The Alternate-Day Diet (Hardcover)

~ M.D., James B. Johnson (Author) "For the vast majority of dieters "calorie restriction" simply means reducing the number of calories they normally eat in order to lose weight, but for..." (more)
Key Phrases: shirataki tofu noodles, normal calorie intake, daily restriction, David Sinclair, Walter Willett (more...)

Editorial Reviews

Product Description

Diet only half the time with this simple, safe, and science-based weight-loss program.

The Alternate-Day Diet is a revolutionary eating plan based on the animal studies documenting alternateday calorie restriction, which indicate that limiting caloric intake every other day can turn on the “skinny” gene (SIRT1). Applying this same model in humans, Dr. Johnson discovered that a similar cascade of positive effects occurs —reduced inflammation, lower free-radical stress, improved insulin resistance, and better cellular energy production, among others. Most important, it also promotes fat loss by releasing fat cells from around the body’s organs.

But, perhaps, the most significant benefit for those who want to lose weight is that every-other-day calorie restriction eliminates feelings of chronic deprivation—the reason that most diets fail.

Easy-to-follow and scientifically sound, the diet is already a worldwide Internet phenomenon. And this book will provide Dr. Johnson’s legion of followers—plus those new to the diet— with all the guidance and recipes they will need to make the diet work best.

About the Author

James B. Johnson, M.D. , an instructor in plastic surgery at Louisiana State University Health Sciences Center School of Medicine, retired after more than twenty years in private practice to pursue his longtime interest in alternate-day calorie restriction. He has published numerous articles in scientific and medical journals, including Medical Hypotheses and Free Radical Biology & Medicine. His work has been featured in the popular press, including The Independent (London) and Woman’s World. His website is AlternateDayDiet.com.

DONALD R. LAUB SR., M.D., is the former chief of plastic surgery at Stanford University School of Medicine.

Product Details

• Hardcover: 288 pages
• Publisher: Putnam Adult (April 10, 2008)
• Language: English
• ISBN-10: 0399154930
• ISBN-13: 978-0399154935
• Product Dimensions: 7.6 x 5.3 x 1.2 inches
• Shipping Weight: 12 ounces (View shipping rates and policies)
• Average Customer Review: 4.0 out of 5 stars  See all reviews (21 customer reviews)
• Amazon.com Sales Rank: #13,872 in Books (See Bestsellers in Books)

Customer Reviews

Most Helpful Customer Reviews

66 of 67 people found the following review helpful:

4.0 out of 5 stars Brilliant concept in a form essential for convincing the skeptical!, April 18, 2008

By	Julia Noble (Chapel Hill, NC, USA) - See all my reviews (REAL NAME)

I have been following this lifestyle for over two years since discovering it online, and I consider it utterly revolutionary; I plan to do it for the rest of my life and I believe that everyone (who is medically capable) should do so as well. Few things have changed my life as dramatically as this diet. I moderate an online community with over 300 members and the overwhelming majority agree with me.

In addition to the obvious benefit of achieving and maintaining a slender figure, this diet can improve inflammatory disorders (arthritis, asthma, tendonitis, allergies), expand cognition, increase your energy levels, reduce your risk of developing cancer, and extend your life (while maintaining a youthful state). It's also an incredibly easy diet to follow and stick to, which is rare when it comes to weight-loss inducing diets. My personal benefits include weight loss, body fat reduction and redistribution (especially targeted loss of abdominal fat), reduced environmental allergy symptoms, complete remission of my crippling tendonitis, more energy & less need for sleep, improved exercise strength & endurance, and most notably, enhanced cognition. I'm now able to fully comprehend material, such as advanced topics in physics, that I formerly failed to grasp despite numerous attempts, and I can juggle more ideas and trains of thought in my mind at at time.

