JUDD/JohnsonAlternateDayDiet Feb 2009
 

WELCOME TO FEBRUARY JUDDDD!

THE FOLLOWING INFORMATION COMES DIRECTLY FROM DR JOHNSON UP DAY DOWN DAY DIET SITE:



Getting Started

There are two phases: weight loss and maintainance. To lose weight, calorie intake on the “down” day is limited to 20% to 35% of daily calorie requirement, although it is strongly recommended that calories be below 25% when starting a weight loss diet. To maintain weight loss and for optimal health, down day intake is kept at 50% to 60% of calorie needs.

Use the following tool (go to Dr JOhnsons website for this) to calculate the down day calorie requirements. There is a strong tendency for overweight individuals to overestimate the "Activity" level, thereby allowing themselves high calorie allowance on the down day. To avoid this problem, for the first two weeks, you should consume no more than 500 calories on the down day regardless of your activity level.
Calorie Calculator
Gender Male Female
Input Height cm in
Input Weight kg lb
Input Age yrs mos
Activity
Restriction

Normal Calories* = kcal/d
Down Day Calories = kcal/d
*This calculator provides an estimate of your calorie requirement so that you can determine your down day calories. The "Normal Calories" shown may be more or less than you actually feel like eating on the up day. The important principle is to adhere to the down day calorie limit as closely as possible. You do not have to eat all the calories shown as "Normal Calories".


Hunger Management

The key to success on the down day is learning what works for you. Remember that you can eat tomorrow. The book will detail useful techniques for down day hunger management.


Diet Stress

Other diets require daily reduction in calorie intake or limit the type of food eaten. This requires intricate meal plans and menus, cooking separate meals, and often more expensive foods. This wastes a lot of time and creates great stress. With the Johnson UpDayDownDay Diet™, you are allowed to eat whatever you want on the up day and your choices are greatly simplified on the down day, markedly reducing stress.


Energy level/mood

We have observed a consistent, measurable dramatic increase in energy level which is noticeable within 7-10 days which peaks around three weeks on the diet. This is consistent with animal studies in calorie restriction. This is a desirable and reinforcing sensation which encourages you to keep going.



The Up Day

On the up day, you can eat anything you want and as much as you want, but do not intentionally over eat.

When starting out, it is important to not concern yourself with up day calorie intake because of the phenomena of diet stress and diet fatigue. Focus on staying under 20-25% on the down day.

Based on animal research, the type of food eaten on the up day is unimportant compared to adhering to the down day calorie limit. This will activate genes (SIRT1) which set in motion the beneficial processes which produce optimal health.

The Down Day

It is important to commit in advance to a certain number of calories on the down day. We strongly suggest 20 – 25% for the first two weeks, but find that 30 - 35% is more tolerable for some people for a prolonged period of dieting. The lower the calories on the down day, the better, but the most important thing is to find a caloric intake you can comply with on ongoing basis.

We strongly suggest using only commercially prepared shakes in the first two weeks. Later, prepared foods with the calorie content marked on them can be eaten.. This is critically important to help guard against the universal tendency to underestimate how much we are eating.

Body Weight

How much you lose depends on several factors, the average in our study was 2.5 pounds per week, more the first week or two.

You should weigh yourself only on the morning after a down day and not more often than once a week or fluctuations will lead to frustration.

Down Day Recipes

It is important to choose a shake which is personally tolerable and satisfying. There are a number on the market including Atkins Advantage, Slim Fast Optima, MetRx. For weight loss diet, it is highly advisable that for the first two weeks, you consume only shakes on the down day.

Delicious, easy, very low calorie recipes are available in the soon to be published book, The Johnson UpDayDownDay Diet™.

What People On The Diet Have To Say
“I will never diet any other way. I lost 30 pounds three years ago which I have kept off without the awful feeling of being on the diet.” – Heidi P.
“There was never a time in my entire life when I wasn’t wheezing from asthma until after being on the diet for two weeks.” – Theresa G.
“I couldn’t walk 50 feet without resting. After three weeks on the diet, I spent all day walking around the shopping mall.” – Ellen M.
“My rheumatoid arthritis got better 31 days after starting the diet.” – Judy L.

