OCT. JUDDD/Alternate Day Diet

[PMoon]

Sorry, I couldn't stand it any more. I have been waiting all day!
I know I only started doing this two days ago. I hope posting the new thread for October doesn't get me in trouble.

Here is the information that was posted at the beginning of the September thread: (copied)
The following is quoted from Dr. Johnson's web site.

Quote:
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.

Please google Dr. Johnsons site to find the Up Day Down Day Calorie Calculator

*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.
For more information, visit Dr. Johnson's website, or read his book,
"The Alternate-Day Diet: Turn on Your 'Skinny Gene,' Shed the Pounds, and Live a Longer and Healthier Life."

[PMoon]

Just got done with dinner. This was an UD so no counting. I was still feeling awful. The head cold moved down into my chest. I had gone to bed at 7 something last night, after taking some medicine. I woke up around 1:30 this morning and my stomach was really gnawing at me for some food (after having a DD the day before.) I figured it was past midnight so I could have a snack. I ate about a teaspoon of peanut butter so I could go back to sleep.

Had coffee and burnt bacon for breakfast. A small amount of leftover chili with some cheese on it a little while later.

For lunch I had a chocolate peanut butter smoothie. And for dinner a charcoal steak, stewed tomatoes & okra, and a small serving of black eyed peas.

I may eat a snack before I go to bed.

Only six more DDs left in phase one.

[giJ]

burnt bacon and a charcoal steak? Do you like your food burnt or are you having a bad cooking day?

Thanks for starting the new month!

[PMoon]

Originally Posted by giJ

burnt bacon and a charcoal steak? Do you like your food burnt or are you having a bad cooking day?

Thanks for starting the new month!

Well, you know... one gets distracted. LOL I can't remember what ... OH yeah, I was loading the dishwasher while my bacon was getting crispy.

I don't even know what charcoal steak means. It's the actual name on the cut of steak that I get when I purchase meat. It's inexpensive and we really like it.

Cassandra

[BillB]

Hey all,

Back in from my concert (was awesome!).

Leo, I am glad you find me inspiring. I must say, coming here and finding all this support and intelligence in one place is one of the best things about this eating plan. I am inspired and encouraged every time I log in here.

I made it through the day totally LC and medium, under 1600 cals. The worst thing I did was drink a diet soda, my first since August.

Thanks, everyone!

--bill

[cherlyndria77]

Hey Oktober juddders xx
I'm feeling a bit more positive - September was a bit of a duff month for me but I'm feeling optimistic about October!
We are in the time of Libra, the time of the scales now! Hopefully they will all be moving in our favour xxx

[Cavegirl]

Hey....just stumbled across this thread, i've been on Johnsons website for info but had a couple of questions for you low carb-ers/alternate day-ers

I'm a VLC-er but have been experimenting with upcarb days and downcarb days.....it didn't work for me at all...i cant increase carbs without increasing carb cravings and possibly triggering binges...so wondering about how VLC would work with alternate day dieting?

I'm guessing with being in ketosis, the down days might be easier?

What types of things do you eat on a down day?

Is it as easy to stick to as the web sites claim?

[Agee]

Hey there hi there ho there -
After being in despair about staying at the exact same weight for a while I am now......a lb down from last DD!!
Not exactly VFT, but better than I had been doing.
Only 4 lbs. from VFT, actually.
I do believe this just might work for me.
A

[Agee]

legrandeginge: I don't eat LC following this WOE, so I am coming from a bit of a different place than those who do, but on my DDs I do emphasize protein over anything - I've learned that much from eating LC for 10 years.
Eggs are a staple on DDs - I scramble with spinach, add a couple egg whites, and eat it on top of a gluten free waffle. You'd obviously ditch the waffle.
Tuna salad (1 tsp mayo), sf relish, and cut up peppers or cukes or tomato, with some gluten free crackers (I'm gluten intolerant).
This is usually what I eat in a day to =my 500 cals.
And yes, I am finding it easy to stick to an super flexible. I have never lost weight fast on any WOE (Actually, have not lost weight at all on anything for several years) and the going has been slow with this, but as you can see by my sig. it is working for me over time.
A

[BillB]

Originally Posted by legrandeginge

Hey....just stumbled across this thread, i've been on Johnsons website for info but had a couple of questions for you low carb-ers/alternate day-ers

I'm a VLC-er but have been experimenting with upcarb days and downcarb days.....it didn't work for me at all...i cant increase carbs without increasing carb cravings and possibly triggering binges...so wondering about how VLC would work with alternate day dieting?

