alternate day diet

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how many down days do you have

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sjeagle30
sjeagle30 Posts: 292 Member
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I read online to do like 2 or 3. Do you literally do every other like mon, wed, fri? I can probably manage the 2 during the week but I dont know that I will be able to do this on the weekend.

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  • nainaa22
    nainaa22 Posts: 33
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    3-4 down days. I just do it literally...and skip every other day, so one week might have 3 down days the other 4.
  • sicchi
    sicchi Posts: 189 Member
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    I plan on having DD on TUES-THURS-SUN and UD on MON-WED-FRI with a MD of about 1000 on Saturdays (or Friday I can swap). That gives me a daily average of about 1200 cal If I go 500/2000. I will be back to start this soon, I am going on holidays tomorrow which will make it near impossible to have DD, but I will try and cut every second day regardless... Have done JUDDDD for a week now and think this might be the way I lose this stubborn 8 kg's. If you did 2 days you might not turn on this gene they talk about that gives you the energy spike, i new so not sure.... good luck with what you decide to do :)
  • sjeagle30
    sjeagle30 Posts: 292 Member
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    well i failed miserably. I tried it yesterday and did good during the work day and only had 300 cals wiht 200 left for supper and i felt dizzy and just not right so I eneded up just eating the rest of my daily limit. I dont know if I will try it again or not
  • midtownfg
    midtownfg Posts: 5
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    Like Sicchi, I do Sunday, Tuesday, Thursday. I have up days Monday, Wednesday, Friday and Saturday. Even eating close to 800 calories on some down days, I still lost 3 lbs my first week. I have practiced intermittent fasting before so I am ok only eating dinner. I think that is easier for me. If I start eating in the morning, I can't control myself the rest of the day. So I plan a 400-600 calorie dinner with my husband and that is it for the day. If I feel like I really need something during the day, I will have peppermint tea or another very flavorful tea with no sweetener. It is really making a difference on my alcohol consumption too since I'm not going to waste my calories on alcohol on down days.
  • katysmelly
    katysmelly Posts: 380 Member
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    I have been literally doing every other day. So far, it's been OK. I don't know what will happen when/if I reach my goal. I may increase my calories, or I may reduce the fasting days to two days a week, or some combination of that.
  • Erika1962
    Erika1962 Posts: 187 Member
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    Religiously every other day, <500 calories on down days, and < 2000 calories on up days until I reach my goal, then upping the down days.
  • jennelinow
    jennelinow Posts: 10 Member
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    If you find the 3 down too much Im trying the 5:2 to start with, that puts me on track to loss about 1.5 lbs a week which is about whats recommended so u might want to try this, I go down tues and thurs which are my non work out days and then have sunday as my one day to not track food at all or work out.
  • keeldrum
    keeldrum Posts: 30 Member
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    I like the idea of having a MID day during the week so it ends up 3 low-3norm-1 mid

    I'm gonna give that a go. Thanks!!
  • mermer45
    mermer45 Posts: 77 Member
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    3 down days. Monday, Wednesday and Friday. I like the freedom to be able to eat what I like at weekends when I'm socialising without having to think about it. This is the end of my 4th week. I've lost 3% body fat and 3.2 kilos. However, I also run, swim and workout each week.
  • Womberbat
    Womberbat Posts: 16
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    3 down days. Monday, Wednesday and Friday. I like the freedom to be able to eat what I like at weekends when I'm socialising without having to think about it. This is the end of my 4th week. I've lost 3% body fat and 3.2 kilos. However, I also run, swim and workout each week.

    I just started on the AD diet and doing the same Mon/Wed/Fri.. I had up till then excercixrd dailly but stopped when I started this diet.... I am wondering how do you fit your excercise around your DDs?
  • fastforlife1
    fastforlife1 Posts: 459 Member
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    well i failed miserably. I tried it yesterday and did good during the work day and only had 300 cals wiht 200 left for supper and i felt dizzy and just not right so I eneded up just eating the rest of my daily limit. I dont know if I will try it again or not
    Brad Pilon wrote a book Eat Stop Eat which has 2- 24 hour fasts a week - usually from dinner to dinner. You can eat a normal dinner. I recommend you check out his videos on youtube and order his book. I find it much easier to live with than alternate day; however, the weight loss is slower.
  • maidofstone
    maidofstone Posts: 62 Member
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    I do down mon,wed, fri cos i like to have saturdays up as thats when i socialise or have a night in and takeaway with my other half. So i don't have 2 up days together sun and mon, i try not to go over 1000 cal's on sunday, so its a kind of inbetween day : )

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