have no desire to have a carb up; however, I may do one next month as an experiment, with no added sugar. Some pasta and potatoes added to a meal will probably be as far as I'd be willing to go. I have never had a "cheat" day that did not involve sugar, and since I am comfortably sugar-free, and no longer addicted to it, I want to stay that way, so, no sugar for me on future cheat days. I know if I do add sugar on cheat days, the addiction kicks back in, and I go through the cravings all over again. This is another reason Keto will be my lifestyle, going forward – no sugar required.
The agenda this week is going to be light, as I have a massively busy week. The weekly podcast will be up tomorrow, and I’ll knock out two more videos this week as well. Going to skip the live stream this week, as I have too much going on to dedicate a day to it. Will hopefully be back to normal next week. I have spread myself pretty thin at the moment, as I still am not caught up on my backlog of work.