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The Every Other Day Diet: The Diet That Lets You Eat All You Want (Half the Time) and Keep the Weight Off
"The Every-Other-Day Diet is the perfect diet for me."
That's the satisfied declaration of a dieter who lost 41 pounds on the Every-Other-Day Diet. (And kept it off!) You too can expect dramatic results with this revolutionary approach to weight loss that is incredibly simple, easy, and effective. Created by Dr. Krista Varady, an associate professor of nutrition at the University of Illinois, the Every-Other-Day Diet will change the way you think of dieting forever. Among its many
It's science-tested, science-proven. Dr. Varady has conducted many scientific studies on the Every-Other-Day Diet, involving hundreds of people, with consistently positive results published in top medical journals such as the American Journal of Clinical Nutrition and Obesity. Unlike most other diets, the Every-Other-Day Diet is proven to work.
It's remarkably simple-and effective. On Diet Day, you limit calories. On Feast Day, you eat anything you want and as much as you want. You alternate Diet Day and Feast Day. And you lose weight, steadily and reliably.
There's no constant deprivation. The Every-Other-Day Diet doesn't involve day after day of dietary deprivation--because you can still indulge every-other day.
It's easy to keep the weight off. With other diets, you lose weight only to regain it, the frustrating fate of most dieters. But The Every-Other-Day Diet includes the Every-Other-Day Success Plan--an approach to weight maintenance proven to work in a study sponsored by the National Institutes of Health.
This book offers all of the research, strategies, tips, and tools you need to believe in the Every-Other-Day Diet and easily implement it in your life. It also includes more than 80 quick and delicious recipes for Diet Day, as well as a list of tasty prepared foods that make meals as easy as 1-2-3.
The Every-Other-Day Diet is perfect for anyone who wants to shed pounds and feel great, without hunger and defeat.
That's the satisfied declaration of a dieter who lost 41 pounds on the Every-Other-Day Diet. (And kept it off!) You too can expect dramatic results with this revolutionary approach to weight loss that is incredibly simple, easy, and effective. Created by Dr. Krista Varady, an associate professor of nutrition at the University of Illinois, the Every-Other-Day Diet will change the way you think of dieting forever. Among its many
It's science-tested, science-proven. Dr. Varady has conducted many scientific studies on the Every-Other-Day Diet, involving hundreds of people, with consistently positive results published in top medical journals such as the American Journal of Clinical Nutrition and Obesity. Unlike most other diets, the Every-Other-Day Diet is proven to work.
It's remarkably simple-and effective. On Diet Day, you limit calories. On Feast Day, you eat anything you want and as much as you want. You alternate Diet Day and Feast Day. And you lose weight, steadily and reliably.
There's no constant deprivation. The Every-Other-Day Diet doesn't involve day after day of dietary deprivation--because you can still indulge every-other day.
It's easy to keep the weight off. With other diets, you lose weight only to regain it, the frustrating fate of most dieters. But The Every-Other-Day Diet includes the Every-Other-Day Success Plan--an approach to weight maintenance proven to work in a study sponsored by the National Institutes of Health.
This book offers all of the research, strategies, tips, and tools you need to believe in the Every-Other-Day Diet and easily implement it in your life. It also includes more than 80 quick and delicious recipes for Diet Day, as well as a list of tasty prepared foods that make meals as easy as 1-2-3.
The Every-Other-Day Diet is perfect for anyone who wants to shed pounds and feel great, without hunger and defeat.
256 pages, Hardcover
First published January 1, 2013
323 people are currently reading
464 people want to read
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July 9, 2022
نعم..كلنا سنحتاج لهذه الحمية يوما ما
فمن زاغ من الفتة سيغرق في الشواء
و من يتملص من الضان سيجد مراده في الرقاق الدسم
هذا ما اعرفه انا عن التناوب اليومى
..و من بعد المناسبات و الاعياد دوما من الممكن ان نجرب هذه الحمية المغرية..ببساطة التناوب هو : يوم ناكل كل ما لذ و طاب
..اما اليوم التالي نلتزم بوجبات لا تتعدى 500سعر طوال اليوم
اي انه لا وجود للجوع الدائم او الحرمان المضني ..هناك دائما تلك القطعة البراقة من الايس كريم 🍦التي نتطلع لاكلها غدا و ليس بعد شهر
اول مرة اسمع عنها حقا ..تبدو اجمل من ان يتم تصديقها .. لا يتم خسارة الكتلة العضلية بفضلها ..بل هى محاربة للكوليسترول و للسرطان ايضا
اي انها حمية يوم حلو و يوم مر" من الممكن ان تغش في حدود يومين تلاتة😉 شهريا
تخسر بعدها من 5الي 11 كيلو جرام خلال 3شهور حتى لو كنت لا تعاني من البدانة اصلا
و هناك فصول كاملة لشرح وجبات خغيفة السعرات مبتكرة و تعتمد على البروتين و البقول و الخضر و التونة و جبن قليل الدسم و الحبوب الكاملة و الخبز الكامل
انا اصلا ميالة لهذا النمط لو اسرفت في يوم ؛بازهد في اليوم التالي
طبعا الكتاب مليء بالتكرار و الامثلة الكثيرة و المصطلحات الطبية و التكرار
لكن الترجمة جيدة اللغة بسيطة مشوقة لكن الكلمات الإنجليزية كانت معكوسة
لا اعلم حقاً لماذا اقرا احيانا قليلة بعض كتب الحميات و التنمية البشرية ؟ فانا من المقتنعين بان الانسان نادرا ما يغير طبعه و عاداته
لكن العلم بالشيء لن يضر ابدا ..اليس كذلك؟
فمن زاغ من الفتة سيغرق في الشواء
و من يتملص من الضان سيجد مراده في الرقاق الدسم
هذا ما اعرفه انا عن التناوب اليومى
..و من بعد المناسبات و الاعياد دوما من الممكن ان نجرب هذه الحمية المغرية..ببساطة التناوب هو : يوم ناكل كل ما لذ و طاب
..اما اليوم التالي نلتزم بوجبات لا تتعدى 500سعر طوال اليوم
اي انه لا وجود للجوع الدائم او الحرمان المضني ..هناك دائما تلك القطعة البراقة من الايس كريم 🍦التي نتطلع لاكلها غدا و ليس بعد شهر
اول مرة اسمع عنها حقا ..تبدو اجمل من ان يتم تصديقها .. لا يتم خسارة الكتلة العضلية بفضلها ..بل هى محاربة للكوليسترول و للسرطان ايضا
اي انها حمية يوم حلو و يوم مر" من الممكن ان تغش في حدود يومين تلاتة😉 شهريا
تخسر بعدها من 5الي 11 كيلو جرام خلال 3شهور حتى لو كنت لا تعاني من البدانة اصلا
و هناك فصول كاملة لشرح وجبات خغيفة السعرات مبتكرة و تعتمد على البروتين و البقول و الخضر و التونة و جبن قليل الدسم و الحبوب الكاملة و الخبز الكامل
انا اصلا ميالة لهذا النمط لو اسرفت في يوم ؛بازهد في اليوم التالي
طبعا الكتاب مليء بالتكرار و الامثلة الكثيرة و المصطلحات الطبية و التكرار
لكن الترجمة جيدة اللغة بسيطة مشوقة لكن الكلمات الإنجليزية كانت معكوسة
لا اعلم حقاً لماذا اقرا احيانا قليلة بعض كتب الحميات و التنمية البشرية ؟ فانا من المقتنعين بان الانسان نادرا ما يغير طبعه و عاداته
لكن العلم بالشيء لن يضر ابدا ..اليس كذلك؟
November 19, 2022
أعرف أنك تريد تخفيض وزنك و أعلم أيضا أنك حاولت كثيرا ة نجحت أحيانا و فشلت في مرات أخرى. حتى المرات التي نجحت فيها عاد وزنك بعد فترة طالت أو قصرت بل تجاوز أخر وزن وصلت له.
أنا بالطبع لا أتلصص عليك و لكني مثلك تماما أتعرض لتلك المشكلة التي تؤرق أغلب الجنس البشري المرفه بين السيارات و المكاتب و المكيفات المتمسك بريموت التلفزيون أكثر من تمسكه بأسرته و عمله و مستقبله. و لكن ما سبب صعوبة الدايت بكافة أنواعه. أعتقد أنه الكبت. فأنت كمن ينفخ بالونه بصورة تدريجية و بطيئة و لكن باستمرار فمن الطبيعي أن تنفجر في وجهك بعد ذلك. بالونة إيه يا عم اللي بنفخها!! أنا باقولك دايت ... دايت يعني بنفضيها مش بننفخها! .... بلاش تهريج بقي و تعالى ندخل في الموضوع.
الدايت يحرمك من الطعام بالكامل أو يحرمك منه لفترات طويلة أو يقلل كمياته أو يمنع أنواع معينة للأبد و أنواع أخرى يحدد كميتها و توقيتها كما يمنع طرق طهي معينة كالقلي مثلا و يتوسع في تقييد حريتك في الطعام فتتمرد عليه عاجلا أو آجلا حسب طاقتك على الصبر.
أريد نظام غذائي لا يحرمني من الدهون و الحلويات بالذات. أحب المخبوزات أيضا و خصوصا الفرنسية المصنوعة بالزبد الطبيعي. أما الباستا و المكرونات بأنواعها فحدث و لا حرج. و كوني أعيش في الخليج حيث الأرز يفرض نفسه و إن بتواضع شديد تحت جحافل المندي و المظبي و المدفونة و الكوزي و الحنيذ و الزربيان و المضغوط من دجاج و حاشي و تيوس و أسماك فلن أتنازل عن حقي الطبيعي في أن أعيش اللايف ستايل الخليجي و أستمتع بهذه الأطعمة اللذيذة. أما الأسماك المقلية و المشوية و المخلية و المملحة و المدخنة و المعلبة و النيئة فلن يستطيع سواحلي مثلي أن يتخلى عنها بسهولة. فما العمل إذا.
