The Alternate Day Diet was created by plastic surgeon James B. Johnson. He suggests that dieters eat whatever they want on every other day. On the other days, they severely limit calories. Johnson claims that this diet speeds up your metabolism and can help you regulate your diet, because eating more one day will make you more full the next day. Talk to your doctor before beginning any new diet plan.
Step 1
Eat the foods you desire every other day, called "up" days. No foods are off-limits. Avoid intentionally overeating, or eating until you feel uncomfortable.
Step 2
Eat between 300 and 500 calories on alternate days, or "down" days, for the first two weeks. Johnson advises dieters to consume these calories in the form of protein shakes or diet bars to be sipped throughout the day.
Step 3
Eat a small meal of fewer than 250 calories in the evening on your down day.
Step 4
Switch from protein shakes and bars to normal foods on down days after the first two weeks. Some dieters find that eating 35 percent of their normal daily calories on down days is easier to maintain long-term.
Step 5
Maintain your weight loss by eating 50 to 60 percent of your normal calorie allotment on down days.
Tips and Warnings
- Johnson recommends keeping a journal to keep track of calorie intake and successes. Exercise regularly and drink plenty of water to further encourage weight loss. Check in with your doctor regularly, and consult with him if you experience any side effects, such as fatigue or dehydration.
- Avoid this diet if you have a history of disordered eating. Restricting calories can sometimes lead to binge eating.
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