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Old 08-28-2012, 05:02 AM   #1
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How important are ALL those UD calories?

I've been JUDDDing since 6/25 and I've lost 20.8 pounds in those 9 weeks. However, the past 3 weeks, I've gained .8 pounds then lost 2.2 pounds. My range is 499/2495...that is with no exercise.

I never go over my DD calories but I'm having a hard time getting in all those UD calories. I usually fall at least 200-300 calories under...sometimes more.

So HOW important is it to get all those UD calories in? My weight loss has definitely slowed and I'm wondering if it's because I'm having such an issue getting in all those calories.

I know this question has been asked a lot, and I've read all the threads I can find on the subject.
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Old 08-28-2012, 05:27 AM   #2
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Others will be along shortly with better information than I have. I just kinda go from JUDDD old timers on here. *blush* and not from Dr. J's calculations. As I understand it, you eat to satiety but not fullness on your up days. The calories are a guideline and represent the amount of calories you would need to consume to maintain weight in a daily isocaloric world.

So I arbitrarily set my calories so the average of high and low days is about 1000 cals/day. I know that is a doable level. I also know for me to lose weight, I have to have my calories somewhere between 900-1100 cals per day. If it's over, I maintain very easily since I stay LC. I can go as high as 1800 day in and day out and maintain without gain at around 30-35g of carbs net per day.

By JUDDD figures, I am supposed to be able to eat up to 2043cals on UD. I've eaten as high as 60g of net carbs and close to that and the next day I'm always up a pound or two. I know fluctuations are fine, but the problem is, that my DD doesn't completely drop that UD weight. It sometimes takes 2 cycles to come back down.

So I know for me, personally, I make this cycle: 500cal DD, 1400cal UD and I'm losing fairly steadily. Slowly. But steadily without huge bounces after my UDs.
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Old 08-28-2012, 05:39 AM   #3
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In March - April I slowed my weight loss rate waaaaay down and lost most of my NSVs by - chuckle - accidentally eating too little on UDs. To little for me at that time, at that weight, was about 900 where Dr J said I should be eating about 1550.

These days, I try to stick close to my Resting Metabolic Rate on UDs - this is approximately 200 - 400 calories lower than what Dr J suggests.

Ultimately, for you, the answer is going to depend on your metabolic rate (and the answer may change over the course of your weight loss journey). Dr J says UD = RMR +-14% is the approximate range most people will lose and feel best on.

So, I encourage you to find an online calculator, get your RMR, figure +-14% of that and start testing yourself. Maybe try eating RMR for a week or two. Then drop it for a few weeks. Then raise it.

JUDDD is freedom. YOU find what works best for YOU. (And tell us about it so we can all learn from your journey!)
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I did not "lose" weight. I evicted it. It is gone and it ain't coming back!

JUDDD cares about calories. JUDDD does not care what you eat. Your body probably does.

Last edited by gotsomeold; 08-28-2012 at 06:18 AM..
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Old 08-28-2012, 06:15 AM   #4
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Quote:
Originally Posted by gotsomeold View Post
In March - April I slowed my weight loss rate waaaaay down and lost most of my NSVs by - chuckle - accidentally eating too little on UDs.

These days, I try to stick close to my Resting Metabolic Rate on UDs - this is approximately 200 - 400 calories lower than what Dr J suggests.

Ultimately, for you, the answer is going to depend on your metabolic rate (and the answer may change over the course of your weight loss journey). Dr J says UD = RMR +-14% is the approximate range most people will lose and feel best on.

So, I encourage you to find an online calculator, get your RMR, figure +-14% of that and start testing yourself. Maybe try eating RMR for a week or two. Then drop it for a few weeks. Then raise it.

JUDDD is freedom. YOU find what works best for YOU. (And tell us about it so we can all learn from your journey!)
I checked several different websites and my RMR averaged out to 2103. +14% would be 2397, -14% would be 1809.

Dr. J says my UD calories are 2495.
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Old 08-28-2012, 06:23 AM   #5
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Quote:
I've lost 20.8 pounds in those 9 weeks.
Whoo-hoo! Way to go!!!!

There are some very detailed answers in these threads, in case you didn't find these particular ones:

low carb UD calories: appetite vs. metabolism

And now to panic about UD calories...

Do you have to eat ALL UD calories?

What Dr Johnson says about UD calories

Good luck figuring it out!
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Old 08-28-2012, 06:47 AM   #6
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Quote:
Originally Posted by piratejenny View Post
Whoo-hoo! Way to go!!!!

There are some very detailed answers in these threads, in case you didn't find these particular ones:

low carb UD calories: appetite vs. metabolism

And now to panic about UD calories...

Do you have to eat ALL UD calories?

What Dr Johnson says about UD calories

Good luck figuring it out!
Thank you PJ. I have read some of those but I am going to re-read them.
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Old 08-28-2012, 08:49 AM   #7
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Don't worry about eating all those cals, just keep a wide enough range so you're not just CR.
Your numbers are far enough apart so you could drop quite a few cals w/o worry.
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Old 08-28-2012, 09:14 AM   #8
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You have probably already read on some of those threads about the importance of the calorie gap between UD/DD and I agree with the wisdom of that. In case you missed it, a rule of thumb is to have at least a 1000 calorie difference.

So if you are doing 499 on DDs just make sure you eat at least 1,499 or more on UDs. Whatever you do, do NOT stress about it, OK? Stress is not good for WL.

Good luck with whatever you do and keep us posted, K?

And, CONGRATS on your impressive loss so far!!!
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current numbers: 2000/400
goal numbers: 1700/350 (just a reminder)

Last edited by Yam-Yam; 08-28-2012 at 09:16 AM..
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Old 08-28-2012, 09:38 AM   #9
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Quote:
Originally Posted by Kaos0100 View Post
I checked several different websites and my RMR averaged out to 2103. +14% would be 2397, -14% would be 1809.

Dr. J says my UD calories are 2495.
Interesting. I started at a lower point and my calculated UDs were pretty much on the RMR +14% money. From comments other people have made, I suspected Dr J adds extra caloric padding as RMR increases.

In your case, I would probably try to start UDs around 1800, see what happens, then tune up or down. Or, over the course of several UDs, I would feel free to tune up and down as hunger dictates. Just don't have too many/consecutive really low UDs or you do risk converting JUDDD into a low-cal 'diet'.

I look forward to hearing what happens next!
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Old 08-28-2012, 10:50 AM   #10
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Thank you all. I appreciate the good advice!
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