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Old 11-05-2012, 07:40 AM   #1
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Up Day cals? DO we have to eat them all?

Hey guys, I know that we shan't exceed our DD or UD calories, but do we have to eat up to them?

I am stuffed and I know I won't be hungry enough by tonight (an UD) to make my cals - that's OK right?

Thanks!
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Old 11-05-2012, 08:34 AM   #2
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On DDs, you can eat anywhere from 0 - 500 and be okay. On UDs, it seems to be important to eat very close (within 100 calories or so) of your total. The wide swing between UD and DD calories is what triggers the JUDDD Magic. Not getting enouth UD calories can cause your body to think it's starving, and want to hang onto every calorie, fat cell, pound.

Another thread is discussing whether going really low, even completely fasting, on DDs helps speed up losses, and so far, the anecdotal evidence seems to be that, no, it doesn't.

Try, try, TRY to get your UD calories in! I know what you mean about feeling stuffed. I've had to try to more evenly spread my UD calories through the day so that I don't feel awful by nighttime.

Good luck!
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Old 11-05-2012, 08:35 AM   #3
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Anne,

I'm new to JUDDD, but here's what advice I got concerning this. I asked if eating all our calories on UDs helped us get through the DDs

Quote:
Originally Posted by gotsomeold View Post
That is correct and it works .

And, there is even more to it than that. DDs start processes in our bodies that are very, very good for fat-burning, muscle-protecting, and energy-giving at first. BUT if those processes go on for too long they morph into slowed metabolism, low energy, weight loss stalls.

UDs stop those processes from going on too long. If you do not eat enough for several UDs in a row, less than good things can happen (I know this up close and personal ).

"What is enough"?
In the book (and more recent research may call this into question) Dr J says it depends on each person's metabolism but probably falls into the range of RMR (resting metabolic rate) + or - 14%. Most of us find the calculated UD cals from the website work just fine.
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Old 11-05-2012, 08:37 AM   #4
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Old 11-05-2012, 08:43 AM   #5
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Quote:
Originally Posted by LoCarbGal View Post
On DDs, you can eat anywhere from 0 - 500 and be okay. On UDs, it seems to be important to eat very close (within 100 calories or so) of your total. The wide swing between UD and DD calories is what triggers the JUDDD Magic.
Makes sense and THANKS! OK, 2 tablespoons of butter over my peas, then
lol!
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Old 11-05-2012, 08:43 AM   #6
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Dr J says 'no'. You do not have to eat them all and should not force yourself.

Many have adopted the 1000 cal rule to keep from practicing daily cal restriction.
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Old 11-05-2012, 08:45 AM   #7
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Some good ways to get your UD calories in without feeling overly stuffed include choosing more calorie dense foods. These would include avocados, full fat dressings, sauces, nuts, nut butters, butter on your veggies, fattier cuts of meat . . . you get the idea. Think of UDs as days of decadence to fuel your upcoming DDs which are sparse at best. I am a firm believer in sticking to your UD and DD calories to the best of your ability. It's gotten nearly 90 pounds off this old bod.

ETA: I think the 1000 calorie rule of which Jem speaks is keeping at least 1000 calorie spread between UD and DD. I think.
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Last edited by KeirasMom; 11-05-2012 at 08:46 AM..
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Old 11-05-2012, 08:45 AM   #8
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Oh thanks Bows! Will do! (I can just make them up on EVOO or butter then, right? Hope so!
ETA: Apparently so!

But then Jem says no? Must be in the book - which I haven't got yet...

Last edited by witchyanne; 11-05-2012 at 08:49 AM.. Reason: KeirasMom said...
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Old 11-05-2012, 08:48 AM   #9
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Well I have 1224. I can see a few more in milk in my coffee - and if I put butter ovver my peas, but the calculator says for me ~2200 (2250, I think? I would have to recheck)

Thanks again ladies, for answering! (I don't have, nor can I afford the book just now...I will get it when I can - I am only going from the Web page on his site)
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Old 11-05-2012, 08:49 AM   #10
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SMILES** Doncha love it?? "eat more to lose weight" But what's great Anne is that it works! I've done JUDDD since 10/17 and have lost 10 pounds eating the recommended calories from the website (except for a little lower DD today)! I like to make LC muffins to have on my UDs.
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Old 11-05-2012, 08:54 AM   #11
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@ Deb: Yes it's working so far pretty good! I find the DDs easy - so I feel lucky for that! Although, I am already feeling HYYYYPER! (I like feeling like this though, so that's OK!)
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Old 11-05-2012, 09:01 AM   #12
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Yes, in the book, page 244 in the Q and A section.

I think that if you are allowed 2200 that you should not go lower than 1800....1200 is just too low.
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Old 11-05-2012, 09:01 AM   #13
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Anne,

I feel sooo full after UDs@2250 calories that DDs are kind of a 'relief' and time to re-group. Hyper sometimes, lol
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Old 11-05-2012, 09:04 AM   #14
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Quote:
Originally Posted by Bows1 View Post
Anne,

I feel sooo full after UDs@2250 calories that DDs are kind of a 'relief' and time to re-group. Hyper sometimes, lol
Snap! Exactly. I felt weird just now when I was thinking *Gawd I am looking forward to tomorrow!*
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Old 11-05-2012, 12:26 PM   #15
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I have Dr. Johnson's book and do recommend it when you can afford it - I got a used book on Amazon for about ten dollars or so including shipping.

