Customer Reviews

The Alternate-Day Diet: Turn on Your "Skinny Gene," Shed the Pounds, and Live a Longer and HealthierLife

5 star:		(23)
4 star:		(18)
3 star:		(4)
2 star:		(2)
1 star:		(3)

 

 

This is an ongoing review which I updated frequently for over a year, monitoring my progress, starting on Jan 18, 2010. The blog-like updates follow this summary.

The Alternate-Day Diet (ADD for short) is the best plan I've found for quick weight loss (I lost 43 lbs on it in six months). It truly changed my life, and I'm forever grateful for that. I'm in better health, in better shape, better-looking, more confident, more social, and more physically active than I've been in decades. My four-star rating is a tribute to how it's helped me achieve those changes. This diet is effective and relatively easy considering how drastically it restricts calories.

But it is drastic, and cuts your average caloric intake in half. It can be difficult or impossible for active people to sustain for the long term, and it seemed to slow down my metabolism like most other quick weight-loss diets. After six months, it quickly became a study in frustration, with no lasting additional weight loss. However, it's entirely possible that less active people will find it easier than I did.

So do I recommend it? It's not that simple. You'll have to make your own decision. These are some pro and cons.

Pros:
1. It works! You can definitely expect to experience dramatic weight loss, and to sustain it for several months.
2. No foods are forbidden. After a two-week introductory period, only calories are restricted, and only every other day. You can literally have your cake and eat it, too.*
3. Results come quickly, so you get positive reinforcement quickly and often.
4. No changes are required in your shopping, but you'll save money by eating less.
5. Your body will not have to adjust to a major shift in food types.
6. It's easy to recover from a slip-up, at least in the first few months. Just make the next day a "down" (low-calorie) day. In case of an extended departure, just restart from the beginning.
7. There's no carb-/fat-/protein-juggling nonsense. No macro-nutrients are demonized or deified.
8. Light exercise is part of the program (although it's not emphasized enough).
9. As a more palatable form of caloric restriction, this diet may have longevity and health benefits beyond mere weight loss.

Cons:
1. It takes discipline and planning. Read the book carefully and give yourself a week or so to prepare yourself and build a support network before starting. It will be a *major* shift in an important part of your lifestyle.
2. Social occasions, especially unexpected ones, will pose challenges.
3. Hunger happens. After the first few days it's not bad, and it becomes easier as you progress, but on down days, especially in the evening, you will need to be prepared.
4. The healthiness of the diet is up to the you. Many people will find themselves desiring and eating healthier foods, but it is possible to remain on the SAD (Standard American Diet), and not improve your actual nutrition.*
5. Heavy exercisers may find it very difficult if their caloric needs require day-to-day satisfaction.*
6. You do have to count calories on the down days.*
7. Diet fatigue may become a serious or even insurmountable problem after several months, although some people have kept with it for years.
8. Leaving it may lead to quick weight regain. There is no "exit strategy"; the maintenance plan is to stay on a less-extreme version of it for the rest of your life.*
9. I believe it slowed my metabolism.* (Dr. Johnson points to a study that indicates ADD doesn't slow metabolism, but that study was for 3 weeks only.

* The entry for Oct. 1, 2011 below has a proposed modification which may remedy these items.

Here's my experience:
**********
Start
January 18, 2010 --- 225 lbs, 102 kg
BMI 33.2 - Body Fat 35%
waist 46in, 117 cm - WHtR 67%

I was very intrigued by this plan when I saw it, since I have been aware of the benefits of calorie restriction; on the other hand, calorie restriction always seemed way too--well, restrictive to me. This seems doable, and I'm encouraged by the testimonials of the reviewers who say they've been on the plan for two years or more.

I desperately need to lose weight, so I'm giving it a shot. One thing to be aware of as I start this is that I'm training for a half-marathon in March. So far, I haven't lost any weight since I began training (actually, I've gained a few pounds), so I'm really looking to the diet to help me with weight loss.

