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-   -   JUDDD for May 2011 (http://www.lowcarbfriends.com/bbs/juddd/719840-juddd-may-2011-a.html)

Leo41 05-02-2011 11:33 AM

JUDDD for May 2011
 
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May 2011 JUDDD (Dr. Johnson's Up Day/Down Day Diet)
The following information has been copied from the JUDDD official website:

Getting StartedThere 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 Johnson's 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. Johnson's 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.

Diet StressOther 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/moodWe 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 DayOn 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 WeightHow 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.

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."

Leo41 05-02-2011 11:37 AM

I was successful at maintaining between 151 and 154 during April, but I think I'd like to 'try for' 145 to see if I feel just as good at that level. I fear being too 'number conscious' since I look at feel great at my current weight.

However, I also want to do this very, very slowly to stay in 'maintenance mode' as much as possible because it's tough for me to manage this phase of weight management. It has challenges that I never anticipated, and I want to concentrate on mastering them.

RealFoodLiving 05-02-2011 11:56 AM

Hi y'all!:clap: HAPPY MAY!

Today is an UP day, but I'm not feeling like eating much of anything besides HB eggs. So, I'm just increasing the amount to up my calories.

magnamater 05-02-2011 11:56 AM

Marking my spot!

Happy May!

Janie

Pugmama 05-02-2011 12:22 PM

Hey Girls! DD today, electricity back on and I am back in the saddle! Thank the Lord for elec.! If I had been a pioneer woman I would have died a mile into the trail (that's what I tell my hubby when things get rough-ha!). May---I love it! School will be out soon!!!

RealFoodLiving 05-02-2011 12:23 PM

Quote:

Originally Posted by Pugmama (Post 14611027)
Hey Girls! DD today, electricity back on and I am back in the saddle! Thank the Lord for elec.! If I had been a pioneer woman I would have died a mile into the trail (that's what I tell my hubby when things get rough-ha!). May---I love it! School will be out soon!!!

Great news!! YAY for electricity!! Glad you're back and feeling good!:clap:

annieS 05-02-2011 01:10 PM

hey there !
crazy weekend here, i'm barely recovering !!
tomorrow should be a DDay, hope I can make it...

sweet dreams !

mcneilnomore 05-02-2011 02:07 PM

Hi all! Supposed to be a dd day today but boss bought lunch for everyone at work. Guess it'll be a medium day today and tomorrow. Have a great day!

rae33 05-02-2011 02:13 PM

Help?
 
Hi everyone! I'm pretty new to low carb and was having great success with Atkins induction- BUT I have fallen off the path pretty hard over the last week or so. I am realizing I am a carb ADDICT. I know LC is the way for me and I am getting back on track immediately but I have a question for all you JUDDDers....

Would it be best for me to start JUDDD right away or should I ease into it by getting back into ketosis through induction first?

Thanks! and I am very interested is this way of eating!

Leo41 05-02-2011 04:10 PM

Hi rae- :welcome:

It's entirely up to you, but I know that I couldn't do JUDDD at all unless I was already low carbing--but that's only because I happen to be one of those people who is super-sensitive to carbs. Unless I keep my carbs at no higher than 20g, my appetite is enormous.

Many people don't have that problem and can easily do JUDDD while also eating carbs.

So it's really a personal choice. However, if you've had difficulty staying in induction, do you want to add another stress right now? Just from experience, it seems to me that doing "down days" is a lot easier if you're already comfortable with your WOE.

RealFoodLiving 05-02-2011 04:13 PM

Quote:

Originally Posted by Leo41 (Post 14610885)
I was successful at maintaining between 151 and 154 during April, but I think I'd like to 'try for' 145 to see if I feel just as good at that level. I fear being too 'number conscious' since I look at feel great at my current weight.

However, I also want to do this very, very slowly to stay in 'maintenance mode' as much as possible because it's tough for me to manage this phase of weight management. It has challenges that I never anticipated, and I want to concentrate on mastering them.

I am rooting for you Leo! You are such an inspiration to me!:clap:

rae33 05-02-2011 05:08 PM

thanks, Leo!

I am definitely planning on staying low carb for my up days- I, too, apparently need to keep my carbs ultra low or I just want to eat non-stop! When I was staying at 20 grams or less, I had to remind myself to eat... I want to get back to that!

I guess I just wondered if it would be 'easier' to get back to the lower appetite FIRST- then start the down days. I think I am going to just go for it and start with my first down day tomorrow. I have done fasting before so I should be able to handle this! I am planning on eating protein shakes and eggs and staying at 500 calories for my down days then stay on induction style eating on my up days.