Here is the answer to your question:

page 244 ch.11, faq (itallics are Dr.J's):

"Q. How much should I eat on the UD?

A. To answer that question, it's important to understand the psychology of the Alternate-Day Diet, the point of which is to reduce stress and diet fatigue and increase freedom from the anxiety of restricting every day so that you are more likely to adhere to the diet over time.
Oddly, on the basis of the Calorie Calculator (pg 80), some dieters seem to believe that there is a specific number of calories they are required to eat on the up days. But the sole purpose of using the Calorie Calculator is to estimate the number of calories to eat on your down days. You absolutely do not have to consume all the calories estimated for your up days. There is no specific calorie requirement for the up day.
The most important principle of the Alternate-Day Diet is to keep your down-day calories as low as practical while maintaining the up-day, down-day pattern over the long term."

Dr. J's answer in the FAQ section of his book can be confusing. He also talks about simple calorie restriction diets leading to slower metabolism. I believe he assumes our bodies will begin to desire more calories as we follow the plan - as he discusses on page 138.

I think I read in Dr. J's book before (couldn't find the exact words) that it takes a while for the hunger to build up on the UD's because you're still used to eating the calories spread over two days, so there is an adjustment phase.

I did find where he talks about Up Days, page 138:

"As time passes, however, people do begin to increase their Up-Day intake, with a resultant slowing of weight loss. At that point it's a good idea to begin keeping a record of you up-day intake to become more mindful of what you're eating. You still need to be conscious of when you're eating for pleasure rather than because you're hungry."

I found this to be the case for me. I was eating more calorie dense food on UD's, but now I'm starting to add more vegetables and such. He addresses this phenomena:

page 140:
"Interestingly, your food preferences will also start to change. >snip< Over a period of weeks, most people find that they begin to choose healthier foods, especially vegetables." Here, he adds some speculation regarding this.


Page 146:
"IT'S ABOUT MAINTAINING A BALANCE.
Remember that I'm not advocating overeating on your up days, but you do need to eat normally not just to prevent 'diet fatique' but also to prevent your metabolism from slowing down."


I've read on this board that some JUDD BUDDs do better at losing weight by eating up to the UD calories. I get the sense that it's an individual YMMV type of thing and something that even changes personally as you get more ADF calendar time and body adjustments.


page 141, first page of chapter 9:
"After two weeks, your SIRT1 gene will be fully activated and working for you."

Yeah!
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Last edited by Luv2Eat; 11-05-2012 at 12:27 PM.. Reason: pytos
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Old 11-06-2012, 03:43 AM   #16
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Wow, awesome post luvtoeat! I think the book is so worth getting, it works as a manual from the man himself, yet there is so so SO much info on this board! Your appetite should increase on UD's, mine sure did... and boy did i have an UUAD today
I wouldn't stress, just eat what you want until that happens. Also, totally agree with the healthy food cravings on UD's. Just go with it for now

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Old 11-06-2012, 04:57 AM   #17
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Luv2eat basically covered it. You do not need to eat every single UD calorie if you are truly full/ satisfied. Try to hit that number now and again so your metabolism won't slow down. The spread keeps your body guessing and that is a good thing. Some of us started out with high UDs and for me my UD was typically more than I could eat, but it is quite a bit less now (58 pounds later) and I'm glad I ate up to those high numbers at least once a week so that my metabolism kept going strong.
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Old 11-06-2012, 05:38 AM   #18
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Some great answers!

As I see it, if you eat too few calories on UDs your body will enter starvation mode instead of having the benefits of fasting. Then you'll see no health benefits and you'll struggle to lose weight. I think the 1000 calories between is a useful guideline if you're not hungry. If sheer quantity is a problem, you might not be eating enough veggies overall.

Last night, I realised I'd only eaten half my 1550 UD cals, despite a good breakfast and an enormous veg-filled dinner. I wasn't hungry and had to get very creative with a high-cal bedtime snack. Hopefully that should make my DD a breeze today.
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Old 11-06-2012, 05:46 AM   #19
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Although I lost very slowly I certainly ate my UD calories and way beyond most days. I read the book when I started and never looked back since it was working. I did not want to get used to eating so few calories I would have to maintain that for the rest of my life. I do very low DD's and very high UD's right now and I am maintaining which is what I am trying to do. I enjoy UD's and would be starving on 1200 calories following a 350 DD.
Just the way I am following the plan. Everyone is free to do whatever they please. BUT I have been successful on JUDDD.
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Old 11-06-2012, 09:12 AM   #20
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Quote:
Originally Posted by jem51 View Post
Many have adopted the 1000 cal rule to keep from practicing daily cal restriction.
What's this?
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Old 11-06-2012, 09:20 AM   #21
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I think it's referring to keeping the spread between your UD calories and your DD calories at least 1000, to keep the sirtuins active. Correct me if I'm wrong, guys.
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Old 11-07-2012, 08:06 AM   #22
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Quote:
Originally Posted by LoCarbGal View Post
I think it's referring to keeping the spread between your UD calories and your DD calories at least 1000, to keep the sirtuins active. Correct me if I'm wrong, guys.
Yes- I believe this is correct. So, if you really struggle to eat your UD cals (1,900) if your DD is 450 eat at least 1,450 on UD to keep the 1000 spread.
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Old 11-07-2012, 09:10 AM   #23
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Yes, exactly.
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