JUDDDD/Alternate Day Diet MARCH

[mammapo]

Originally Posted by Ilpirata

I have TOTALLY noticed this. I'll go to bed really hungry and just dreaming about what I'm going to eat the second I wake up... and then wake up not even hungry! Its so odd. The body MUST reset somewhat during sleep!

I notice this, too. Only after the first two weeks, though (remember that chocolate cake on my bedstand! LOL)

I weighed in for my official 2mo weigh in (8 full weeks on JUDDD) = 168

Wow! That's the lowest I've been since 2001.

I started JUDDD at 179, so that means I've lost 11 pounds in 8 weeks, which is fantastic for me.

That's with the last 2 weeks slipping up and having 500 cal days on DD instead of 300 cal days.

I'm pumped, honestly, because I just never lose weight no matter what. So this is working for me. And being able to do UDs means that I can eat 'normally' in public and noone heckles me about my 'diet' or about not needing a diet (you know there's always that person who is larger than you, and so discounts your need to lose weight, it "I only wish I had to worry about only losing 30 pounds..."? I've got a lot of those in my life.) Which is much much better psychologically for me - less confrontation= happy mama.


So I'm making a new commitment to keep my DDs stellar and to move at least 15 minutes a day.

My new JUDDD calculations=
UD = 1872 cal

DD = 374 cal

[Ilpirata]

Wow! That's the lowest I've been since 2001.

I started JUDDD at 179, so that means I've lost 11 pounds in 8 weeks, which is fantastic for me.

That's with the last 2 weeks slipping up and having 500 cal days on DD instead of 300 cal days.

I'm pumped, honestly, because I just never lose weight no matter what. So this is working for me. And being able to do UDs means that I can eat 'normally' in public and noone heckles me about my 'diet' or about not needing a diet (you know there's always that person who is larger than you, and so discounts your need to lose weight, it "I only wish I had to worry about only losing 30 pounds..."? I've got a lot of those in my life.) Which is much much better psychologically for me - less confrontation= happy mama.


So I'm making a new commitment to keep my DDs stellar and to move at least 15 minutes a day.

My new JUDDD calculations=
UD = 1872 cal

DD = 374 cal

WOW GIRL!!!! AMAZING RESULTS. You have done such a good job. I love to see you taking your success as inspiration to do even better also. Sounds like you've got a good solid plan to keep the results rolling.

yay you! yay JUDD!

[SpaceCowgirl]

Today is UD for me - I think I'm starting to like DD better. I feel obligated to eat and count calories/carbs on UD whereas I don't have to think on DD.

But, I got on the scale to a new low this morning - 184.2! Yay!

[Ilpirata]

Today is UD for me - I think I'm starting to like DD better. I feel obligated to eat and count calories/carbs on UD whereas I don't have to think on DD.

But, I got on the scale to a new low this morning - 184.2! Yay!

YAY!!!! Nothing like a new low low to keep the momentum rolling. WTG.

When I'm in a good groove I find DD easier too!

[dasiey]

Originally Posted by Ilpirata

YAY!!!! Nothing like a new low low to keep the momentum rolling. WTG.

When I'm in a good groove I find DD easier too!

me to

[mammapo]

Looking forward to my UD tomorrow. I've a chocolate bar (157 calories per ounce) screaming my name from my top left desk drawer... Dagoba roseberry. mmmmmmmmmmmm or as kisha says NOMNOMNOMNOM....

[mammapo]

Okay so counts for the day were slightly higher than I'd have liked -

Calories 490 (26%)

Fat 15g (23%)
Carbs 78g (25%)
Fiber 9g
Protein 12g (23%)

The macros I'm good with, though I'm kicking myself for giving into that @#$% gingersnap right before I got on.

Ah well, live and learn, eh?

[kerbear879]

Hi everyone! Well monday did not work out for me. I just kept thinking there was no way I could do this and more or less just gave up at lunch time. Then yesterday I had the day from hell! I was so busy all day I didn't really have time to eat until dinner time (still ate way more than 500 calories though). Then this morning I weighed and still just fluctuating between 189 and 191. ARGHH! So I told myself I would do this today. My problem is that I really need to have 3 meals at least a day so I planned it out this morning and I think I can do it! Here's what I am having

Coffee, 1 tablespoon of cream, liquid splenda
2 eggs w/green onion and tomato and laughing cow cheese wedge
low carb tortilla w/ 1 slice deli turkey, 1 laughing cow cheese wedge, lettuce, tomato
salad w/lettuce, tomato, green onion, blue cheese crumbles, and wishbone spritzer

That will put me at almost exactly 500 calories.