كنت قد بدأت دايت بنظام تحديد السعرات الحراية اليومية منذ عدة أشهر مع المشي لمدة ساعة على الأقل بصورة منتظمة و بالفعل فقدت خمسة عشر كيلوجرام في ثلاثة أشهر بسهولة ثم لظروف ما لم استطع الإنتظام بعد ذلك فزاد وزني خمسة كيلوجرامات في شهرين و ما زال قابلا للزيادة.
ما المختلف إذا في هذا الكتاب و هل يفتح باب الأمل مرة أخرى. أقول نعم إن صدق فقد قرأت و لم أجرب بعد.
خلاصة الموضوع أنك ستأكل يوما 500 سعرة حرارية فقط و في اليوم التالي تأكل ما تريد بأي كمية و في أي وقت ثم في اليوم الثالث تعود مرة أخرى لـ 500 سعرة حرارية و في اليوم التالي تأكل أيضا ما تريد و هكذا.
أري الدهشة على وجوهكم و عدم التصديق أو الشك على الأقل. حسنا .. أنا كذلك أيضا و لكن و كما يقول المثل: الماء يكذب الغطاس.
الكتاب مكتوب بإسلوب تجاري نوعا ما و كأنه يسوق لمنتج معين على غرار إعلانات سعر المنتج ثابت و سعر الشحن ثابت أينما كنت. إتصل الأن. و تكرار للمعلومة بصور مختلفة على مدار الصفحات. و لكنه في النهاية كتاب صغير أنهيته في جلستين فقط.
به عدة وصفات لتحضير وجبات لا تزيد عن 400 سعرة حرارية و به إجابة عن كافة تساؤلاتك حول هذا النظام الغذائي العجيب.
الموضوع يبدو أبسط من اللازم و لكن التنفيذ هو الجحيم بعينه.
في اليوم الأول مرت الأمور بسلام حتى الثامنة مساء و بعدها صار الجوع هو سيد الموقف. فكرت حينها فكرة سريعة. ألا ينتهي اليوم في الثانية عشرة ليلا؟ إذا سأصبر أربعة ساعات و آكل ما أريد فقد بدأ اليوم الفري. و هذا ما حدث بالفعل. وجدت نفسي في اليوم الحر آكل كما تأكل الأنعام. استهلكت أربعة آلاف سعر حراري في يوم واحد. ثم العذاب في اليوم التالي ثم مهرجان الطعام في اليوم الذي يليه و هكذا حتى انتهى الأسبوع و انتهت التجربة الأليمة التي لم تتكرر بعد ذلك أبدا.
عدت بعدها لنظام الدايت العادي ذو الألف و خمسمائة سعرة حرارية و فقدت الخمسة كيلو جرامات ثم زدتهم ثم فقدتهم ثم زدت سبعة كيلو جرامات و أمضي قدما لا أبالي بأحد و لا بشيء.
April 17, 2017
I was trying to find a way to lose some weight and I was really having a hard time finding a diet I could stick with. Well I have found it. So when I ordered this book I started on chapter 2 because I wanted to start the diet right away. I then proceeded to read chapter 3 about the feast day. But then I went back to chapter 1 and found it to be very interesting all the research and results they have seen. So I really do recommend reading the entire book as it's very good. I am going to try a couple of recipes in the book this week.
So about how I'm doing on the every other day diet. So at the beginning of August 2016 I weighted 159 lbs. and today Sept 6,2016 I'm at 146 lbs. (even went on a week long vacation and still stuck with this diet very easily) So I am very pleased. And I find this diet so easy as I know on diet day I only have to hold out till tomorrow to eat what every I want. I have notice that I'm not as hungry as I was before and I have cut out all snacking between meals which was a huge problem for me. I am truly going to stay on this diet for the long term as in chapter 7 it goes into how to maintain your weight once you take it off.
UPDATE: It's now Dec 3, 2017 and I am at 131 lb. still been doing great on this diet.
UPDATE 2: it's March 5th 2017 and I'm now 122 still doing good and soon will reach my goal and go to the maintain phase.
UPDATE ABOUT WHAT I EAT ON DIET DAY (April 17th,2017): So I have found the suggestion in the book of eating a 400 calorie meal and then a 100 calorie snack (which I tried to do when starting this diet) did not work for me. I really do enjoy eating (the actual act of eating). So what I have been doing is breaking it down into smaller meals. I do skip breakfast as she suggests and I don't eat anything until I'm actually hungry. I have water and low calorie (5 cal per 8oz or less) drinks only, as it is true sometimes I was dehydrated not actually hungry). That is one thing this diet has given me a true sense of when I'm actually hungry as before I would eat out of routine and boredom. So when I do feel hungry usually this is somewhere between 11am and 3pm depending how busy I am (If I am really focused on something it tends to keep my mind of eating) Then I will either have low or no sugar oatmeal (100 to 120 cal per packet) with a 1/4 of a cup of blue berries (21 calories) or 1 cup of cereal (special K with red berries) with 1/4 cup of milk (148 calories). Then this will hold me over for 3 to 4 hours. Then I sometimes will just eat a old Wisconsin turkey sausage snack stick (45 cal with 4g of protein). then between 4pm and 7pm I have my dinner which is either a can of lite soup (I choose ones that our between 70 to 110 per serving and the can is 2 servings so eating the entire can is 140 to 220 calories) these soups can be a hit or a miss taste wise so try a lot of different ones and find the ones you like or I eat 2 packets of oatmeal with 1/4 cup blueberries (221 calories) or a michelina's frozen entree (my favorite is Lasagna with meat sauce 240 cal). So my total calorie count for the day is now between 306 to 433 calories depending on the foods I choose that day. I then add about 5 to 15 calories for my low calorie drinks. which brings me to 311 to 448 calories. Now depending on my calorie count I will add another snack around 7pm or 8pm either another turkey sausage stick (45cal) or a weight watchers ice cream bar (90 cal) (yes I eat ice cream on my diet day YAY!!!) or a no sugar added frozen fruit bar (35 cal). So doing my diet day with my food more spread out I don't feel starved and I continue to tell myself if I get hungry for something that has too many calories on diet day "You can have that tomorrow".
So about how I'm doing on the every other day diet. So at the beginning of August 2016 I weighted 159 lbs. and today Sept 6,2016 I'm at 146 lbs. (even went on a week long vacation and still stuck with this diet very easily) So I am very pleased. And I find this diet so easy as I know on diet day I only have to hold out till tomorrow to eat what every I want. I have notice that I'm not as hungry as I was before and I have cut out all snacking between meals which was a huge problem for me. I am truly going to stay on this diet for the long term as in chapter 7 it goes into how to maintain your weight once you take it off.
UPDATE: It's now Dec 3, 2017 and I am at 131 lb. still been doing great on this diet.
UPDATE 2: it's March 5th 2017 and I'm now 122 still doing good and soon will reach my goal and go to the maintain phase.
UPDATE ABOUT WHAT I EAT ON DIET DAY (April 17th,2017): So I have found the suggestion in the book of eating a 400 calorie meal and then a 100 calorie snack (which I tried to do when starting this diet) did not work for me. I really do enjoy eating (the actual act of eating). So what I have been doing is breaking it down into smaller meals. I do skip breakfast as she suggests and I don't eat anything until I'm actually hungry. I have water and low calorie (5 cal per 8oz or less) drinks only, as it is true sometimes I was dehydrated not actually hungry). That is one thing this diet has given me a true sense of when I'm actually hungry as before I would eat out of routine and boredom. So when I do feel hungry usually this is somewhere between 11am and 3pm depending how busy I am (If I am really focused on something it tends to keep my mind of eating) Then I will either have low or no sugar oatmeal (100 to 120 cal per packet) with a 1/4 of a cup of blue berries (21 calories) or 1 cup of cereal (special K with red berries) with 1/4 cup of milk (148 calories). Then this will hold me over for 3 to 4 hours. Then I sometimes will just eat a old Wisconsin turkey sausage snack stick (45 cal with 4g of protein). then between 4pm and 7pm I have my dinner which is either a can of lite soup (I choose ones that our between 70 to 110 per serving and the can is 2 servings so eating the entire can is 140 to 220 calories) these soups can be a hit or a miss taste wise so try a lot of different ones and find the ones you like or I eat 2 packets of oatmeal with 1/4 cup blueberries (221 calories) or a michelina's frozen entree (my favorite is Lasagna with meat sauce 240 cal). So my total calorie count for the day is now between 306 to 433 calories depending on the foods I choose that day. I then add about 5 to 15 calories for my low calorie drinks. which brings me to 311 to 448 calories. Now depending on my calorie count I will add another snack around 7pm or 8pm either another turkey sausage stick (45cal) or a weight watchers ice cream bar (90 cal) (yes I eat ice cream on my diet day YAY!!!) or a no sugar added frozen fruit bar (35 cal). So doing my diet day with my food more spread out I don't feel starved and I continue to tell myself if I get hungry for something that has too many calories on diet day "You can have that tomorrow".
August 10, 2016
This diet plan sounds both crazy and oddly sensible. To lose an average of twelve pounds per month, you alternate daily between diet and feast days. Diet days are 500 calories only – one 400 calorie meal and one 100 calorie snack. Feast days are whatever you want to eat, no restrictions. Maintenance plan is Monday, Wednesday, Friday 1,000 calories a day – two 400 calorie meals plus two 100 calorie snacks. The other four days are whatever you want to eat.