The book is reasonably well-written and generally enjoyable and easy to read. I feel that Dr. Johnson makes good use of evidence (and does not dumb down the data), and only rarely makes unfounded or exaggerated statements. I would certainly recommend this book for people who are not swayed by the general concept and online information alone, as they will almost definitely consider an actual BOOK by an actual MEDICAL DOCTOR more seriously. In that vein, it would make a great gift, and you can make sure the giftee has read the book by asking their opinion on the diet. However, the book is not necessary to do the diet (which is so inherently simple) - though it may be quite helpful for some - as essential information can be found online.

Predictably, the book does focus on weight loss, despite discussing the numerous other health benefits of the diet. Dr. Johnson dubs the major gene that the diet activates (SIRT1) the 'skinny gene' and I find this a bit gimmicky. I realize that many people (myself included) are almost obsessively interested in being slim, but I truly think the other health benefits are much more interesting and worthwhile. Also, people who are happy with their weight may be turned off by what they perceive to be a weight-loss oriented 'diet', as opposed to an eating pattern that will revolutionize their lives both physically and mentally.

A significant portion of the book goes into general nutrition and exercise information, and while it's mostly solid enough, I think there are better books for such principles. For example, I disagree with Dr. J's assessment of red meat, cholesterol, and saturated fats - all things I consider perfectly healthy and woefully demonized in the public eye. I appreciate that the diet alone will not gain one optimal health - and it does not exist in a vacuum - even though one can lose weight and improve one's health by doing nothing else, exercise and actual food consumption still matter. But again - there are better sources for both, and Dr. J does acknowledge this to an extent.

The down day meal plans (30 days of such days!) suck, frankly. Total calories average about 600, which is above 20% of the recommended caloric intake for much of the population. I feel that 20% is too high anyway as I personally stick to near-complete fasting, so nearing 35% is even worse! The recipes, on the other hand, are actually pretty decent. Some of them sound quite tasty and creative, and many of them are under 200 cals/serving. Standalone or for up days, they could indeed be useful. Ones which caught my eye: Creamy Oats and Berries, Lemony Hummus, Mixed Greens Tossed with Noodles, Chicken with Pineapple, Bell Peppers, and Onions, Sesame-Crusted Baked Chicken Breasts on Napa Cabbage, Turkey-Stuffed Bell Peppers with an Italian Accent, and Zucchini Ribbons with Tomato Sauce. The recipe section also piqued my interest in Kojac (an Asian yam high in soluble fiber which slows sugar absorption and promotes fullness) and Shirataki noodles (made of tofu and kojac, they average 40 calories/8 oz), both of which I plan to explore.

As I said initially, while the book may not be necessary in order to do the diet, it can be a useful tool and as an alternate-day eating fanatic and health-obsessed scientist, I learned many interesting tidbits reading the book. I imagine that anyone seriously contemplating the diet as a permanent lifestyle choice will want to have read this.

19 of 19 people found the following review helpful:

4.0 out of 5 stars The perfect plan for men and those who want instant gratification!, October 13, 2008

By	S. Newman "literary consumer" - See all my reviews (REAL NAME)

As a 45 year old active male, my experience is that this diet does work, though it isn't for everyone. I have read the book, perused the website, and followed the plan. I have lost 22 pounds in a very short period of time and my weight is staying off. However, if you can't stand to feel a little hungry and you cheat, it won't work. I LOVE eating what I want every other day. On my "down" day, I do protein shakes and bars, which is easy and cheap. On my up day, I eat everything I can get my man hands on. No more constant hunger or waiting for one day a week to splurge. I splurge FOUR days a week. My eating plan is now a way of life. I like my "down" days and actually work out on those days because I feel calm and lean. Be advised, however, that during the first month or so your energy will spike and you will have trouble getting to sleep. The many online communities seem to confirm this. Try everything else first and then try this. Due to my progress, my wife has stopped WW and is trying this. Good luck and good eating four days a week.

15 of 15 people found the following review helpful:

5.0 out of 5 stars Amazing!, August 10, 2008

By	Avonlady3883 "Avon Lady" (Lancaster, NY) - See all my reviews

I have been using this way of eating for three weeks and have lost 14.6 pounds. I cannot say enough good things about Dr. Johnson's Alternative Day diet!