JohnsonAlternateDayDiet/JUDDD Jan 2009

[OceanDreaming]

Originally Posted by Quandria

It's "Crack the Fat Loss Code" a book by Wendy Chant, it's an 8 week program of controlled carb intake and timing of carb intake, and generally eating healthy foods in 5 or 6 small meals a day. After 7 days similar to Atkins induction (under 20 carbs per day), all the days are scheduled out; sometimes you have one healthy carb before 3:00 pm, sometimes two, then other days it switches up to where you're having your healthy carbs in the last two meals of the day.

The tricks I use are pretty basic, just combining protein with whole grain carbs with decent amounts of fiber to get small meals with lots of staying power. Those come in really handy on down days. Like mixing in a scoop of protein powder with 1/2 cup of oatmeal (or adding a bit of oatmeal to a protein shake), or using Ezekiel (or other flourless) bread with tuna or salmon, etc.

It's a great, healthy plan, and I have no doubt that my time on that plan made this plan easier since I really got in control of my eating there. But I do like alternate-day-eating better and the way the SIRT1 thing has cured my asthma makes me think this is the plan for me in the long run. And I find it much easier and my family isn't always confused about what I can and cannot eat any given day.

How long have you been doing JUDDD? It really cured your asthma? Wow!

[Quandria]

Originally Posted by OceanDreaming

Biscuits are spawn of Satan.

I don't think the regular ones are soooo bad. But those cheesy ones from a certain seafood restaurant - I'm pretty sure - can only be baked over brimstone!

[Quandria]

Originally Posted by OceanDreaming

I'm going to give it a try. If I can keep from being so cranky, that's the trick.

Lots and lots of unsweetened tea helps too. Good luck if you do try it, and remember if you fail it becomes just a regular down day and those are still a success!!

[Ilpirata]

Biscuits are spawn of Satan.

They is from the DEBIL!

[Quandria]

Originally Posted by OceanDreaming

How long have you been doing JUDDD? It really cured your asthma? Wow!

I've been doing (and tweaking until recently when I finally have it in a form that totally works for me) JUDDD since the end of September. And it's definitely helped my asthma tremendously. I don't have a constant weight on my chest at all anymore, which is weird because I had no idea what "normal" breathing felt like! I still can't sprint up a hill (hills have always been a killer for me) but working out is much easier and I can do some incline on the treadmill without wheezing-out, and get my heart rate higher than I ever could in the past.

It's a life changer, for sure, and I couldn't be happier!!!!

[mammapo]

Originally Posted by caramel

Hello everyone
Today is a DD for me and the posts get me through it although my DD are not bad at all anymore.
Mammapo great job on your DD totals. By the way how does that metamucil drink taste?
Hope all you Judddlets have a very good night, bye

I think it tastes pretty decent. Like a Terry's Chocolate Orange.

[OceanDreaming]

Originally Posted by Quandria

I've been doing (and tweaking until recently when I finally have it in a form that totally works for me) JUDDD since the end of September. And it's definitely helped my asthma tremendously. I don't have a constant weight on my chest at all anymore, which is weird because I had no idea what "normal" breathing felt like! I still can't sprint up a hill (hills have always been a killer for me) but working out is much easier and I can do some incline on the treadmill without wheezing-out, and get my heart rate higher than I ever could in the past.

It's a life changer, for sure, and I couldn't be happier!!!!

That is great and quite a testimonial! Breathing does tend to be one of the more important things in life.

Biscuits, in any form, are gifts from Beezlebub. I'm pretty sure I could eat about a thousand of them with butter and honey. And the cheesy ones? H.E. double hockey sticks NO!

[OceanDreaming]

Oh, and why does the tea need to be unsweetened? Would my liquid Splenda harm it in some way?

[mammapo]

Originally Posted by OceanDreaming

What is CTFLC and what are the tricks?

Cut the Fat Loss Code (CTFLC)

tricks:

Wendy has you eat 6 times a day (eat less) and eat protein at each meal.