I am excited to try this. It sounds like you guys are enjoying this WOE and I am curious to see what it does for me :)

RealFoodLiving 05-02-2011 05:34 PM

Hi Rae and WELCOME TO JUDDD! Whooo hoooo! :welcome::welcome:

I think you'll do great by just jumping in and starting with a DD like you said. Sounds like a good choice to keep your cals at 500 on DDs, but I'd like to make a suggestion to track the cals on your UP days as well because they work together to make JUDDD so effective.

Glad you have joined us and I hope you have great success! :kicking:

rae33 05-03-2011 07:35 AM

thanks all for the warm welcomes :D I definitely want to hang out with you guys this month and try out this JUDDD thing! I just realized that Thursday is DH's birthday so that probably shouldnt be a down day, SO today will be a 20g carb Up Day and TOMORROW will be my first Down Day so that I can celebrate with him. I am ready to go though! Thanks for being here to motivate me!!!

mcneilnomore 05-03-2011 01:49 PM

Rae, Good luck on your first down day. I had committed to trying JUDDD for two weeks and I will tell you that I was looking at that calender the first week wondering how I could do it. But I got alot of great advice and now my down days are more than tolerable. I love JUDDD. My weight loss has been really nice and I'm eating so many more healthy foods. I got lazy with Atkins and was eating whatever was low in carbs. Not the healthiest choices. Now I'm eating mostly lowfat protein and veggies. And I feel great!

I had a medium day instead of my planned down day yesterday (who can say no to salmon and salad?). Today is supposed to be my up day but it seems to me since yesterday was a MD and tomorrow is a DD, that I should have another MD. Does that sound about right? I am being super strict with my diet because I am going to Vegas in two weeks and I've got that weight loss challenge that we're weighing in for when we get there. While I am there I am not going to worry about my diet. My plan is moderation and definitely no sugar. I don't want to stress while I'm on vacation so I am just going to use my common sense (I'm sure there's some in here somewhere). My goal when I get back will to lose whatever I gained while there.

How is everyone doing today? Is everyone drinking their water?

JKat 05-03-2011 01:53 PM

Hi guys!!

Leo...Wow you r doing awesome. How have u been stucturing your maintenance plan?? I would love to hear how you decided to to it.

RealfoodLiving...How is you girl feeling?? It seems you have your appetite under control with those eggs.

I have been doing alot searching this last month. I have not binged since going back to low carb which was why I stopped doing JUDDD. I would like to try juddd again. I think I set myself up for failure the first time around. There are just certain foods that I can not eat and I have to accept that. I did not follow the plan as written. I made to many tweaks and think that got me in trouble. I was indulging way to often. I need to save that for only very special occasions.

I was just wondering what your thoughts are??

RealFoodLiving 05-03-2011 04:09 PM

Hi Jodi!

I say WELCOME BACK!!!!!!!!!:welcome::welcome:

No one knows your body like you do, so really no one can tell you if JUDDD will affect binge eating or not. But, I say give it a try! It looks like you're at goal, so it's not too big of a risk I would assume. If you find yourself binge eating, then you know it's not for you.

I wish you the best!!

JKat 05-03-2011 04:18 PM

Thanks RLL I think I am in a place now where I can concentrate on me. I will know right away if it starts up again.

How is you little girl feeling?? I hope things are well.

RealFoodLiving 05-03-2011 04:20 PM

Thanks for asking Jodi,

She's OK on a daily basis. We have to see some specialists concerning her condition, but she's simply a joy and a gift from G-d! :love:

Thank you for your interest!

Welcome back sweetie.:welcome::hugs:

JKat 05-03-2011 04:33 PM

:hugs: RFL

centaurea 05-03-2011 10:36 PM

Been creeping up in food intake on down days. I think I had 1200 today or so (eek - at least they were low carb). I think it's time to crunch down and be more strict. I had a premature up day over the weekend (visiting mom on Sunday but only planned on Tuesdays and Fridays being up days) so I was intending to make up for it by skipping the next up day.. didn't work out psychologically. Tomorrow is the last one and it will be down, by golly. 226 this morning though. It's still coming off, just slower.

Also, haven't added exercise back. I'm going to do that in the morning whether I like it or not. At least a tabata.

JKat 05-04-2011 02:52 AM

Good Morning...

