In early June I switched from the Alternate Day Diet (see my last post Alternate Day Diet) to Alternate Day Fasting (ADF). The principles are very similar, but I simply fast all day on water or clear tea, and then I have a carefully chosen evening meal of about 400 calories.
Purists on ADF adhere to a strict 24 hour fasting period, but I need this to be more livable. So I eat 3 meals (and no snacks) on my eating day, and then fast on zero calories until dinner time on my fasting day – which is around 6 or 6:30. So my fasts are typically 23 hours, or even 22 hours if dinner was later the night before.
On the very first fast, by hour 22, I felt my sinuses release and clear. By the next day I could sing in a strong robust manner, as I could years ago. Mind you – my respiratory system had been very gradually healing from adhering (imperfectly) to the Alternate Day Diet in May. That is why my first day of ADF was so powerful. And I find it much easier to adhere consistently to the lower calorie limit by using ADF. I can imagine doing this long-term. I like a set schedule, so I fast until dinner on Monday, Wednesday, and Friday. On the weekends I enjoy life, but I am also careful to maintain a sense of moderation.
I am now off all asthma medicines. My peak flow is 450 at my doctor’s office (and 425 on my home test). My personal best in the past was 450 on my home test, so I hope to attain that again, and possibly surpass it eventually. A mere 6 weeks ago I was desperately ill with asthma, and my peak flow hovered in the 100’s if I dared to go off asthma medicines. And even with a strong dose of Advair – I had a peak flow @250, so my doctor had just told me I needed to take another inhaled corticosteroid on top of the Advair. That is what got me to go back on the Alternate Day Diet in May.
Both of these diets are very similar and are based on the same studies. So either one will work to heal asthma (or other chronic illness) depending on personal preference and ability to adhere to the chosen diet.
One final note, to accelerate weight loss, one could sometimes fast from breakfast to breakfast. I have done this is in the past, and I tend to lose better if I am not “sleeping on the calories” – so I may still do it occasionally. I’ll report back if/when I do a breakfast to breakfast fast again to replace one of my regular fasting days.
I do find it easier to adhere to the rhythm of fasting dinner to dinner, however, so that is my main plan. I have made this my intended lifestyle.
Alternate Day Fasting Videos
It helped me to watch these 3 Alternate Day Fasting videos several times in the first week of ADF. Pat Lowry presents the current research in a concise and clear manner.
Alternate Day Fasting 1
He mentions Green tea – but I find it increases hunger, and another friend mentions the same thing. But black coffee helps. I have one cup of wonderful French press coffee with my husband each morning. I also eat enough fruit and veggies in my evening meal that I have not needed the fiber supplements he mentions. I drink plenty of water and I sometimes add 1 TABL of raw Apple Cider Vinegar to a pint or quart of drinking water that I use throughout the day. I always follow ACV water with clear water – you don’t want the acid on your teeth, even though the ACV it is pretty diluted. Still it is probably good to follow with clear water. I also sometimes drink clear herbal tea- but as time goes on – I find it simpler to just stick with water.
Alternate Day Fasting 2
Alternate Day Fasting 3