Alternate Day Fasting (ADF) is a schedule that can be implemented many ways. Today I am sharing how I personally use ADF. Once a week (usually, I’m not rigid about it) I have what’s called a down day, followed by an up day.
Down Day
A down day is a day where you either fast completely, or have a single 500 calorie (or less) meal. If you have the 500 calorie meal, this makes it a modified down day. This low cal/no cal day is accompanied with plain water and black unflavored coffee throughout the day. (unflavored teas are acceptable too, but I stick with coffee).Modified Alternate Daily Fasting
Up Day
Immediately following a down day, it’s important to refuel with an up day. I initially received my guidance from “Fast. Feast. Repeat.” on how to safely refuel. As suggested in the book, I ensure I eat a minimum of two meals over at least a 6 hour period. If desired, I will eat three meals, or have my window open all day.
And Beyond
After a down day/up day combo I return to my One Meal a Day schedule. The OMAD continues until the next time I decide to do another down day/up day.
Benefits of Down Day & Up Day
As I learned in “Fast. Feast. Repeat.” by Gin Stephens down days paired with up days (along with other ways to avoid the same schedule every day) help your body avoid metabolic adaptation. We have to vary our fasts to keep our body guessing almost! Much more to come on this topic in the future.
Sample Down Day 500 Calorie Meals
Here is my most recent down day meal; a Big Mac style salad! Let’s break it down:
Beef Patty – 300 calories*
Spring Mix Salad – 25 calories*
1/4 Cup Shredded Cheddar – 110 calories*
Mini Cucumber – 15 calories*
1/2 Small Yellow Onion – 25 calories*
5 Green Onions – 25 calories*
Pickles – 0 calories per serving per the jar (I am sure some calories were actually present, but close enough)
Walden Farms Thousand Island Dressing – 0 calories*
Total tracked calories – 500 on the dot!
As I mentioned the nutritional label said 0 calories for pickles, but enough of them would obviously add calories. Also, the estimates from my fresh produce could be off. I am okay with 500ish; this is about a small meal not perfectionism.
*indicates I used nutritional values from labels or google search.
Other Ideas
I have many other ideas on 500 calorie down days! Click here to watch YouTube videos that share specific meals. Or click here to sign-up for my email list and get a 500 calorie cheat sheet that I created to give me low-cal options are I create 500 calorie meals.
Thank you so much for reading! Chow Down & Ciao
