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JUDDD/Alternate Day May 2009!
WELCOME TO MAY JUDDDD!!!
(also know as Dr. Johnsons Up Day Down Day Diet or The Alternate Day Diet) 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. |
Hi everyone. I'm reporting in for the week. I finished my weekly weigh-in and this week I have lost 2lbs! That makes it all worthwhile! Congrats to all you LOOSERS and THANKS to all you motivators!
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You have the cutest graphics in your posts, Redeemed!
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Well, I haven't posted this week (I think). I saw 235 last week for a fleeting moment. I had a high DD and UD over the weekend and eventually hit 240 on Monday which made me :(. I had a great Monday DD and it brought me back down to 238, so I felt better. But Tuesday (UD) was my anniversary and I ate SO MUCH of EVERYTHING at dinner. :sick: I probably had 2800 cals or more. I stepped on the scale Wednesday morning to assess the damage. I actually DROPPED a pound after that UD! I'm 237! I had a UD yesterday (MEXICAN FOOD, lots of chips and salsa) and still 237, so after today's DD, I think I'll be close to that 235 again.
I still have a problem weighing every day, but I'm glad I'm doing it. I've been doing this for 3 weeks, and I think my splurge Tuesday actually "helped" in a weird way?? :confused: I couldn't believe I went down! Well, NEXT Tuesday officially marks my ONE MONTH anniversary on JUDDDD. So far, at 237 today, we're looking at 10 lbs. I bet by Tuesday, it'll be more. I'll post my weekly weights along with the average. I altered my weekends, so I'm doing what alot of you are doing here. M,W,F are DDs and T,T,Sat are UD. Sundays are MD. I think that will fit me and hubby better. BTW, hubby went into a new decade! Good for him! :clap: Well, doing a DD today. The office ordered breakfast burritos. I stood fast. Just coffee for me right now, thanks! Burritos are my FAVORITE, so I guess I'll have one tomorrow! :p |
Cherry Blossom: They're not my originals. Mostly Glitter-Graphics.com. But, I think they're fun. Vanilla Latte designed her cute avatar - very cool. You're doing so well Cherry Blossom! Two pounds! Way to Go!
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Hello!! I can't believe it's May already!
Yesterday was a DD and I am back down to 160.8 :clap: I am hoping to hit at least 159.9 after my next DD which is tomorrow. I don't think it should be a problem as long as I'm "good" today on my UD. :o |
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Kamicryze
It's fine to weigh every day if that's what you want to do, but beware of attributing the number to what you ate the previous 24 hours. It doesn't always work that way--especially with 'real' fat. We can get some water weight from the preceding day (or not), but most physiologists say that it takes at least 48 hours (and for some people, more) for food to be stored as fat and definitely affect the body's composition. So overeating one day might not show at all--until the second or third day. OR (and here's the beauty of JUDDD) it might be neutralized by the following DD and no fat storage will occur. That said, I've posted before about how two different times I noticed that having gorged for one day with more calories than I regularly eat, I lost more weight that particular week. I think it's because I kept my calories so low for so long that the single day of high calories "shocked" my body into paying attention, but since I continued at the low level, it just dumped weight more effectively. If we do the same thing for many, many weeks (it had been 14 straight weeks on JUDDD at the time for me), the body begins to resist and holds on as much as possible. The high calorie day may satisfy the body enough to relax and let more weight go. At least that's my hypothesis for why an occasional "feast" day helps--but no more than once every 6-8 weeks. |
Signing in for May. No weight loss so far this week. My UDs are pretty out of control right now. Anywhere from 2300-2700 calores. which is WAY TOO MANY. As we know when weight loss slows or halts on this WOE its the UD consumption that is the culprit. Trying to get a handle on it.
There's something in the psychology of knowing I'm *not eating* the next day that gives me some weird entitlement self indulgent thinking. UGH. |
First of all.....Thanks JGW for the new thread!!!
next...... Kamicryze - That's cool about how much you have lost! It is hard to stay off of the scale everyday. But, I am scared rt now by my UDs so I have been really faithful to only weigh once a week! Leo - Great hypothesis! Cherry Blossom - Congrats on your loss!!! Kisha - Thanks for all of your info. I know you will get a handle on UDs - you seem to be so disciplined! I have trouble on UDs myself - knowing I better eat while I can almost sets me up to fall. But, since I have been tracking everything super religiously on ******, I have done better! Thanks to all of you who are so helpful out there!! |
Happy Friday & Happy May day!!!