**********
February 2, 2010 --- 218.5 lbs, 99 kg
BMI 32.2 - Body Fat 35%
waist 45in, 114cm - WHtR 65%

It's been two weeks, and I'm glad to be able to move out of the "shakes only" phase. I did bend the rules there a bit, eating protein bars more than shakes, and sometimes a bit a dried fruit as well, although I was careful not to go over my 500-calorie limit. Hunger wasn't too bad a problem, except late at night a couple of times. I didn't notice any problem with sleeplessness as some reviewers did. My main complaint has been "Atkins burps" on my low days... (if you've done the Atkins diet, you know what I mean). I'm thinking that that will pass as I begin eating real food on the low days. As far running goes, I've been sidelined with an Achilles injury, so that hasn't had anything to do with my weight loss.

Looking forward to continuing with it!

**********
March 2, 2010 --- 212 lbs, 96 kg
BMI 31.3 - Body Fat 34%
waist 44in, 112cm - WHtR 64%

My lowest weight in about five years. Early last month, I wrecked several short days in a row due to unexpected food--birthdays at work, a Superbowl party, etc. so I've really been doing this for 5 wks. now instead of 6. Now if I fall off the wagon on a low day, I just start alternating again the next day. Haven't used the recipes much... on low days I tend to do a protein bar, a bag of microwave popcorn and a piece or two of fruit. Not too hungry if I don't stay up too late. My face is showing the weight loss most, and I'm seeing a younger man in my mirror. This month I should get below 203 lbs--out of obese territory. I'm excited about this. Also, I dropped out of this month's half-marathon, I'll start training soon for a later one.

**********
April 4, 2010 --- 204.5 lbs, 93 kg
BMI 30.3 - Body Fat 31%
waist 42in, 107cm - WHtR 61%

My lowest weight in seven years. And 75% of what I've lost has been fat! My pants are getting baggy, though I'm reluctant to buy new ones this far from my goal. I'm running again, and occasionally working with light weights. This is part of the plan, though I had actually forgotten it (see pp. 92-100). My difficulty is unexpected social occasions, which I encountered even more of this month. That part isn't easy, but this plan is worth it. This is the good "ADD"!

***** Special update, April 17, 2010 ***** Yesterday I weighed in 202.5 lbs (92 kg), a BMI of 29.9. I am no longer obese! The pounds lost were exactly 10% of my starting weight; it seems 10% is a common "plateau" zone. This may be why it took longer to reach than I expected. I've also added Waist-to-Height Ratio (WHtR) to my updates, and my main goal for now is to lower my WHtR to 49% (34in waist). Four inches down, Eight more to go!

**********
May 3, 2010 --- 199 lbs, 90 kg
BMI 29.4 - Body Fat 27%
waist 40.5 in, 103 cm --- WHtR 59%

Finally crossed the 200-pound mark! I've been looking forward to this moment for years! Other good news: I'm burning fat faster, I ran in a 5K race, and overall, the diet is much easier--didn't blow any down days this month, although I have felt a bit of hunger. Weight loss has been a bit slower, probably due to stress and my body's adaptation to the new activity and calorie levels. My plan is to keep with it, watch the short days, drink more water, and get more sleep.

**********
June 7, 2010 --- 197 lbs - 89 kg
BMI 29.1 - Body Fat 25%
waist 40 in, 101 cm - WHtR 58%

Not bad, considering I had stalled in early May, had a knee injury that sidelined me for a while, fell off the diet for 2 1/2 weeks and *gained* weight, just got back on a week ago, and still lost overall!

The hunger was becoming way too much on down days, so a week ago, I decided to *increase* my down-days to 800 cal, and I was able to return to running as well. Since then, the diet is easy again! My new DD calorie level is still 25-30% of my up day intake; both have increased because my activity level is much higher now. (running 10-17 mi/wk)

Since the basis of the diet is to keep the body guessing, I wonder if a short departure from it every few months might actually be helpful. This week my progress has been like when I first began it. In the past, a slip like this would have discouraged me, but now I'm more determined than ever

**********
July 6, 2010 -- 189 lbs - 86 kg
BMI 28 -- Body Fat 24%
waist 38.5 in, 98 cm - WHtR 56%

36 pounds down, and less than 5 inches to go! I had to bite the bullet and buy some new pants, even though I know I'll be doing that again in a few months. Social events caused some trouble with down days this month, but overall they're much easier now. I'm feeling very good physically. I ran in an 8K, and I'm still training for the half-marathon.