UIC nutrition researcher Krista Varady bases her weight loss claims for this dietary pattern on her multiple research projects demonstrating safety, significant weight loss success, and improvement of various metabolic markers (blood sugar, blood pressure, cholesterol). She tried different fasting amounts – zero calories made people crazy (I bet) and higher amounts didn’t have the same weight loss effect. 500 calories, when alternated with days of unlimited consumption, was proven safe. She does state that some study participants reported having issues with hunger on diet days but that diet day hunger pangs passed after the first two weeks. Plus it’s easier to power through when you know the next day you can eat whatever.
Dr. Varady herself was surprised to discover that people didn’t really pig out on feast days. 500 calories is about 25% of appropriate daily calories. On feast days, she predicted consumption of 150% of appropriate daily calories; in reality, it was more like 125%. She speculates that the diet day fasting reset what people felt they needed to eat. Another advantage of the diet, she states, is the high rate of fat loss and the low rate of muscle loss, a big metabolic bonus.
Besides solving the issue of constant caloric restriction, it sounds like something I could recommend to those who state they’ve truly cut back and the weight just won’t come off. Based on her research, I’m guessing this plan shakes up metabolism. Someone who is already restricting probably would have an easy time with the 500 calorie diet days and would be frustrated enough to try something new.
Not only is this plan easy to understand, the book includes very easy-to-prepare 400 calorie lunch and dinner options plus easy snack suggestions. She also includes frozen and takeout entrée ideas if you don’t feel like preparing your own food.
I’m not sure how this would work with someone with type 2 diabetes, the population I primarily treat. In addition to medication issues, I’d be curious what happens to blood sugar levels on the eat-whatever-you-want days. Dr. Varady does express caution using this diet with diabetes, especially type 1, and some other health issues. Testing the efficacy and safety of this diet in those with type 2 diabetes would make a great future research project.
Other questions I have include the value of actual dietary nutritional content long-term and impact on disordered eating. Yes, metabolic markers improve regardless of feast day meal content but that’s likely due to the weight loss. What about overall long-term health if someone’s feast day is always fried chicken, cheese grits, and apple pie? And what does it do to your relationship with food if you’re always tracking whether it’s your 1,000 calorie day or your all-you-can-eat day?
Bottom line, a diet worth considering if you want to lose some weight and don’t have a chronic condition treated with medication tied to dietary patterns. Yes, I have some questions but I love a researcher who is willing to test and challenge prevailing weight loss practices.
UIC nutrition researcher Krista Varady bases her weight loss claims for this dietary pattern on her multiple research projects demonstrating safety, significant weight loss success, and improvement of various metabolic markers (blood sugar, blood pressure, cholesterol). She tried different fasting amounts – zero calories made people crazy (I bet) and higher amounts didn’t have the same weight loss effect. 500 calories, when alternated with days of unlimited consumption, was proven safe. She does state that some study participants reported having issues with hunger on diet days but that diet day hunger pangs passed after the first two weeks. Plus it’s easier to power through when you know the next day you can eat whatever.
Dr. Varady herself was surprised to discover that people didn’t really pig out on feast days. 500 calories is about 25% of appropriate daily calories. On feast days, she predicted consumption of 150% of appropriate daily calories; in reality, it was more like 125%. She speculates that the diet day fasting reset what people felt they needed to eat. Another advantage of the diet, she states, is the high rate of fat loss and the low rate of muscle loss, a big metabolic bonus.
Besides solving the issue of constant caloric restriction, it sounds like something I could recommend to those who state they’ve truly cut back and the weight just won’t come off. Based on her research, I’m guessing this plan shakes up metabolism. Someone who is already restricting probably would have an easy time with the 500 calorie diet days and would be frustrated enough to try something new.
Not only is this plan easy to understand, the book includes very easy-to-prepare 400 calorie lunch and dinner options plus easy snack suggestions. She also includes frozen and takeout entrée ideas if you don’t feel like preparing your own food.
I’m not sure how this would work with someone with type 2 diabetes, the population I primarily treat. In addition to medication issues, I’d be curious what happens to blood sugar levels on the eat-whatever-you-want days. Dr. Varady does express caution using this diet with diabetes, especially type 1, and some other health issues. Testing the efficacy and safety of this diet in those with type 2 diabetes would make a great future research project.
Other questions I have include the value of actual dietary nutritional content long-term and impact on disordered eating. Yes, metabolic markers improve regardless of feast day meal content but that’s likely due to the weight loss. What about overall long-term health if someone’s feast day is always fried chicken, cheese grits, and apple pie? And what does it do to your relationship with food if you’re always tracking whether it’s your 1,000 calorie day or your all-you-can-eat day?
Bottom line, a diet worth considering if you want to lose some weight and don’t have a chronic condition treated with medication tied to dietary patterns. Yes, I have some questions but I love a researcher who is willing to test and challenge prevailing weight loss practices.
December 21, 2013
We all know that the way to lose weight is to eat less and more healthily and exercise more. Yet I'm always interested in reading the different diet books to see what their approach is.
This one is simple ... you eat 500 calories on "Diet Day" of anything you want and then as much as you want of anything you want the next day ("Feast Day") and keep alternating days (hence the name ... "every other day"). You can have booze but keep in mind that on Diet Day, depending on what you drink, you may not have many calories left for food.
In theory, it makes sense to me. You are eating about 25% of your usual calories on Diet Day. Say on Feast Day you eat what you usually eat which equals 100% of your usual calories. So between the two days you are eating 125% of your calories rather than 200%. Then you do it again the next two days and so on. Even if you overate on Feast Day to 125%, you are still only eating 150% of your calories rather than 200% between the two days.
On Diet Day, you can have whatever you want as long as you don't go over your 500 calories. The author suggests you skip breakfast and have a 400 calorie lunch or supper and a 100 calorie snack (there are lots of recipes and suggestions included in the book). Drink lots of water and tea/coffee, chew gum and exercise in the morning.
To back up this theory, she includes her scientific data and true stories of people it's worked for. There is also a maintenance program along with advice on how/when to exercise and keep your motivation going.
I think Diet Days would be tough ... I don't do hunger well. I've had to fast and it wasn't fun. But as the author reminds us, basically you are sucking it up for a day and you can have whatever you want the next. You aren't depriving yourself of anything because you know you can always have it "tomorrow".
Blog review post: http://www.teenaintoronto.com/2013/12...
This one is simple ... you eat 500 calories on "Diet Day" of anything you want and then as much as you want of anything you want the next day ("Feast Day") and keep alternating days (hence the name ... "every other day"). You can have booze but keep in mind that on Diet Day, depending on what you drink, you may not have many calories left for food.
In theory, it makes sense to me. You are eating about 25% of your usual calories on Diet Day. Say on Feast Day you eat what you usually eat which equals 100% of your usual calories. So between the two days you are eating 125% of your calories rather than 200%. Then you do it again the next two days and so on. Even if you overate on Feast Day to 125%, you are still only eating 150% of your calories rather than 200% between the two days.
On Diet Day, you can have whatever you want as long as you don't go over your 500 calories. The author suggests you skip breakfast and have a 400 calorie lunch or supper and a 100 calorie snack (there are lots of recipes and suggestions included in the book). Drink lots of water and tea/coffee, chew gum and exercise in the morning.
To back up this theory, she includes her scientific data and true stories of people it's worked for. There is also a maintenance program along with advice on how/when to exercise and keep your motivation going.
I think Diet Days would be tough ... I don't do hunger well. I've had to fast and it wasn't fun. But as the author reminds us, basically you are sucking it up for a day and you can have whatever you want the next. You aren't depriving yourself of anything because you know you can always have it "tomorrow".
Blog review post: http://www.teenaintoronto.com/2013/12...
February 5, 2014
I first saw the author of this book on CBS This Morning and thought, "Can't be true." Got the book anyway. It arrived three weeks ago and I am already 8 pounds lighter. The text is understandable and instantly usable. She does not spend a lot of time justifying the diet like so many books of this genre do. Her research and anecdotal evidence is compelling. She has included a number of recipes that I, personally, won't avail myself of. I prefer buying low-cal frozen meals at the supermarket.
I was able to start the diet the day the book arrived. I've personally modified her instructions a little by using an app, "myfitnesspal.com" and holding to about 2000 calories on my "up" days. (Super Bowl Sunday excepted.) I also allow myself to go 20-30% over the recommended 500 calories on my "down" days and make up for it the next day. Her instructions for maintaining the weight loss seem practical and doable. That's always the test of any weight loss regimen.
Give it a try, if other things haven't worked for you. What have you got to lose? (Grin)
I was able to start the diet the day the book arrived. I've personally modified her instructions a little by using an app, "myfitnesspal.com" and holding to about 2000 calories on my "up" days. (Super Bowl Sunday excepted.) I also allow myself to go 20-30% over the recommended 500 calories on my "down" days and make up for it the next day. Her instructions for maintaining the weight loss seem practical and doable. That's always the test of any weight loss regimen.
