Hi there! I moved over from S&S at the beginning of August. At first, the scales didn't seem to move much really and I could easily have given up. I think I lost a couple of pounds in the first 2 weeks. But, many people do seem to STS or gain a little.
I think whatever plan you choose to follow after a vlcd will result in a gain or STS, tbh. ADF also can play havoc with daily scale readings - they bounce all over the place! You really have to do one of two things - weigh daily and accept the bounces or put the scales away for a while!
That said, I have now lost 11lbs on ADF and have never felt happier. I have eaten real food, had treats and some alcohol, had energy to run and lost weight in the process. And of course, there are all the unseen health benefits which we have learned abut from the Horizon programme and other research.
So, my advice would be to give it a go but NOT to panic if you don't see what you like on the scales for a few weeks.