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Old 03-10-2013, 08:35 AM   #1
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Induction question...

From what I read on Dr. J's site, it seems that during the 2 week induction as long as you stay under 500 on your dd's you can eat whatever you like on your ud's..is that correct? So do I need to input my current weight info into the calculator just yet? I have and I'm fine with those numbers but I want to know how critical induction is. I plan on weighing myself on 3/21 the morning after my weds dd and input those numbers to get accurate numbers for weight loss mode.

Also, I've changed my exercise regimen to make this journey a bit easier. I am limiting my gym days to ud's only and going to restrict my dd exercise to lite working out at home such as rebounding for 15 mins and some ab work. I feel like it will just work out a bit better that way...trial and error!
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Old 03-10-2013, 08:46 AM   #2
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Some people do fine not counting on UDs in the beginning. I counted everything and did very well, but YMMV. The only thing I would be concerned about is if you're eating way over your UD calories, or even way under, you wouldn't know. Stalls can happen in both circumstances.
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Old 03-10-2013, 08:47 AM   #3
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Good question. I was under the impression though that we stay under 500 on DD and 3x-4x the amount of calories on the UP.

For example, I ate 450 on my DD so the max on my UP would be 1800 (450 x 4). Maybe I am understanding it wrong?
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Old 03-10-2013, 08:49 AM   #4
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I'm not sure how the numbers work out mathematically, but I recommend using Dr. Johnson's calculator, and following those numbers, instead of just picking a random UD number.
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Old 03-10-2013, 09:03 AM   #5
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I would recommend using the calculator from day 1. In induction it is alright to eat up to 500 calories to adjust to DDs before you go to your calculated DD number. I would count your UDs in the beginning for sure, because if you are eating 2700 calories naturally or more you may sabotage your weight loss and be disappointed by slow losses if your UD should be more like 1900 or 1800.

I don't know about that calculation of 3-4x. I always used the calories I got from the calculator with 20% WLM and no exercise.
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Old 03-10-2013, 09:04 AM   #6
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Here is the snippet from his website that makes me wonder do I need to bother counting ud's just yet....

"The two-week induction phase is the most restrictive part of the Johnson UpDayDownDay Diet™ but is necessary to activate the body's genetic response to alternate-day calorie restriction. To begin experiencing the many benefits from "turning on" your SIRT1 gene, it is important to limit yourself to no more than 500 calories on Down Days during this period. Prepackaged diet shakes and bars from Slim Fast®, Atkins®, and other companies can help make sure that you don't go above 500 calories on Down Days during these two weeks.

On Up Days you will be free to eat as much as you would like (without intentionally overeating) as well as the kind of food that you would like. It's important to enjoy Up Days in order to avoid the diet fatigue that often sets in when following other weight loss plans.

Although Down Days in the induction phase may sound challenging, remember that a Down Day is immediately followed by an Up Day. You will never have to restrict your calories for more than one day at a time. You will be able to eat whatever and however much you would like the very next day."

......That's why I'm a bit confused...I'm sure he doesn't want us to go out and eat 3-4 thousand cals on up days but my ud cals for wlm is 2410 right now and I'm sure I couldn't go over that if I tried, (unless I have a bloomin' onion from outback of course haha)...it would just be a nice break to not have to count cals in the beginning and relax a bit.

I am not a binger, I always eat a 200 cal or less breakfast and a light lunch but if I can go out to dinner during the first 2 weeks and not worry about cals that would be fantastic...lol...I went to Red Lobster last night and could barely finish a third of my dinner! I blame it on the gluc tabs that I take before every meal. So I will save that for tomorrows dinner!
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Old 03-10-2013, 09:05 AM   #7
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Quote:
Originally Posted by taghag View Post
Good question. I was under the impression though that we stay under 500 on DD and 3x-4x the amount of calories on the UP.

For example, I ate 450 on my DD so the max on my UP would be 1800 (450 x 4). Maybe I am understanding it wrong?
1800 is probably quite high for your weight unless you are very young.
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Old 03-10-2013, 09:07 AM   #8
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For someone 5'6" 130lb and 40 yrs the numbers are about 1600/320.
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Old 03-10-2013, 09:09 AM   #9
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I am 48.

According to the calculator for where I am right now, my DD is 556 and up is 2782. The up seems awfully high to me!
This is set at 20% weight loss mode.
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Old 03-10-2013, 09:10 AM   #10
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Pat (SoHappy) had a great post about the OP's question. Maybe try the search option.
Dr. J assumes we know how to eat sensibly. If we did would we be here?
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Old 03-10-2013, 09:11 AM   #11
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Originally Posted by taghag View Post
I am 48.