She also has you switch up when and how many carbs you eat a day (carb cycling).

It was great prep for this, but too 'body builder restrictive' for my body. and brain.

[mammapo]

Originally Posted by OceanDreaming

Biscuits are spawn of Satan.

yummy spawn

[mammapo]

Does anyone else have trouble eating all their upday calories?? I know it was discussed pretty in depth why we need to, but I'm gonna be hoenst here - I had so much trouble getting a menu together the way I usually eat that I planned a crazy menu just to get them all in:

2 breakfast burritos from Sheetz + fried hashbrown
Chicken alfredo +salad with basalmic vinagarette + romano cheese
Apple Crisp +tofutti ice cream
2 green apples
Terry's Chocolate 'smoothie"


My real menu, which I was going to eat, was coming in about 750 calories under.

Seriously, it's not like I'm complaining getting to eat a day like this.... but still that seems a little 'junk foody' featsorama even for me.


Does anyone else run into this kind of thing?

[Debbi]

Hi Everyone!!

I have been super busy at work - no time to read all the posts.

mammapo - the last UD I had I forced myself to eat the 1900 calories I am alotted and I gained - could be just coincidence? Anyway, I am not forcing it again - I am comfortable b/w 1200 and 1500 and I will just eat to my comfort level.

I was down .2 this morning. That is a total of 4.2 lbs lost for my first week - I am satisfied w/any loss at this point!!

Today is an up day and I plan on going out for a bunless burger and glass of red wine tonight!!

I did exercise - Biggest Loser Cardio Max and T-Tapp legs/hips.

Gotta go - I will try to read everything and post later. Looks like everyone is doing really well though.

Quandria - I have asthma as well and although it really is not terrible - I am hoping the SIRT1 thing helps with that too......

[Quandria]

Originally Posted by OceanDreaming

Oh, and why does the tea need to be unsweetened? Would my liquid Splenda harm it in some way?

Some people get food cravings if they use sweeteners, and I personally don't use artificial sweeteners except the ones in protein powder since they're unavoidable. Many herbal teas are pretty sweet without adding anything to them.

[Quandria]

Originally Posted by mammapo

Does anyone else have trouble eating all their upday calories?? I know it was discussed pretty in depth why we need to, but I'm gonna be hoenst here - I had so much trouble getting a menu together the way I usually eat that I planned a crazy menu just to get them all in:

2 breakfast burritos from Sheetz + fried hashbrown
Chicken alfredo +salad with basalmic vinagarette + romano cheese
Apple Crisp +tofutti ice cream
2 green apples
Terry's Chocolate 'smoothie"


My real menu, which I was going to eat, was coming in about 750 calories under.

Seriously, it's not like I'm complaining getting to eat a day like this.... but still that seems a little 'junk foody' featsorama even for me.


Does anyone else run into this kind of thing?

Yes, I definitely have a hard time getting in all my up day calories while eating healthy. I added in a good size helping of raw organic nuts and I also use healthy oils on up days and avocados. I don't eat fruit on DOWN days - so there's lots of that on the up days, and beans and higher-carb vegetables help. Dr. Johnson says you don't have to eat all your up day calories; but for me personally I see better weight loss if I get them in.

[Quandria]

Originally Posted by Debbi

Hi Everyone!!

I have been super busy at work - no time to read all the posts.

mammapo - the last UD I had I forced myself to eat the 1900 calories I am alotted and I gained - could be just coincidence? Anyway, I am not forcing it again - I am comfortable b/w 1200 and 1500 and I will just eat to my comfort level.

I was down .2 this morning. That is a total of 4.2 lbs lost for my first week - I am satisfied w/any loss at this point!!

Today is an up day and I plan on going out for a bunless burger and glass of red wine tonight!!

I did exercise - Biggest Loser Cardio Max and T-Tapp legs/hips.

Gotta go - I will try to read everything and post later. Looks like everyone is doing really well though.

