Can dieting every other day work?

Imagine being able to eat to your heart's content on Sunday, Tuesday, Thursday and Saturday. Really, carve into that steak and sip a glass of red wine or two; maybe even wrap it up with some Ben & Jerry's for dessert. The catch? You can only nibble on Monday, Wednesday and Friday. We're talking non-fat yogurt for breakfast, fruit for lunch and a salad for dinner. You eat like a Queen half the time; a rabbit the other half.

Sound doable? If so, you may be a prime candidate for a growing every-other-day nutrition movement sometimes known as "up day-down day" dieting, explored in the book The Alternate-Day Diet (G.P. Putnam's Sons; April, 2008).

The author, a plastic surgeon named James B. Johnson from Metairie, La., conceptualized the book by borrowing from animal studies showing that mice and primates fed only every other day experience profound health benefits. Numerous studies have shown that daily calorie restriction -- not fad diets but carefully planned, nutrient-dense meals with 30 percent fewer calories than average -- may alter the development or progression of age-related diseases such as cancer, diabetes, Alzheimer's, heart disease and more. And research conducted on mice, published in the Oct. 2007 issue of the Journal of Lipid Research, indicates that fasting or even eating half as much as normal on alternate days may shrink one's fat cells, possibly protecting against obesity and Type 2 diabetes.

A self-described "mindless eater," Johnson himself was overweight five years ago, standing 6'4" and weighing 255 to 265 pounds. Rather than abstain from eating on alternate days -- a Herculean task for most people -- he modified the concept by taking in just 20 percent of his estimated daily caloric intake. Three months later, he had shed 35 pounds.

Behaviorally speaking, Johnson explained that alternate-day dieting helps prevent the boredom that often accompanies eating skinless chicken with steamed broccoli for dinner every night. Or never allowing a carb to pass your lips, for that matter. "With this pattern," he told me, "the person can look forward to the 'up' day. Anybody can diet for one day, and that's all you need to know from a practical standpoint."

Consider Johnson's sample two-day diet plan: A typical "up" day means consuming pretty much whatever he wants, about 2,700 calories. But the "down" day? Half of a protein shake for breakfast and lunch each and a salad with broth-based soup for dinner. Rrrrumble (editor's note - that's my stomach growling). A snack of a piece of fruit brings him to about 500 to 600 calories. (During maintenance phase, he eats more on "down" days -- 30 to 50 percent of his estimated caloric requirement.)

Besides helping trim your figure while allowing you to indulge in your favorite treats, Johnson said, alternate-day dieting could lead to long-term health improvements by activating a genetic mechanism called SIRT1. This so-called "longevity gene" has been shown by Harvard Medical School researchers to promote the long-term survival of irreplaceable cells, thus contributing to extended life. In a recent (though very small) study led by Johnson, asthmatics experienced a significant reduction in their symptoms within two weeks of being on the diet. It's not weight loss that helped their condition, he explained, but rather the anti-inflammatory effect of the very low-calorie diet (asthma is an inflammatory disease). Study subjects demonstrated what Johnson calls "a striking reduction in oxidative stress markers" -- indicators of free-radical damage, which leads to cancer, heart disease, arthritis and more.

Richard Weindruch, a professor of medicine at the University of Wisconsin at Madison (Go Badgers!), has studied calorie restriction in mice and primates for more than 33 years. Of the different ways to impose caloric restriction, he said, overall calorie restriction yields the most robust results (see the insane but real photo below).


The rhesus monkey on the left is 25 years old and eats a calorie restricted diet. The guy on the right? HE's only one year older but eats a normal diet. Yikes!

Research has shown that eating 30 to 40 percent fewer calories every day translates to an increase in longevity of the same percentage. "This produces retardation of aging and diseases of aging -- even graying of the hair," he said. "It's a state of under-nutrition but not malnutrition." Smaller studies suggest that shaving overall calories by even 10 percent to 15 percent can clear the way for a proportional increase in longevity, he said. "So if [Johnson's] diet is able to restrict calories by a little bit, it can be a good thing. Whether the diet can actually do that is unknown."