Also congrats to everyone who lost this week! Wow you guys are doing great! It's very motivating!

[kind]

Hi.
Today ends my 3rd. week on being on Juddd.
Weighed in today 3lb loss.>>>Total>10lbs in 3 weeks.
Now another new week ahead.
Kind

[Ilpirata]

The macros I'm good with, though I'm kicking myself for giving into that @#$% gingersnap right before I got on.

Ah well, live and learn, eh?

You still came in good on your totals though I think! Maybe not perfect but under 500 cals.

[Ilpirata]

Hi everyone! Well monday did not work out for me. I just kept thinking there was no way I could do this and more or less just gave up at lunch time. Then yesterday I had the day from hell! I was so busy all day I didn't really have time to eat until dinner time (still ate way more than 500 calories though). Then this morning I weighed and still just fluctuating between 189 and 191. ARGHH! So I told myself I would do this today. My problem is that I really need to have 3 meals at least a day so I planned it out this morning and I think I can do it! Here's what I am having

Coffee, 1 tablespoon of cream, liquid splenda
2 eggs w/green onion and tomato and laughing cow cheese wedge
low carb tortilla w/ 1 slice deli turkey, 1 laughing cow cheese wedge, lettuce, tomato
salad w/lettuce, tomato, green onion, blue cheese crumbles, and wishbone spritzer

That will put me at almost exactly 500 calories.

Also congrats to everyone who lost this week! Wow you guys are doing great! It's very motivating!

Its GOOD to have a plan and I think you have a GOOD one.
The first DD is by far the hardest and several of us had some false starts before success.

It gets better I promise! Good luck to you today.

[Ilpirata]

Hi.
Today ends my 3rd. week on being on Juddd.
Weighed in today 3lb loss.>>>Total>10lbs in 3 weeks.
Now another new week ahead.
Kind

AWESOME!!! Ten Pounds in three weeks is SO GOOD! WTG.

[Ilpirata]

Yesterday UD Totals:
Calories 2,323
Fat 187.1 1,658 71 %
Saturated 63.1 560 24 %
Polyunsaturated 24.8 218 9 %
Monounsaturated 60.4 534 23 %
Carbohydrate 52.7 197 8 %
Dietary Fiber 12.5
Protein 116.3 473 20 %
Alcohol 0.0 0 0 %

and I enjoyed every bite lol!
I'm going for a super super low DD today. I'd like to be under 300 cals if possible. I'd like to see 198 this week... maybe tomorrow?
I didn't weigh this morning after such a big UD so I'm not sure how possible that is but we'll see.
Happy JUDDDDing everyone!

[retroworx]

Originally Posted by kerbear879

2 eggs w/green onion and tomato and laughing cow cheese wedge

Have you considered Eggbeaters? Save ya' about 80 calories right there. (And if you don't want to "save" them, you could eat something like 2! Hebrew National low fat hot dogs instead, lol!)

P.S. Hard not to eat "Frankenfoods" on very low cal days. . . .

[Leo41]

KerBear-

I'm like you and need to have three "meals" on DD, and I've been able to do that since I began JUDDD in late Dec. As Kisha points out, the key is the PLAN in advance. I always know exactly what I'm going to eat that day before I wake up in the morning (it's better to be "thinking" about food on an UD than a DD:-)

In addition, don't ever think "I can't do this," because that becomes a self-fulfilling prophecy. On my first couple of DDs, I was hungry at bedtime and had used up all my calories, but I was so determined to "do it," that I didn't eat, but I thought I'd have trouble sleeping with that hunger. And then I discovered something amazing. As soon as I made up my mind NOT to eat, the hunger vanished. I realized then how much my mind controlled my body, and I haven't had a problem with DDs since. If I feel that I need to eat more, I remind myself that my body has been satisfied on 400 cals regularly, so I can do it. And that works.

You CAN do this!

[kerbear879]

Thanks Kisha! I think you will get to 198 very very soon! Crossing my fingers for you. The day is going pretty good so far. I just ate my omelet and I ended up using egg beaters instead of regular eggs so knocked off about 80 calories right there. I'm thinking I will get through no problem! Besides I already know I can eat whatever tomorrow and that's really helping which is good..I would hate to give up again.

Kind- wow 10 lbs in 3 weeks! That's awesome! Keep it up!

[kerbear879]

Originally Posted by retroworx

Have you considered Eggbeaters? Save ya' about 80 calories right there. (And if you don't want to "save" them, you could eat something like 2! Hebrew National low fat hot dogs instead, lol!)