**********
August 3, 2010 -- 182 lbs, 83 kg
BMI 26.9 -- Body Fat 22%
waist 37.5 in, 95 cm - WHtR 54%

I've now lost 43 lbs, and I'm within 13 lbs of BMI 25 -- end of the overweight zone. For two weeks I was on vacation in Spain, and I continued to lose weight there, although I certainly wasn't trying to follow the diet. (I believe the reasons were almost constant walking, and that I only ate when I was hungry. I completely fell out of the meal structure of the workaday world.) At any rate, I'm back at work, back in the States, back on the plan. Looking forward to continuing the weight loss, and running the half-marathon next month!

**********
September 7, 2010 -- 184 lbs, 83 kg
BMI 27.2 -- Body Fat 22%
waist 37 in, 94 cm, WHtR 54%

I finally ran my half-marathon two days ago. Eleven months ago I was a couch potato--but then I took a 30-minute walk with the goal of working up to long-distance running, and my life has changed much for the better!

However, I had a great deal of difficulty adhering to the diet last month, and it shows, as I *gained* two pounds. If anyone had any doubt that it was the diet and not my running that was behind the weight loss, this is the proof. What went wrong? Mostly a lack of planning and perseverance. Instead of bringing my own food to work on down days, for instance, it was easy to accept invitations to eat out, with the thought that I could "run it off" later. I've come too far to slack off now--I know this plan works and I'm back on it.

**********
October 4, 2010 -- 179 lbs, 81 kg
BMI 26.4 -- Body Fat 22%
waist 36.5 in, 93 cm, WHtR 52%

Although I lost 5 lbs. last month, I'm having extreme difficulty with the diet, and I'm wondering if ADD is a viable long-term solution for truly active people. I was just leaving a sedentary lifestyle when I started it, but now I'm a long-distance runner, and things have changed. Hunger management at this activity level is rough; I don't think many jocks are on this plan ... right now, *any* scheduled caloric restriction is simply odious to me.... Regardless of whether I stay with ADD or not, I am forever grateful to Dr. Johnson for helping me change my life, and I'll let you know what happens!

**********
November 9, 2010 -- 178.5 lbs, 81 kg
BMI 26.4 -- Body Fat 21%
waist 36.5 in, 93 cm, WHtR 52%

This is embarrassing, but I just realized what the problem is. During the last 3 months I've been so obsessed with nutrition, I've ignored calories completely. I've assumed (wrongly!) that the days on which I eat whole foods have been low on calories, but it just isn't so. I despise counting calories, but ADD requires a good estimate of them on the down days. Now that I know what the problem is, it's an easy fix!

I'm training now for a marathon in March, but I'm trying to run smarter, not harder.

***** DIET REBOOT ***** November 24, 2010 -- 182.5 lbs, 83 kg Started over completely today, back to protein shakes on down days. I've effectively been off the diet for four months. Time to get back to basics. Tomorrow's Thanksgiving, and I'm thankful for a new start.

**********
December 7, 2010 -- 174 lbs, 79 kg
BMI 25.7 -- Body Fat 21%
waist 36 in, 92 cm, WHtR 52%

Reboot successful! I learned that if you get off track, just get back on! I went back to protein shakes, although sometimes I mixed them into espresso drinks, which helped a lot with the taste. I found the EAS brand to be fairly palatable and without too many weird chemicals. Occasionally I also had a few nuts or low-fat cottage cheese. Down day calories: usually ~650 or less. it really seemed a lot easier this time around. it's going to be great losing weight over the holidays, instead of gaining. 51 lbs down! I'm really happy about that! Just one more shakes-based down day left, and then start incorporating more real food.

