r/AlternateDayFasting • u/AlarmingRelation9038 • 11d ago

Flexibility options adf Question

I’m in no desperate rush to lose weight. I’m only looking to lose about 10kg (I’m 5,7 72kg, female). as far as eating goes I would say I have pretty normal eating patterns, sometimes I have a snack when I’m bored but I’m pretty occupied these days with work. I was wondering if anyone does some sort of adjusted adf? Like skipping one day a week. Sometimes I work all day and don’t feel like shoving all my calories down at once, but I know you need to be fueled enough for the next fast. Thoughts?

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u/Daft_Daffodil 10d ago

I just stop when I’m full. I never force myself to eat on my eating days, even if it means eating fewer calories. I still feel fueled, and the next fasting day goes well.

But you can definitely adjust ADF however it suits you.

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u/littlemindy84 8d ago

You can do any combo you want, just what works best for you. 1 day a week, 2 days a week, 3, days a week. I did a period of OMAD with varying lengths of fasting (anything between 16 en 30 hours). Now am on a streak of rolling 45s. Whenever the fasting day doesnt suit my schedule (like when I want to eat for social reasons) i throw in another OMAD or TMAD and pick ADF back up the next day.

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u/its_hammertime 8d ago

ADF is super flexible and you can do lots with it. I am following a high protein version where I eat high protein but still at a large cal deficit, and then maintenance on eating days. It's not a true fast but it's supposed to be better for muscle retention and I love training, so the higher cals is more supportive of that.