What do y'all think? Could you live on a drastically reduced diet every other day, knowing you could indulge tomorrow, and the day after the next, etc? In a sense, it does teach moderation, so long as you're not bingeing one day and starving on the other day. But I feel like I might be prone to ordering deep dish pizza and eating ice cream straight from the tub with a soup ladle on my "up" days, thinking, "Oh, it'll all balance out tomorrow." then again, when I think of my current eating plan, it's not ALL that different from this. If I overeat one day, I tend to cut back the next. What are your thoughts?

Comments

Hmm...very thought-provoking. I'm the last person to dismiss new research or science...but I'm also very skeptical about radical eating plans. This one feels very radical, possibly because most of my own struggle has revolved around developing sensible, healthy HABITS and I think this plan would be totally the opposite. I just don't know.

I will definitely watch to see how this is received and what the long-term effects are, though!

V.

I don't actually think it's that radical - it seems almost common sense. Of course if I'm listening to my body and I eat a lot on one day, I'm naturally going to eat less the next. This diet seems to just take that concept to the next level by reducing calories further than you normally might. I may try it - but I'd be weary of the urge to binge on Up days!

I'm thinking along the same lines as you- when I overeat one day, I'll cut back (reasonably) to compensate the next day. I think that I could live with that style of eating but I think I'd also be tempted to binge pretty heavily on those days when I would be "allowed" to eat more.
The other thing is, eating on that kind of pattern might be kind of unhealthy for your body, don't you think? Underfeeding it one day and then (probably) overfeeding it the next? I imagine in terms of nutrition you'd probably not get enough nutrients, too. We're probably better off trying to keep a balance on a daily basis (sighs... no deep dish pizza and ice cream!)

I come from the mindset of balance and moderation, and listening to your body. I think this is where many of us in "diet" mode forget is conscious eating. We follow what a plan tells us to eat versus what our body is telling us. We should listen more to our body, and learn to tell the difference between your body talking to you and your emotions. Are you feeding your body or your emotions? ie. Your body is fine with one scoop of ice cream but your emotions may want the whole tub because you're feeling stressed out.

it seems to me as though our bodies do "get it"
it we over indulge one day then the next day we arent as hungry as our body attempts to compensate/regulate (Im thinking true hunger...not eating outta habit which I oft fall into).

this line stuck with me:
A typical "up" day means consuming pretty much whatever he wants, about 2,700 calories
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now, why do I think that 99.9 percent of the population, if told to eat what they wanted on those days, would consume far more calories?

heck. my fave cheesecake SLICE at the 'Factory has almost that amount!

M.

OMG this is awful! No I do not think this is healthy, or a good idea in any way. I am a dietitian, who like, Leslie, stuggled from an ED a while back. I think this kind of "diet" only encourages people to have crazy, unbalanced eating habits. I believe that this is not only bad for your head, but your body too. Think about your bowels. Your body would have a very difficult time getting used to having alot of bowel movements one day, and then none, the next day. (sorry to get graphic but its true!) I know that when I eat alot one day and then compensate for it the next day by not eating alot, I am all messed up in terms of energy levels, how my body feels, etc. You would be so full one day and starving the next. Plus I think how alot of you said already, on your "up" day, you would end up eating alot more and alot more unhealthy too. As we've all heard before, moderation (although it is difficult and boring!) is the best "diet" out there. And did we forget that "diet" is a 4 letter word??!!

Interesting - this topic is being discussed all over the blogosphere today! So forgive me for repeating my comment from other sites.

Basically, I think this is a really good idea. It isn't (or doesn't have to be) a diet, per se. There are some days that I am naturally more hungry than others. So when someone tells me to eat XXXX cals/day, it often leaves me overfull or hungry. Listening to my body works much better for me. Besides, this is what a lot of people do anyhow - eat a bunch of decadent stuff? Compensate the next day by eating clean.