I started today out by calling my son's doctor. This time I took my 4 year old in.... took my 7 month old in on Monday! She wants him to do breathing treatments on a nebulizer 3-4 times a day. It might be the beginning of pneumonia, so if he spikes a fever I have a prescription for an antibiotic. Hopefully, we can kick this thing in the butt before we need it though! DD for me today. So far, I've just had water. I'm experimenting to see if it is easier to get throughout the day if I don't eat anything until evening. Really, do we HAVE to eat anything at all on a DD? Could we do a complete water only fast? But, I might have to have a Diet Dr. Pepper later in the day to have my little jolt of caffeine! Kamicryze: WAY TO GO! 10 pounds in a month is awesome! I'll look forward to seeing your stats when you post them :) Kisha: I think I'm going to have to set some better parameters for myself on UD too. Though, I've dropped weight after each DD despite my crazy UD eating. Certainly after a week or two of this the weight loss will slow down though I'm guessing? |
I was going a litttle nutso on the UDs too, but yesterday I just wasn't hungry. Weird.
Today is a DD for me and I'm headed for Reno. It will be nice to have an up/med day tomorrow & Sunday. Have a great weekend! |
Kisha-
I had a weird UD yesterday, and I'm beginning to think that the discipline of DDs can have a negative effect on UDs if I'm not careful. This may be what happens to you. That is, I get to thinking that "anything goes" because I'm so very, very careful on DDs. I used to be just as careful on UDs (planning, etc.), but I've gotten into a careless mentality lately. I need to go back to thinking of UDs as "good eating," but sticking to my plan for the day. Once I eat "freely," I'm lost because I've discovered that those calories really add up fast. Eternal vigilence is the price of my weight loss:-) |
Trishagrrl
Actually, Dr. Johnson says that the "ideal" is a total fast on DDs, but he thinks that's impossible for the average person to maintain, and when he studied the issue he discovered that the benefits can be achieved with 500 calories or less. Good for you if you can fast completely. I know that I can't do that so I'm really glad he discovered the minimal calories for DDs. |
Hi all,
I've been absent this week due to lots of googling. Our youngest canine daughter developed back problems (she's half dachsund, half terrier) and can't use her back legs at all. Hoping the meds she's taking will have her better soon. Thankfully, I can bring her to work with me and care for her. So, I've been googling on her condition and although I'm behind on my vitamins, I'm still Judddding. :up: I'm finding that this time around on JUDDD, I do much better with my DDs when I plan to have only my egg creams and a fixed dinner. My first time on JUDDD (counting cals), I ended up with more ruined DDs because I'd try to vary up the foods. When I ended up being too hungry, I'd blow it. Not by much, but enough to make me not happy. Since I'm lc'ing this time, my chosen DD menus are keeping me more satisfied and I have a "this is all I'm getting today, period, the end" mind set in combination with my fixed DD food menu. The first time, I also tried to incorporate Fast 5 with JUDDD and starting today, am going to attempt that again on my DDs. Much easier for me to sail thru breakfast and lunch and look forward to my goodies at the end of the day, especially on Fridays, my hardest DD! So, this morning I fixed a chocolate peanut butter egg cream and will have that in about 2 hours (3:00), then a second egg cream before we go food shopping, then my chocolate peanut butter cottage cheese thingy before bed. Congrats to all the losers and hope I have another loss to report tomorrow. |
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Vanilla - This is exactly what I do. I have an egg cream and if I know that's it. It's a piece of cake. When I try to get creative, I eat too much. I eat around 5:30, and that's it for me. It seems to be working! |
Hey Retro! Yes, Veronica Berkowitz is lowcarbdietician on here. She hasn’t been on this site much but she’s also on twitter as nutritionnohow, she told me to tell anyone on here who is struggling they can contact her on her blog, she said she likes to help people and stalled out (metabolically imbalanced) LCers are her “specialty”! Today is the day that I can make an apt with my new Dr. (insurance changes always affective the 1st of the following month) so I am going to do that this afternoon.
So far on the book, it seems like they are very “whole foods” in their approach and have two diet options, one is 50 grams carb or less and the other is 100. So it’s sort of like moderate carb meets whole foods meets south beach and of course it all started with Atkins. There is also a fiber ratio chart, where you focus on not just the carb count of your fruits veggies but the ratio of how much fiber vs other carbs. The quizzes are interesting, seems like I need to be checked for EVERYTHING :stars: …. Which is what I planned on doing anyway. JunkInMyTrunk, that is interesting about very low carb and T3… so… if your thyroid is HEALTHY, is there still a problem? I am just wondering because the ZCers I follow are just bursting with energy it seems. :laugh: My energy felt about the same as always but they lost tons of weight (one lost over 40 pounds in about 9 weeks??) and I lost NONE. :( Yesterdays down day was very hard, honestly in the afternoon I felt the worst, and once I was home in the evening I was fine, I even cleaned the living room. So at first I was thinking maybe from now on I will do a smoothie in the AM and eat the rest of my calories as a piece of meat sometime in the afternoon… but I dunno… seems like my smoothie plus a cup of coffee made with Almond breeze totals 300 calories. 200 calories isn’t much left over. I CAN tweak the smoothie recipe, down to around 210 calories. But the coffee… man, I really can’t drink it black. I HAVE gone without coffee before though, so I guess either it’s that (quitting) or I am going to switch to black tea. Sorry, I know I am rambling but I am “thinking out loud” here :) |
You guys seem to be doing really well! I admire the discipline!
