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Old 08-22-2013, 02:56 PM   #1
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Struggling DD

Im struggling with my DD's. Not just the 500 cals but its a mental thing too. I was wondering if anyone does like 700 DD's just to get into the mode then go down when you feel like you have it under control? I know it would be better than not doing it at all but will I be doing myself an injustice?
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Old 08-22-2013, 03:08 PM   #2
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It would ABSOLUTELY be better to raise your calories than to just give up altogether. I've raised my DDs lately, just because my body seems to be telling me to, and I haven't gained. In fact, my last DD was over 900 calories and I didn't gain this morning after my UD, so I'm hoping for a loss tomorrow morning. Monica (zipp2play) regularly does higher DDs and has had great success. Do whatcha gotta do girl! We'll be here to hold your hand!
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Old 08-22-2013, 03:09 PM   #3
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absolutely! Most of my DD's tend towards 700. I like that because when I have low DD's I tend to overdo it on my UD's.
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Old 08-22-2013, 04:19 PM   #4
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I think it's a good idea. I struggled for a while and upped my DDs for a week or more, and I still do it occasionally. This is a lifetime WOE and you have to adapt it to fit YOU.You will naturally gravitate to lower DDs eventually, but even if you don't, it will still be WLM. The weight loss will just be a little bit slower.
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Old 08-22-2013, 04:36 PM   #5
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If you made the 200 calories a protein choice, you might even lose just as fast, if not faster. More body fat loss, less lean body mass loss. Plus it's just more filling. I can't recommend greek yogurt highly enough for the filling part (if you like it of course). The casein that's in greek yogurt is one of the longest digesting proteins there is. 3/4 cup or 100 calories of that is good for literally 4-5 hours of appetite suppression (YMMV).
I couldn't hack the sub 500 limit (psychologically, could have handled the hunger part) and bumped to 600. Given the amount that I exercise (quite a bit), I'm thinking of pushing closer to 700-800. I'm very confident that upping the down day number (and keeping the focus on protein) keeps my up calorie days well in check. Sometimes too well since I lose my appetite for UD's.
Look at it as a fun experiment! It's not failure or whatever, it's figuring out what works for you personally. We're all different and that's a good thing IMO.
If they say that the best "diet" or WOE is the one that you'll stick to, why put yourself through doing something that's unnecessarily hard when you'll stick to one that still works - maybe a bit slower, maybe not - but you'll have enjoyed the journey so much more? And 200 measly calories makes a big difference some days!
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Old 08-22-2013, 05:54 PM   #6
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Do what you need to do to make it work for you. I know Dr. J and other fasting experts think there is something about the 500 limit that triggers SIRT production and fasting health benefits, but even if that is the case, if you are working your way down to that number at some point then the SIRTs will start ramping up when you get to that point. Clearly eating 700 calories is better than 2,500 from a calorie restriction perspective.
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Old 08-22-2013, 07:13 PM   #7
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On his site, Johnson suggests that going up to the 35% restriction level improves adherence.:
"While it is still perfectly acceptable for you to continue eating 500 calories, or 20 percent of your regular calorie intake, on Down Days after the induction phase, many individuals find that eating up to 35 percent is easier to maintain over the long term."

SIRT1 / Sir2 is activated by calorie restriction in and of itself. 32.5% restriction overall (every second day at 65%) is significant.
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Old 08-22-2013, 07:22 PM   #8
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The only time I can ever get a 500 calorie DD or lower is if I fast ALL day until dinner. If I start eating early then it's all over. It is sooo mental and I can usually tell myself that I went XX many hours without eating I can totally make it til dinner.
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Old 08-22-2013, 09:38 PM   #9
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Thank you all. I know its the mental thing. I hate that but I am not quitting. I shall over come
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Old 08-22-2013, 10:31 PM   #10
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Deb, absolutely try the 700 cal DDs and see how it goes. If you have done the 500 cal DDs for two weeks you already have your SIRTs built up, but even if not, I know of some people who never did the 500 cal DDs and lost really well. Now that I'm on my second year of JUDDD, I actually vary my DDs so that I do low ones when it's an easy day, and sometimes I have higher ones (like 700 cal) when I feel like I need it or if I'm invited for a meal that I didn't prepare on a DD. The longer I follow the JUDDD WOE, the more I appreciate the flexibility and the fact that it doesn't require perfection to achieve success. Think of it this way ... if in a week you have 3 down days of 700 instead of 500 calories, that is a weekly total of 600 additional calories. That's not a lot for a week ... it's less than 1/5 of a pound. It's not going to make or break you. If the extra 200 calories will make you a happy JUDDDer instead of a suffering JUDDDer, that COULD make or break you. If you think it will help you, do it, with absolutely no guilt.

Last edited by calichris; 08-22-2013 at 10:39 PM..
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Old 08-22-2013, 10:40 PM   #11
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I do better on DD's when I wait as long as I can for my first meal.
Would go ahead and up to 700. It will build your confidence in yourself.
One day you will just say, ok now I think I can do 600 or less.
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Old 08-23-2013, 04:51 AM   #12
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I agree with all the great advice here. Thanks for asking the question - the advice here is awesome! let us know how you are doing if you decide to go with the 700 DDs.
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Old 08-23-2013, 07:18 AM   #13
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I'm a newby, so take this for what it's worth....

Have you tried anything like Bulletproof coffee in the morning of your dd?
I find that if I have my coffee blended with 1T of butter and 1T of CO, I can stave off the hunger for a much longer period of time - I can usually go till around 6pm, the only uncomfortable period of my day is the last several hours before my tiny supper.

If you want to increase your calories on a dd, you might be able to get away with adding in a couple of tablespoons of CO to take the edge off of the hunger and not count those calories because of the unique way it is metabolized.

I do count the calories, but I don't have a problem keeping the 500 calorie dd. If I did, the first thing I would do would be to take the CO out of the equation.
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