I vary between LC and VLC.

I'm guessing with being in ketosis, the down days might be easier?

I can't compare, really, since I have been LC longer than I had done the alternate day thing. The thing that makes it easy for me is: it's just one day. I do wait as late as possible to eat on DDs. There are other tricks to make it work.

What types of things do you eat on a down day?

That varies for me...sometimes it is all meat & cheese, sometimes mostly egg & mayo. And sometimes it will be mostly lettuce and cucumber with a little dressing. I've had a couple DDs where I only had protein shakes. Chicken broth is my friend.

Is it as easy to stick to as the web sites claim?

I can't speak for anyone else but this has been a real revelation to me. I think if you have the willpower to VLC, then alternate day will be a cakewalk for you (pardon the pun).

This is an awesome group....I hope you join us.

--bill

[Leo41]

Agee-
I'm glad you're becoming convinced; this WILL work for you! I didn't lose much at first (first month or so), but then began losing steadily. I think everyone reacts differently, but I know that I always need to give any WOE time because my body resists change--especially in terms of loss.

Legrand-
I eat low carb. I'd like to eat VLC, but since I became hypothyroid, my body seems to need some carbs (veggies) to function, so on an UD, I'm about 30g of carbs, but DDs are VLC. I think that's the only way I could do JUDDD because LC controls my enormous appetite.

Since I basically follow the tenets of ProteinPower, I focus on getting enough protein. Today is a DD, and I had an eggwhite 'omelet' and 2 slices of deli roast beef (that I'd bought for the cat) for breakfast. I had more eggwhites with 120cal can of sardines for lunch. I might be finished eating for the day (about 300 cal) because I tend to be an early eater. Some things I have for DDs next week (in addition to my staple eggwhites) are chicken breast strips (that I will poach to use the broth as 'soup') and fish fillets. I sometimes will have plain veggies or salad with just balsamic vinegar as dressing.

If you're already eating VLC, you should not have any trouble with JUDDD.

[PMoon]

Morning, guys. I'm up on DD 2. I had a small cup of coffee with 1T h&h, then I went back to bed once the little was on the bus. I am still nursing this cold and don't really have much appetite. Didn't see any point wasting my cals when I don't want them.

I woke up from my nap feeling TONS better, though. I've got some fat free chicken broth. I think when I do get hungry, I will make me an egg drop soup--eat it really hot with lots of pepper and ginger in it. That is so soothing to a stuffy head.

Cassandra

[Leo41]

Sounds like a good plan, Cassandra. I find broth really filling on a DD, and it's certainly comforting when you have a cold.

I was just reading the other day about infusing fresh ginger into chicken broth, and I have to buy some ginger on my next supermarket foray because it sounds really healthful.

Keep warm, and I hope you feel better soon.

[GrammyPat]

Hey gang, thanks PMoon for setting up theOctober thread..I kept looking all day and then thought I better check out the "Other Plans" threads and DUH there it was! Today was a good DD: one CarbMaster yogurt w/3 tblspns of fiber crumbles = 92 cals and held me for 5 hrs! had one more like that for lunch, and then dinner was two GG Scandanavian bread crisps, two wedges of LC cheese, and one eggbeater. Total cals = 309 and I'm so satisfied. For me, the combination of protein and fiber keeps me satisfied for a long time Wish me luck on my UD tomorrow as I have a tendency to make them waaaaay up there!

[giJ]

Originally Posted by Agee

Hey there hi there ho there -
After being in despair about staying at the exact same weight for a while I am now......a lb down from last DD!!
Not exactly VFT, but better than I had been doing.
Only 4 lbs. from VFT, actually.
I do believe this just might work for me.
A

That's GREAT!!!!!

[giJ]

Originally Posted by legrandeginge

Hey....just stumbled across this thread, i've been on Johnsons website for info but had a couple of questions for you low carb-ers/alternate day-ers

I'm a VLC-er but have been experimenting with upcarb days and downcarb days.....it didn't work for me at all...i cant increase carbs without increasing carb cravings and possibly triggering binges...so wondering about how VLC would work with alternate day dieting?

I'm guessing with being in ketosis, the down days might be easier?

What types of things do you eat on a down day?

Is it as easy to stick to as the web sites claim?

