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Fitness Minutes: (4,410) Posts: 751 4/18/11 12:50 P
I think the best thing you can do is stock up on healthy filling foods for your up days, and always have a healthy meal available. If you do better with six meals a day, then make sure you have the ingredients for those meals handy wherever you are. If you're consuming big (or frequent) meals full of the nutrients your body is seeking, then your opportunity to binge on junk is greatly reduced. If you're keeping your calorie count low on both days, that leads to binging. On my up days, I have nuts and salmon burgers (or tuna) at work with sprouted grain bread - that's a very filling meal, so when I get home I'm not famished and stuffing half the fridge into my mouth before gaining any control. I have oatmeal and protein powder at work too, those mixed together are very filling. I cook a week's worth of pinto beans every Saturday, so they're always available and can be spiced-up a thousand different ways. If I'm having a salad for dinner on an up day it's a BIG salad with lots of extras, including nuts and cheese and additional proteins and fats, and of course lots of colorful veggies. Hard boiled eggs are a life saver on both up days and down days. Hungry? Try a hard boiled egg and 16 oz of water. Still hungry 20 minutes later? Do it again. If you can regulate sugar and starchy foods to one up day per week, you'll find your blood sugar evens-out and hunger issues become significantly easier to manage. Processed foods are designed to be addictive and to make you over eat. Seriously, designed that way, with the exact amount of sugar and using the types of fats that are most addictive and least healthy - those food manufactures want you hooked and buying lots and lots of their product. And then we can all pay into the multi billion dollar diet industry too! Everybody wins, except our health and mobility.
current weight: 192.0
Posts: 136 4/17/11 2:06 P
I had been doing very well, getting down towards my goal (goal 140, actual 142) and staying there through the holidays and a January cruise. I was so proud of myself. Since then I've had the hardest time doing the diet and the whole bingeing aspect on UDs is doing me in. My weight is now more in the 150 to 152 range and each day, I say, "Today I get serious about things!" and I'll proceed to have a good DD, followed by a crazy calorie laden UP, which makes the next DD all that much harder. And I feel AWFUL when I overeat so badly!! Why am I doing this?! I am freaking out!
I've not been on the Spark Pages and our team site in ages, so I hope that coming back will help me to be more motivated and give me some support when I need it. I'm glad I'm not the only one with bingeing problems; seriously, if people knew the amount that I can eat in private, I'd be just humiliated.
So today, once again, it's time to get serious about JUDD, and I'm starting with a DD. I'll exercise today, too. And I'll check into the team site often, even if I don't post.
current weight: 153.5
Fitness Minutes: (1,148) Posts: 3,522 4/15/11 4:09 P
And the down days do give you a huge health benefit that must somewhat offset the damage of a ridiculous UP day.
I've tried a few things...and I am seeing that I prefer to eat healthier foods. As I start back up on JUDDD, I'm thinking that allowing a higher (yet healthy foods) DD (maybe at the 35% level), as per the website, will help me to not totally be a yo-yo... www.johnsonupdaydowndaydiet.com/html/down- day.html
This also helps me cuz I tend to do better with just breakfast and lunch - even on the UP days - so I need to take in some calories on the down day!
I can allow richer things on the upday without being ridiculous. I tend to need protein, fats an healthy fruits vegetables and some carbs - but not too much.
PS To my old SP friends - It's been a very rough year... My beloved, healthy, athletic, tall, dark and handsome husband died in August 2012 from a very aggressive cancer... In the many months caring for him I was stressed and didn't "care" anymore, and put back on 30 pounds I had just finished losing...
Fitness Minutes: (193) Posts: 13 4/12/11 11:38 P
Good point, and you're absolutely right. I feel like crap when I eat all that junk. I also got into a bad little habit of just having a bite of this or that around 5:00 in the evenings on my down days, which of course turned into more than just a bite. I think I need to just mellow out a little bit and remember how much better I feel when I'm eating healthier foods. Thanks for the perspective!
Fitness Minutes: (4,410) Posts: 751 4/12/11 8:00 P
As for "am I hurting my health" - from a calorie count standpoint you're not. But unhealthy oils and sugar are difficult for your body to process. So I guess you just have to determine how you feel about that. Add more healthy foods then there's less room for the others
current weight: 192.0
Fitness Minutes: (4,410) Posts: 751 4/12/11 7:55 P
I think this eating plan works in phases. When I started, and what Dr. Johnson's web site suggests, is that in the begging it's all about just mastering the down day calorie counts and you can eat what you want (without stuffing yourself) on the up days. I did exactly that when I started, my up days were high calorie and not all that nutritious - pizza, french fries, fried foods etc (and there was stuffing involved).. As the novelty of being able to eat without restrictions wears off, and you learn hunger management through your down days, the UP days evolve into something where healthier foods are more desirable than junk, or at least you tend to want LESS of the junk.
If you make it a point to cover the basics of nutrition on your up days, you can eat whatever you want in addition to that. If you're only eating junk then you're making it harder on yourself as you'll be doubly hungry on the down day as your body begs you for its nutrients by making you hungry all day. So that was step two for me, eating healthier overall and still having junk on top of it if I was hungry.
Step three for me is that I eat healthy everyday, and save my junky indulgences for one weekend day a week (for the most part - there are exceptions, you have to live your life). I think you get to a point where hunger issues are managed, and then the healthier foods just taste better and make you feel better.
But did it start out like that for me, and am I always perfect - no sireeeeee.
current weight: 192.0
Fitness Minutes: (193) Posts: 13 4/12/11 7:38 P
That's been exactly my problem in sticking to this diet. I have this overwhelming feeling of "I deserve this" cake, candy, bread...whatever, sometimes consuming 3-4000 calories on my up days, which obviously won't work as I'm still in the trying-to-lose phase. I'd love some advice on this.
Posts: 8 4/12/11 7:21 P
I did the JUDDD for about 8 months successfully, only to abandon it over the holidays. I have yet to get back with the program! However, my question is this....as a 'reward' for successfully staying down to 500-600 calories on my down days, I would eat more food and more 'junk' food than necessary on my UP days. It didn't affect my weight, as I was already at my goal, and I didn't seem to gain from this practice. But I am wondering if I was hurting my health? I mean, junk food is still junk food, but I felt entitled to eat it, for some reason. Has anybody else dealt with this problem on this diet?
current weight: 124.0
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