**********
January 4, 2011 - 177 lbs, 80 kg
BMI 26.1 -- Body Fat 23%
waist 36.5 in, 93 cm, WHtR 52%

I may have gone as far as I can with this. I've only lost 5-8 lbs. in the last five months, no change in body composition. I know I haven't followed it well since August, but that's the problem: long-term sustainability, the very reason I began this blog. I can no longer bear eating as a series of down days and up days; for short periods, it still works, and I'm not gaining anything back. I now have a tool that will help me maintain this loss, I pray, forever.

I've changed my mind about not having a weight goal; I really want to get to 145-155 lbs. I've fallen in love with running, and running is so much more enjoyable LIGHTER. I reached and held that weight before as an adult, and loved it.

I may well stop trying to follow ADD soon. I'll let you know. At any rate, this diet has been one of the most helpful and life-changing things I've ever discovered. It was a big part of what made 2010 one of the best years of my life.

**********
February 1, 2011 - 181 lbs, 82 kg
BMI 26.7 -- Body Fat 24%
waist 36.5 in, 93 cm, WHtR 52%

I really thought the last post was going to be my final update--I didn't follow ADD last month, and tried to avoid regaining via common-sense approaches like journaling and mindful eating. It didn't work, so I'm rebooting ADD today. I haven't found a way to keep the weight off w/o ADD alternation. There's a positive aspect here (ADD works), but also a negative: (it's like the Hotel California: you can never leave). I've downgraded my rating to 4 stars, because it's difficult to sustain, and doing it seems to have slowed metabolism, such that stopping it leads to nearly instant regaining, even with significant exercise.

Dr. Johnson doesn't provide an "exit strategy" in his book, and the resveratrol pills on his website don't fill me with confidence; his picture shows that he's clearly overweight himself. During this reboot, I'll also be seeking a more sustainable plan to take me to the next level, and keep the weight off for life.

**********
Signing off - February 9, 2011

My planned reboot last week didn't "take." I can't stick with it now, even for a day. I'm simply sick of alternate-day starvation. As much as I credit it for how much it's helped me, I feel it damaged my metabolism, which I need to rebuild now. I will not return to it. On February 3, I joined Weight Watchers, and am pleased that the challenge I face now is to eat *enough* food every day. My goal is to lose weight *slowly*, at no more than 1 lb / week.

**********
Return (to a modified version)
**********
October 1, 2011 - 186.5 lbs - 85 kg
BMI 27.5 -- Body Fat 24%
waist 37 in, 94 cm, WHtR 54%

OK, point counting doesn't work for me. In the last few months I've also tried The Gabriel Method, I Can Make You Thin, and The Warrior Diet, but I'm back on ADD because it's the only approach that doesn't require *every day* discipline.

Some things to note:
- I'm even more active this year. I've completed a marathon, two half-marathons, several shorter races, and I'm training for a 50K ultramarathon in December.
- In general, my diet is healthier than it's ever been, with the exception of severe sugar addiction and occasional fried food. With those exceptions, I generally eat pretty close to "clean."
So I'm back, but I'm taking the advice of one commenter who suggested that because of my activity level, my down days probably needed a still higher percentage of calories. But since I detest counting calories, I decided to modify it based on foods rather than a specific caloric target. Here is my "athlete's mod" of the ADD:

- "Down" Days (M-W-F): Eat mainly raw fruits and vegetables. Use nuts, beans, dairy, wild-caught fish, and wine sparingly, if at all. Avoid sugar, flour, grains, cheese, oils, fried foods, and other meats completely.
- "Up" Days (T-Th-Sa-Su): May also have cooked dishes, bread, rice, olive oil, grass-fed or free-range meat/poultry/dairy/eggs, other drinks, and a dessert.
- Deep-fried foods, omega-6 veg. oils, factory-farmed meat, and sweets should be avoided as much as possible .
- Any adjacent down day/up day pair can be swapped if desired, e.g. "up" Friday and "down" Saturday.

Is this still the ADD? The core of Dr. Johnson's approach--alternation of high- and low- calorie days--is definitely still there, so I think it counts. As before, I'll update about monthly.

