Leena Watts
The Up Day Down Day diet, also known as the Alternate Day Diet, is an intermittent fasting approach. The diet involves eating as much as you want one day and eating a reduced amount the next day. The premise of the diet is that you only need to restrict what you eat half of the time, making it easier to stick to than other diets. The diet is based on the theory that halving your calorie intake every other day will help you lose weight. It is also believed to provide other health benefits, such as improved heart health and insulin sensitivity. However, there is limited research on the long-term metabolic effects of this diet.
| Characteristics | Values |
|---|---|
| Name | Up Day Down Day Diet, JUDDD, Alternate Day Diet, The Every-Other-Day Diet, The Day On Day Off Diet |
| Description | Eat half your normal calorie intake every other day |
| Calorie Intake | 2000 calories on "up days" and 500 calories on "down days" |
| Weight Loss | Reduced body weight by 6% (11 pounds) in a 12-week trial |
| Health Benefits | Improved heart health, reduced risk of heart disease, improved insulin sensitivity, reduced blood sugar levels, improved longevity |
| Downsides | May not decrease hunger over time, may not be a healthy, balanced diet |
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Alternate-day fasting
A 1-year randomized clinical trial was conducted to compare the effects of alternate-day fasting vs daily calorie restriction on body weight and risk indicators for cardiovascular disease. The results showed that the alternate-day fasting group had a significant elevation in low-density lipoprotein (LDL) compared to the daily calorie restriction group. LDL is a risk factor for heart attacks and strokes, so this result is concerning. However, it's important to note that this study had a small sample size and a significant dropout rate, which may impact the power of the findings.
The Alternate-Day Diet book by Dr James Johnson is based on the theory that halving your calorie intake every other day will help you lose weight. The book suggests that you stick to halving your calorie intake every day for two weeks to kick-start your diet, and then start doing it every other day to maintain your weight loss. On your "down days," you're supposed to limit your calorie consumption to 500 calories. This can be achieved through a meal replacement shake or a large and filling salad, such as the McDonald's Bacon Ranch Chicken Salad with Grilled Chicken and Ranch Dressing, which has exactly 500 calories.
The Up Day Down Day Diet makes dieting easier as you can save your treats for tomorrow. It is a flexible diet that you can follow for life, as you only need to restrict your calorie intake every other day. However, it is important to make sure you eat healthily and get enough vitamins and minerals on your "up days" or "feast days."
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Weight loss
The Up Day Down Day Diet, also known as the Alternate Day Diet, is an intermittent fasting approach that involves eating half of one's normal calorie intake on "down days" and eating whatever one wants on "up days". This diet is based on the theory that halving one's calorie intake every other day will lead to weight loss.
The Alternate-Day Diet book, written by Dr James Johnson, outlines a simple two-step program: limit calories one day and eat normally the next. It also provides lifestyle suggestions to support the diet's effectiveness, such as proper hydration and eating according to the body's natural circadian rhythms. According to the book, this diet can activate a gene called SIRT1, which reduces inflammation, lowers free radical stress, improves insulin resistance, and causes fat loss by releasing fat cells from around the organs.
Some customers have reported positive results with this diet plan, losing up to six pounds in three weeks while experiencing reduced food cravings on low-calorie days. However, one customer expressed disappointment with the lack of significant weight loss after a week and a half on the diet.
It is important to note that rapid weight loss diets are not commonly recommended by healthcare providers and may not be safe for everyone. These diets are more often chosen by people with obesity who want to lose weight quickly, and they should be closely monitored by a healthcare provider. Most experts do not recommend staying on a very low-calorie diet for more than 12 weeks.
While the Up Day Down Day Diet may be an effective weight loss strategy for some, it is always important to consult with a healthcare professional before starting any new diet or exercise regimen.
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Health benefits
The Up Day Down Day diet, also known as the Alternate-Day Diet, is a form of intermittent fasting that involves eating only half of one's normal calorie intake on "down days" and eating whatever one wants on "up days". This diet is based on the theory that halving one's calorie intake every other day will help with weight loss and trigger the activation of the "skinny gene", SIRT1, which blocks another gene from storing fat.