Give it a try, if other things haven't worked for you. What have you got to lose? (Grin)
August 30, 2018
فكرة الكتاب
فكرة الكتاب اتباع حمية تناول ما تريد اليوم ،ولا تتجاوز 500 سعرة في اليوم الموالي وهكذا
(وهذا معروف عندنا نحن المسلمين تحت مسمى صيام داود (يصوم يوما ويفطر يوما
شرحت المؤلفة دراستها وحميتها ، قدمت مجموعة من الأطعمة التي لا تتجاوز 400 سعرة مع وجبات خفيفة بمقدار 100 سعر حراري ،وذكرت نماذج لأشخاص نجح معهم النظام من بينهم هي نفسها
الرأي الشخصي كمهتمة بالمجال وحاصلة على شهادة في التغذية
1- هذا النظام مثله مثل غيره إذ أنه من الصعب انهاء حياتنا نصوم يوما بعد يوم
2- لا أحبذ كلمة حمية ، فالصحيح اتباع أسلوب حياة صحي
3- تناول أقل من 1200 سعرة يوميا مضر مع الوقت
4- صيام يومين في الأسبوع هو الأصح
5- الرياضة لا تقتصر على المشي وتمارين الكارديو ، على الرياضي أن يقوم بتمارين المقاومة حتى يبني العضل ويزيد عملية الأيض في جسمه
6- الأصح تناول السعرات اللازمة في اليوم الأول دون افراط وتخفيض 500 سعرة في اليوم الموالي
الزبدة
1- معلومات لابأس بها حاولت المؤلفة محاربة فكرة الحرمان ويوم الوليمة وغيرها من المصطلحات التي لا أتفق معها شخصيا
2- الحشو والاطناب والتكرار وووو وإلا لكان في الكتاب أول عشر صفحات لا أكثر
3-إذا كنت تعاني من الوزن الزائد ولا تمارس الرياضة فلا تقرأ هذا الكتاب ولا غيره .. اذهب لليوتيوب هناك ملايين فيديوهات الرياضة أو سجل في أقرب نادٍ واشكرني ^_^
فكرة الكتاب اتباع حمية تناول ما تريد اليوم ،ولا تتجاوز 500 سعرة في اليوم الموالي وهكذا
(وهذا معروف عندنا نحن المسلمين تحت مسمى صيام داود (يصوم يوما ويفطر يوما
شرحت المؤلفة دراستها وحميتها ، قدمت مجموعة من الأطعمة التي لا تتجاوز 400 سعرة مع وجبات خفيفة بمقدار 100 سعر حراري ،وذكرت نماذج لأشخاص نجح معهم النظام من بينهم هي نفسها
الرأي الشخصي كمهتمة بالمجال وحاصلة على شهادة في التغذية
1- هذا النظام مثله مثل غيره إذ أنه من الصعب انهاء حياتنا نصوم يوما بعد يوم
2- لا أحبذ كلمة حمية ، فالصحيح اتباع أسلوب حياة صحي
3- تناول أقل من 1200 سعرة يوميا مضر مع الوقت
4- صيام يومين في الأسبوع هو الأصح
5- الرياضة لا تقتصر على المشي وتمارين الكارديو ، على الرياضي أن يقوم بتمارين المقاومة حتى يبني العضل ويزيد عملية الأيض في جسمه
6- الأصح تناول السعرات اللازمة في اليوم الأول دون افراط وتخفيض 500 سعرة في اليوم الموالي
الزبدة
1- معلومات لابأس بها حاولت المؤلفة محاربة فكرة الحرمان ويوم الوليمة وغيرها من المصطلحات التي لا أتفق معها شخصيا
2- الحشو والاطناب والتكرار وووو وإلا لكان في الكتاب أول عشر صفحات لا أكثر
3-إذا كنت تعاني من الوزن الزائد ولا تمارس الرياضة فلا تقرأ هذا الكتاب ولا غيره .. اذهب لليوتيوب هناك ملايين فيديوهات الرياضة أو سجل في أقرب نادٍ واشكرني ^_^
December 30, 2014
3.5 stars.....
I purchased and devoured (lol) this book in a few hours. I have three wardrobes...."the sweet and husky" (preferred), the "chubby but still cute" wardrobe and "omg i'm about to burst" wardrobe. For a year I was also at the "wow is that only one person" wardrobe. Thankfully I've never re-reached that point for the past fifteen years.
I've been up and down fifty pounds since the age of fifteen (90 pounds when you include that one year phase of being dangerously big) about six zillion times. I love food. I'm not an emotional eater or binge eater but I am a chronic overeater. Well I'm at the top of that 50 pounds once again.
So two friends told me about the magic of partial fasting and their success with it. They look great and are still enjoying their food half the time.
I read this book and it makes lots of sense on an intuitive level and I'm going to try it out and see what happens. I start on Jan. 7 as I am going for a short stay to Cuba at an all-inclusive so I want to enjoy my pina coladas and yummy meat dishes.
Wish me luck....maybe I'll even have to get another wardrobe....."is that Robert Downey jr.?" wardrobe....
Wish me luck!!!!!!
September 7, 2014
The book is well written in an easy to follow style. Varady is a scientist and bases her writing on her own research and the research of others. The evidence is compelling and the advice on how to follow the diet is well structured. It's also very clear how a maintenance regime will ensure no subsequent weight gain.
Varady doesn't really acknowledge how people with disordered eating or eating disorders will cope on this diet. I know that my eating is disordered and I can overeat substantially. So I feel I do need to keep an eye on my calorie intake during 'feast' days where she says that everyone eats up to 125% of their recommended calorie intake. I am sure that if I wasn't careful I would eat 150%, although even with that amount of intake I should still lose, albeit at a slower rate.
I've started with every-other-day fasting just this week and I couldn't fit in a strict day-on, day-off approach because of commitments (involving food!) I already had in my diary but I did fast for 3 days out of 7 and I lost 3 lbs in that week. It's early days, but initial results are promising. I was also surprised that the fasting days were not as arduous as I was expecting. Yes I was hungry, but it was easy to accept that and not to be tempted. I've found it better for me to eat my one meal in the evening and I intend to keep pursuing this approach until I am back at my fighting weight!
What I would have liked to have seen more of is some additional detail - certain facts are presented that left me wanting to know more. For example, she states that someone who is at a given weight and who has always weighed that amount has a higher metabolic rate than someone of the same weight but who has been overweight and has dieted. I wanted to know if that was a reversible characteristic or that person would always have a dented metabolic rate.
My overall view of this book is that it clearly sets the case for every-other-day fasting (500 cal limit) and provides enough guidance for it to be easy to follow. It also shows how a maintenance fast day (1000 cal) is a sustainable approach.
Varady doesn't really acknowledge how people with disordered eating or eating disorders will cope on this diet. I know that my eating is disordered and I can overeat substantially. So I feel I do need to keep an eye on my calorie intake during 'feast' days where she says that everyone eats up to 125% of their recommended calorie intake. I am sure that if I wasn't careful I would eat 150%, although even with that amount of intake I should still lose, albeit at a slower rate.
I've started with every-other-day fasting just this week and I couldn't fit in a strict day-on, day-off approach because of commitments (involving food!) I already had in my diary but I did fast for 3 days out of 7 and I lost 3 lbs in that week. It's early days, but initial results are promising. I was also surprised that the fasting days were not as arduous as I was expecting. Yes I was hungry, but it was easy to accept that and not to be tempted. I've found it better for me to eat my one meal in the evening and I intend to keep pursuing this approach until I am back at my fighting weight!
What I would have liked to have seen more of is some additional detail - certain facts are presented that left me wanting to know more. For example, she states that someone who is at a given weight and who has always weighed that amount has a higher metabolic rate than someone of the same weight but who has been overweight and has dieted. I wanted to know if that was a reversible characteristic or that person would always have a dented metabolic rate.
My overall view of this book is that it clearly sets the case for every-other-day fasting (500 cal limit) and provides enough guidance for it to be easy to follow. It also shows how a maintenance fast day (1000 cal) is a sustainable approach.
December 3, 2020
Just an ok read for me, probably because I am an avid health conscious person and have been practicing a lot of the suggestions in the book. I am currently using the every other day fasting mainly because I got burned out on regular fasting. Actually eating 500 calories isn't a fast in my book. I have been eating keto for two and a half years and omad (one meal a day) which works for me. All the pointers outlined in the book is pretty basic for me at this point. I did find a few pointers but typically the book didn't have much to offer me.
January 20, 2019
Let's see if it works for me 😁
December 9, 2020
Super easy to understand and is very much in line with what Noom teaches. Ive been on noom for 10 months so this feels like a good Segway to kick start the 2nd half of the weight I need to lose.
December 19, 2021
I have told dozens of people about this diet and how crazy it sounds but it WORKS and it's EASY! I was introduced by friends who have had success and had been doing it a few weeks before I read the book, but I found the extra knowledge and suggestions to be super useful and validating. Seriously, DO IT!
April 7, 2019
La Dieta del Día siguiente
por Krista Varady
Antes de empezar, quisiera decir dos cosas:
1)que no soy experta en alguno de estos temas.
2) esta reseña está llena de spoilers.
El libro me ha gustado y me ha roto con algunos de mis paradigmas (lo que creo que es bastante bueno) y me ha enseñado a tener más crítica.
Por si no se entiende o da explicar el tema a tratar en este libro, habla sobre una solución de bajar peso de una manera fácil y atractiva (como tantos otros libros de dietas) mediante estar un día a dieta y al siguiente poder comer normal o “de fiesta”.
Este plan alimentario consiste en que el día de dieta, o mejor dicho, de semi-ayuno, solo tendrás permitido consumir el 25% de las calorías recomendadas (o sea, una aproximación de 500 calorías) cada segundo día.
“Consume 500 calorías el día que hacer régimen (día de dieta) y come lo que quieras al día siguiente (día de fiesta).”
-Página 16.
La hipótesis nació a partir de investigaciones pasadas que informan que los mecanismos bioquímicos desencadenados por la restricción de calorías son anticancerígenos. De ese punto la Dra. Krista empezó su propia investigación, tratando que a partir de una restricción alimentaria en ratones con el objetivo de retardar el crecimiento de células cancerígenas sin que el animal bajara de peso (como siempre ocurre). Pero su investigación en esta área falló, pero dio pie a lo que ahora es “la dieta del día siguiente”.