Quandria - I have asthma as well and although it really is not terrible - I am hoping the SIRT1 thing helps with that too......

Wooohoooo Debi - those are AWESOME results Way to go on exercising too, it's really great for you in so many ways

It took a few weeks for me to notice the asthma relief. I sure hope it works for you too, I couldn't believe the difference!

[EmandM]

I also have a hard time getting in all my calories and I used to do the same as you, which is add junkier things to make up the difference. Now there are two things I do differently: 1) I eat when I am hungry and stop when I am full on UD's. 2)Then I do a quick estimate at the end of the day and if I am way under my calories for an UD I eat a healthy snack. I want to avoid eating too low cal on UD's because I don't want to go into starvation mode, but I also don't stress too much if I am off by a couple of hundred cals.

I agree with Quandria about adding foods that are healthy but higher in calories (avocado, nuts, peanut butter etc). I will also enjoy a few pieces of dark chocolates.

[Debbi]

EMand M - You're right about forcing the junkier stuff - I really did not even want it - but forced it. I am amazed at how I am not drooling over all the junk anymore and I am not having to use sheer will power and deprivation to stay on plan anymore. If I never lose another pound as long as I don't gain I am happy with this plan so far....

Quandria - Thanks so much for all the encouragement - it really helps!! As well as the suggestions.

Everyone on this is so helpfull and positive!!!

[caramel]

Hello everyone
Thank you so much on the posts about my weight loss, again not possible without you, who wants to do anything by themselves Quantra on your first week progress, that has got to motivate you. You guys really rock. I know what EmandM and Quandra are talking about in reference to getting those calories in. I have calculated my calories already past dinner and I'm coming up with 1555 my max is 2300 but I like to only go as high as 2000 on days when eating out. Today I will probably add some nuts or cottage cheese.
p.s. Those fireworks were too cute!

[shunsweets]

Hi everybody! Great news at DH's Dr appt today. Scans are clear - no evidence of metastasis! He'll see a specialist in March (these waits for health care kill me) and have surgery but the prognosis is good. Thanks for all your prayers and good wishes!

Today was supposed to be DD but went out for lunch after the appointment and ate the topping off a piece of pizza. Very cheesey so probably about 300 cals. So it will be a moderate day instead of DD. Today I don't really care. Should I do a DD tomorrow or my usual UD? This is when I get confused - duh if I don't just do every other day I'm lost.

I don't have any trouble getting cals in on UD. Bacon with breakfast, a big handful of nuts (or 2), and cream in my coffee put my cals high! I also like skin on my chicken, fat on my beef, and cream cheese in my eggs so there you go! DD I'm having fun with new low cal stuff - shirataki noodles, oat bran, z-trim. It's amazing what you can eat for 200 cals. I use stevia mostly for sweetening and Walden's farms jellies and stuff everyday and have for 5 years. That stuff is so helpful for diabetes and carb management even though some don't like how it tastes. I've gotten used to it. So those are my UD/DD tips of the day. Oh and I jogged 4 miles early this a.m. - needed stress relief more than exercise but it definately helps with weight as well.

I'm a firm believer in the benefits of SIRT1 and the longevity studies that go with this plan so lets plan on posting well into our 90's because we may all still be here!

[Ilpirata]

Does anyone else have trouble eating all their upday calories?? I know it was discussed pretty in depth why we need to, but I'm gonna be hoenst here - I had so much trouble getting a menu together the way I usually eat that I planned a crazy menu just to get them all in:

Not me! But thats because prior to this I was practicing daily BMR eating. eating between 1800-2100 calories a day. When I first started eating to BMR it WAS hard. I had been averaging 1500 cals prior to that and it was a tough switch at first. One good trick for me was adding in a couple of TBS of coconut oil (melted in hot tea or coffee). That really gets the calories up. Other good fat/calorie boosters are full fat dressing, macadamia nuts, avocados and full fat mayo.