P.S. Hard not to eat "Frankenfoods" on very low cal days. . . .

lol...yep I totally ran to the store about half an hour ago and switched out my eggs to eggbeaters. And also used half and half in my coffee instead of cream.

[kerbear879]

Originally Posted by Leo41

KerBear-

I'm like you and need to have three "meals" on DD, and I've been able to do that since I began JUDDD in late Dec. As Kisha points out, the key is the PLAN in advance. I always know exactly what I'm going to eat that day before I wake up in the morning (it's better to be "thinking" about food on an UD than a DD:-)

In addition, don't ever think "I can't do this," because that becomes a self-fulfilling prophecy. On my first couple of DDs, I was hungry at bedtime and had used up all my calories, but I was so determined to "do it," that I didn't eat, but I thought I'd have trouble sleeping with that hunger. And then I discovered something amazing. As soon as I made up my mind NOT to eat, the hunger vanished. I realized then how much my mind controlled my body, and I haven't had a problem with DDs since. If I feel that I need to eat more, I remind myself that my body has been satisfied on 400 cals regularly, so I can do it. And that works.

You CAN do this!

Yep I agree Leo. Which is the reason I decided to give it another go today. I absolutely think I can do it, I just need to get through the first few days, and then weeks, and then it'll be so much easier. Actually today hasn't seemed bad at all. I looked at the food I get to eat and it actually seems like a lot for only 500 calories. It helped tremendously to plan and that's what I will do from now on.

You guys are very motivating too. I read the entire February thread on monday and that's really what ultimately got me deciding to try this WOE and honestly, it may be the only thing that will truly work for me as it has for so many of you guys!

[claire26]

Hi guys,
Sorry I didn't write sooner with my week 1 totals! I went away then promptly got a tummy bug so have been out for the count for a few days (with a couple of unintentional DDs in there). Happily before I left (on Friday) I weighed myself and was down to 175lb. That's a 2 pound loss but a big 2 pounds for me as I measure in kg and that means I'm out of the 80s and into the 70s!!! Woo! I've been waiting MONTHS to be in the 70s!

Anyway, I still feel crummy so I'll keep it short but just wanted to say hi and let you know how week 1 went as I promised I would.

I hope everyone has a good day! KUTGW!!

[Ilpirata]

Hi Claire!

I've never really gotten the kg weighing... but going from the eighties to the seventies is good in ANY measurement! [COLOR="Magenta"]WTG.[/COLOR]

[Ilpirata]

Shamelessly borrowed from the tweaker thread:

AN IMPORTANT REMINDER (REVIEW) OF WHY WE DO WHAT WE DO. (Long but interesting and helpful.)

A compilation from an article in Elle magazine (May 06, 2008) by Ginny Graves

,..Alternate Day Fasting, has not only a growing fan base in the blogosphere (including Yahoo's 450-strong Intermittent Fasting chat room), but also adherents in the scientific community who suggest that fasting every other day may be a more lifestyle-friendly way to get the health benefits of intense, long-term calorie restriction (which has been shown to improve the longevity of everything from humans to rhesus monkeys)...


...Indeed, even Brian M. Delaney, president of the Calorie Restriction Society and author of The Longevity Diet (Marlowe & Company), admits, “Alternate-day fasting is appealing because it lets you focus hunger in manageable periods—instead of being a little hungry all the time, you're very hungry a little of the time.” While the comparative benefits of calorie restriction versus ADF have yet to be conclusively studied, the alternate-day version definitely fulfills some of the same promises, including weight loss:

In a 2005 study by scientists at Pennington Biomedical Research Center in Baton Rouge, Louisiana, subjects lost an average of 2.5 percent of their weight and about 4 percent of their body fat after three weeks on the diet. Even more interesting, recent studies show ADF may activate a gene that's a potential key to good health and long life.


. Fortunately, some ADF researchers and diet gurus—such as James Johnson, MD, and Donald Laub, MD, coauthors of The Alternate Day Diet (Putnam)—contend that a less draconian approach may offer nearly the same health benefits as every-other-day fasting, without making you chew-your-arm-off hungry. “Our study subjects said noneating days were hell,” says Eric Ravussin, PhD, coauthor of the Pennington study as well as a new one on modified ADF. “The only way to make the diet feasible was to add some calories on the 'off' day.”