La razón fue que los ratones el “día de fiesta” consumían del 150% hasta el 170% de las calorías recomendadas, pero nunca llegaban al 200% para compensar el día de ayuno, por lo cual siempre iban a bajar de peso. Y eso mismo es lo que pasa en los humanos.
Como dato; el ayuno del 25% previene la pérdida de músculo, garantizando que la inmensa cantidad de peso perdido será de grasa, y no suficiente con ello, los sujetos de estudio (personas con obesidad y sobrepeso), su colesterol se desplomó, presentaron menor presión arterial y un corazón más fuerte y saludable.
En el libro cuenta con un lenguaje en su mayoría informal, con un leve tono científico (aunque muy bien explicado) teniendo un tipo de narrador protagonista y omnisciente, ya que se habla de la vivencia, experimentaciones y descubrimientos que realizó la Dra. Krista. También cuenta con narradores testigos que enseñan sus historias inspiradoras mostrando la funcionalidad de esta dieta, las cuales la mayoría me agradaron a excepción de la de Fred, en donde en una parte dice que:
“El día de dieta tomaba mucha agua para calmar mi hambre. También tomaba refrescos light, mascaba chicle y bebía la ocasional taza de café, todo lo cual tiene cero calorías.”
-Página 52.
Lo que me hace pensar que este libro tiene en mayor escala la importancia de bajar de peso, que llevar una nutrición correcta. Es decir, un ejemplo así no debería ser un ejemplo a seguir y me pregunto por qué decidieron agregar su historia y se me ocurren dos opciones:
1) No lo pensaron.
2) Es una muestra de lo fácil y cómodo que puede ser seguir esta dieta y atraer a más personas a intentarla.
En la página 40 habla sobre que el día de dieta recomienda que sus comidas sean más grasosas debido a que es “más sabrosa y satisfactoria” siendo menos posible infringir la dieta.
PD: en las páginas 30 y 31 viene como sacar tu IMC (índice de masa corporal) y los valores para determinar si tu peso es normal o si tienes sobrepeso u obesidad. Pero me he dado cuenta de dos cosas que me hubiera gustado que agregaran:
1) No viene el valor de un bajo peso (aunque este dato no es difícil de entender al empezar a leer que un peso normal es a partir de un IMC de 18.5), supongo que es porque este libro/estudio se hizo pensando en personas con sobrepeso, pero pienso que hubiera estado bien agregar este tipo de dato, es decir, nunca se sabe quién tipo de persona quiera seguir este régimen y hasta donde pueda llegar.
2) El IMC no solo tiene en cuenta el peso de la grasa, sino de todo el cuerpo. (Músculos, huesos, retención de líquidos, etc.) Por ejemplo, puede haber alguien con bastante musculatura y a la vez ser bastante esbelto, pero su IMC mostrará ser el de alguien con sobrepeso, por lo que si a alguien le dan solo este dato, se pensará normalmente en alguien con rollitos.
Pero pasa lo mismo que en el ejemplo uno, este libro/estudio no se hiso pensando en este tipo de personas, pero opino que es algo que hubiera valido la pena agregar.
El libro cuenta con cierto tipo de recomendaciones para el “día de dieta”, como por ejemplo:
• Pesarse a diario; está comprobado que las personas que se pesan a diario pierden más peso, esto se da porque estás más al pendiente de tu proceso y empezar a conocer cómo trabaja tu cuerpo (como por ejemplo, que alimentos te hinchan) y ver cómo una mala nutrición o exceso de comida te impiden avanzar. Pero tengo un problema con esta sugerencia, ya que está igualmente demostrado que genera obsesión en gran parte de las personas.
• No desayunar; esto es debido a que si desayunas más tarde te volverá a dar hambre y corres riesgo a que tus próximas comidas te sobrepases de las 500 calorías recomendadas.
• No contar calorías; esto lo dicen debido a que a partir de la página 91 a 160 vienen comidas con medidas exactas para llevar el día de dieta más levadero, pero claro, que si usted quiere hacer algo diferente, obviamente lo tiene que contar.
• Hacer un plan para el día de dieta cumplirlo; es complicado hacer tu plan en el mismo momento ya que puedes no saber qué comer y excederse o no consumir lo suficiente
• No hacer micro comidas, debido a que se corre un mayor riesgo de contar mal las calorías.
• No escatimar las grasas; normalmente, la mayoría de dietas las limitan, pero en realidad son las más saciantes (sin contar los beneficios de los lípidos)
• Cuando vayas a un restaurante, checa el menú; siempre corres el riesgo de contar mal las calorías, por ende, busca los platillos por internet.
Un dato que leí y me pareció en parte sorprendente, fue que puedes comer incluso en lugares como McDonald’s, como por ejemplo unos McNuggets.
• Sacar provecho a tu refrigerio; El día de dieta habitual incluye un platillo (ya sea comida o cena) de 400 kcal y un refrigerio de 100, y el mejor momento para tomarlo es la media tarde (No en la noche)
Dato:
“Si adoptas el hábito de ingerir refrigerios pequeños bajos en calorías, pronto te acostumbrarás al tamaño menor, y tenderás a consumir siempre refrigerios chicos”
-Página 64.
El libro cuenta con tips de como calmar el hambre:
• Tomar agua:
• Evitar los refrescos de dieta y endulzantes artificiales ya que estos provocan más hambre, ya que cuando comes algo dulce pero pobre en calorías tu cerebro genera un mayor antojo de cosas dulces para recibir su dosis de “energía”.
• Tomar una taza de café o té, ya que reducen el hambre. Además, el té ayuda a la reducción de grasa en el cuerpo, aunque el más recomendable de consumir sería té verde, ya que este lo asocian con un menor riesgo de numerosos tipos de cáncer, diabetes tipo 2 y Alzheimer. Por otra parte, el café se asocia con una gama de beneficios a la salud, como por ejemplo; prevención de diabetes tipo 2, el mal de Alzheimer, Parkinson y cáncer de hígado. Claro siempre que a estos se les agregue nada.
• Masticar chicle sin azúcar, es una forma de engañar al hambre, e incluso ayuda a controlar el estrés. Pero leyendo este punto me surgió un par de dudas:
1. ¿Mascar chicle no era malo para los dientes? Respuesta= Solo si este tiene azúcar.
2. ¿Si este tipo de chicles no tienen azúcar no deben de tener un edulcorante (que ya hemos visto que no son recomendables)? Respuesta= Si.
Y como en cualquier dieta recomendada para bajar de peso, se sabe que el ejercicio es una parte muy importante. La Dra. Krista en el libro nos dice que el momento adecuado es antes de una comida (ya que después de una te puede dar más hambre), o por lo menos hacer esto el día de dieta, y también habla sobre los beneficios de hacer actividad física.
“El ejercicio es medicina eficaz para tu cuerpo y mente. Y si lo combinas con la dieta del día siguiente, tendrás un método muy efectivo para la salud”
-Página 162.
Al final del libro vienen otros tipos de recomendaciones como “creer en ti”, seguir con el régimen, controlar tus porciones, etc.
Conclusión final del libro: considero que es bueno, te explica de forma concreta lo que la autora piensa, y aunque no estoy de acuerdo con todo lo que piensa, comprendo porqué ella lo recomienda, ya que son cosas fáciles de entender y sobretodo seguir (lo que le asegura éxito en este tipo de régimen). Ha roto un par de paradigmas que tenía y me ha enseñado muchas cosas (aunque no todas las hubiera hablado directamente), siento que este libro me ayudó mucho para ser una persona más crítica y un poco más flexible con mí forma de pensar.
Es un libro bastante básico y fácil de entender, debido a que no está escrito con lenguaje científico, si no en uno informal que todos comprendemos (sin quedarnos atrás).
Si lo recomiendo, le veo bastante potencial, pero recomendaría siempre tener en cuenta una dieta saludable/natural.
por Krista Varady
Antes de empezar, quisiera decir dos cosas:
1)que no soy experta en alguno de estos temas.
2) esta reseña está llena de spoilers.
El libro me ha gustado y me ha roto con algunos de mis paradigmas (lo que creo que es bastante bueno) y me ha enseñado a tener más crítica.
Por si no se entiende o da explicar el tema a tratar en este libro, habla sobre una solución de bajar peso de una manera fácil y atractiva (como tantos otros libros de dietas) mediante estar un día a dieta y al siguiente poder comer normal o “de fiesta”.
Este plan alimentario consiste en que el día de dieta, o mejor dicho, de semi-ayuno, solo tendrás permitido consumir el 25% de las calorías recomendadas (o sea, una aproximación de 500 calorías) cada segundo día.
“Consume 500 calorías el día que hacer régimen (día de dieta) y come lo que quieras al día siguiente (día de fiesta).”
-Página 16.
La hipótesis nació a partir de investigaciones pasadas que informan que los mecanismos bioquímicos desencadenados por la restricción de calorías son anticancerígenos. De ese punto la Dra. Krista empezó su propia investigación, tratando que a partir de una restricción alimentaria en ratones con el objetivo de retardar el crecimiento de células cancerígenas sin que el animal bajara de peso (como siempre ocurre). Pero su investigación en esta área falló, pero dio pie a lo que ahora es “la dieta del día siguiente”.
La razón fue que los ratones el “día de fiesta” consumían del 150% hasta el 170% de las calorías recomendadas, pero nunca llegaban al 200% para compensar el día de ayuno, por lo cual siempre iban a bajar de peso. Y eso mismo es lo que pasa en los humanos.
Como dato; el ayuno del 25% previene la pérdida de músculo, garantizando que la inmensa cantidad de peso perdido será de grasa, y no suficiente con ello, los sujetos de estudio (personas con obesidad y sobrepeso), su colesterol se desplomó, presentaron menor presión arterial y un corazón más fuerte y saludable.
