Hi all. I’ve on keto off and on for 3 years. I was doing IF 16/8. This time around I’ve been eating once a day. I’ve been reading about atophagy and have some health issues that need to be resolved so I started ADF along with OMAD. So basically I eat 4 keto meals a week total (with about 48 hours between meals. I do eat two days in a roll each week). I haven’t found it to be too difficult ( I feel fine) though I do wake up excited on my eating days and it’s a bit of a challenge to wait until evening to eat. I do 30 to 45 min. on my bike (HIIT) on my fasting days. I feel stronger each day and am dropping fat (going down dress sizes without getting weak/muscle loss.) I’m T2 diabetic and my fasting blood sugar has been in the low 90’s without meds or insulin - first time since I’ve been checking them! Also, my blood pressure which recently spiked and has been hard to control in spite of doubling both BP meds, is now low normal - but I’m still on the double meds. My question is, does anyone see major flaws with the ADF plus OMAD Keto plan I’m on?
ADF Plus OMAD?
Honestly @Bren1, if it’s working for you, don’t mix it up!
This is my 6th month of Keto and I also work on OMAD and ADF routines. Some days I do extended fasting for 3 days, other days I only eat on non training days. Other weeks it goes completely out the window and I eat every day. Listen to your body, it will tell you when it’s unhappy!
Thanks Katie! I haven’t been able to find any medical pros to monitor me locally and have kinda realized they may not exist here in Idaho. My doc in Portland was sweet but thought any fasting was crazy. When we were seeing positive blood sugars from fasting she said I was an unusual case. Yeah, me and thousands of others. I’m down 140 lbs. (Not all keto) and have about 60 to go. I’m lovin’ IF and keto! I used to get cranky and hungry on other diets… Thanks again.
Sometimes I do ADF. Sometimes I do OMAD. I find that both cause me to lose some weight. Right now I’m just struggling with the loose skin. I understand some exercise can help taking some of that up. But I’m quite old.
I did my first ADF and OMAD on feeding days and felt great doing so. Just listen to your body. Change things up so your body keeps guessing from time to time
To the extent possible, I try to avoid being arbitrary and listen to my body. So don’t eat until my body has finished processing the previous day’s meals. Specifically, I don’t eat on days when my morning BG > 85 mg/dl and I fast until it drops below 65. Depending on how much and what I eaten, this can take anywhere from 12-72 hours. When I first adapted this approach, if I ate high carb meals it usually worked out to OMAD every other day. As my metabolism has improved, my eating frequency has increased.
What you’re doing sounds like it’s working for you. Keep it up and tweak when necessary.
As the others have already mentioned, this method seems to be working for you, so you should continue with it until it doesn’t. If you happen to stall later or have any issues, you can then adjust as needed.
I personally couldn’t, or should say didn’t care for ADF myself, since each day I stopped eating I wanted to continue with it, turning it into a multiple day fasting which I do really enjoy. But glad it’s working for you. 
Interesting research on ADF:
Professor Krista Varady PhD: is an associate professor of nutrition at the University of Illinois in Chicago. Her research focuses on the efficacy of alternate-day fasting for weight loss, maintenance, and cardio protection in obese adults. Her work is funded by the NIH, American Heart Associated, International Life Sciences Institute, and the University of Illinois. She’s published over 50 publications on this topic and is also the author of a book for the general public entitled The Every-Other-Day Diet. …More
This sounds absolutely fine.
I naturally OMAD, so when I intentionally fast longer than 24 hours it usually ends up being ADF with OMAD. Works well.
My only advice, as tested on myself is to not keep to a rigid ‘schedule’ but instead change it up depending on how you feel but also to try and mimic the unpredictable (food wise and otherwise) circumstances in which we as a species evolved.
For example (this is just what I do) - so naturally (as in I have done this forever without knowing I was ‘doing OMAD’) I eat my meal in the evening. So I intentionally change it up from time to time and like today for example I broke my 60 hour fast in the late morning - wasn’t ravenous, isn’t my typical meal time but it’s great to keep the body from adapting to things, you know? (When loosing fat)
Good luck!!
I must not have read this right the first time? Being I just posted this same idea yesterday, I was thinking to simply fast and eat once every two days, just to see how it works out. Plus, a different method to throw into the mix. … Will definitely read this through and keep an eye on it. I always wanted to extend the fasting part to week longs and not stop once I start one.
This! For the past 3 weeks I’ve been doing OMAD 3 days a week, TMAD 2 days a week and one 48 hour fast. I feel great and have been losing 2-3 pounds a week. And something I really like about the 48 hour fast is after it’s over, whatever I eat tastes amazing. It’s not like I’m famished, but everything seems tastier than I remembered it.