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Thread: Alternate Day Fasting-Support and Chat

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  1. #1
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    Alternate Day Fasting-Support and Chat

    This thread is for SUPPORT while trying Alternate Day Fasting (sometimes known as JUDDD- Johnson's Up Day Down Day). Information is easily googled under JUDDD, and Dr. Johnson has a book titled, 'The Alternate Day Diet' which covers all the basics of the method and the science.

    If you wish to debate ADF, or talk about the science, please look for the companion thread: Alternate Day Fasting-Debate and Science.

    I am doing a primal low-carb version.

    As a DIET the method works mainly through calorie restriction. On an Up Day you eat normally. On a Down Day you fast or eat up to 25% of your normal calories. The net result of this is reducing your calories over a two day period by 37.5-50%.

    Additionally, when you fast or eat minimally every other day, a gene named SIRT1(in humans) is activated. Among other things, its activation reduces hunger.

    EDITED TO ADD: This is NOT a quick weight-loss plan. It is meant to be one that is sustainable over the long-haul, as you can eat freely every other day, but the average weight loss, after the first flush, is supposed to average 1-1.25 pounds per week. If you want to try this, please be aware of that, and don't expect quick weight loss. END EDIT 5/1/13

    On the non-diet side, SIRT1 does a whole lot more than reduce your hunger. Its activation allows your body to do a better job of cell repair, and is strongly implicated in increased longevity and reduction of inflammation.

    I came to this practice after doing a couple of day long fasts to give my digestive system a rest after a dietary insult(not to be mentioned at this time, but you can look at my journal if you must know. ) I googled and found JUDDD, and was very excited by the SIRT1 information. In addition, I find the fasting to be easy. I've since switched to eating a little on the Down Days(on doctor's advice-again, see journal), and after a rather agonizing first time, am now finding eating very little every other day to be not so bad.

    Anyone interested?

    Oh, and here's a link to the other thread:
    http://www.marksdailyapple.com/forum/thread81578.html
    Last edited by Sabine; 05-01-2013 at 12:18 PM. Reason: adding link, I hope!

  2. #2
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    Hello Sabine, thank you for starting this thread! I will leave the debate and science thread to others more knowledgeable or contrary than I, depending on how you look at it. I will be here to get and give support.

    I am doing this as a Low Carb, Moderate Protein, Adjustable Fat protocol.

    My goals, besides fat loss, are to get my blood sugars down and to hopefully get into Nutritional Ketosis.

    My Down Day limits are no more than 500 calories, with Net Carbs <15g, Total Carbs <30g, and Protein <75g, any remainder will be fat.

    My Up Day limits are up to 2200 calories with the same macros limitations.

    I used the JUDDD website to figure out the calorie calculations.

    I had a fairly successful dd yesterday, and am on a successful trajectory for my ud today.

    I am on MyFitnessPal if anyone is interested in the details of what I eat, (same username) just ask to friend me and in the message let me know you are from this thread.

    I will give details of my weight, FBS, days nutrients, etc. in my journal and use this thread to talk about the things I learn and any difficulties or successes I encounter.
    Chris
    "Life isn't about waiting for the storm to pass. It is about learning to dance in the rain."
    Unknown

    My journal: http://www.marksdailyapple.com/forum/thread36279.html

    My "Program": doing my version of a 4:3 - 3 day fast diet with real food every day, with a little twist of anti-inflammatory mixed in.

  3. #3
    Paleobird's Avatar
    Paleobird Guest
    Hmmm. Very interesting. I think I kind of already do this but just not intentionally and a lot more randomly. Some days some combination of being otherwise occupied and not feeling really hungry mean I eat very little. I wonder if I could construct the carnivorous version of this plan.

    Food for thought....(hehe)

  4. #4
    otzi's Avatar
    otzi Guest
    Quote Originally Posted by Paleobird View Post
    Hmmm. Very interesting. I think I kind of already do this but just not intentionally and a lot more randomly. Some days some combination of being otherwise occupied and not feeling really hungry mean I eat very little. I wonder if I could construct the carnivorous version of this plan.

    Food for thought....(hehe)
    Funny, I thought almost the same thing with a tater twist!

  5. #5
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    Hey,
    Coincidently I just decided yesterday to give IF another go. Last time I tried it didn't do anything for me, but I also wasn't properly medicated for my thyroid at that point, and continued to restrict on non-fasting days, so really it wasn't about the fast but more about just trying to cut more calories.