(I dont believe we are allowed to link directly to another website here, but Dr Johnsons's plan is very easy to find if you google it.) YOU DO NOT NEED TO BUY THE BOOK--all information is avaliable at his website and it is the simplest plan in the world once you have the basic information.

More information can be found on Dr. Judd's Website.

Glad you're losing again LEO! Right on.

So, DD on Superbowl Sunday did NOT work out for me. I just turned it into an UD and will do DD today.

I think doing two DD in a row is preferrable to trying to incorporate MDs. I know I can maintain and not gain on UD calories so I just do two in a row when i need to and then do DD right after. I HAVE done MD before but it wasn't really on purpose. Just a DD that crept too high in cals to truly qualify as DD. And I did UD the day following that not DD.

Kisha-

I started a Feb. thread, but it seems to have gotten lost (it's way down on the board), but you've begun it much better than I did. I hope this doesn't get confusing to others. Is there any way to combine the two? I don't want to just delete it because someone posted, and I don't want to insult her.

If you don't know how to handle this, we can just leave it alone.

By the way, I think I'm the "villain" who caused the tweakers to begin their own thread, but I didn't think I was being judgmental at all in my comments. I was truly concerned. After that explanation to you, I feel totally alienated from that group, and I don't know whether I'll post here either, even though I feel very committed to JUDDD. I don't like being "judged" for my posts.

Hi Kisha:

Can we amend this statement to qualify it somehow? I've read the book and all the info is definitely NOT on the site. Yes, you can get the general about how to eat on the plan, but you won't have a deep understanding of WHY, or what research has been done (or not done) to support the efficacy of the plan, etc. It's like doing Atkins without reading the book -- many people proceed this way but then are in the dark about the physiology involved, climbing the carb ladder, etc.

Instead of dismissing the book, can we say something that suggests you can find the info you need on the website, but for a deeper understanding, purchase the book?

Just a suggestion. :)

WOW! Were there really posts deleted? Because my thing was that I felt I was *there* when the discussion was taking place. I remember all the back and forth and have even gone back and re-read it! I thought everything really WAS expressed from a point of concern and caring. Especially because the thread was CALLED the JUDD thread. I didn't have the same take on the whole thing that aparently some of the tweakers did. I REALLY hope you stay in this thread because this thread is important to me (there, thats a selfish reason for ya). I also think its important to have a real live JUDD thread that follows and can teach newbies about his plan as written! You are an important part of the JUDD community here on LCF and I would hate for you to leave this thread. You're one of our success stories and I would SO MISS YOU!

Shoot, i looked for one but didn't see it. Maybe post a link to this thread in that thread so the responder can find us?

Dang! Its too late for me to edit that original post. I just copied the whole thing from another thread (lazy) and didn't catch that! Darnit cuz you're right the book should NOT be dismissed. We'll have to be sure not to copy that language again. My bad!

Leo, please stay.

I think it is helpful, not harmful, to hear other reasoned voices, dissenting opinions, contrary views etc. about almost ANY topic (when delivered in a civil and respectful manner) and I don't see JUDDD as so sensitive a topic as to require an exception. :hugs:

Kisha-

You made me feel a lot better because I know you were actively involved and reading all the posts when the supposed offense occurred. I don't know whether anything was subsequently deleted (I don't care to go back and check), but I know you were reading at that time, so I doubt that you missed anything.

My comments were not aimed at anyone who was water fasting, but my reading of the thread suggested to me that the entire tone had changed so that wf was becoming the standard, and I was afraid that would change what JUDDD meant to anyone new. I was rather appalled when everyone jumped on the bandwagon when the new poster spoke about her friend who had shed tons of weight very quickly by eating only one meal every other day. While that might have been fine for that individual, the enthusiasm for rapid weight loss via extreme measures seemed counter to the overall thinking of people with experience and knowledge about weight loss.