According to the calculator for where I am right now, my DD is 556 and up is 2782. The up seems awfully high to me!
This is set at 20% weight loss mode.
My numbers are WAY less than that but then I am old.
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Old 03-10-2013, 09:14 AM   #12
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Thanks for the info Carly...I would say I normally eat about 16-1800 a day and the calc has me at 2410 on ud's so that will be a challenge to reach. I figure I'll be a bit more liberal with the olive oil on my roasted beets that I usually have with dinner and add some walnuts as well to add a couple hundred extra and maybe start having the dessert I've been depriving myself of haha....
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Old 03-10-2013, 09:33 AM   #13
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Quote:
Originally Posted by taghag View Post
I am 48.

According to the calculator for where I am right now, my DD is 556 and up is 2782. The up seems awfully high to me!
This is set at 20% weight loss mode.
Mine are also less than that and I am 45 and 5 ft 4.....that 2782 does seem high, i am having a hard time getting my 2209 in, so I see where you would be concerned
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Old 03-10-2013, 09:35 AM   #14
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Quote:
Originally Posted by Evie1978 View Post
Thanks for the info Carly...I would say I normally eat about 16-1800 a day and the calc has me at 2410 on ud's so that will be a challenge to reach. I figure I'll be a bit more liberal with the olive oil on my roasted beets that I usually have with dinner and add some walnuts as well to add a couple hundred extra and maybe start having the dessert I've been depriving myself of haha....
thats the advice the veterans have been giving me...add some nuts, oils or even desserts...I have had a hard time telling myself it is ok to eat 2200 cals, but i am wanting it so bad, that i am doing it by the book in hopes i see great results....i think thats another reason i picked juddd i can have those little extras if i have the cals left and not feel guilty like i did on lc...good luck, you can do this
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Old 03-10-2013, 11:27 AM   #15
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Quote:
Originally Posted by taghag View Post
I am 48.

According to the calculator for where I am right now, my DD is 556 and up is 2782. The up seems awfully high to me!
This is set at 20% weight loss mode.
If you are 5'6" I get 1598/320. So a bit taller a bit more a bit shorter a bit less. Are you adjusting the settings to pounds and inches- that is not the default on the calculator.

I hate for you to get a disappointing loss, but those calories are too high- IMHO.
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Old 03-10-2013, 11:35 AM   #16
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Quote:
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Thanks for the info Carly...I would say I normally eat about 16-1800 a day and the calc has me at 2410 on ud's so that will be a challenge to reach. I figure I'll be a bit more liberal with the olive oil on my roasted beets that I usually have with dinner and add some walnuts as well to add a couple hundred extra and maybe start having the dessert I've been depriving myself of haha....
Evie if you are 5'5", 215, and 35 your calories should be 2077/415.

Please make sure you adjust the calculator to inches and pounds!!!!
It makes a really big difference.

We always recommend that you start at 20% WLM with no exercise. You can adjust later if need be, but the calculator is less accurate if you are higher in weight and add in other variables like exercise calories and different weight loss percentages.
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Old 03-10-2013, 11:53 AM   #17
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I'm 5'4 215 (although I put in 220 because I haven't weighed in so long) and 34...I did put in light exercise because I work out very hard at least 4 days a week. My numbers with moderate exercise were through the roof so I cut back to light. Not sure if I am comfortable putting none because I burn so many cals off I'm afraid that my losses will suffer if I'm getting in too few net cals.
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Old 03-10-2013, 11:57 AM   #18
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I am 5' 2" and yes, I adjusted the calculator according to my age, height and current weight. I set it for light exercise. I couldn't eat that many calories unless I had a jar of Artisiana Cacao Bliss in front of me!
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Old 03-10-2013, 12:11 PM   #19
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taghag - Guess I am missing something because at 5'2" 48 years old and 136 pounds, and light exercise I get 1805 for UD and 361 for DD

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Old 03-10-2013, 12:20 PM   #20
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taghad - Guess I am missing something because at 5'2" 48 years old and 136 pounds, and light exercise I get 1805 for UD and 361 for DD
Maybe I am on crack? I just tried the calculator for the umpteenth time and this time I got 361/1805 too. I think I like the old numbers better!!
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Old 03-10-2013, 12:22 PM   #21
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At one point in the book Dr J says eat what you want on UDs. Another place he says eat up to but do not exceed your UD cals.

Both are correct.