The reason the National Institutes of Health (NIH) is funding several studies on calorie restriction and ADF is what they do on a cellular level. In one of the first rigorous studies of the program, published in 2003, researchers at the National Institute on Aging tested ADF on mice who were trained to gorge when given free access to food; although the mice who ate nothing every other day were too gluttonous on their “on” days to lose any weight, they still exhibited the same positive health changes—increased insulin sensitivity and stress resistance, and longer life span—as those who lost weight by constant calorie restriction. “Scientists had always attributed the positive changes of calorie restriction to weight loss, but here were mice who didn't lose weight and they still were healthier,” Ravussin says. [Editorial note from MBB: fortunately WE are not mice, we have the gift of Reason, and can make choices based on knowledge rather than just wanting to eat gluttonously]

...Researchers say semistarving every other day places just enough stress on the body to trigger the activation of the SIRT1 gene, the same one that's switched on when you consume resveratrol, the antioxidant in red wine that may explain the French paradox—the fact that Parisians don't have high rates of heart disease despite their heavy consumption of bernaise and béchamel.

In The Alternate Day Diet, Johnson calls SIRT1, which all humans possess, “the skinny gene” because there's evidence it not only prompts cells to release fat into the bloodstream for use as energy, but also turns off another gene, PPAR-gamma, that is responsible for fat storage. “With PPAR-gamma in off-mode, the body doesn't store fat as easily; instead of storing it, you metabolize it,” he says. Indeed, a few studies have shown that animals that eat every other day increase their lean body mass and reduce body fat. “More muscle means a faster metabolism, which means you will use calories more quickly,” Johnson says.


According to Krista Varady, PhD, a scientist at the University of California at Berkeley, both ADF and modified ADF may also reduce cancer risk by decreasing cell proliferation. “We're conducting a study of modified ADF to see if the results hold up in people, but there is some evidence from other research that they will,” Varady says. “For instance, studies in people have shown that insulin levels decrease after several weeks on the plan.”

Eating less every other day—even just 50 percent of your usual calories, whether your “usual” is 1,200 or 4,000—may improve longevity.


But if weight loss is the goal, Johnson advocates eating about 20 percent of your usual calories on the “down” day. During “on” days, he says, there is no strictly prescribed calorie count—consume whatever you want (though, logically, he suggests sticking to healthy diet standards: fruits and veggies, lean protein, and whole grains). Johnson himself lost 35 pounds in 11 weeks on the diet; he's kept it off since 2003 by limiting “off” day calories to roughly 1,300, half his usual 2,600.


Surprisingly, “most people eat just 10 percent more than usual on their 'on' days,” says William Troy Donahoo, MD, medical director of weight management at Kaiser Permanente in Denver, which is conducting an ongoing study of true ADF, funded by the NIH. “You think you'll pig out, but you really don't compensate, calorie-wise.” As for what to eat on low-calorie days, Johnson recommends starting with calorie-counted energy bars or weight-loss drinks. “But you still need to be prepared to endure some hunger,” he says. “Four hundred calories will never produce satiety.”


According to John Daugirdas, MD, a kidney specialist and author of The QOD Diet: Eating Well Every Other Day (White Swan Publishing), salt is key. “We're used to taking in so much sodium that when we eat less—and therefore consume less salt—we feel weak and washed-out,” he says. To obtain what he considers the bare minimum “off” day nutrients—1,500 milligrams of sodium, 2,000 of potassium, and 300 of calcium—Daugirdas suggests sodium-heavy canned tomato juice, plus several mini meals of vegetables and a little protein: an egg white, half a slice of cheese, or his secret weapon, olive-oil-packed sardines. “They have lots of protein and healthy fat to stave off hunger,” he claims."...
END OF ARTICLE

[maizenbluebabe]

Ooops, in the interests of honesty and fairness (and I will have to go and post notice of my goof at Tweakers) I have to admit: I did edit the article above--quoted by Kisha--before I brought it over to Tweakers. (And only PARTLY for brevity ) What I left out: the woman who wrote the article for ELLE tried eating alternatively'intermittently and, despite some weight loss, emerged from the experience convinced that she was starving to death and thus the plan was not for her despite the favorable comments she quotes from. I didnt include her less than positive remarks because I felt they watered down the experience for those of us following any form of JUDDD and also suspect she might not be as dedicated as the rest of us are.

Sorry, Kisha, I should have stated this in my original post despite my use of....elipses. :blush: But I still think it is, all in all, a great article for reminding all of us that there is plenty of scientific support for Alternate Day Fasting.

PS--and I am sure anyone n can easily google the whole article if they'd like to read her conclusions in her own words.

