ADF – Week 4 Update: The Do’s and Don’ts

Please, click here to go back to the beginning post for an explanation of what this is all about!

So for all intents and purposes, we’re going to call this my “one month” check in. Four weeks is long enough for me to earn that badge. My fasting days were Wednesday, Friday, and Sunday.

Tues – Wed – Thurs – Fri – Sat – Sun – Mon

I’m going to be honest with you guys, this is a roller coaster. I know in my last update I said that I could probably do this for the rest of my life, and I still think I can, but every once in awhile we need a break. I needed a break. So I decided to stop fasting on Sunday, and I’m picking it back up today. I also ended up having a bonfire at my house and probably consumed WAY over my TDEE in alcohol and hot dogs.


If you feel like you’re starting to get burned out, don’t feel bad about taking a break. It’s not going to ruin your results as much as you think it will! But let’s push that aside and move on! Here is my monthly outcome. Check out this data:

Week 1Week 2Week 3Week 4
Start Weight234226225221
End Weight
Pounds Lost8142

I lost 15 POUNDS total in one month! If you went by daily calorie restriction standards of 2 pounds a week I would be sitting at an 8 pound loss. So I basically doubled that, and that’s a win in itself. My pants hang off of my body and I was able to pull some of my old “skinny” clothes out of my shed. I’m feeling really good about my results.

Now if you were going to try this at home (at your own risk so please, consult a doctor, even though I didn’t) and you actually stuck to it the way you were supposed to, you would probably lose more than I did.

I originally said in my introduction post 4 weeks ago that I was only going to drink water on my fast days. I haven’t thought to bring it up until now, but you can totally have other things beside water.

“A whole new wooooorld. A dazzling place I never knew.”

Here’s what you CAN have:

  • Water
  • Black/plain coffee
  • Lemon juice
  • Plain green tea
  • Plain black tea
  • Carbonated water
  • Stevia
  • Sucralose
  • Vitamins and Minerals
  • Diet Soda

Okay so you’re probably saying, “what the hell Kales?! Diet soda?!” Yes, yes, I know. I don’t personally believe that you should drink diet soda on a fast (even though I drink it on my eating day) but technically Aspartame does not break your fast. Diet soda has no calories or technically any sugar, therefore it doesn’t start an insulin response. The whole point of the fast is to get your insulin down to a flat level for a pro-longed period of time, thereby allowing your body a chance to stop using glucose as fuel, and instead turn to fat stores for fuel. Check out my post from yesterday for a little more understanding on how different nutrients effect this system.

Here’s what you CAN’T have:

  • MCT Powder/Oil
  • Protein powders
  • Fish oil supplements
  • Dried or fresh fruit chunks in your drink
  • Broth
  • Coffee creamers
  • Truvia
  • Maltodextrin
  • Honey
  • BCAA’s

People are in debate about these, so I don’t personally include them:

  • Apple cider vinegar
  • Lemon juice
  • Nicotine (I’m a smoker, so I do partake on fast days)
  • CBD oil
  • Marijuana

If you have any questions about something that I didn’t include on this list and whether it’s fasting safe, feel free to ask me in the comments or through a personal message on my “Want to get a hold of me?” page!

I know literally everything. Way more than this guy.

I’m going to address my burn-out. I promise.

I’m going to keep going for the next little while and see how I feel, but there are other options if the burn-out gets too extreme. There’s the modified version of ADF where you basically just eat a small 500 calorie meal on your fasting days, and you reduce your calories on your eating days to accommodate. But at least you get to eat every day. Another option is OMAD (One Meal A Day) where you literally just eat one single meal a day, usually in the evening. For now I’m going to keep chugging along, but we’ll see where we end up!

Stay tuned, the next update will be posted next Tuesday!

Have any questions or opinions? Let me know in the comments!

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