[maizenbluebabe]

Originally Posted by shunsweets

Hi everybody! Great news at DH's Dr appt today. Scans are clear - no evidence of metastasis! He'll see a specialist in March (these waits for health care kill me) and have surgery but the prognosis is good. Thanks for all your prayers and good wishes!

Today was supposed to be DD but went out for lunch after the appointment and ate the topping off a piece of pizza. Very cheesey so probably about 300 cals. So it will be a moderate day instead of DD. Today I don't really care. Should I do a DD tomorrow or my usual UD? This is when I get confused - duh if I don't just do every other day I'm lost.

I don't have any trouble getting cals in on UD. Bacon with breakfast, a big handful of nuts (or 2), and cream in my coffee put my cals high! I also like skin on my chicken, fat on my beef, and cream cheese in my eggs so there you go! DD I'm having fun with new low cal stuff - shirataki noodles, oat bran, z-trim. It's amazing what you can eat for 200 cals. I use stevia mostly for sweetening and Walden's farms jellies and stuff everyday and have for 5 years. That stuff is so helpful for diabetes and carb management even though some don't like how it tastes. I've gotten used to it. So those are my UD/DD tips of the day. Oh and I jogged 4 miles early this a.m. - needed stress relief more than exercise but it definately helps with weight as well.

I'm a firm believer in the benefits of SIRT1 and the longevity studies that go with this plan so lets plan on posting well into our 90's because we may all still be here!

SS, doing the dance of joy for you and DH!

And after getting such encouraging news, I'd probably have eaten the whole darned pizza!

And ah, yes, let us not forget the joys of SIRT1--but think what a long, long thread we will have by the time we are in our nineties.

[OceanDreaming]

Originally Posted by shunsweets

Hi everybody! Great news at DH's Dr appt today. Scans are clear - no evidence of metastasis! He'll see a specialist in March (these waits for health care kill me) and have surgery but the prognosis is good. Thanks for all your prayers and good wishes!

That's WONDERFUL news! I'm so happy to hear it!

[OceanDreaming]

Originally Posted by Ilpirata

Not me! But thats because prior to this I was practicing daily BMR eating. eating between 1800-2100 calories a day. When I first started eating to BMR it WAS hard. I had been averaging 1500 cals prior to that and it was a tough switch at first. One good trick for me was adding in a couple of TBS of coconut oil (melted in hot tea or coffee). That really gets the calories up. Other good fat/calorie boosters are full fat dressing, macadamia nuts, avocados and full fat mayo.

Me neither. By the time I eat all my low carb/high fat foods, I'm easily at target if not above. I have NO problem with my appetite, believe me. But it's been working out so far and I am finally losing weight again so hallelujah for that!

This is what I ate my last few days. I get tired of counting everything toward the end of the day, LOL. Except on DD when it's not hard when you only have 400 calories to work with...

Monday, January 5

Down day...

B: protein shake , hot tea, water flavored with True lemon 110/1.5

L: protein shake 110/1.5

chicken broth 5/0

D: vegetable soup 150/15

375/18

Tuesday, January 6

B: Two eggs fried in CO (140/1), one chicken Cajun sausage (170/1), one slice sprouted wheat toast (80/12), olive oil butter (100/0), coffee w/cream or HH (150/4)***640/18

S: 1/2 cup full fat yogurt 65/6, 2 TrueLemon, 1/2 cup frozen blueberries 60/9, liquid splenda. 125/11***765/29

L: Tuna pate with brancrisp crackers 500/11***1265/40

D: Creole shrimp...tired of counting

S (not at the same time): 1 tbs coconut oil, 1 tbs almond butter, 1 Chocoperfection bar with peanut butter....still tired of counting

Wednesday, January 7

Yippee, down another pound today (213)!

B: mocha protein shake 110/1.5

S: coffee w/hh 20/1

L: SF jello 10/0, chicken broth 10/2

D: vegetable soup 100/8

S: 1 hb egg 70/.5, two dill pickles 13/1

lots of tea, hot and iced.