Today will be day #1....I am really excited to start. It will be a DD for me and I will try and concentrate on good protein throughout the day. I bought some egg whites last night and plan I making leo's eggs in a cup.

Have a great day JUDDERS!!

Leo41 05-04-2011 04:45 AM

Hi Jodi-
Good luck with your DD! It's a DD for me today, too, so you're not alone. I've already eaten most of my calories for the day because, as you know, I'm a 'morning eater.' I've gotten over my fear of being starved later in the day because the protein keeps me full. I have 'room' for 2 more hard-boiled eggs later on if I'm really hungry.

Last night, I had the 'urge' to eat at bedtime (something I try never to do), and even though it was an UD, I don't want to get into that habit. So I used the DD 'trick.' I reminded myself that I could eat in the morning--and it worked!

JKat 05-04-2011 05:42 AM

I am having your egg whites right now and will go the rest of the day by hunger. I am going to try like u to concentrate on protein.

I got out the habit of night time snacking....It can be a down fall. Glad talking to yourself worked!!

Pugmama 05-04-2011 06:16 AM

I think I am going to have to change up my menu on DD! I am eating the same thing over and over again and getting bored. Tommorow will be MD and our PTA is giving us a luncheon for Teacher Appreciation Week on Friday. It will be an UD, but hopefully not an up, up and away day as RFL calls it (love it!).
Happy Hump Day everyone!

mcneilnomore 05-04-2011 08:41 AM

Down Day today. Really looking forward to it as I haven't had one since Friday, eek. I just want to shout how much I love JUDDD. I am a daily weigher and it is so nice to see that scale moving down every day. Even if it's only a couple of ounces, I am thrilled. With the help of JUDDD, I know I will make my Las Vegas goal! Hooray!!!!

gweny70 05-04-2011 11:27 AM

Hey everyone! Haven't had a chance to stop in since last week. I was down and out with strep throat but I'm finally feeling pretty good. I haven't started this plan yet but really think I need to give it a shot. I'm thinking of making myself commit to it for at least 2 weeks and see how I feel and then go from there. I don't know why I'm so scared of the 500calorie thing but I have to keep reminding myself that it's only for ONE DAY at a time..So I'm going to do my very first DD tomorrow. It happens to be same day as Zumba but I'm still going to give it a shot since Friday I want to do an hour run and I'm more worried about having the energy for my run then for the Zumba.

I'm thinking I'll make a bunch of grilled chicken breast up tonight and mainly eat that the first DD..just as a way to keep it simple for my very first attempt at a DD..

On the subject of chicken breast how many calories do you guys count per oz of grilled chicken breast. I searched on the web and get different answers..anywhere from 30cal/oz to 50??? I'm not sure why such a variety of answers. ugh. How much do you guys count???

Thanks for the feedback! Wish me luck!!

gweny70 05-04-2011 11:28 AM

Quote:

Originally Posted by mcneilnomore (Post 14617135)
Down Day today. Really looking forward to it as I haven't had one since Friday, eek. I just want to shout how much I love JUDDD. I am a daily weigher and it is so nice to see that scale moving down every day. Even if it's only a couple of ounces, I am thrilled. With the help of JUDDD, I know I will make my Las Vegas goal! Hooray!!!!



Congrats on the great success you are having! Definitely sounds like you are on track to meet that Las Vegas goal!! WOOOWHOOO!!!

Hope you have a GREAT DD!!

JKat 05-04-2011 12:28 PM

Gwen

I just want to caution you on exercising on DD. I personally never had a problem with it as long as it was in the morning but Dr. J does mention to workout on up days. Some here have gotten dizzy or did not feel well after.

Take some time tonight and plan out what you are going to eat all day tomarrow. I find that that also helps.

Good Luck!

Leo41 05-04-2011 12:44 PM

Gwen- I use calorie king to check my numbers, and I just go by whatever they list. However, I never eat anything on DDs unless I know the exact calorie count--so I don't have things that I have to 'look up.'

I actually do that because I don't weigh and measure my food, so it's hard to estimate 4 oz of chicken, for example.

I eat mainly egg whites (calories listed on carton) and tuna (calories listed on can)on DDs and sometimes plain broth. I've also had frozen fish fillets sometimes--but, again, I go by the calories on the package.

That said, I doubt that chicken breast can be 50 cal an ounce because I buy grass-fed bison, and that's lean red meat that's 40 cal an oz. Chicken breast (without skin), I'd guess would be 30 cal if that's one of the answers you got.


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