|10-04-2011, 06:35 PM||#1|
Why wait, just do it NOW!
Join Date: Feb 2004
Location: Where Super Storm Sandy Wiped Out All My Childhood Memories!!
WOE: Thintuition - Intuitive Eating
WHAT IS JUDDD? COME INSIDE AND SEE!!
This Thread is for anyone who is curious about JUDDD and how it's done. Our wonderful SoHappy (Pat) compiled this from the JUDDD website for newbies wanting to do, or anyone interested in learning about the JUDDD WOE. Lots of us do LC AND JUDDD and find it works amazingly well. I would also suggest you read the many threads and comments about this WOE from the members of this JUDDD Forum. There are lot of happy people doing this WOE with amazing results! Take a look around, you just may LOVE what you read and see!
JUDDD: Dr. Johnson's Up Day / Down Day Diet (sometimes referred to as The Alternate Day Diet)
Getting Started: There are only two phases of the JUDDD Plan: Weight Loss and Maintenance.
Down Days: To lose weight, calorie intake on the “Down” Day is limited, usually to 20% to 35% of daily calorie requirements, although it is strongly recommended that calories be held to below 25% when starting this weight loss plan. (To maintain weight loss and for optimal health, Down Day calorie intake is kept at 50% to 60% of your Daily Calorie Needs figure.)
To determine your basic daily calorie needs, go to an online site such as free dieting or the JUDDD site, and use their Calorie Calculator. Then you can use the calorie figure given to calculate your Down Day calorie requirement. There is a strong tendency for overweight individuals to overestimate their "Activity" level, thereby giving themselves an artificially high calorie allowance for both their Up Days and their Down Days. To avoid this problem, it has been recommended that for the first two weeks you should consume no more than 500 calories on each Down Day, regardless of your activity level.
Up Days: On the following Up Days, you may eat anything you want and as much as you want, but do not intentionally over eat. It is recommended that your given Daily Calorie Needs figure be your guide.
The important principle of JUDDD is to adhere to the Down Day calorie limit as closely as possible. You do not have to eat up to your calorie needs figure on your Up Days.
Hunger Management: The key to success on the Down Day is learning what works for you. Remember that you can eat tomorrow.
Diet Stress: While most other diets require daily reduction in calorie intake or limit the type of food eaten, JUDDD does not. There are no intricate meal plans and menus required, no preparation of separate meals, and no need for the purchase of special expensive foods, costing you time and money and creating stress in your life. 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.
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.
Commitment: 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 an ongoing basis.
(We suggest using only commercially prepared shakes in the first two weeks. Later, prepared foods with the calorie content marked on them can be eaten. It is critically important to guard against the universal tendency to underestimate how much we are eating.)
Weight Loss: How much you lose depends on several factors. The average in JUDDD studies was 2.5 pounds per week, more the first week or two.
You may wish to weigh yourself only on the morning after a Down Day and not more often than once a week if normal weight fluctuations lead to frustration for you.
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 a 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: You may wish to read Dr. Johnson's book, The Alternate Day Diet.
LINDA'S BLOG WWW.LINDASHIELDSPSYCHICMEDIUM.BLOGSPOT.COM
Last edited by Beeb; 10-04-2011 at 06:47 PM..
|01-01-2012, 03:25 AM||#2|
Very Gabby LCF Member!!!
Join Date: Sep 2011
Location: Asheville, NC / Marietta, Ga
Stats: 175/127.6/GOAL at 128, size six fits! 5'4, 60yo
WOE: JUDDD, PHD
Start Date: LC/EFGT - 9/15/11, JUDDD - 1/1/12
I suggest you run an internet search on 'johnson up day down day' and read about JUDDD. Use the calculator there. Read a lot of the threads in this forum. Understanding drives success.
But, in a nutshell,
On DD you eat as close to a fasting level as your body will tolerate. This tells your body "Oh no, we need to move to starvation mode!" Don't push it, don't get shaky or sick. Average seems to be about 500 calories.
Special note: for best results, DD needs to be at least 24 hours long. 36 is optimal.
The next day is an UD. You eat on average 3 to 4 times as many calories as you did the day before. This tells your body "Never mind, it's all right. We got plenty of food."
The next day, another DD induces starvation mode again.
After an average of two weeks the continuous change from famine to feast activates starvation mechanisms in your body that carry over from DD to UD. Which means the your body gets very, very good at burning calories, appetite is suppressed so DDs get easier (and eating enough on UDs can become a problem), and most bodies burn fat instead of muscle. Effectively, you are in ketosis but every other day you get to gobble.
The trick is, you have to continue alternating DD/UD to keep that starvation mechanism activated. Too many UDs days in a row will shut it down. Too many DDs in a row will throw you into full starvation mode like any very low-cal diet. Every other day alternation is best.
Some important side notes:
Intermittent fasting (IF) can be dangerous for some diabetics and people with other medical conditions that make a steady stream of energy necessary. If you are diabetic, watch your blood glucose very, very carefully.
Intermittent fasting can be very, very healthy for bodies that are not under medical stress. Research shows it is associated with slower aging and stronger internal organs (especially the digestive tract). It does wonderful things for metabolic syndrome. Many JUDDDers come to love and feel really energized their DDs.
JUDDD has a built-in maintenance plan. Once they reach goal some people are able to maintain by increasing DD calories and keeping UD calories as they were. Many people increase their UD calories, keep DD calories low, continue to get the positive physical results from IF.
Lots of people combine JUDDD with lc successfully.
In JUDDD meal planning is hugely important. Otherwise it is easy to slip.
In JUDDD + lc, meal planning is critical. Otherwise it is easy to eat too little on UDs.
Many JUDDDers begin by eating lc. But, as their metabolic syndrome adjusts they find they can eat some or all carbs (as long as they keep DD/UD alternating). Of course, some of us have to stay lc. It depends on what is happening inside the body.
Because of this up/down pattern, weight tends to bounce up and down too. It is really best to choose one day a week to weigh. Daily weighing can be really interesting, but it has very little to do with that weekly weight loss.
How did I do guys? Did any of that make sense?
Still at goal 2/6/13
JUDDD cares about calories. JUDDD does not care what you eat. Your body probably does.
Combining JUDDD rotations with PHD foods got me to goal with greatly improved health (and a drive to boogie-boogie-boogie all night long).