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HELLO I HAVE A QUESTION SO IT IS OK TO GO OVER YOUR UD CALORIES OR NOT? IM CONFUSED ON THAT. IS IT THAT YOU EAT WHAT YOU WANT BUT WITHIN YOUR UD CAL? LEESA
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Maryposa-
I have a protein powder that I got from Netrition that has only 85 calories for 18g of protein--and it's completely unflavored. I make a shake with cold black coffee and a couple of squirts of chocolate DaVinci (sometimes add some chipped ice), and it's great. That might solve your coffee/shake dilemma on DDs. |
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Leesa-
My understanding is that you eat what you want within your UD calories--the number is a limit. You can also eat less than that number, but it defeats the purpose of this WOE if you eat more (at least that's how I understand it). |
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Sooo...on an UD, I still plan for a certain amount of calories to stay under. Dr. Johnson advocates healthy foods (vegies, fruits, whole grains etc.) and to eat until you are satisfied, not stuffed. Some of us are LCing and so we eat whatever LC foods we want but in the calorie range that we have figured out for ourselves. Sometimes we may go over our calorie range on UDs but you don't need to stress about it much. As long as it isn't a lot, like Leo has said over and over, staying at your DD calorie range is key. Hope that makes sense.... |
OK THANK YOU BECAUSE I COULD CERTAINLY DOUBLE MY UD NUMBER IF I ATE EVERYTHING I WANTED. BUT I ALSO HAVE FOUND THAT I AM NOT AS HUNGRY ON MY UD. SO FAR SO GOOD WITH THIS WOE. COULD THIS BE THE ONE FINALLY THAT I CAN STICK TOO!!!!!!
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Hello everyone! I am feeling much better now that I am doing JUDD lowcarb style. Belly bloat is gone and lots more energy and finally NO cravings! Though I am not weighing until tomorrow, my jeans are loose so I am excited to possibly have a loss. I'll be sure to post!
Has anyone here watched the documentary, "Fathead"? We got it from Netflix this week and I can highly recommend it. My dh, who is a dedicated lowfat eater that I have TRIED to convert (haha) was impressed with all the info presented in this movie and is SWITCHING! I am so excited-he only has about 25 lbs to lose but our Dr. recently put him on statins for high cholesterol. I have read what the EAdes think of statins and have been gently encouraging him to try a LC diet, instead. We've often joked that we should switch diets-I would be thrilled with his bagels and yogurt and he loves steak, eggs, etc. But the one time he tried LC he was very irritable and unhappy. That was on less than 10 carbs a day, (he hates vegetables). In the documentary the guy (same age/size as dh) lost 12 lbs in a month on 100 carbs or less per day, and all of it was fast food! Dh eats out a lot for work, so that encouraged him, he can do it too. I am just happy because I know his health will improve and SELFISHLY I know that grocery shopping, cooking and sticking to my plan will be so much easier for me now. I am thrilled. My favorite DD meal: 1 wasa fiber cracker, (6 carb 35 cal) spread with 1 laughing cow light wedge (35 cal, 1 carb) and topped with 3 slices of Oscar Mayer DeliFresh Roast Beef (30 cal, 0 carb) a very filling and tasty "sandwich" for 100 calories and 7 carbs. |
Thanks, Leo, I did think of doing a coffee shake with instant coffee, and I have unflavored WPP, but the smoothie will have greens+ and spinach in it :laugh: I dunno how good of a combo that would be with coffee :sick: hehe
Kisha, I can totally see how that could happen. When I used to do the fat fast all the time (for over a year I did it AT LEAST once a week), at first, my thinking was a little opposite from yours... it was like, I just FINISHED a fat fast (down day) so I am going to have a batch (3) of almond flour pancakes with butter and a whole lotta bacon and coffee with pleanty of HWC for breakfast. Mine was more of an after the fact "binge". This morning after yesterday's (difficult) DD I did have Almond flour pancakes (2 small), without the gobbs of butter, and 2 and a half slices of bacon, and coffee with a reasonable amount of HWC, fixed myself a nice "cheeseburger salad" and 3 strawberries for lunch, and went on with my life. I think for me it took practice to not binge (even on LC stuff) the morning after a fast. I think it's great that you keep such a close eye on your calories and maybe for you it will be the same, just taking some practice before it becomes a natural, normal part of life to have fasting some days and a NORMAL amount of eating the next. For me it took a couple, maybe a few MONTHS... As for this morning, yes my b-fast was fairly high cal and filling, but it was reasonable. At least with JUDDD I have that part down. :) Anyway you have been so helpful to me so I hope that helps a little bit. ;) Kraftymom, I want to see that movie! Hurray for your husband's switch to LC! |
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Hmmm, so would you say no great revelations there (in the book) for an educated low carber (and ravenous LCFs reader :laugh:)? No magical new formula? Any sense yet of why they claim this helps the "metabolically challenged"? Seems just like a clean Atkins to me, which a lot of people seem to manage to stall on. :dunno: |
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