I don't lowcarb with JUDDDD, but I do focus, especially on DD, on fat and protein. Because yes, that makes life MUCH better. (The few DD I've had carbs have been HARD! And I spent them miserable and knowing I DID IT TO MYSELF! )

Today's DD was an ounce of pepperoni, 4 oz of chicken breast, and 1/2 a TBSP of mayo for 306 calories. I may have another half ounce of pepperoni or a little salami later.

Usually I eat all my calories in a fairly clustered time period (on UD or DD - it just seems to be the eating pattern that I'm most comfortable with), but today I did the pepperoni, then half the chicken, and then the other half with the mayo.

I find it very easy to stick with. As a matter of fact, I've had a few days where I've given myself permission to have a second UD in a row or a MD (to change the schedule), and just haven't wound up wanting to. This WOE has truly given me insight into how and why I eat, more than any ever has.

[PMoon]

Hey again. Almost end of the day. I had two bowls of that egg drop soup. (It's less than 100 cals a bowl!) And I haven't eaten my tuna salad yet. I may or may not eat it if I feel like it tonight.

I mainly wanted to share with you a blog I found. It's about IF and low carbs and other stuff that of interest to us--well, ME especially.

24/24 Eating and Fasting

The blog's only been around a few months, but I am currently making my way through all of the posts. I have found it to have a lot of fascinating and pertinent information.

[Whitlin']

Happy for Agee today - this will make a difference for you.

Good luck tomorrow on UD Grammy Pat. Good job on DD.

"... the time of the scales now" LOL cherylinda!

"... a cakewalk" LOL Bill!

I am down one more half pound.

One thing that is happening to me is reaching only MDs when I was supposed to be on UDs. I really feel this is pure absentmindedness, but I don't like it because I want the health benefits of alternate day eating as much as I want the weight loss. Twice I have gotten down to the evening and realized my calories weren't high enough on an UD, and it's not good for me to eat big meals late in the day. I need to be more intentional. Well - I need to PLAN, that's the big thing.

[Agee]

Thanks to everyone who congratulated me!
I am pleased.
Today is a DD, except that I'm on a trip with my family. I'm going to try to make it a MD, in the interest of sanity. It'd hard to make it a true DD, but I really want to keep whatever momentum I have going so this is what I'll try. October is a crazy busy month for me - every weekend we are either going out of town or we have out of town guests. If I get through this month still on track it'll be a feat. But the great thing is the flexibility of this plan, right?
I've been doing it 7 weeks and have lost 7.6 lbs, but within that were 3 UDs in a row...twice. So hopefully this month will have similar results.
A

[PMoon]

I had a good down day yesterday. I ended up a little under 400 calories. I didn't have much of a problem with hunger. Maybe because I was sick anyway. I woke up this morning feeling refreshed and ready to start the day.

Five more DDs to go in induction.

[Leo41]

I'm glad you're feeling better about JUDDD, Agee.

For a long time, I wound up with two UDs in a row every weekend because I had trouble making one a MD. It didn't seem to hurt too much, so if you find you need those UDs for social things, don't worry too much. I find that being faithful to DDs and not overdoing it on UDs works best.

Happy that you're feeling better, Cassandra. I'm one of the few people in the world who actually gets hungrier with a cold or flu! I think it's because I feel sorry for myself and want to eat. Although I wasn't sick yesterday, I struggled to keep my DD at 400 cal. I think my recent overindulgence in carbs caught up with me, but a few days back on plan should suppress my appetite again.

[BillB]

Totally off-topic: I went to see my friends, Saffire the Uppity Blues Women last night. An amazing show...with too many highlights to mention. Ann and Andra are pretty large (and proud) women...Andra fronted the band with a great rendition of a modern blues song called "Too Much Butt"--was incredible.

Gaye really brought down the house with "B*tch with a Bad Attitude", which she prefaced by name-checking women called b*tches: Hillary Clinton, Barbra Streisand, Madonna, etc (women who are called b*tches are strong, powerful, successful--Gaye says "the next time someone calls you a b*tch, remember to say 'thank you...thank you very much'--because b i t c h stands for Being In Total Control of Herself). She also tore the house down with her "I'll be your Black Angel", her naughty "Silver Beaver" and then her autobiographical (audio-biographical, she said) feminist anthem, "Big Ovaries." They *are* my friends, so it's hard for me to separate that from the pure performance, but the whole thing was so uplifting and empowering my guests (and myself) last night were drunk on endorphins after the show. I highly recommend seeing them if you get a chance (they are on their farewell tour now) or checking out their music online.