En el libro cuenta con un lenguaje en su mayoría informal, con un leve tono científico (aunque muy bien explicado) teniendo un tipo de narrador protagonista y omnisciente, ya que se habla de la vivencia, experimentaciones y descubrimientos que realizó la Dra. Krista. También cuenta con narradores testigos que enseñan sus historias inspiradoras mostrando la funcionalidad de esta dieta, las cuales la mayoría me agradaron a excepción de la de Fred, en donde en una parte dice que:
“El día de dieta tomaba mucha agua para calmar mi hambre. También tomaba refrescos light, mascaba chicle y bebía la ocasional taza de café, todo lo cual tiene cero calorías.”
-Página 52.
Lo que me hace pensar que este libro tiene en mayor escala la importancia de bajar de peso, que llevar una nutrición correcta. Es decir, un ejemplo así no debería ser un ejemplo a seguir y me pregunto por qué decidieron agregar su historia y se me ocurren dos opciones:
1) No lo pensaron.
2) Es una muestra de lo fácil y cómodo que puede ser seguir esta dieta y atraer a más personas a intentarla.
En la página 40 habla sobre que el día de dieta recomienda que sus comidas sean más grasosas debido a que es “más sabrosa y satisfactoria” siendo menos posible infringir la dieta.
PD: en las páginas 30 y 31 viene como sacar tu IMC (índice de masa corporal) y los valores para determinar si tu peso es normal o si tienes sobrepeso u obesidad. Pero me he dado cuenta de dos cosas que me hubiera gustado que agregaran:
1) No viene el valor de un bajo peso (aunque este dato no es difícil de entender al empezar a leer que un peso normal es a partir de un IMC de 18.5), supongo que es porque este libro/estudio se hizo pensando en personas con sobrepeso, pero pienso que hubiera estado bien agregar este tipo de dato, es decir, nunca se sabe quién tipo de persona quiera seguir este régimen y hasta donde pueda llegar.
2) El IMC no solo tiene en cuenta el peso de la grasa, sino de todo el cuerpo. (Músculos, huesos, retención de líquidos, etc.) Por ejemplo, puede haber alguien con bastante musculatura y a la vez ser bastante esbelto, pero su IMC mostrará ser el de alguien con sobrepeso, por lo que si a alguien le dan solo este dato, se pensará normalmente en alguien con rollitos.
Pero pasa lo mismo que en el ejemplo uno, este libro/estudio no se hiso pensando en este tipo de personas, pero opino que es algo que hubiera valido la pena agregar.
El libro cuenta con cierto tipo de recomendaciones para el “día de dieta”, como por ejemplo:
• Pesarse a diario; está comprobado que las personas que se pesan a diario pierden más peso, esto se da porque estás más al pendiente de tu proceso y empezar a conocer cómo trabaja tu cuerpo (como por ejemplo, que alimentos te hinchan) y ver cómo una mala nutrición o exceso de comida te impiden avanzar. Pero tengo un problema con esta sugerencia, ya que está igualmente demostrado que genera obsesión en gran parte de las personas.
• No desayunar; esto es debido a que si desayunas más tarde te volverá a dar hambre y corres riesgo a que tus próximas comidas te sobrepases de las 500 calorías recomendadas.
• No contar calorías; esto lo dicen debido a que a partir de la página 91 a 160 vienen comidas con medidas exactas para llevar el día de dieta más levadero, pero claro, que si usted quiere hacer algo diferente, obviamente lo tiene que contar.
• Hacer un plan para el día de dieta cumplirlo; es complicado hacer tu plan en el mismo momento ya que puedes no saber qué comer y excederse o no consumir lo suficiente
• No hacer micro comidas, debido a que se corre un mayor riesgo de contar mal las calorías.
• No escatimar las grasas; normalmente, la mayoría de dietas las limitan, pero en realidad son las más saciantes (sin contar los beneficios de los lípidos)
• Cuando vayas a un restaurante, checa el menú; siempre corres el riesgo de contar mal las calorías, por ende, busca los platillos por internet.
Un dato que leí y me pareció en parte sorprendente, fue que puedes comer incluso en lugares como McDonald’s, como por ejemplo unos McNuggets.
• Sacar provecho a tu refrigerio; El día de dieta habitual incluye un platillo (ya sea comida o cena) de 400 kcal y un refrigerio de 100, y el mejor momento para tomarlo es la media tarde (No en la noche)
Dato:
“Si adoptas el hábito de ingerir refrigerios pequeños bajos en calorías, pronto te acostumbrarás al tamaño menor, y tenderás a consumir siempre refrigerios chicos”
-Página 64.
El libro cuenta con tips de como calmar el hambre:
• Tomar agua:
• Evitar los refrescos de dieta y endulzantes artificiales ya que estos provocan más hambre, ya que cuando comes algo dulce pero pobre en calorías tu cerebro genera un mayor antojo de cosas dulces para recibir su dosis de “energía”.
• Tomar una taza de café o té, ya que reducen el hambre. Además, el té ayuda a la reducción de grasa en el cuerpo, aunque el más recomendable de consumir sería té verde, ya que este lo asocian con un menor riesgo de numerosos tipos de cáncer, diabetes tipo 2 y Alzheimer. Por otra parte, el café se asocia con una gama de beneficios a la salud, como por ejemplo; prevención de diabetes tipo 2, el mal de Alzheimer, Parkinson y cáncer de hígado. Claro siempre que a estos se les agregue nada.
• Masticar chicle sin azúcar, es una forma de engañar al hambre, e incluso ayuda a controlar el estrés. Pero leyendo este punto me surgió un par de dudas:
1. ¿Mascar chicle no era malo para los dientes? Respuesta= Solo si este tiene azúcar.
2. ¿Si este tipo de chicles no tienen azúcar no deben de tener un edulcorante (que ya hemos visto que no son recomendables)? Respuesta= Si.
Y como en cualquier dieta recomendada para bajar de peso, se sabe que el ejercicio es una parte muy importante. La Dra. Krista en el libro nos dice que el momento adecuado es antes de una comida (ya que después de una te puede dar más hambre), o por lo menos hacer esto el día de dieta, y también habla sobre los beneficios de hacer actividad física.
“El ejercicio es medicina eficaz para tu cuerpo y mente. Y si lo combinas con la dieta del día siguiente, tendrás un método muy efectivo para la salud”
-Página 162.
Al final del libro vienen otros tipos de recomendaciones como “creer en ti”, seguir con el régimen, controlar tus porciones, etc.
Conclusión final del libro: considero que es bueno, te explica de forma concreta lo que la autora piensa, y aunque no estoy de acuerdo con todo lo que piensa, comprendo porqué ella lo recomienda, ya que son cosas fáciles de entender y sobretodo seguir (lo que le asegura éxito en este tipo de régimen). Ha roto un par de paradigmas que tenía y me ha enseñado muchas cosas (aunque no todas las hubiera hablado directamente), siento que este libro me ayudó mucho para ser una persona más crítica y un poco más flexible con mí forma de pensar.
Es un libro bastante básico y fácil de entender, debido a que no está escrito con lenguaje científico, si no en uno informal que todos comprendemos (sin quedarnos atrás).
Si lo recomiendo, le veo bastante potencial, pero recomendaría siempre tener en cuenta una dieta saludable/natural.
May 4, 2021
I read about this diet a while ago, looked to see if I could get the book through interlibrary loan (I couldn't) and then ordered a copy on Amazon.
While I was waiting for the book (it took a month to get here because it got temporarily lost in the mail), I gave the diet a go. Now, I burn a lot of calories. I average about 14,000 steps a day, some of that jogging, and am working on my upper body strength. I decided that maybe I should just do 800 calories on the diet days. Or maybe even 1000. That would still leave me with a pretty substantial caloric deficit. After 4 1/2 weeks of that I had lost 5 1/2 pounds, which I thought was pretty good (I am trying to lose about 12 pounds total).
But it was tiring. Even with 800-1000 calories on the diet days, I found my general energy levels dropping and my running performance getting a bit worse. I was also tired of calorie counting. Just before I got the book, I decided to take a maintenance break for a week or two.
Now I have read the book itself. The author claims that there is something almost magical about consuming 25% of your calorie requirements on diet days. I'm not convinced of this, but I'm intrigued enough that I will try it when I launch back in.
Like all diet books I've seen, it has a fair bit of padding. I appreciated the fact that she went over the research she'd done in developing this diet. I don't doubt that it works, mostly, but I do suspect that it doesn't work for everyone, at least not up to the point of "4 weeks, 12 pounds, 2 sizes." In the final chapter, on the maintenance phase of the diet, she talks about a 3-year study that began with 6 months of the EODD: "While on the EOD diet, participants in the study lost from 15 to 50 pounds, with an average loss of 25 pounds." That's an average of a pound a week, a pretty typical, healthy and sustainable amount of weight loss. It's not extraordinary or out of line with other diets. The EOD success program? It turns out that's what I was doing as the diet, with 1000 calories 3 days/week. Honestly I think that it might be a challenge for most people to stick to in the long term. Also, that's basically what I was doing before the book arrived, and I was very definitely losing weight, so it's pretty hard core for maintenance unless your calorie needs are quite low.
I found some things about it pretty depressing, though, and these are not the author's fault. The menus, with the snack and frozen food selections, showed me that so many people just eat garbage. If you eat garbage, like packaged cookies and snacks and other ultra-processed foods, this diet won't force you down the vegetable aisle. But really, you should go down the vegetable aisle, eat whole grains, eat real foods. I also wonder how these people are getting their necessary nutrients, because there are a lot of empty calories in those foods.
