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Old 09-19-2012, 02:58 PM   #1
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Overwhelmed!

So right now, I'm LC-ing it, and it's going well but I'm very interested in adding IF/JUDDD (is there a difference between the two?). I'm just a little overwhelmed by all of the information. Is there anything you would recommend to someone who is just starting out on this WOE? I'd still like to keep everything LC, but then just restrict my calories to about 500 on my DD....I've heard people talk about an eating window, but I'm just not sure where or how to start!

Thank you!!!
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Old 09-19-2012, 03:01 PM   #2
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There are many types of IF, and JUDDD is just one of them. I think it's the easiest, but I'm biased. My recommendation would be to concentrate on reading the stickies at the top of the forum, and going to Dr. Johnson's website to use the calculator to figure out your calories. A lot of people do JUDDD and continue to LC, and a bunch of us just go by calories and don't worry about carbs, so it's definitely your decision how you want to eat. JUDDD just gives you an IF framework. Don't be scared off by the low calorie down days (DDs). They sound a lot harder than they actually are, and you can ease into it if you don't feel you can hit 500 or fewer calories to begin with. You can start higher and work your way down.
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Old 09-19-2012, 03:03 PM   #3
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WHAT IS JUDDD? COME INSIDE AND SEE!!

I always recommend this thread as a jumping off point for newbies. It will answer a lot of your questions, and whatever you don't find there, we will more than happy to answer for you.
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Old 09-19-2012, 03:31 PM   #4
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Welcome & agree with Dawn!

It is really much easier than it seems and just keep the calories rotating until you decide on where you want to settle. Also check out the Sept newbie thread for guidance!
September Newbies - post here.
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Old 09-19-2012, 03:40 PM   #5
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You can also find Dr Johnson's book The Up-Day, Down-Day Diet (hence JUDDDD is the actual acronym) at your local library or digitally online to read. He has some seriously flawed information on meats and fats (he's a plastic surgeon not a bariatric doctor) but overall the science for the intermittent fasting he presents is very sound.
JUDDDD is a simple plan that allows you to eat every other day very minimally in a strict rotation (or fast those days when you can).
Eat Stop Eat is an ebook you can find online that has another plan of fully fasting a couple days a week if that would suit you better.
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Old 09-19-2012, 04:13 PM   #6
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Thank you!! It sounds pretty manageable, I'm excited about getting started!
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Old 09-19-2012, 04:17 PM   #7
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Old 09-19-2012, 05:44 PM   #8
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The book is actually titled, "The Alternate Day Diet" by Dr. James Johnson, although the diet is as well-known as Up-Day-Down-Day.

It also comes in hardcover and Kindle.


All best wishes.
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Old 09-19-2012, 06:51 PM   #9
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and you have received good suggestions so far. I recommend getting The Alternate Day Diet book and visit Dr. johnson's website to figure out your UD and DD calories.

There is great support here and lots of encouragement!
again!
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Old 09-19-2012, 07:04 PM   #10
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Originally Posted by Carly View Post
and you have received good suggestions so far. I recommend getting The Alternate Day Diet book and visit Dr. johnson's website to figure out your UD and DD calories.

There is great support here and lots of encouragement!
again!
Thank you! I used the calculator on Dr Johnson's website and it said for my UP days I'm supposed to eating 2272 calories, which is about TWICE what I'm eating now. I honestly don't know if I can eat that many calories every other day, do you HAVE to reach that number to lose weight?
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Old 09-19-2012, 07:17 PM   #11
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No, not necessarily, when I started I could not hit my UD number every UD, but made a point to hit it once a week, because I didn't want my metabolism to slow down and the spread is really important for me. I often shaved 200 off my UD, but did the same for my DD. I keep low DDs still, usually about 150, but now I occasionally carry 200 over to my UD since my numbers are a lot lower now that I've lost 50 pounds.

Other JUDDD Buds will be by soon to share their experience.
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JUDDD is very simple, very livable and very flexible. JUDDD allows weight loss and life to happen simultaneously.

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Old 09-19-2012, 11:18 PM   #12
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Hi Vikings29, and welcome. Our stats are similar, and my UD calories are 2272 too. Some days I do have trouble hitting it, but others I can get pretty close. Today, after logging all my meals, I still had about 700 calories to get in, so right before dinner I had a couple ounces of cheese, and after dinner I had a great big spoon of peanut butter and a banana. That did the trick.

I don't really like having to eat like that at the end of the day, just to get the calories in, but I do think the spread must be important to JUDDD. After two weeks of doing it, I'm down 6 pounds (and it's TOM!)

Good luck, and join us here often. I've learned so much from these gals and their experiences.
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Old 09-20-2012, 04:46 AM   #13
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Don't worry about eating windows and things that sound complicated. Begin by rotating low cal DD with high cal UD. Eat whatever pattern (breakfast-lunch-dinner-snacks) you are used to.

In time, as the JUDDD magic clicks in, you may find you lose better and/or feel better if you change the pattern. But wait to see if you get curious about that - many of us just keep eating the pattern they began with.

