JUDDDD/Alternate Day Diet MARCH
 

WELCOME TO MARCH 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.) We recommend that you BUY THE BOOK -- though much 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.

Thanks for starting this, Kisha. A new month gives me hope for a new start with my woe. I realize the wisdom (and cleverness) of your "Winston Churchill" approach to weight loss--NEVER give up!

I hope you don't mind if I steal that as my motto, too, because I realize that one of my problems in recent months has been to get discouraged by slow loss and while I don't "consciously" give up, I really do overeat enough to prevent loss--and then complain about it.

In this new month, I'm going to try to practice my own version of "mindful eating" which (in my version) means being aware of the choices I'm making each day.

Lets do it together this month Leo! I got discouraged yesterday... and turned a DD into an UD. and I ate like five pieces of dark chocolate! I'm right back on track today with a new month new start attitude.

My goals for the month are:

stick to JUDD alternating daily barring emergency
drink my water every single day not just DD
take the light rail to work incorporating little 1 hour walk per day
not miss my meds once

Today is my two year sobriety birthday and I have been reflecting on how far I have come in that area... and also in this one.

NEVER GIVE UP.

ANOTHER Great Inspirational Quote for us:
 

I just read this one in someone's signature line and I love it:

We will not end this month in the same place where we began it. -Jen (DEDIKAYTED)

~~~~~

I was thinking of trying this out for a month or so and see what happens. I was doing atkins and I still will continue to eat low carb. I lost weight right away in the first two weeks and then have just been bouncing around the same weight for a few weeks now. I've decided MWF will be my down days because I work those days and it's just far easier than having a down day on the weekend. I will most likely do 4 updays and just go with Tuesday, Thursday, Saturday, and Sunday (or a medium day on one of the weekend days). As far as calories go, 450 is 20% on a down day so I will just say I eat less than 500 calories to make it easy and no more than 2100 on an up day.

I decided to start today and am getting a little shaky (i have horrible drops in blood sugar at times..) so I am gonna head off to the grocery store on lunch break and pick me up a few things. So far today, I've had my coffee, 1 tablespoon of half and half, and 3 slices of deli turkey. I will probably have some laughing cow cheese and tomato slices for lunch and then a salad for dinner. I am so used to eating an omelet in the morning and I will probably do that on my next down day and just top it with the laughing cow cheese instead of the regular full fat cheese I normally use.

I just need to get through today.....

Goodluck kerBear!
The first DD is BY FAR the hardest one. I promise they get easier.
LOTS of us round up for our DD with anything under 500 cals seeming to be pretty darn effective. Hang in there! You can do it.

Hi Gang -

Still here and holdin' on. Hope you all have a great month. I'll post my weight loss (hopefully) on Wed.

Hi fellow JUDDers!

My goal is to get into the 170's by the end of March!

Well that would be EPIC weight loss for me... have you ever lost fifteen pounds in a month before? Either way I know you'll be closer in thirty days of JUDD!

Mine is to get in the 140s in march

I lost 20 lbs. in a month before.

Hi ,every one.
All is well on my end.I will weigh in on Wed. {3 weeks already.
Been reading here and reading the tweekers site too.
Lets have a great March and see what we can all do.
* Few things I need to change around is {NOt to get on scale all day long.
*Stop drinking so much diet pop.
*And learning how to do this new weight>Called the kettle bell.

Oh, no. I couldn't lose 15 pounds in 1 month. I just want to get into the 170's (179.9 would be awesome), so it's really 5 pounds.

It's taken me 10 months to lose 23 pounds. I'm a slow loser:)

OH!!! Got it. Well, I'm SURE you can do it!

Thanks! It's so much easier to stay on track when I get on LCF a lot!

Good Morning,

I am thinking about joining you all. I have tried the Master Cleanse in the past as well as low carb woe. I am at the point where I really need to get this weight off of me. I'm just fed up! I have been working out and watching my food intake for the past two months and have lost 10 lbs. i want to lose another 50!!! I am geting married in June in Punta Cana, and do not want to look/feel terrible while I am out there. I have committed to making a lifestyle change.


The website stated that I should take in 2256 cals on my UD. That seems a little extreme. Any suggestions. I normally have to force myself to eat on a daily basis. I can't imagine eating so much. I am scared and excited at the same time. Thanks for listening. "See" you online!!!!

Pepper-
Welcome!

According to Dr. J, you don't have to eat to your UD calories. The only number really important is DD. He didn't originally design this for weight loss but for longevity and overall health, so I suspect that the UD numbers are related to maintenance rather than loss. In any case, most people don't eat to their UD calories.

Do the DD, and then eat whatever you want on UD without overeating (gorging yourself). Try to eat as healthily as possible. If you don't lose, then lower your UD calories; if you're losing too quickly, just raise them a little.

Many of use who are doing this have medical problems that make it difficult to lose, but for the average person, Dr. J predicts about 2 lbs a week, and that is the number considered SAFE by most experts, so this is a healthy woe if you do it with quality foods.

Thanks! I am excited!!!

Welcome Pepper! Let us know when you are planning your first Down Day...

DD Totals for Yesterday
 

well, I ate my one *meal* yesterday, 2 hebrew national 97% ff hot dogs, 1/3 cup of sliced almonds, 1 wedge laughing cow light cheese & 2 confectionperfection dark chocolate squares:

Calories 519
Fat 37.3 321 61 %
Carbohydrate 26.1 105 20 %
Dietary Fiber 5.5
Protein 26.4 100 19 %
Alcohol 0.0 0 0 %

Weight nudged slightly down from previous low low this morning to 198.4
I'm hoping to get down to 197 after one more good UD DD cycle.

I'm planning on joining you guys next week but wanted to say hello now. :) I am going to read up on everything now. I was doing Stillman's before but not everyday so this plan sounds similar to what i was doing.

Welcome Sassy!

I think chayote squash "mach apple sauce" is going to be my lifesaver on DD's.
1 whole squash is only 30 calories. and only about 5 or 6 carbs. I chop the whole squash, skin and all, 3/4 cup water, eryth/cinn mix, and about 1 tsp. sf apple cider drink mix. Put all in blender. Very filling, delicious snack.

You are doing great, Kisha! Isn't it terrific NOT to be thinking in terms of
200s but to be focused on going low in the 190s? I think that every "shift" like this in our weight loss is very encouraging.

I tried something new for yesterday's DD--aiming for 400 cals.
One six ounce can of waterpacked tuna, drained and "washed" (to get rid of sodium)--200 cal., mixed with 1T chopped celery and 2T low fat mayo (100 cal). I used this tuna salad throughout the day spread on a bran crisp cracker (12 cal each--total 48). Add 50 cal for my fish oil and GLA supplements, and I just come in at 400. I drink my coffee and tea plain, so I get a free pass on those!

Woke this morning not even hungry, which is strange because I was hungry going to bed last night. I guess the body adjusts during sleep? This really helps me not go crazy on UDs.

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!

Welcome Sassy! :shake:

Welcome Sassy and Pepper.
Kind.

Yes, I do this too -- love chayote! Difficult to find around here, tho, so the last time I found them I bought a bunch. Now I have a veggie drawer full of rotting chayote. Think I could whip up a mess of "apple" sauce and freeze it??

I dunno about freezing... but it can totally be "jarred". You'd have to make alot for it to be worth it but my parents do this every year with real applesauce. They make up a huge amount (all the apples from our one tree) and jarr it all.

Well, you can freeze apple pie and apple crisp. Squash comes frozen. Worth a try....... considering the alternative to your drawer of chayotes.