Likewise, the exercise section made it clear that this diet is suitable for people who are very sedentary. So, it will meet you where you are. Coming from where I am, though, I will probably not be leaning heavily on the suggested meals and recipes, and will continue to try to make sure my diet days include adequate protein, at a minimum, even if it means going over the calorie requirements some. As for exercising on diet days, I am not sure this is really a great idea if you're doing more intense or prolonged exercise. Possible, yes. Optimal? I'm not convinced.
On the whole, though, this is a pretty good book that presents an effective and mostly do-able weight loss and weight maintenance plan. I'll be giving it another try... next week. I do wonder why this diet hasn't caught on. I think that it deserves to be better-known than it is.
While I was waiting for the book (it took a month to get here because it got temporarily lost in the mail), I gave the diet a go. Now, I burn a lot of calories. I average about 14,000 steps a day, some of that jogging, and am working on my upper body strength. I decided that maybe I should just do 800 calories on the diet days. Or maybe even 1000. That would still leave me with a pretty substantial caloric deficit. After 4 1/2 weeks of that I had lost 5 1/2 pounds, which I thought was pretty good (I am trying to lose about 12 pounds total).
But it was tiring. Even with 800-1000 calories on the diet days, I found my general energy levels dropping and my running performance getting a bit worse. I was also tired of calorie counting. Just before I got the book, I decided to take a maintenance break for a week or two.
Now I have read the book itself. The author claims that there is something almost magical about consuming 25% of your calorie requirements on diet days. I'm not convinced of this, but I'm intrigued enough that I will try it when I launch back in.
Like all diet books I've seen, it has a fair bit of padding. I appreciated the fact that she went over the research she'd done in developing this diet. I don't doubt that it works, mostly, but I do suspect that it doesn't work for everyone, at least not up to the point of "4 weeks, 12 pounds, 2 sizes." In the final chapter, on the maintenance phase of the diet, she talks about a 3-year study that began with 6 months of the EODD: "While on the EOD diet, participants in the study lost from 15 to 50 pounds, with an average loss of 25 pounds." That's an average of a pound a week, a pretty typical, healthy and sustainable amount of weight loss. It's not extraordinary or out of line with other diets. The EOD success program? It turns out that's what I was doing as the diet, with 1000 calories 3 days/week. Honestly I think that it might be a challenge for most people to stick to in the long term. Also, that's basically what I was doing before the book arrived, and I was very definitely losing weight, so it's pretty hard core for maintenance unless your calorie needs are quite low.
I found some things about it pretty depressing, though, and these are not the author's fault. The menus, with the snack and frozen food selections, showed me that so many people just eat garbage. If you eat garbage, like packaged cookies and snacks and other ultra-processed foods, this diet won't force you down the vegetable aisle. But really, you should go down the vegetable aisle, eat whole grains, eat real foods. I also wonder how these people are getting their necessary nutrients, because there are a lot of empty calories in those foods.
Likewise, the exercise section made it clear that this diet is suitable for people who are very sedentary. So, it will meet you where you are. Coming from where I am, though, I will probably not be leaning heavily on the suggested meals and recipes, and will continue to try to make sure my diet days include adequate protein, at a minimum, even if it means going over the calorie requirements some. As for exercising on diet days, I am not sure this is really a great idea if you're doing more intense or prolonged exercise. Possible, yes. Optimal? I'm not convinced.
On the whole, though, this is a pretty good book that presents an effective and mostly do-able weight loss and weight maintenance plan. I'll be giving it another try... next week. I do wonder why this diet hasn't caught on. I think that it deserves to be better-known than it is.
December 31, 2015
This eating plan (every-other-day alternating 500 calories and eating "normally") seems tailored for my all-or-nothing personality. Varady warns that the first two weeks can be difficult, but after that most people don't experience acute hunger pains on their 500 calorie day, to which I can give a hearty "amen" of corroboration.
As a book this one seems to follow the template of diet books. You know, the little box with "Gerta's story" at the bottom of the page. Truth is, I've read so many diet books I believe I could format one while I play the piano. The writing is pedantic. The cover? Nothing about it says, "Read me!"
A few things caught my attention. One truth everyone agrees with is the importance of drinking water. Yadda, yadda, yadda. But I truly don't drink enough water unless I am intentional. Compulsively intentional. It's never become a consistent constant in my life. Read on!
"Researchers at Virginia Tech studied 40 people: 20 were instructed to drink 16 ounces of water before every meal and record their daily water intake; the other 20 didn't pay any extra attention to their daily hydration. After one year, the group that was attentive to water lost 87% more weight."
That is worth an experiment, don't you think?
I read a quote from Anne Lamott yesterday about starting a diet on New Year's Day. "Oh, that's great, honey. How much weight are you hoping to gain?" Which segues into the second thing that caught my interest. Varady claims that a three-year study of her plan has "spectacular results" in weight loss maintenance. What folks do is go from eating 500 calories every other day to eating 1000 calories every other day.
As a book this one seems to follow the template of diet books. You know, the little box with "Gerta's story" at the bottom of the page. Truth is, I've read so many diet books I believe I could format one while I play the piano. The writing is pedantic. The cover? Nothing about it says, "Read me!"
A few things caught my attention. One truth everyone agrees with is the importance of drinking water. Yadda, yadda, yadda. But I truly don't drink enough water unless I am intentional. Compulsively intentional. It's never become a consistent constant in my life. Read on!
"Researchers at Virginia Tech studied 40 people: 20 were instructed to drink 16 ounces of water before every meal and record their daily water intake; the other 20 didn't pay any extra attention to their daily hydration. After one year, the group that was attentive to water lost 87% more weight."
That is worth an experiment, don't you think?
I read a quote from Anne Lamott yesterday about starting a diet on New Year's Day. "Oh, that's great, honey. How much weight are you hoping to gain?" Which segues into the second thing that caught my interest. Varady claims that a three-year study of her plan has "spectacular results" in weight loss maintenance. What folks do is go from eating 500 calories every other day to eating 1000 calories every other day.
October 24, 2016
I could hardly read any of this book. I suspect this may be a great diet, but a few things left a bad taste in my mouth.
1. The book just goes on & on with studies this, studies that, studies everything. Of course, that's great to have evidence, and I am a very evidence-based reader. However, it seemed over-the-top and that all the studies were saying the same thing over and over again.
2. There didn't seem to be much content to the book. I think it could have been summed up with 10 pages: here's this simple diet, here are lots of studies to support it, and if you want recipes here they are.
3. I didn't see anything written on why the diet works, other than simply fewer calories. Perhaps that's correct and just fine, however when compared to Jason Fung's recent books on intermittent fasting, he presents a broad theory to explain physiologically why one diet works and another does.
I got through a couple of chapters, poked around the rest of the book, and came to the conclusion that there was nothing else interesting or new to see and stopped reading.
1. The book just goes on & on with studies this, studies that, studies everything. Of course, that's great to have evidence, and I am a very evidence-based reader. However, it seemed over-the-top and that all the studies were saying the same thing over and over again.
2. There didn't seem to be much content to the book. I think it could have been summed up with 10 pages: here's this simple diet, here are lots of studies to support it, and if you want recipes here they are.
3. I didn't see anything written on why the diet works, other than simply fewer calories. Perhaps that's correct and just fine, however when compared to Jason Fung's recent books on intermittent fasting, he presents a broad theory to explain physiologically why one diet works and another does.
I got through a couple of chapters, poked around the rest of the book, and came to the conclusion that there was nothing else interesting or new to see and stopped reading.
August 3, 2023
In this book, the author talks about his new technique: The every other day Diet (EOD). What is EOD? EOD means eating 500 calories on a diet day and whatever you want on a feast day. She said this is an alternative to fasting or intermittent fasting.
As a hypochondriac, I have read many health-related books. I have bought many diet books and tried the KETO diet. What I found is that no diet is perfect for everyone. Diets do not work for everyone. I have tried many diets from protein to fat-based ones.
I found that 18 hours of fasting works best compared to any other diet if you want to lose weight. Why? Because fasting is free, cheaper than other expensive fat-based diets, and body-friendly. Instead of wasting money on purchasing food for diets, 18 hours of fasting can save lots of money :).
Currently, I am fasting while writing this review. I ate last night's dinner at 9 pm, and I will have breakfast at 5 pm. Why am I fasting? Because it gives me strength and mental clarity. I feel light all day and have also lost weight.
Dil Nawaz.
https://ocdil.blog
As a hypochondriac, I have read many health-related books. I have bought many diet books and tried the KETO diet. What I found is that no diet is perfect for everyone. Diets do not work for everyone. I have tried many diets from protein to fat-based ones.
I found that 18 hours of fasting works best compared to any other diet if you want to lose weight. Why? Because fasting is free, cheaper than other expensive fat-based diets, and body-friendly. Instead of wasting money on purchasing food for diets, 18 hours of fasting can save lots of money :).
Currently, I am fasting while writing this review. I ate last night's dinner at 9 pm, and I will have breakfast at 5 pm. Why am I fasting? Because it gives me strength and mental clarity. I feel light all day and have also lost weight.
Dil Nawaz.
https://ocdil.blog
December 19, 2016
Dr. Varady is a scientist who developed this diet and then systematically and patiently collected evidence regarding its effectiveness. I've been on the diet for six weeks and two days and have lost 18 pounds. I kept up a fairly demanding exercise program throughout, so this contributed to the success I've had. Admittedly, the first week required some resolve but after that I found my body adjusted to the every-other-day schedule. I found I had lots of energy on fasting days, which was a surprise. Another surprise was not waking up and over-consuming rampantly on feast days. I've read some disparaging comments about this diet that do not respect either the research findings or the personal stories of successful adherents. My guess is that this diet will eventually become the treatment of choice for weight loss.