**********
November 25, 2011
Signing off for good.

For too many reasons to go into, I never actually tried the modified form I proposed above. I'm keeping it here in case it may be of use to others. I can't do any sort of planned alternation any more. I don't want a schedule, I want a nutritious, healthy eating style that will help me reach my target weight slowly and maintain it easily.

However, I've learned a lot from the ADD and related diets. First and foremost is that "three square meals a day, everyday" is total crap; it's a recent innovation, and departures from it can be very beneficial. Wherever else I may go from here, I think flexibility--having feasts, fasts and average days--will always be important to me. But damned if I'm ever going to live by scheduled alternation again!

The work of Dr. Peter d'Adamo has caught my attention; I am fascinated by the prospect that our bodies (not tastes, cultures, or appetites) dictate the foods we really need, so I have been easing into The Genotype Diet (Change Your Genetic Destiny) for a week now. I'm beginning a similar review there. Thanks for reading, and may you be successful on your own weight-loss adventure!

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.

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.

I just want to say that I can stick with this way of eating without a problem. I'm 32 and have always been overweight since I was a child. In my early to mid 20's I tried every popular diet with some success, kept 75% of the weight down over the last 7 years, but just couldn't keep that last 30-40 pounds off. The only and I mean only thing that helped me get to my goal weight was long term fasting, but just like anyone else the pounds slowly crept back on once I stopped fasting. I needed a plan that I could commit to every day. Other diets just left me deprived and depressed. Well I gave this diet a shot and I feel awesome. I'm never deprived and feel very satisfied other than a little bit of irritability in the first couple weeks on my down days, but that's it. I have lost about 2 pounds per week so far and my clothes are getting way too big for me. The only weird thing is I'm getting very vivid dreams when I sleep after my up day, but I don't mind it, I kind of like it. I exercise every day for about 30 minutes, I eat around 500 calories per day on my down day and around 3000 calories on my up day. I would recommend this diet to anyone. I have more energy than I have had in years, getting a lot of things done.

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!

I started this diet by going to the website, prior to ordering the book. The website recommends 500 calories for everyone during the first two "induction" weeks on the days you are calorie-restricting. After that, there is a formula (calculator on website) that tells you how many calories you should use on calorie-restricted days. For me,it will be close to 700. Not too bad.

I have to admit that I went over each of my "restricted" days by about 100 calories during this first week, but I have now reached the start of day 5 and I am already down 4 pounds. I'm really excited about this since I didn't see much of a difference on the scale until this morning and today is my free day. Woot! The first restricted day was really hard for me but by the second restricted day, I found it much easier. And, even with a little cheating, it still worked! I like this plan MUCH better than WW, which is the only other plan I have been able to have success with, because with WW you have to restrict your calories every single day. Plus, this new way of eating does seem to release some extra energy. I agree with others who have said that. I think that not taxing the digestive system with heavy eating every single day has got to be a good thing! And, ladies, I am over 55 and it still works. Prior to this I had reached the conclusion that nothing was going to work, other than depriving myself every day for the rest of my life, which really doesn't do anything except further depress one's metabolism. That is the beauty of this "feast or famine" diet. It revs up your body because it never knows what to expect. Changes are made too quickly for the body to adapt and slow down.

Since I have two teen boys, it is really nice to be able to splurge four days a week with them! Everyone is different, but I definitely find this diet appealing.

I was skeptical as I have tried "diets" from books before, but the Alternate Day Diet is not a diet- it's a lifestyle that works without depriving yourself of all the good food everyone wants to eat. I started the diet at the beginning of December and throughout Christmas season- in 4 weeks, I lost 10 lbs. that didn't come back when I indulged in pasta and desserts like other diets do. Your metabolism doesn't slow down and this diet is Do-Able. I recommend it highly- as long as you have the willpower to limit calories every-other-day.
UpDate: It has been two months since starting this diet and I have continued to lose weight easily- I am down 21+ lbs and feel really really good! I continue to eat normally on "up" days and find "down" days to be un-tortured. I am able to eat a full can of light soup (2 cups) for lunch and usually a frozen diet meal for supper, or chicken, fish, etc. with salad and vegetables. You really are not starving yourself like skeptics of this plan believe. I am nearly to my goal weight with 16 more pounds to go, and have found it easy and painless! Continue to have a brownie here and there, pasta, potato chips and junk food on your up days, you just cannot over-do it.
Quick Update 7/2010: I lost 37 lbs. and reached my goal weight from dec. to march. quit the diet in March and have returned to eating normally. Have not gained 1 lb. back! Look good, feel good. and I still maintain this diet plan works and I have encouraged everyone I know to try it!