[kerbear879]

So I just ate my lunch which consisted of a flat out light italian wrap, herb and garlic laughing cow cheese, 1oz of deli turkey, a little mustard, handful of lettuce, and a plum tomato and my goodness, that was tasty and filling and only 170 calories. I'm considering having that for dinner now too..I never would of thought that would be so satisfying. Go figure!

[Leo41]

Yes, isn't it amazing how much food we can get for so few calories when we focus on that? I'm not surprised that the author of the article felt she was "starving" and that alternate day dieting wasn't for her. If you just try a DD once without strong motivation, I'm sure that would be the response.

I NEEDED JUDDD to work for me, so I was able to get through those first 2 DDs and then realize how workable this plan is. I'm sure that's true for most of us. But if she just did it as a "lark" to confirm the info in the article, I'm sure she felt that she was starving.

[Ilpirata]

So I just ate my lunch which consisted of a flat out light italian wrap, herb and garlic laughing cow cheese, 1oz of deli turkey, a little mustard, handful of lettuce, and a plum tomato and my goodness, that was tasty and filling and only 170 calories. I'm considering having that for dinner now too..I never would of thought that would be so satisfying. Go figure!

OMG that sounds good!

My meal today will probably be a big old leafy romaine salad with 1.5 cups of TJs BBQ Terryaki Chicken and a dressing I mix from full fat ranch, balsamic, mustard, and worcershire sauce (sp?)

I'll only be home briefly after work. I don't get home from the light rail until five forty five ish. And I need to leave by seven to go to a meeting and pick up my two year sobriety chip. Won't get home until WELL after nine. So one meal if any. As long as I can park my butt in bed and STAY THERE lol.

I tell my roomate "I'm gonna go LD in the B" (Lay Down in the Bed) when I know hanging out anywhere near the kitchen is against my best interests.

[Ilpirata]

I NEEDED JUDDD to work for me, so I was able to get through those first 2 DDs and then realize how workable this plan is. I'm sure that's true for most of us. But if she just did it as a "lark" to confirm the info in the article, I'm sure she felt that she was starving.

You're speaking my lingo again! I also NEEDED JUDDD to work for me. It was by far the healthiest *next thing to try* on my list of possibilities to break my last three month stall. I think the author was just giving it a try for the sake of her article. She definately didn't have the motivation that we do.

[maizenbluebabe]

Just want to add a word of enthusiastic agreement here before I scoot back into my corner.

I think that both Leo and Kisha have accurately identified this woman's motivation in writing the article. I had also guessed she probably took it on out of a mix of idle curiosity and "magazine assignment mentality." Yes also to the idea that the author's own use of IF was as The Latest Fad In Weight Loss--i.e. rather a superficial trial for "cosmetic reasons.". Unlike many of the rest of us , she did not regard it as the last, best chance to repair a damaged metabolisms and lose weight without having to become a full time MASOCHIST!

Too bad she missed the point--her article might have turned off some who could have benefited from a determined attempt at IF--especially JUDDD-- long enough to see what it can offer if one is seriously willing to stick with it until SIRTI 1 kicks in and the results begin to show up.

[Redeemed]

Well, this is my first weigh day after 7 days on induction. I have stuck to the plan No weight loss. Now, I'm not at all disappointed. I started JUDD immediately after a serious case of the flu. I am on a 3 night rotation schedule at work. My past experience is that I do not show weight loss until after I have had about two nights off work. I then need to weigh myself in the morning after sleeping all night. Also I have added carbs to my diet. I'm more impressed with the fact that I haven't gained. Monday, the 9th will be the perfect time to weigh in. If necessary, I'll do my tweaking then. I believe that will give me a more accurate indication if this is working. I think I'm losing. Thanks for the tip about egg beaters. Thank you everyone who stopped by my journal to encourage me. Thank you Retro for the book. Kisha, a belated CONGRATULATIONS on your two year sobriety anniversary.

[kerbear879]

Redeemed- working nights is tough and it always seemed to throw my body off (I used to work nights 2 days a week and days the other 5). I agree with you that you will probably show a weight loss once you get that full night of sleep. And even if you show no loss, you did not gain and I bet with one more week you most definitely will show a loss. Congrats on finishing your first week!

[Leo41]

Redeemed-

If you added carbs at about the same time that you started JUDDD, then you would probably have had a 5-7 lb GAIN (my experience). It's possible that your actual loss is masked by the water weight from adding carbs.

If so, that should be temporary, and you'll show your real loss soon. Don't be disheartened by the scale.