    However this time I am just going to start with 2 days of fasting a week, along the lines of the 5:2 diet plan. My motivation is more that I am sick of sticking to x calories every day (i know, I shouldn't count, but I have thyroid issues and in my experience I have to count), so I like the idea of having more freedom on the non-fast days, and only cutting back two days. I'm interested to see how people go on this JUDD protocol though, may be an option if I don't see results on the 5:2.

    Lucy

  6. #6
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    Okay, so here is my personal info:
    Female, 48, 5'8".
    I started on March 5th, so I've just completed my 10th down day.
    In that time I have gone from 202lbs to 193. (This does include my normal loss during my cycle, so not as impressive as it might seem, but still, a nice amount.)
    My calorie ranges are 2300Up/420Down, but I am NOT tracking my calories on Up Days, just trying to eat normally(primal, low-carb).
    Once I get my health issue under control, I am planning to fast on Down Days. Right now I am sticking to the 420 limit, consuming mostly yogurt.
    My Honey has joined me in this (we are both very interested in the SIRT1 action), and he just completed his 4th Down Day.
    Yesterday I experienced the burst of energy and 'wiredness' that the Down Days are supposed to eventually produce. Got a lot done and felt great.
    Glad to see others are interested. I think this style of dieting(yes, dieting) fits in very well with primal eating,although if you read Dr. Johnson's book, you will find his dietary recommendations are VERY CW.

  7. #7
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    I came to this practice after doing a couple of day long fasts to give my digestive system a rest after a dietary insult(not to be mentioned at this time, but you can look at my journal if you must know. )
    This is where I'm at also. I could stand to lose another 15lb or so, but the main reason for trying this is to give my stomach a break. I went to the doctor's office for a massage, and now my entire back hurts, especially my middle back. So my stomach hurts too right where my back hurts the worst. Yay for 360 deg pain! I'm not sure if the back pain is causing the stomach pain or if the stomach pain would have been there regardless and just feels worse because of the back issue.

    Ideally, I would skip lunch, but I came to work prepared just in case. So far, I've had two cups of bulletproof tea (1tsp of butter and MCT oil/cup) for breakfast. For lunch, I brought 28g smoked salmon, 115g cucumber, a 90 calorie package of guacamole (I'll eat half) and roasted seaweed sheets. Oh, I almost forgot. I also brought bone broth spiced with mustard seeds, cinnamon and pepper, and some kind of dried, shredded tree fungus mushrooms. And more tea. Like I said: prepared.

    For dinner, the plan is beef stir fry.

  8. #8
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    Hello! Thanks for sharing this thread. I'm looking forward to the results when I start practicing this.
    "It doesn't matter how slow you go as long as you don't stop." -Confucius
    "A year from now you will wish you had started today." - Karen Lamb

    http://aquaponicsgrowingtips.com/

  9. #9
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    Quote Originally Posted by Paleobird View Post
    I wonder if I could construct the carnivorous version of this plan.
    This is basically what I'm doing. Not per se because I wanted to, but because it seems that animal products are about all my body can tolerate well. It's a work in progress (and your sharing of details has really helped the journey - thanks).

  10. #10
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    I'd join you for a bit, for kicks - but I don't often know when my day or night actually should be...night shift does that to you. Is eating in the morning before bed dinner or breakfast? What do I do on transition days, when I sleep 16 hours? Do I eat when I wake up or before going back to bed that actual night? It's quite perplexing and lately, I've just been eating ad-lib giant meals and actually *gasp* snacking mostly because my body can't tell what time it is. I suppose I could do this with you if I started it on my first work day. But during the work week I only eat one huge meal before work, and sometimes a little bit before sleeping 12 hours later. Should I eat more on my eating days? Is one giant meal every two days really enough food? No, I don't think so. I'd have to plan carefully and know which hours I can stuff my face and which hours I truly eat very little.

    My six pack turned back into a 4-pack lately. A normal thing to happen, really. I often gain and lose the same ten pounds, I've discovered, without really doing anything special. But I do love the feeling of fasting. I might try to make it fit into my schedule after all...need a solid, written plan, though.
    Steak, eggs, potatoes - fruits, nuts, berries and forage. Coconut milk and potent herbs and spices. Tea instead of coffee now and teeny amounts of kelp daily. Let's see how this does! Not really had dairy much, and gut seems better for it.

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