Prompted by FitnessBlackBook into investigating fasting as an adjunct to exercise, I purchased three books by MDs on fasting: Fasting and Eating for Health, The QOD Diet, and The Alternate-Day Diet. These three books have quite different focuses. The first is about extended fasts, the second about intermittent fasting for weight loss, and the third about intermittent fasting as a lifestyle for life extension.

Of the three books, The Alternate-Day Diet has the most theoretical background, including discussion of epigenetics. If you're looking for a program you can do at home but want to be sold on science, this is the book for you. The program (or eating plan, or lifestyle, if you will) is simple and straight-forward and you could easily imagine yourself doing it for an extended period of time, if not years or for a lifetime. The book is a fast read and will have you wanting to start the next day.

Both QOD and Alternate-Day have companion websites, although Alternate-Day's companion website is mostly just shilling for the author's Resveratrol supplements. If I were only going to recommend one of the three books I purchased for someone else, it would be The Alternate-Day Diet. If I were only going to keep one of the ones I purchased, it would be a toss-up between Alternate-Day and QOD. If I were talking to a patient, I think I would talk to them about fasting rather than recommending a book. You can take from that what you'd like.

Other books that looked of possible interest but that I haven't read yet are The Idiot's Guide to Fasting by Fuhrman, The Fasting Handbook by Jeremy Safron, and Fasting: The Ancient Practices by Scot McKnight. Eat to Live by (again) Fuhrman and Mehmet Oz appears to be a re-packaging of Fuhrman's previous work, including recommendations against eating meat. One Amazon reviewer said all the information on fasting is available on the Internet, which is probably true as well.

Both my husband and I have been on this diet for 4 weeks and I am amazed. Not only have we both lost 10 pounds. But for the first time in my life I am not craving certain foods. Foods such as chocolates or even carbs used to be my downfall. Now, I don't even think about them. I eat based on what is available not what I am craving. Which results in better choices. No other diet has done that for me EVER! I find this very easy to adhere to.

Also, I had a massage the other day and was shocked because normally it can actually be painful because my muscles are so tight and sensitive. This was wonderful. My son is my massage therapist and he says that he would definately attribute it the change in eating habits and quantity.

We are taking the recommended supplements also. I highly recommend you give this a try.

The phenomenon of calorie restriction and its physiological benefits including increased lifespan has been in the scientific literature for decades. Animals fed 60 to 70% of normal calories live longer and are much healthier. Calorie restriction is beneficial when the calories eaten are highly nutritious, otherwise you can become somewhat malnourished. Even well-fed people can become malnourished, however, if they ingest primarily junk food.

The Alternate-Day Diet achieves calorie restriction by severely restricting calories on alternate days so the balance is a calorie-restricted diet over time. Of course you cannot pig out on the alternate days or you will still ingest more calories in a week than your body is burning and will not enjoy the benefits of calorie restriction. A positive outcome of this diet may be that if a person can stop overeating half the time, then they may learn to like the way the low-calorie days feel enough to not want to overeat on the alternate days either. The book includes over 50 recipes and emphasizes low-calorie, nutrient-rich foods such as vegetables, fruit, chicken, whole grains, beans, etc.

There is a lot of interesting information in the book and it is definitely worth reading. I was curious about this diet since it is somewhat similar to THE 3:00 PM SECRET: Live Slim and Strong Live Your Dreams, which changed my life. I also recommend The 2007 Second Expert Report, Food, Nutrition, Physical Activity, and the Prevention of Cancer: a Global Perspective.