Learn exactly how this anti-aging diet works by ordering Dr. James Johnson's book, The Alternate-Day Diet. He also gives recipes and tips to help ensure your weight loss success.
The Johnson UpDayDownDay Diet™ is designed to be an easy, effective way to lose and maintain weight. In addition, this method of alternate-day calorie restriction can offer anti-aging protection and disease prevention along with the weight loss benefits of the diet.
To lose weight and promote optimal health, you will restrict calories on alternate days (Down Days). For the first two weeks, your Down Day intake will consist of 500 calories, or approximately 20 percent of your normal daily calorie requirements. After the two-week induction phase, your Down Day intake will depend on your goals. To continue losing weight, you will need to limit your calorie intake to 20 to 35 percent of your daily requirements. To maintain your weight loss, you can consume up to 50 to 60 percent of your daily calorie needs.
There are no restrictions placed on Up Days, as long as you do not intentionally overeat.
On average, dieters who limit their calorie intake to between 20 percent and 35 percent on Down Days will lose approximately two-and-a-half pounds per week.
The maintenance phase of the Johnson UpDayDownDay Diet™ is designed to be easy enough to adhere to so that you do not go off the plan and regain the weight that was lost.
Even for people who do not need to lose weight, the Johnson UpDayDownDay Diet™ promotes optimal health and nutrition. By restricting calories every other day, you are activating a stress response within the body that turns on the SIRT1 gene. With its anti-oxidative and anti-inflammatory properties, this response is designed to protect cells during periods when food is scarce by helping to prevent cell death, premature aging, and disease. Everyone can benefit from going on the Johnson UpDayDownDay Diet™.
Individuals who are trying to lose weight will find the Johnson UpDayDownDay Diet™ to be particularly helpful. The diet is easy to adhere to because it does not require constant deprivation. You are essentially dieting only one day at a time before you are free to eat again without restriction.
You will most likely experience some hunger on your first few Down Days, but many individuals find that their appetites quickly decrease after going on the diet. As the benefits of SIRT1 begin to take affect, and as your body gets used to eating less every other day, the Down Days become progressively easier. Also, when you enter the maintenance phase of the diet, you can eat up to 50 or 60 percent of your regular intake on Down Days. Many people report feeling little to no deprivation at this point and are able to continue on the diet indefinitely.
Although it may seem like you would be excessively hungry after limiting calories on a Down Day, our research shows that most people are not any hungrier on Up Days than they would be if they were not on the diet.
To avoid getting frustrated by weight fluctuations, weigh yourself only once a week, always on the morning of an Up Day.
Daily calorie restriction has been studied for over 70 years, and several revolutionary studies have been conducted on alternate-day calorie restriction since 2003. Mark Mattson and his colleagues at the National Institutes of Health showed that alternate-day calorie restriction can be even more beneficial than daily calorie restriction.
Dr. James Johnson conducted the first study that measured the ability of alternate-day dieting to treat disease symptoms. His research showed that not only did individuals on the diet experience a reduction in their asthma symptoms, but that the diet also reduced the number of free radicals and pro-inflammatory chemicals in their bloodstream.
Although other diets may lead to short-term success, they are often difficult to adhere to on a long-term basis. As a result, it becomes easy to regain the weight that was lost. The Johnson UpDayDownDay Diet™ is different because you are free to eat whatever you like every other day. On the Johnson UpDayDownDay Diet™, there are no constant feelings of deprivation, and you are still able to experience the joys of eating. As a result, it's easy to remain on the diet and avoid regaining weight.
In addition, the Johnson UpDayDownDay Diet™ activates a response inside the body that is related to the quantity of food consumed and is independent of the types of food that you eat. Every time you restrict caloric intake on alternate days, you are activating a gene known as SIRT1. This gene is also believed to be activated by resveratrol. When turned on, SIRT1 helps fight free-radical damage and promotes longevity and optimal health.
For more information on the Johnson UpDayDownDay Diet™, purchase The Alternate-Day Diet, Dr. Johnson's definitive guide to alternate-day calorie restriction. The book describes the anti-inflammatory and anti-aging properties of the diet, in addition to explaining how it successfully promotes weight loss.