The Ultimate Guide to JUDDD - Everything you need to know to
May 28, 2015 9:28:18 GMT
weebuns and tkachina like this
Post by Caz on May 28, 2015 9:28:18 GMT
I have just come across this Guide put together from the Dr J's own website with additional info and thought how neat & well explained it was:
JUDDD: Dr. Johnson's Up Day / Down Day Diet (sometimes referred to as The Alternate Day Diet)
Getting Started: There are only two phases of the JUDDD Plan: Weight Loss and Maintenance.
Down Days: To lose weight, calorie intake on the “Down” Day is limited, usually to 20% to 35% of daily calorie requirements, although it is strongly recommended that calories be held to below 25% when starting this weight loss plan. (To maintain weight loss and for optimal health, Down Day calorie intake is kept at 50% to 60% of your Daily Calorie Needs figure.)
To determine your basic daily calorie needs, go to an online site such as free dieting or the JUDDD site, and use their Calorie Calculator. Then you can use the calorie figure given to calculate your Down Day calorie requirement. There is a strong tendency for overweight individuals to overestimate their "Activity" level, thereby giving themselves an artificially high calorie allowance for both their Up Days and their Down Days. To avoid this problem, it has been recommended that for the first two weeks you should consume no more than 500 calories on each Down Day, regardless of your activity level.
Up Days: On the following Up Days, you may eat anything you want and as much as you want, but do not intentionally over eat. It is recommended that your given Daily Calorie Needs figure be your guide.
The important principle of JUDDD is to adhere to the Down Day calorie limit as closely as possible. You do not have to eat up to your calorie needs figure on your Up Days.
Hunger Management: The key to success on the Down Day is learning what works for you. Remember that you can eat tomorrow.
Diet Stress: While most other diets require daily reduction in calorie intake or limit the type of food eaten, JUDDD does not. There are no intricate meal plans and menus required, no preparation of separate meals, and no need for the purchase of special expensive foods, costing you time and money and creating stress in your life. With the Johnson UpDayDownDay Diet™, you are allowed to eat whatever you want on the Up Day, and your choices are greatly simplified on the Down Day, markedly reducing stress.
Energy level/mood: We have observed a consistent, measurable dramatic increase in energy level which is noticeable within 7-10 days, which peaks around three weeks on the diet. This is consistent with animal studies in calorie restriction. This is a desirable and reinforcing sensation which encourages you to keep going.
Based on animal research, the type of food eaten on the Up Day is unimportant compared to adhering to the Down Day calorie limit. This will activate genes (SIRT1) which set in motion the beneficial processes which produce optimal health.
Commitment: It is important to commit in advance to a certain number of calories on the Down Day. We strongly suggest 20 – 25% for the first two weeks, but find that 30 - 35% is more tolerable for some people for a prolonged period of dieting. The lower the calories on the Down Day, the better, but the most important thing is to find a caloric intake you can comply with on an ongoing basis.
(We suggest using only commercially prepared shakes in the first two weeks. Later, prepared foods with the calorie content marked on them can be eaten. It is critically important to guard against the universal tendency to underestimate how much we are eating.)
Weight Loss: How much you lose depends on several factors. The average in JUDDD studies was 2.5 pounds per week, more the first week or two.
You may wish to weigh yourself only on the morning after a Down Day and not more often than once a week if normal weight fluctuations lead to frustration for you.
What People On The Diet Have To Say: “I will never diet any other way. I lost 30 pounds three years ago, which I have kept off without the awful feeling of being on a diet.” – Heidi P.
“There was never a time in my entire life when I wasn’t wheezing from asthma until after being on the diet for two weeks.” – Theresa G.
“I couldn’t walk 50 feet without resting. After three weeks on the diet, I spent all day walking around the shopping mall.” – Ellen M.
“My rheumatoid arthritis got better 31 days after starting the diet.” – Judy L.
JUDDD: Dr. Johnson's Up Day / Down Day Diet (sometimes referred to as The Alternate Day Diet)
Getting Started: There are only two phases of the JUDDD Plan: Weight Loss and Maintenance.
Down Days: To lose weight, calorie intake on the “Down” Day is limited, usually to 20% to 35% of daily calorie requirements, although it is strongly recommended that calories be held to below 25% when starting this weight loss plan. (To maintain weight loss and for optimal health, Down Day calorie intake is kept at 50% to 60% of your Daily Calorie Needs figure.)
To determine your basic daily calorie needs, go to an online site such as free dieting or the JUDDD site, and use their Calorie Calculator. Then you can use the calorie figure given to calculate your Down Day calorie requirement. There is a strong tendency for overweight individuals to overestimate their "Activity" level, thereby giving themselves an artificially high calorie allowance for both their Up Days and their Down Days. To avoid this problem, it has been recommended that for the first two weeks you should consume no more than 500 calories on each Down Day, regardless of your activity level.
Up Days: On the following Up Days, you may eat anything you want and as much as you want, but do not intentionally over eat. It is recommended that your given Daily Calorie Needs figure be your guide.
The important principle of JUDDD is to adhere to the Down Day calorie limit as closely as possible. You do not have to eat up to your calorie needs figure on your Up Days.
Hunger Management: The key to success on the Down Day is learning what works for you. Remember that you can eat tomorrow.
Diet Stress: While most other diets require daily reduction in calorie intake or limit the type of food eaten, JUDDD does not. There are no intricate meal plans and menus required, no preparation of separate meals, and no need for the purchase of special expensive foods, costing you time and money and creating stress in your life. With the Johnson UpDayDownDay Diet™, you are allowed to eat whatever you want on the Up Day, and your choices are greatly simplified on the Down Day, markedly reducing stress.
Energy level/mood: We have observed a consistent, measurable dramatic increase in energy level which is noticeable within 7-10 days, which peaks around three weeks on the diet. This is consistent with animal studies in calorie restriction. This is a desirable and reinforcing sensation which encourages you to keep going.
Based on animal research, the type of food eaten on the Up Day is unimportant compared to adhering to the Down Day calorie limit. This will activate genes (SIRT1) which set in motion the beneficial processes which produce optimal health.
Commitment: It is important to commit in advance to a certain number of calories on the Down Day. We strongly suggest 20 – 25% for the first two weeks, but find that 30 - 35% is more tolerable for some people for a prolonged period of dieting. The lower the calories on the Down Day, the better, but the most important thing is to find a caloric intake you can comply with on an ongoing basis.
(We suggest using only commercially prepared shakes in the first two weeks. Later, prepared foods with the calorie content marked on them can be eaten. It is critically important to guard against the universal tendency to underestimate how much we are eating.)
Weight Loss: How much you lose depends on several factors. The average in JUDDD studies was 2.5 pounds per week, more the first week or two.
You may wish to weigh yourself only on the morning after a Down Day and not more often than once a week if normal weight fluctuations lead to frustration for you.
What People On The Diet Have To Say: “I will never diet any other way. I lost 30 pounds three years ago, which I have kept off without the awful feeling of being on a diet.” – Heidi P.
“There was never a time in my entire life when I wasn’t wheezing from asthma until after being on the diet for two weeks.” – Theresa G.
“I couldn’t walk 50 feet without resting. After three weeks on the diet, I spent all day walking around the shopping mall.” – Ellen M.
“My rheumatoid arthritis got better 31 days after starting the diet.” – Judy L.