Also, Melissa, there is a lot of research that shows a multitude of health benefits from intermittent fasting. I've been using this (fasting and calorie cycling) for years and have never had any, um, bowel issues:)

On a more personal note, I have found it to be a good thing to experience real hunger on occasion. (Note I said on occasion - not starving myself or anything). It helps me remember the difference between emotional & physical hunger.

I'm with Melissa. A form of this diet was -- I believe -- what got me started in my whole ED business (don't get me wrong, it didn't cause it, that's totally different). But I would restrict one day, then eat normally the next, but after a while I kept "procrastinating" the "up day" and telling myself, "Oh, but I'm going to eat a lot more tomorrow." Tomorrow never came, and eventually I was flat-out scared to eat more...

It's an interesting idea. And if it works for some people, more power to them. But personally, I have to have more consistent balance. With a history of binge eating, I'd be too worried that one "Up day" would turn into 5...or more.

Certinaly though, the research is intriguing. And I think a lot of people hit it on the head--it's about knowing your body, listening to your body. And the fact that his "Up days" are around 2700 calories and your average person's would be far more means that this approach probably wouldn't be a great idea for most people. But it's something we all have to decide for ourselves. Yes, most people's bodies do naturally compensate in a matter something like this (though not as severe) but many Americans don't listen to their bodies. We eat because its there, because it sounds good, because we're stressed or tired or a myriad of other reasons that have nothing to do with our bodies hunger cues. So ultimately it all comes back to listening to what your body wants and needs.

I have to weigh in (heh!) on this again because I've heard a lot lately about listening to your body. It's a valid concept - one should neither force the body to take in things it does not need, nor restrict things it does - but I think this assumes that your body is healthy enough to know what it needs. (Not wants - needs.) Listening to my body, with all its cravings and its nature-induced tendency to eat and store what it ate, is what got me 85 pounds overweight to begin with!

Now, after two years of retraining my body, mind and spirit to healthy habits, I can afford to listen to my body; it's finally talking sense! And it is natural - IF your body is in a state of balance and health! - to eat less one day if you have overindulged the day before.

The problem with this hypothesis, I think, is that most people who are trying to lose weight are not in a state of balance and health. So I do think there are some inherent dangers in this plan. But as I said, I will keep an open mind and watch with interest!

Valerie, you make a good point. I think, though, that there is a big difference between listening to what your body wants/needs, and emotional eating, stuffing down feelings with food, or simply what your brain is telling you it wants, as opposed to your deeper internal signals.
Just my humble opinion.

what i would have problem with is eating on workout days, i mean i need to be well fueled when i do hardcore workouts, and what if it falls on a "fast" day. i just can't function on celery and rice cakes when i do 5 mile run. I also like consistency, i usually eat the same things everyday, give or take, just cause i know what i like and it makes shopping easier. I leave fun, "nutritionally void" foods for special occasions (like funnel cakes!).

What an interesting conversation! I learned so much during my year as Shape's Weight-Loss Diary columnist about how food -- and the timing of eating -- affects metabolism. I also learned a lot about the body's ability to adapt and the need to consistently change things to continue to see improvements.

The health journalist in me wants to know if the body eventually adapts to the "day off, day on" plan, thus rendering it less effective.

I also think that being told it was my "up" day might lead me to consume more calories than I normally would, simply because I was giving myself permission to do so.

Very interesting! This would show the strict dieters who we think are so "good" at sticking to their plans are actually doing themselves harm. And people like me with "poor self control" who eat too much one day and so then eat are more restrained the next day, are already living this way of eating!

I also think that if you are listening to your body instead of obsessing over what you should eat - on the days end up eating more, you wouldn't feel like eating as much the next day. And vice versa - if you have a day where you are real busy and forget to eat much - the next day you would make up for it.

Wow! I remember this diet. Years ago, my mother lost around 40 pounds on the this diet. It's okay as long as you realize that you still set some boundaries and don't go too hog wild on the "up-days".