333/14

Thursday, January 8

B: three eggs 210/2, 1 sprouted wheat toast 80/12, coconut oil for eggs and butter/olive oil mixture for toast 100/0, 4 slices natural bacon 160/0, coffee w/hh 120/6 **670/20**

L: 1/2 cup full fat yogurt 65/6 w/TrueLemon, 1/2 cup blueberries 60/9, 2 hb eggs 140/1 **935/36**

S: handful of walnuts 185/2 **1120/38**

D: Big Mac Salad 850/4 **1970/42**

S: coffee w/hh 40/2, 3 LC chocolate chip cookies (?) **2010/44** PLUS

[Debbi]

Thanks Angie for the detailed list of foods - I am printing this out as a reference.

Shunsweets : What wonderful news about DH - you should reallly celebrate!! I am printing your UD food lists too.

I do not like feeling too full and my body since I am now in menopause does not like fat so much - that is disappointing to me because fat is so filling and so good!! Now I have to eat lower fat which really equates to lower calories for me.

At least so far w/JUDD I am losing - I usually lose a few and then rebound - I am praying going into my second week that that will not happen.

[mammapo]

Originally Posted by Quandria

Yes, I definitely have a hard time getting in all my up day calories while eating healthy. I added in a good size helping of raw organic nuts and I also use healthy oils on up days and avocados. I don't eat fruit on DOWN days - so there's lots of that on the up days, and beans and higher-carb vegetables help. Dr. Johnson says you don't have to eat all your up day calories; but for me personally I see better weight loss if I get them in.

I seriously feel like I'm shoving the food down my throat today.

After that infamously fatty breakfast, I just wasn't hungry at all until 4:30.

I had one of my apples while making dinner.

Got dinner down, but now I've got that 'after thanksgiving' feeling - you know, the overstuffed cant-eat-another-thing-or-i'll-be-riotously-sick feeling? I'm still down an apple, apple crisp, the ice cream, and the shake, and honestly i'm just not going to get there. It's too much.

I know given another hour or so, I can handle the apple crisp so I'm not sweating that part, but not the rest. I just can not.

Quandria, do you think perhaps I need to try spacing the calories out more evenly throughout the day? I'm struggling because I'm used to eating such a very high fiber diet (30-45 g per day) that it naturally leads to lower calories.

I'm going to take your advice on the nuts. And I do love me avocados....

Who would believe I'd be complaining about 'too much food'????



Right now I've got in about 1433 calories. I'll 'weigh in' tonight with my upday totals. Like you Quandria, I'm pushing for the calories. THis time, though I'm seriously doubting I'll get them.

[Quandria]

Originally Posted by EmandM

I also have a hard time getting in all my calories and I used to do the same as you, which is add junkier things to make up the difference. Now there are two things I do differently: 1) I eat when I am hungry and stop when I am full on UD's. 2)Then I do a quick estimate at the end of the day and if I am way under my calories for an UD I eat a healthy snack. I want to avoid eating too low cal on UD's because I don't want to go into starvation mode, but I also don't stress too much if I am off by a couple of hundred cals.

Awesome advice! I do something similar - on the night of my up day I pause for a moment and make sure I've eaten something with protein and a healthy amount of fiber recently. If I haven't, I have something that fits that criteria so I know I'm "covered" for going into a down day the next day. If my calories were fairly low that day I add some fat too. I don't do this right before bedtime, just at some point in the evening.

[Quandria]

Originally Posted by shunsweets

Hi everybody! Great news at DH's Dr appt today. Scans are clear - no evidence of metastasis! He'll see a specialist in March (these waits for health care kill me) and have surgery but the prognosis is good. Thanks for all your prayers and good wishes!

Today was supposed to be DD but went out for lunch after the appointment and ate the topping off a piece of pizza. Very cheesey so probably about 300 cals. So it will be a moderate day instead of DD. Today I don't really care. Should I do a DD tomorrow or my usual UD? This is when I get confused - duh if I don't just do every other day I'm lost.