I know that Dr. J wrote that the "ideal" would be to fast totally on alternate days, but he also said that most people would be unable to do that. My point is that I didn't think the thread should focus on practices that are so difficult for the average person. Again, my problem wasn't that people were tweaking the program but that the basis of JUDDD was being distorted by the dominance of that group.

I've been posting on the main lobby and the medical issues for quite a while, and no one has been offended before this, so I'm not willing to take
blame for offending someone here. However, if people are SO sensitive here, it may be better that I not post. I'll continue to read and see what I think down the road.

Let me say that I really appreciate all the support you've given me in trying to be successful with JUDDD.

That was exactly the point that I felt the scale tip so to speak. It wasn't with the Water fasting or Almost Water Fasting on DD ONLY. It was the enthusiasm for one meal only on Up Day too that crossed the line for me. I think we were on the same page with that. With the idea of keeping the thread at least resembling JUDD lol.

So I hope you shall return to posting here... story of my life if this thread dwindles down to just me lol. And I will surely see you in the ML and on the Health Boards (Thyroid) and we can always PM each other too.

Thank you also for the support you have given me... your success with JUDD despite your HypO really gave me the courage to try it!

Lurker Zer, checking in with the February thread. I like what I see in JUDDD!

Found t'other thread for Feb. JUDDD, with 3 posts, right here. Shall we copy it into this thread? Here's what I found. Hope it's all right to pull it in like this:
02-01-2009 01:23 PM
Leo41 I thought I'd share my latest diet discovery, even though this isn't JUDDD specific (although it is, in a way, because it's about calorie restriction:

I CAN'T COOK!

Yes, I can actually cook and do a nice job--too nice is the problem. Since I'm a single person, I mainly just cook enough for one, and since I focus on whole foods, it's relatively easy to watch my calorie count even when I eat much more than 1 serving (vegetables for example). Typically a dinner will be some type of fish (from frozen usually) that has the calorie count on the package, along with broccoli or spinach (from frozen)--same, calories and carbs on package. I know how much I'm eating and can monitor both calories and carbs.

I get into trouble when I cook because I can't control my portions as well. For example, for today, Super Bowl Sunday, I decided that a medley of roasted veggies would be a nice treat. So I bought a ton of stuff--cauliflower, eggplant, red, yellow, and orange peppers, portobello mushrooms, and string beans--and yesterday I roasted them all with olive oil.

So yesterday, I ate half of them (unintentionally). Yes, it was an UD, but this was much more than I'd planned to eat, and I had it along with "some" meatloaf that I'd also made for today. Too much food, even for an UD (I had earlier eaten a big breakfast and had some snacks).

Anyway, I admire those of you who have to cook for a family because I'm going to resist my "good ideas" and go back to simple, whole foods from well marked packages!
- - - - -
02-01-2009 11:54 AM
donia I just thought I'd say hello to our shiny new thread!!
- - - - -
02-01-2009 11:50 AM
Leo41
JohnsonAlternateDayDiet (JUDDD) February 2009

I'm not sure whether I did this correctly, but I didn't want this thread to die because I get so much encouragement from all of you.

For anyone interested but unfamiliar with this eating plan, you can Google JUDDD, and you'll find that this is a plan developed by Dr. Johnson, and the beauty is that not only is it easy to follow and very rewarding but you don't have to buy any book to get started. All the information you need is on Dr. J's website.

If you have any questions after you've read about the plan, there are folks here who have been on it for a while and might be able to help.

Thanks Zer! I STILL can't find the other thread to post a link to this one in it. Would you mind posting a link to this thread in the other thread?

Thankies.

Just did so. Anyone picking up that thread will find a link to this thread and a promise that the posts have been carried over to this thread. Don't want to lose anyone posting to JUDDD, as I am learning a lot from what I read here. Carry on, y'all!

Thanks Doll! Glad you're sticking around.