February 18, 2017
Great book for experienced fasters like myself. I would not recommend for beginners as it is quite the jump from daily eating to alternate day fasting. Beginners would be better off starting with a 5:2 approach for a good 12 weeks before even attempting EOD. I am finishing out my first 4 weeks and although I am not completely EOD quite yet(4:3) I have absolutely no deprivation and have lost close to 15lbs. Fasting is not for everybody but everybody can benefit from some form of intermittent fasting.
June 29, 2017
I was skeptical of this book when I heard it mentioned. The approach just sounded unhealthy....you know? I was also skeptical that this method would work. HOWEVER, I have changed my tune. This book contained more research to back this method of weight loss up than any other diet book I have ever read. (And I have read A LOT!) I love research and facts, and I loved this book. I've been on the diet plan for a while and it is about as close to a "Magic Solution" for weight loss as I can find. The weight has been coming off fairly effortlessly.
Read
January 14, 2019لن أقيم الكتاب ككتاب
أعتقد أن تقييم محتواه هو الأهم
الكتاب باختصار يقدم نظام حمية كما هو واضح من الاسم يعتمد أسلوب التناوب اليومي
يوم الحمية:
تتناول فيه ٥٠٠ وحدة حرارية
🥺
يعقبه
يوم الوليمة:
تأكل فيه ما يحلو لك
😋
يتبعه نظام حفاظ على الوزن
يستبدل فيه يوم الحمية بيوم النجاح والذي تتناول فيه ١٠٠٠ وحدة حرارية عوضا عن ٥٠٠
ولتقييم المحتوى
يجب تجربته
وإن شاء الله سأبدأ من الغد
إلا أنني لن ألجأ للوصفات المقدمة في الكتاب
١٥ يناير ٢٠١٩
الوزن ٧٩ 😩😥🤫🤐
يا ميسر كل عسير 💪
التقييم الأول بعد شهر إن شاء الله
ده لو صمدت طبعا 😅
أعتقد أن تقييم محتواه هو الأهم
الكتاب باختصار يقدم نظام حمية كما هو واضح من الاسم يعتمد أسلوب التناوب اليومي
يوم الحمية:
تتناول فيه ٥٠٠ وحدة حرارية
🥺
يعقبه
يوم الوليمة:
تأكل فيه ما يحلو لك
😋
يتبعه نظام حفاظ على الوزن
يستبدل فيه يوم الحمية بيوم النجاح والذي تتناول فيه ١٠٠٠ وحدة حرارية عوضا عن ٥٠٠
ولتقييم المحتوى
يجب تجربته
وإن شاء الله سأبدأ من الغد
إلا أنني لن ألجأ للوصفات المقدمة في الكتاب
١٥ يناير ٢٠١٩
الوزن ٧٩ 😩😥🤫🤐
يا ميسر كل عسير 💪
التقييم الأول بعد شهر إن شاء الله
ده لو صمدت طبعا 😅
January 23, 2014
I have just finished this book, that it why I am only giving it 4 stars, the research in the book seems well thought out and you don't have to starve yourself or count points. I do have to say that on my first "starve" day I got a migraine, which I am prone to. And the next morning a bowl of raisin bran never looked so good! I hope this diet does what it proclaims to, and that I have success. I also hope my next "starve" day (tomorrow) is a little easier.
January 18, 2015
Of the three books I've read so far on intermittent fasting, this one was by far the most educational. Filled with data from her own studies, and other scientifically rigorous studies, it was a pleasure to read concrete outcomes and not only anecdotal quotes. I would highly recommend this book to anyone interested in the topic.
August 26, 2016
4 stars – Diet/Health
August 16, 2022
I saw Krista Varady in Michael Mosley's documentary, "Eat, Fast and Live Longer." Because she is a scientist I believed the evidence she produced proved her concept. Well, maybe you can lose some weight on this diet: others did; I didn't lose much to speak of. I finally came to realize it was not good for me. The problem with this book is its focus is too narrow. Losing weight is a large part of good health, but so is what you put into your system. Getting rid of sugar and the carbohydrates that turn to sugar as soon as you eat them (bread, pasta, grains, fruit, processed foods, etc.) is a huge part of turning your health around. As long as I continued to use glucose as my primary fuel, I would continue to have ill health.
Eating ANYthing is not a good way of eating. So, on Varady's regimen, I was still eating processed food and high carbs. After this was a fail, I eventually found Dr. Jason Fung's 5-part YouTube series called The Aetiology of Obesity and read his books, "The Obesity Code" and "The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting." These are the things that changed my life.
Eating ANYthing is not a good way of eating. So, on Varady's regimen, I was still eating processed food and high carbs. After this was a fail, I eventually found Dr. Jason Fung's 5-part YouTube series called The Aetiology of Obesity and read his books, "The Obesity Code" and "The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting." These are the things that changed my life.
October 26, 2019
The principle is interesting, and it is nice that it has been scientifically proven to work. The book is an enthusiastic presentation of the advantages of said diet. And it does seem viable. And it seems delightful, to be able to eat whatever you want as much as you want every other day, and still lose weight and still improve your health like with all fasting (i.e. giving your boy time to repair itself while not digesting).
However, the author also stressed the scientific proof way more often tha necessary, and at times beyond what is credible. Like stating people stay on their achieved weight, after only a limited time of studying. Also, the author overlooked many of the positive side effects from fasting, only mentioning them in passing. Plus at times, she simplified things inn a way that could only mean her medical knowledge is limited.
I would like to see an updated edition that elaborates on the facts these long years after the first publication.
However, the author also stressed the scientific proof way more often tha necessary, and at times beyond what is credible. Like stating people stay on their achieved weight, after only a limited time of studying. Also, the author overlooked many of the positive side effects from fasting, only mentioning them in passing. Plus at times, she simplified things inn a way that could only mean her medical knowledge is limited.
I would like to see an updated edition that elaborates on the facts these long years after the first publication.
July 20, 2023
The book is fluffy and hasn’t withstood the test of time — it’s now 10yo.
Here’s the diet: eat 500 calories on day (400 for lunch or dinner and a 100 calorie snack) and eat whatever you want the next day. Repeat until you lose all the weight you want, then switch to eating MWF and eating whatever the other days. Cardio (easy or not) before meals, weigh yourself daily, drink water, notice your mental vs real hunger, and use small plates. The first two weeks are misery and then you’ll be fine.
The book says it’s all based on science, but… it’s kinda light on it. Studies in the past 10 years show that fasting isn’t the miracle weight loss solution it’s been touted as since the mid 2000s, although it may have other health benefits. I’m planning to try EODF and see what I think. Also, there’s no real basis for the 500 calorie eating day so it makes sense to see how a 0-499 calorie day works, too.
Here’s the diet: eat 500 calories on day (400 for lunch or dinner and a 100 calorie snack) and eat whatever you want the next day. Repeat until you lose all the weight you want, then switch to eating MWF and eating whatever the other days. Cardio (easy or not) before meals, weigh yourself daily, drink water, notice your mental vs real hunger, and use small plates. The first two weeks are misery and then you’ll be fine.
The book says it’s all based on science, but… it’s kinda light on it. Studies in the past 10 years show that fasting isn’t the miracle weight loss solution it’s been touted as since the mid 2000s, although it may have other health benefits. I’m planning to try EODF and see what I think. Also, there’s no real basis for the 500 calorie eating day so it makes sense to see how a 0-499 calorie day works, too.
September 15, 2020
Have been experimenting with intermittent fasting this year (16:8) and this idea of alternate day fasting is intriguing to me.
Summary: Fast days eat a 400 calorie lunch and one 100 calorie snack when you need or one 500 calorie meal, unlimited coffee, tea or water. Feast days, eat whatever you want. Exercise before your fast meal, whenever on feast days. Once you’ve met your goal weight, alternate 1000 calorie days on M/W/F with feast days.
At times the book was overly simplistic, and touted itself with too many personal success stories. The middle 40-50 pages was recipes for 400-500 calorie meals or endorsement of pre-packaged/ frozen meals which was a little silly. It also had decent tips about mindful eating and identifying actual hunger cues versus emotional/boredom eating or dehydration.
All said, the content of this book seemed helpful and worth a try.
Summary: Fast days eat a 400 calorie lunch and one 100 calorie snack when you need or one 500 calorie meal, unlimited coffee, tea or water. Feast days, eat whatever you want. Exercise before your fast meal, whenever on feast days. Once you’ve met your goal weight, alternate 1000 calorie days on M/W/F with feast days.
At times the book was overly simplistic, and touted itself with too many personal success stories. The middle 40-50 pages was recipes for 400-500 calorie meals or endorsement of pre-packaged/ frozen meals which was a little silly. It also had decent tips about mindful eating and identifying actual hunger cues versus emotional/boredom eating or dehydration.
All said, the content of this book seemed helpful and worth a try.
April 13, 2025
This was a re-read for me. In 2020, I lost 40 pounds using Dr. Varady's method, and I've gained about 5 pounds back. I'm ready to lose another 20 now, so I wanted a refresher on the simplest way I have ever found to lose weight (I have dieted on and off for 30 years or so? I will never perish due to a famine. God has blessed me with the type of metabolism built to sustain me through thick and thin!)
Fasting might seem hard. But this is a modified fasting protocol, and it is actually so easy after the first couple of weeks. I recommend this book, and this super simple weight loss method, to anyone who has struggled with their weight and metabolism like me!
Fasting might seem hard. But this is a modified fasting protocol, and it is actually so easy after the first couple of weeks. I recommend this book, and this super simple weight loss method, to anyone who has struggled with their weight and metabolism like me!
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