Some of us also have serious trouble eating so many calories on UD. Thank goodness for cheese, butter, peanut butter. I can personally speak to the importance of eating at or near your UD calories. I stalled for six weeks because I (blush) failed to notice I was not eating all of the carefully calorically calculated food I prepared on UD. You probably won't have to eat all of those calories, but try to at the beginning. Then tune them over time.

I encourage you to not keep a calorie/weight log (weighing to whatever pattern is most comfortable for you) but also either your measurements or keep some slightly too small clothing around to try on (hint: thrift stores are very useful). LC and Intermittent Fasting/Intermittent Calorie Restriction seem to follow very similar physical pathways in many bodies. Which translates into you may find you lose inches and weight simultaneously, or you may lose inches for a period of time then see whooshes.

WELCOME!
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JUDDD cares about calories. JUDDD does not care what you eat. Your body probably does.
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Old 09-20-2012, 07:34 AM   #14
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Thank you all for the tips, that makes a lot of sense. One more question: what do you mean by "the spread"?
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Old 09-20-2012, 07:34 AM   #15
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Quote:
Originally Posted by LoCarbGal View Post
Hi Vikings29, and welcome. Our stats are similar, and my UD calories are 2272 too. Some days I do have trouble hitting it, but others I can get pretty close. Today, after logging all my meals, I still had about 700 calories to get in, so right before dinner I had a couple ounces of cheese, and after dinner I had a great big spoon of peanut butter and a banana. That did the trick.

I don't really like having to eat like that at the end of the day, just to get the calories in, but I do think the spread must be important to JUDDD. After two weeks of doing it, I'm down 6 pounds (and it's TOM!)

Good luck, and join us here often. I've learned so much from these gals and their experiences.
And congrats on your weight loss, you are such an inspiration!!!!
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Old 09-20-2012, 08:15 AM   #16
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Hi, I am starting JUDDD, too.
For now I am just sticking to basics.
Under 500 Cals for DD and about 1800 for UP Days.
I find the DD much easier as I am a binge eater, up days are, by far, the bigger challenge for me.
I will be following your progress and am excited to see how we can lose on this WOE.
All the best to you.
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Old 09-20-2012, 08:45 AM   #17
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I'd also suggest you watch "Eat, Fast, and Live Longer" a BBC production available on Youtube. While the JUDDD program is not part of it, Dr. Krista Varaday in Chicago, researching a similar eating style, is featured. You'll also learn about the science involved, and be jazzed by the 14 pound plus weight loss and improved blood work of the host, who did 2 days a week of DD.


Good luck! I'm at one month today and am donating platelets this morning, so will get to check out my cholesterol numbers as a sneak peek before my "real" bloodwork next month.
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Old 09-20-2012, 09:06 AM   #18
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Originally Posted by Vikings29 View Post
Thank you all for the tips, that makes a lot of sense. One more question: what do you mean by "the spread"?
"The spread" is the difference between our UD calories and our DD calories. Most calorie-counting plans have you eating a similar number of calories every day. JUDDD figures out your maintenance calories, then has you eat them on UDs and a percentage of them on DDs. When you eat at 25% of your UD calories on your DD, you have the widest "spread". Most of us aim for this percentage, because it seems to be the most consistent way to lose weight.

If we eat at a higher percentage on DDs (35% or even 40%), our weight loss slows. And if we eat a perfect DD but don't eat up to the top of our UD calories, our weight loss slows. Dr. Johnson has suggested that it's not just the calorie restriction over time that helps us lose weight, but also the DIFFERENCE between the low calorie days and the high calorie days. The stress on the body of that "spread" helps push it to release fat. It's important to eat up on UDs, to refeed your body, not allow it to stress too long and think it's starving, and this happens when you keep the "spread" consistent -- you eat low DDs and high UDs.

It may seem like a lot of calories. But you get into the swing of it fairly easily.
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Old 09-20-2012, 09:46 AM   #19
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Originally Posted by synger View Post
"The spread" is the difference between our UD calories and our DD calories. Most calorie-counting plans have you eating a similar number of calories every day. JUDDD figures out your maintenance calories, then has you eat them on UDs and a percentage of them on DDs. When you eat at 25% of your UD calories on your DD, you have the widest "spread". Most of us aim for this percentage, because it seems to be the most consistent way to lose weight.

If we eat at a higher percentage on DDs (35% or even 40%), our weight loss slows. And if we eat a perfect DD but don't eat up to the top of our UD calories, our weight loss slows. Dr. Johnson has suggested that it's not just the calorie restriction over time that helps us lose weight, but also the DIFFERENCE between the low calorie days and the high calorie days. The stress on the body of that "spread" helps push it to release fat. It's important to eat up on UDs, to refeed your body, not allow it to stress too long and think it's starving, and this happens when you keep the "spread" consistent -- you eat low DDs and high UDs.

It may seem like a lot of calories. But you get into the swing of it fairly easily.
Thank you! That makes a lot of sense now, it's like learning a brand new language with this WOE!
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Old 09-21-2012, 03:32 AM   #20
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JUDDD can be a bit of an adjustment....mostly because after years of "No, I can't" you suddenly find yourself screaming "Yes I can!!"
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