Alternate-Day Diet
Author of the Alternate-Day Diet James B. Johnson, MD has conducted several clinical trials to determine if a ‘skinny gene’ is switched on when calorie intake is restricted every other day. Not only did he find this diet promotes weight-loss, he also noted numerous health benefits such as lowered blood pressure, improved insulin resistance, reduced arthritis, and decreased amount of free radicals in the bloodstream.
This diet requires every day to be either an ‘Up Day’ or a ‘Down Day’. Up Days allow you to consume as much as you’d like. Down Days you must restrict your caloric intake. For the first two weeks of the diet you consume no more than 20% of your usual caloric intake on Down Days. (500 calories a day is ideal.)
Foods to increase:
- Fruit
- Vegetables
- Poultry
- Egg whites
- High-fiber cereals
- Red wine
- Meal replacement shakes
Foods to decrease:
- Salty foods
- Sweets and sugary snacks
- High-fat meats
Pros:
- Easy to follow
- Written by a medical doctor
- Benefits proven true by clinical research
- Improves metabolism
Cons:
- Meal replacement shakes
- Hunger and fatigue on Down Days
- Not recommended for those with a history of eating disorders
- Does not promote physical activity
Sources:
- “The UpDayDownDay Diet.” James Johnson, MD
- “The Alternate-Day Diet: Turn on Your “Skinny Gene,” Shed the Pounds, and Live a Longer and HealthierLife.” James Johnson, MD
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