A lot of my favorite threads are breaking month by month now, to keep up a fast pace for those who are reading at work (I think), but we can ALL go back to an earlier month's posts to pick up valuable info. I do not UNsub from a prior month's thread when I join the current/new month's thread, as I can always glean some good info (and distract myself from obsessing about food) by browsing back and reading posts from prior months or years. It's all good!

I think a monthly list helps a lot of us, not just folks at work who want to jump in and out on their breaks. My older Mac gets hung up on elaborate lists. A month's worth of posts is often a pretty hefty list. I'm glad we are opting to have a new thread each month.

And I apologize for writing so often, as I'm just a lurker who is still doing Atkins and mostly canned food at that. My mobility is decreasing. Asked MD today for a folding wheelchair that I can use to get about without so much fear of falling when I do leave my bed. Not often, but I realize that a wheelchair is now in order, at least until I weigh a little less and can manage to carry myself with a little less imbalance than I now feel. Fear, mostly, but it sure immobilizes me. Fear is SUCH a disabling thing! Ugh!

I'm still here! I don't plan to leave. I know that I'd be absolutely miserable eating one meal every other day. I might try a water fast here and again but I'm not leaving JUDDD! And believe me, I LIVE for my UD!

I kind of went overboard on my UD yesterday. I don't know what happened. I just got the munchies like crazy and succumbed to junk food. Today is a DD and I feel twinges of hunger and I welcome them, believe it or not, because I felt yucky yesterday after the junk.

Leo, I don't know exactly what happened but I do remember the gist of the conversation. You were giving your opinion, which you are totally entitled to. Not everyone has to agree. I don't agree with a LOT of stuff I read on these boards. I just carry on. Don't sweat it.

Have a great evening fellow JUDDERS!

:hiya:

I've been on the crack the fat loss code on and off since Oct. I do well for a few weeks and get WAY off track. Naomi mentioned that she's done JUDDD the past few weeks and is doing really well. I have been lurking the last few days and today was my first DD.

I had a few moments throughout the day where I was hungry, but water really curbed the twinges. DS was home sick today and that really kept me distracted. I made a big pot of the cabbage soup for dinner and had 1.5 cups of soup with 5oz chicken. So far I'm below my calories for the day and feel great. I am really looking forward to that UD tomorrow.

I ordered the book today and it will be here Wednesday.

I look forward to learning more and getting to know you all better. :)

Hi, all! I'm doing an up day today and enjoying it! I'm even going to indulge in some wine tonight. I found some little packets of miso soup with tofu that are 45 calories apiece so I'll be trying one tomorrow for my DD.

You're all doing so well and you're still my source of motivation to keep going!

Hey, Kelly!!!

GOod job on the DD!

Remember to fully enjoy your UD tomorrow - don't cut calories in an attempt to speed things up, and don't binge just to get calories in. Eat to hunger.


Have fun!

Naomi

Hi Kelly! Welcome! Congrats on making it through your first DD. My first UD (after my first DD) was GREAT!

Angie-

I know what you mean about getting the "munchies." That happened to me on Sunday for some reason, and it's the first time it happened since I've been on JUDDD. I stayed with low carb but think I ate too many calories for comfort (I stopped counting after a while).

I find that as I lose, my body wants to gain--thus the attacks of munchies. JUDDD has helped me suppress those feelings, but after Sunday I realize that I'll have to be more vigilant.

Good news is that I had a good DD on Monday with 400 cal. (By the way, last week I noticed that my EPA and GLA supplements total 35 cal. so that has to be calculated in my DDs, too. I was tempted to eliminate them on my DDs, but they're too important in terms of combatting inflammation, so I'd rather just count them in.)

Good to see you posting Leo. :clap:

As I contemplate starting JUDDD, I've been wondering what to do about my CLA/GLA combo myself. I think my total regimen comes in at a whopping 90 calories. As my DDs should total no more than approx 300-something calories according to the JUDDD site, I had thought to reduce my intake of the CLA/GLA to just UDs, but I see that you mention some anti-inflammatory benefits here with which I am unaware. Could you tell me more about the anti-inflammatory benefits of GLA? I haven't noticed any improvement in that area while on it, but I hate to think things could get worse if I reduce it. I have tremendous swelling issues -- one of the reasons I thought JUDDD might be helpful. (I think I even posted a horrendous photo of my swollen legs back in the earlier original JUDDD thread. :sick:)

Thanks for any info.