Depends on your personal metabolism and where you are on your weight loss journey. I stuck close to my UD cals from day one (except when I accidentally forgot to eat and stalled myself for six weeks). I lost most of my weight using the original calculated UD calories - had to adjust them down by about 150 for the last ten pounds.

One of the greatest things about JUDDD is it actually seems to encourage experimentation...and gives each of us an opportunity to learn so much about the body we live in.
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Old 03-10-2013, 12:27 PM   #22
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Maybe I am on crack? I just tried the calculator for the umpteenth time and this time I got 361/1805 too. I think I like the old numbers better!!
My calories are 1535/307 so I was jealous of your numbers.
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Old 03-10-2013, 12:32 PM   #23
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Well to be honest I am sitting here freaking out! It is hard enough to keep under 500 for induction and now I am supposed to be at 361?! Confused, yes, scared, yes. So on my (or anyone who is just starting out) supposed to do the numbers in the calculator for induction? Or under 500?
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Old 03-10-2013, 12:36 PM   #24
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When I started I did 500/2000 for induction and I was also one that did shakes so I did not have to think about food.
Then I dropped to 300 or less but kept the UD's at 2000 and lost the first 25 pounds like that. Now in order to lose anything I have to keep my UD's less than 1600 and DD's less than 300. I rarely do that any longer but I am in maintenance too although I would like to lose 5 more pounds but in no hurry to do so.

You just have to experiment with what works for you and go from there. Different numners work for different people.
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Old 03-10-2013, 12:38 PM   #25
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I have been told that this (DD) gets easier with time. I am so glad Evie asked the question because it has really educated me and others I hope, as well.

The scale will tell and then I go from there.
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Old 03-10-2013, 01:07 PM   #26
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DD's have never been my problem. It is the UD's that get me.
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Old 03-10-2013, 01:50 PM   #27
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I'm one that never counted on UDs. After losing most of my weight I went on a maintenance break this past month. I just restarted JUDDD last week to lose the last few pounds and this time decided to count my UD calories too (and follow Dr. J's calculator). The weight is falling off of me right now, making me wonder if I had counted my UD calories the whole time, would I have lost faster So, I'm now a believer in figuring out your UD calorie number and trying to get as close to is as possible

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Old 03-10-2013, 01:53 PM   #28
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Well to be honest I am sitting here freaking out! It is hard enough to keep under 500 for induction and now I am supposed to be at 361?! Confused, yes, scared, yes. So on my (or anyone who is just starting out) supposed to do the numbers in the calculator for induction? Or under 500?
It took me way longer than 2 weeks to get comfortable with low dds. I think it was a couple of months before I started going below 500 calories on my DDs. Now that I've done JUDDD for several months, the low dds don't phase me at all-they do get easier with time

eta: my current numbers are 1676/335 (20% weight loss mode). My goal weight/maintenance numbers will be 1656/828 (50% maintenance), though I will try the 60% maintenance level of 994 and see if I can get away with it Now yesterday I aimed for 335 and ended up at just over 500 calories because I added a granola bar to my day. I was still down a whole pound this morning, for a new low. Don't get too stressed out on the numbers, if you go over a few calories here and there it's not going to ruin everything

Last edited by mom23kids; 03-10-2013 at 02:13 PM..
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Old 03-10-2013, 01:59 PM   #29
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It took me way longer than 2 weeks to get comfortable with low dds. I think it was a couple of months before I started going below 500 calories on my DDs. Now that I've done JUDDD for several months, the low dds don't phase me at all-they do get easier with time
Thanks, I needed that!
Today is an up day and I am not that hungry, go figure!
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Old 03-10-2013, 02:29 PM   #30
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haha...I'm new to this but I've also seen that on my ud's I'm not as hungry as I thought I would be on my down days! Today I tried an old recipe of mine (modified for cals of course) and I am thrilled! Basically a local asian market near me sells spring roll wrappers that are 20 cals each and I bought a bag of coleslaw mix that is 125 cals for the WHOLE bag. I sauteed half the bag with some shredded ginger and made TEN HUGE spring rolls. SOOO filling. I only ate five of them with some steamed asparagus and I am seriously stuffed. Like, stomach distended type of stuffed. LOL I even have a snack later for when I'm watching Walking Dead if I want one. I'm so stoked that my entire GIGANTIC dinner only clocked in at 185 cals and I was only at 70 cals for the day before that so here I am at 255 cals and completely full. I have room for my 25 cal sf cocoa later and I can finish off the rest of the spring rolls and still be way under 500. Yay!! (Taking the gluc tablets before each meal really helps as well!)
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