I don't have any trouble getting cals in on UD. Bacon with breakfast, a big handful of nuts (or 2), and cream in my coffee put my cals high! I also like skin on my chicken, fat on my beef, and cream cheese in my eggs so there you go! DD I'm having fun with new low cal stuff - shirataki noodles, oat bran, z-trim. It's amazing what you can eat for 200 cals. I use stevia mostly for sweetening and Walden's farms jellies and stuff everyday and have for 5 years. That stuff is so helpful for diabetes and carb management even though some don't like how it tastes. I've gotten used to it. So those are my UD/DD tips of the day. Oh and I jogged 4 miles early this a.m. - needed stress relief more than exercise but it definately helps with weight as well.

I'm a firm believer in the benefits of SIRT1 and the longevity studies that go with this plan so lets plan on posting well into our 90's because we may all still be here!

Oh my gosh, I'm so happy for you that it was good news at the doctor's today!:kicking : That totally makes my day!!

Great on the exercise too!!

Which kind of day do you feel like having tomorrow? That's what I would use to decide. If it were me I would do the regularly scheduled UP day and go on from there. You're still under your baseline calories for today so I wouldn't worry about it in the least.

[Quandria]

Originally Posted by Debbi

At least so far w/JUDD I am losing - I usually lose a few and then rebound - I am praying going into my second week that that will not happen.

I think the lose a pound and rebound thing kind of goes along with the plan. But soon you'll notice that your weight range is lower. For me I was in the 187 pound weight range for a while (scale would be within 2 pounds of that, up or down). Then soon enough it was the 185 range, then 183, now 181...

[Quandria]

Originally Posted by mammapo

I seriously feel like I'm shoving the food down my throat today.

After that infamously fatty breakfast, I just wasn't hungry at all until 4:30.

I had one of my apples while making dinner.

Got dinner down, but now I've got that 'after thanksgiving' feeling - you know, the overstuffed cant-eat-another-thing-or-i'll-be-riotously-sick feeling? I'm still down an apple, apple crisp, the ice cream, and the shake, and honestly i'm just not going to get there. It's too much.

I know given another hour or so, I can handle the apple crisp so I'm not sweating that part, but not the rest. I just can not.

Quandria, do you think perhaps I need to try spacing the calories out more evenly throughout the day? I'm struggling because I'm used to eating such a very high fiber diet (30-45 g per day) that it naturally leads to lower calories.

I'm going to take your advice on the nuts. And I do love me avocados....

Who would believe I'd be complaining about 'too much food'????



Right now I've got in about 1433 calories. I'll 'weigh in' tonight with my upday totals. Like you Quandria, I'm pushing for the calories. THis time, though I'm seriously doubting I'll get them.

Oh man, sorry you're having that overly full thing going on. I hate that. Yes, I would try spacing out the calories more, and find some healthy low-density higher-calorie foods that you enjoy (like the nuts). Rule one is to do what feels right to you, so give yourself some time to get this thing working the way that's best for YOU. You'll get it all pieced together very soon, I just know it! And no, I wouldn't add a bunch of calories at the end of the day just to get your total up. Just work on getting them in a throughout the day from healthy sources. It's a fun challenge!!!

[Quandria]

Originally Posted by caramel

Hello everyone
Thank you so much on the posts about my weight loss, again not possible without you, who wants to do anything by themselves Quantra on your first week progress, that has got to motivate you. You guys really rock. I know what EmandM and Quandra are talking about in reference to getting those calories in. I have calculated my calories already past dinner and I'm coming up with 1555 my max is 2300 but I like to only go as high as 2000 on days when eating out. Today I will probably add some nuts or cottage cheese.
p.s. Those fireworks were too cute!

That's a great idea keeping your up day calorie count a bit lower when eating out! Makes all the sense in the world since the calorie count is a bit unknown and the food might be a bit less healthy than what you eat at home. I can definitely use that tip, thanks for posting it!