I know what you mean Angie! I have actually found myself looking FORWARD to DD a few times which is almost mind blowing! Its a big switch for me... and yeah towards the end of the day I am living for UD the next day... "can't wait to eat tomorrow!" lol.

Hey Kelly! Welcome to JUDD. Congrats on your first DD... how did it turn out? They get SO MUCH easier after you get a few under your belt. Its getting started that is daunting. I think you'll really like this WOE. I know I have personally experienced my first real weight loss successes in a LONG TIME! We're looking forward to getting to know you too.

Retro & Leo... wow thats amazing to have so many cals from supplements! Still i think its probably best not to cut them out. I mean that DEFINATELY counts as *GOOD CALORIES*

Yesterdays Totals and NEW LOW LOW (Virgin Fat Zone)
 

Totals from my awesome DD yesterday:

Calories 299
Fat 18.2 162 54 %
Carbohydrate 21.8 85 29 %
Dietary Fiber 4.5
Protein 12.6 51 17 %
Alcohol 0.0 0 0 %

It was just vegetables (carrots, celery, red pepper) with some garlic hummus and three wedges of laughing cow light cheese. I ate it all in one meal after work like a delicious little feast. I had my normal coffee yesterday with just sugar free syrup no splenda and no cream. I was SO happy to do well after two UD over the weekend.

So, this morning I was rewarded with a new LOW LOW! 200.6 this morning! This is almost a woosh because the last time I weighed I was 203. I'm getting so close to 199 and am so glad that I can actually LOSE pounds on this WOE after so many stalls on others that I've tried.

Retro-

Let me give you some background because I think we're talking about two different things in terms of GLA.

I have severe osteoarthritis, and a few years ago I was determined to stop my meds and researched anti-inflammatory diets (which I combine with exercise). At that time, I began fish oil supplements (EPA), and they seemed to help a lot, along with no egg yolks, only grass-fed beef (and very little) with fish as my major protein source.

Recently, I saw a reference to a book on Inflammation by Floyd Chilton, and in addition to everything else I was doing, he suggested supplementing with GLA--but ONLY if balanced with EPA. [He's a biochemist and explains the science behind this--i.e., why it's important to take both.]

I only started the GLA last week, so it's too soon to know if it makes any further difference. I take Carlson's brand in both (because I've heard they are very reliable in terms of purity); 2000 units of fish oil and 600 of GLA (divided into two dosages).

:laugh: And that's only the CLA/GLA -- doesn't even include my multis or aminos. I refuse to even LOOK at those. :eek: (I am doing the CLA/GLA because I am on such a low cal plan that not much fat is really present naturally, btw.)

Ah, I see, different approach entirely for the osteoA. Still, please let me know if you see any anti-inflammatory benefit to your new approach. Might be worth my taking a look-see at some point. . .

HOORAY KISHA!! Can't wait till you post 199!!

I didn't even think about the calories in my supplements. Come to think of it, I don't think I'll bother thinking about them now. I hate having more stuff to count.

My DD yesterday: 110 calories and consisted of coffee w/hh and chicken broth but I did exercise and was probably negative calories. Had to atone for my junk day. I'm UP 3 pounds from my last DD which is annoying. Ah well, I shall persevere.

BTW Kisha, thank you for starting February thread.

O, NP Angie! Awesome DD you had yesterday. I'm impressed!
(and I can't wait for 199 either - I JUST WANNA WEIGH 199 - is that so much to ask!?!?!) lol.

No, not too much to ask and you'll be there SOON! I'm looking quite forward to my 199 myself!

I did NOT stay LC, unfortunately, otherwise I wouldn't really care about the extra calories. No sweat, though, just carrying on.