On the "down-days", I believe that I will walk for exercise, and on the "up-days", I will do my regular workout. I had just started a high fiber diet and I believe that I will work these two diets together to see how well this will work for me.

After major surgery in November 2007, I was released about 2 weeks ago to be able to do light exercises. I am looking forward to the results. I will post a note in one month to let you know.

I can see the upside and downside of this plan, and I think the controversy lies in how open-ended this "diet" is.
Personally, I think it has the makings of a good plan for some people, but not all. I think it needs to be tested and studied more before people jump to conclusions.

I've noticed that my eating habits are already similar to the plan. I tend to eat significantly more calories on weekends and 1 or 2 days mid-week), and it seems to work just fine for me. I get the feeling of eating what I want, without gaining weight. My approach, however, puts an emphasis on not totally overdoing it with junk food. I'll still indulge on my high-cal days, but the majority of my cals come from healthier foods (good fats, proteins, whole grains, juices, etc). I eat about 600 calories on restricting days. I also exercise 3 or 4 times a week, and do weights and situps every day. I'm not sure if this "diet" even mentions exercising, but I think that's one of the things that needs to be researched more!

Sitting lengthy hours in front of computer; and taking lunche and dinner have put me on the track of obesity; and in this way, concerned a lot about dieting; and I think this might fit to my situation specifically. I will try this from tomorrow.

Eating is a habit.If you break the habit one day and resume the next day you will reach nowhere and you tend to make all your days "Up"-Day

Ya, um....it seems like a bright idea, but I really don't know. I've tried a similar thing before and I gain more weight. I'm sure if it's true, it varies from person to person.

If you ask me neither monkeys look happy do what you feel is right, do what you know is good for you, and you will always come out ahead.... moderation is key in any situation

It might be a good idea, as long as you don't overeat the up-days because you are aware that you'll diet the next day. I also suggest that no matter what diet you follow, you always have to be physically and mentally active.

Leslie, you have hit the nail precisely on the head. This method harnesses what you are already doing.

Key #1 is, you must know how much you're currently eating daily. That's simple to determine: write down every calorie you eat for two days (your usual intake -- no weddings, parties, or other celebration days), then divide by 2.

Key #2 is, you must know what eating day allowance will take you to your goal. Alternate that figure with a second one for the "diet" day (say, half to 3/4 of the eating day figure). THERE MUST BE A CONSTANT SPREAD between these two figures for the entire diet.

Using the correct figures on both days, weight loss is automatic at a constant rate and the plateau is predictable.

In 21 days, you'll notice many positive changes in your hunger and personal habits -- and in how you feel about yourself. When you reach your goal, you simply drop the diet day. No maintenance plan is necessary.

I don't want to see tested monkeys. I don't think they should have been used for this. It's so sad.

I think that it is not about overeating so much every other day, but more about eating clean and restricted one day and allowing youself to have that special K in the morning instead of oats, or a protein bar instead of a protein-shake, it is about maybe having the healthy options still, and not go crazy on every other day when you are allowing yourself that extra. having dessert with your healthy dinner, and adding maybe sauce to your dinner, but not go straight for the pizza and overdo it all. 1 day of the week would be a good time to have that pizza or the candy or chocolate you craved, but not every other day, if you really really want results then healthy is always better, and there is a lot of good protein bars out there these days that tast just like a Mars bar or whatever you might crave. Thats my thought anyway!:-)

Uh...an emphatic no! The more I read about dieting tips online, the more I understand bulimia and anorexia. Eat like a PIG one day and then PURGE by starvation the next--that is a reward and punishment cycle if ever I saw one, which is self destructive. This teaches terrible habits. No, one cannot exercise or even think clearly if one eats only 500 calories a day. That is sick! If I ate like that, I would have to take a drug to make me fall asleep. This is another ridiculous fad diet that should be outlawed immediately.

I think it is a good plan but then we have got to be consistent at this. I am over eating most of the days in a week and this will help track down those days when I am overeating. Emotions play a big role! At this point, control and consistency is the key to make this plan work. Good thought for the day!!!!