The Every Other Day Diet is a relatively new program that takes a different approach to dieting than other popular diets. Instead of cutting all of the foods deemed "unhealthy" out of your diet, the Every Other Day Diet allows you to alternate a "diet day" with a "normal day," so that you can feel confident that you are following a program correctly while continuing to eat normally every other day.
Diet Basics
The Every Other Day Diet allows your normal day to be an intake of 1,800 to 2,400 calories for men and 1,200 to 1,800 calories for women, with a reduced intake of 300-400 non-protein calories on your alternate diet day. On your normal days you maintain some level of constraint by eating unhealthy foods in moderation, while eating a wide variety of wholesome, nutrient-rich foods. Protein supplements are then taken on diet days, above and beyond your 300-400 non-protein calories, to maintain muscle growth. Another important aspect of this diet is the inclusion of moderate cardiovascular exercise, such as walking at least two miles every day.
Menu Tips for Normal Days
Menu tips for this diet on normal days are relatively simple, and you have a lot of freedom to make your own food choices on these days. It is recommended that the bulk of your diet come from nutrient-rich sources, such as whole grains, vegetables, fruits, beans, dairy and protein. Only one serving of dessert is recommended and mindless snacking on foods such as cookies, candy or chips is discouraged. A big breakfast is recommended each morning and can easily be accomplished with a veggie omelet, multi-grain cereal, and fruit juice, for example. You should also avoid consuming food after 7 p.m.
A Sample Menu for a Diet Day
On your dieting days, your caloric intake is severely restricted. It is recommended that foods with high levels of calcium, magnesium, potassium and sodium are consumed on these days to alleviate fatigue and weakness, along with a dietary fiber supplement. A sample menu on these days might include a breakfast of 6 oz. of tomato juice, 1 small slice of ham and ½ cup of strawberries. Snacks are small and might consist of whey protein and a small amount of fresh vegetables. An example of a typical lunch is 6 oz. tomato juice, 1 oz of low fat cheese and ½ cup of pickles. Dinner might consist of a small egg white omelet with added vegetables and a ½ cup of strawberries.
Pros and Cons
The Every Other Day Diet has some good qualities, but still raises some concerns. This diet has the potential to be effective for those who follow it closely. It also may be easier to follow, since dieters get a mental break every other day. One of the most important components of this diet is the intake of quality foods throughout, and therefore this may be an obstacle for people who have the mindset of the normal days giving them license to eat whatever they want. It would not be recommended for anyone with an existing medical condition to try this diet or for anyone to stay on it for the long-term. As with any other diet plan, since this diet is pretty extreme, it would be difficult for most people to keep their lost weight off when they return to a normal pattern of eating.
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