Medium-day yesterday, lots of roast beef (a friend did a huge beef roast, in her rotisserie, crusted with Montreal seasoning....yum). ZC all day. I felt great. Come to think of it, I think I am high on endorphins this morning, just remembering the show last night as I wrote a few words about it for you.

Y'all are awesome. Thanks for being here.

--bill

[giJ]

Bill, Sounds like a great show! (And the roast beef sounds DELISH!)

Cassandra, Glad you're feeling better!!

[14days]

subscribing

[GrammyPat]

what an interesting name...Leo, I can totally relate to trying to do the MD and being unable to do it too! So have been sticking to strict UD/DD rotation. Yesterday was the dreaded UD; my husband and I went to visit one of my sons and his wife, we went out to lunch. Since I had already had a nice breakfast (eggbeaters w/spinach, chopped sweet peppers, turkey pepperoni - thanks Leo for the inspiration of adding veggies!) at 224 calories and was full, I was prepared to go to Appleby's where they had entrees with calories listed. Nope, we went to a local Mexican restaurant...oh man. The food was really good but I don't know how many calories were in half of the chicken/shrimp/beef/cheese quesidilla that I ate!? Anybody have a clue ? I looked it up and found 562 but that doesn't seem to be enough.....well, I felt good that I didn't eat the whole thing and gave it to DH to finish off. Dinner was a slice of homemade meatloaf and some peanuts.....I didn't feel stuffed but don't know how many calories I had...oh well, today is a DD which is much easier for me to handle since I eat the same stuff, at least for now. Good luck 14days with your plan - I so admire you for creating one!

[PMoon]

Good morning, everybody! I am up for a DD today. I had a dry cough last night which kept me awake. not having slept makes me cRaNkY! (and makes me feel sorry for myself!) I think my grumpy mood will probably make it harder to stay on plan. But am determined to do it anyway!

it's 9 ish in the morning. I'm trying to decide what I want for breakfast.

Have a great day, y'all.

[snaggle]

Hi to all the juddders! I miss you all, but am still in the throes of my "6 week cure for the middle aged middle." Almost done with week 3. Down just 4 lbs, but it is TOM. I like the structure, but really miss the juddd lifestyle. Weeks 5/6 of this plan are pretty loosey/goosey and you add back in the stuff I am really missing like cheese, ample veggies, nuts, wine! Anyway, I am thinking that we may just abandon ship at that point and switch into juddd, and just keep the carbs in line with the Eades plan.
So far phase II, which is the really low carb part (I am averaging 10-11 net), is not really yeilding any great results, but it is way to soon to pass judgement. I do feel good and all my clothes are too big. I have promised myself that when I get to goal, I am going on a shopping spree. I have not been near this weight in over 23 years and I have zero skinny clothes. The funniest thing about how my clothes fit is the saggy lower butt.
Every pair of pants I have, now has a big saggy part there and I feel like a little kid with
dirty diapers on!

Bill- that group sounds so great. I checked out their website and it makes me sad that I don't live anywhere near any of their final tour venues. What fun that would be. Hubby and I love live music, especially stuff like that. You tell those gals that we would sure
love it if they could get out to Seattle, or Portland.

One of our favorite music venues is called the "Groove Club" in NYC (greenwich village). If you ever get up there, check it out.

[Leo41]

Snaggle-

I'm glad the Eades plan is working for you. It's amazing how sometimes our bodies show a solid loss but it doesn't show on the scales.

I don't do well on VLC at all. Perhaps it's my hypothyroid (we're supposed to need about 30g of carbs a day, and I actually feel best at that level). When I was much younger, I lost best on hardly any carbs, but no longer.

Your plan to get back to JUDDD with the Eades carb level seems sound to me because I think it will help you maintain the loss you're experiencing with this plan.

Congratulations on the VFT

[PMoon]

Good morning, all. Had a good DD yesterday coming in about just under 400 cals.

Got a question for you all who have done this a while.

Have any of you experienced constant nausea doing this? I have been feeling a little queasy for the past few days. Don't know if it's related to my diet or my upper respiratory thing. I've heard that post nasal drip can cause nausea. Just wondering.

[Leo41]

Cassandra-

I've been doing this almost 9 months now and have not experienced any nausea--hunger, YES, but not nausea. I also have post-nasal drip, but no nausea. Didn't you just have a cold? Could you have a lingering virus that is causing your nausea? A couple of years ago, I had a bout of extreme nausea, and that's what it turned out to be--some rogue virus that cleared up in 24 hours.

Of course, it also could be your body's reaction to this WOE. We're all different in how we respond to things.

Hope you feel better soon.