The diet is promoted as having various health benefits, including:
- Weight loss: The Up Day Down Day diet is primarily marketed as a weight loss method. Studies have shown that this form of intermittent fasting can be effective in decreasing weight and fat mass.
- Improved weight loss maintenance: Some research suggests that the Up Day Down Day diet may induce long-term changes in the brain-derived neurotrophic factor (BDNF), a protein that plays a role in energy balance and body weight maintenance. By influencing BDNF levels, the diet may promote improved weight loss maintenance.
- Decreased hunger: Animal studies have indicated that the modified version of the Up Day Down Day diet, which includes consuming around 500 calories on fasting days, results in decreased amounts of hunger hormones and increased amounts of satiety hormones compared to other diets. This reduction in compensatory hunger may make it easier for individuals to stick to the diet.
- Muscle mass preservation: While the evidence is mixed, some studies suggest that the Up Day Down Day diet may be more beneficial for preserving muscle mass during weight loss compared to other methods of calorie restriction.
- Lower risk factors for heart disease and type 2 diabetes: By reducing calorie intake and promoting weight loss, the Up Day Down Day diet may also help lower risk factors associated with heart disease and type 2 diabetes.
It is important to note that while the Up Day Down Day diet may offer health benefits, it may not be suitable for everyone. Individuals with a history of eating disorders or certain medical conditions should consult with their doctor before starting any calorie-restrictive program. Additionally, maintaining a healthy and balanced diet during "up days" is crucial to ensure adequate nutrient intake.
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Calorie intake
The Up Day Down Day diet, also known as Johnson's Up Day Down Day Diet (JUDDD), is an intermittent fasting approach. It involves eating a reduced number of calories on "down days" and eating normally on "up days".
On "down days", calorie intake is restricted to 20-50% of an individual's daily calorie requirement. This equates to a reduction in calories of around 35% for women, with a daily intake of 2,000 calories, and a reduction of around 35% for men, with a daily intake of 2,500 calories. This means that on "down days", women should consume around 1,000 calories, and men should consume around 1,250.
Some sources suggest that on "down days", individuals should restrict their calorie consumption to 500 calories. This is supported by animal studies, which have shown that this modified form of alternate-day fasting results in decreased amounts of hunger hormones and increased amounts of satiety hormones compared to other diets.
On "up days", individuals can eat as much as they want, without intentionally overstuffing themselves. It is important to note that this does not mean bingeing, and individuals should ensure they are giving their bodies all the vitamins and minerals it needs by eating lots of fruit and vegetables.
To kick-start weight loss, Dr James Johnson suggests halving calorie intake every day for the first two weeks, and then fasting every other day thereafter.
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Pros and cons
The Up Day Down Day Diet, also known as Alternate Day Fasting, is an intermittent fasting approach. On fasting days, you can drink as many calorie-free beverages as you like and eat about 500 calories, or 20-25% of your energy requirements.
Pros
The Up Day Down Day Diet is easy to follow and execute, with no food-type restrictions. It is a powerful weight-loss method that provides various health benefits. It is flexible, and you can save your treats for the next day. It may help lower risk factors related to heart disease and type 2 diabetes. It can also help reduce blood sugar levels and increase insulin sensitivity. It may also promote longevity, as animal studies have shown.
Cons
There is no long-term research indicating whether this way of eating is metabolically beneficial, and the anecdotal evidence appears inconsistent. Some people say they've tried it and that it helps their metabolism, while others say they've seen no benefit. It may not be a healthy, balanced diet, and it may be challenging to ensure you're getting all the vitamins and minerals your body needs. It can be time-consuming to count calories on fasting days. Some people may find the hunger on "down" days challenging, as the amount of hunger one feels may not decrease over time.
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Frequently asked questions
The UpDayDownDay diet, also known as the Alternate Day Diet, is a form of intermittent fasting. It involves eating normally one day and fasting the next.
On fasting days, you can eat around 500 calories. You can also drink as many calorie-free beverages as you like.
The UpDayDownDay diet is a powerful weight-loss method. It also provides various health benefits, such as improved heart health, reduced risk of diabetes, and lower inflammation.
The UpDayDownDay diet is a flexible diet that can be followed for life.
You can refer to The Alternate-Day Diet Revised: The Original Up-Day, Down-Day Eating Plan by James Johnson M.D..
