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The Alternate-Day Diet Revised: The Original Up-Day, Down-Day Eating Plan to Turn on Your "Skinny Gene," Shed the Pounds, and Live a Longer and Healthier Life
The original intermittent fasting diet – now up-dated and expanded
An easy-to-follow, safe, and science-based alternate-day calorie-restriction program that promotes weight loss and longevity, The Alternate-Day Diet includes the most up-to-date research on calorie restriction and intermittent fasting as well as additional techniques (including supplementation and eating according to the body’s natural circadian rhythms) to enhance the diet’s effectiveness.
The Alternate-Day Diet describes how limiting caloric intake every other day can activate a gene called SIRT1 which reduces inflammation, lowers free radical stress, improves insulin resistance, and most important, causes fat loss by releasing fat cells from around the organs. In short, activating SIRT1 promotes weight loss and longevity.
The simple two-step program calls for you to limit calories one day and eat normally the next and the book outlines lifestyle suggestions to support the diet’s effectiveness including proper hydration and exercise, which are also key components to maximizing weight-loss.
Throughout, you will be inspired by the anecdotes and testimonials from real people who have used the diet successfully to lose weight, and to find relief from a range of health issues including heart disease, Type II diabetes, autoimmune diseases, and even menopause-related hot flashes.
An easy-to-follow, safe, and science-based alternate-day calorie-restriction program that promotes weight loss and longevity, The Alternate-Day Diet includes the most up-to-date research on calorie restriction and intermittent fasting as well as additional techniques (including supplementation and eating according to the body’s natural circadian rhythms) to enhance the diet’s effectiveness.
The Alternate-Day Diet describes how limiting caloric intake every other day can activate a gene called SIRT1 which reduces inflammation, lowers free radical stress, improves insulin resistance, and most important, causes fat loss by releasing fat cells from around the organs. In short, activating SIRT1 promotes weight loss and longevity.
The simple two-step program calls for you to limit calories one day and eat normally the next and the book outlines lifestyle suggestions to support the diet’s effectiveness including proper hydration and exercise, which are also key components to maximizing weight-loss.
Throughout, you will be inspired by the anecdotes and testimonials from real people who have used the diet successfully to lose weight, and to find relief from a range of health issues including heart disease, Type II diabetes, autoimmune diseases, and even menopause-related hot flashes.
290 pages, Kindle Edition
First published January 1, 2008
110 people are currently reading
144 people want to read
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Displaying 1 - 30 of 30 reviews
February 28, 2009
I have been following this lifestyle for just over 9 months since discovering it online, and I consider it utterly revolutionary; I plan to do it for the rest of my life, and I believe that everyone (who is medically capable) should do so as well. Few things have changed my life as dramatically as this diet. I moderate an online community with over 300 members and the overwhelming majority agree with me.
Most notably, in addition to the obvious benefit of achieving and maintaining a slender figure, this diet can improve inflammatory disorders (arthritis, asthma, tendonitis, allergies), expand cognition, increase your energy levels, reduce your risk of developing cancer, and extend your life (while maintaining a youthful state). It's also an incredibly easy diet to follow and stick to, which is rare when it comes to weight-loss inducing diets.
The book is reasonably well-written and generally enjoyable and easy to read. I feel that Dr. Johnson makes good use of evidence (and does not dumb down the data), and only rarely makes unfounded or exaggerated statements. I would certainly recommend this book for people who are not swayed by the general concept and online information alone, as they will almost definitely consider an actual BOOK by an actual MEDICAL DOCTOR more seriously. In that vein, it would make a great gift, and you can make sure the giftee has read the book by asking their opinion on the diet. However, the book is not necessary to do the diet (which is so inherently simple) - though it may be quite helpful for some - as essential information can be found online.
Predictably, the book does focus on weight loss, despite discussing the numerous other health benefits of the diet. Dr. Johnson dubs the major gene that the diet activates (SIRT1) the 'skinny gene' and I find this a bit gimmicky. I realize that many people (myself included) are almost obsessively interested in being slim, but I truly think the other health benefits are much more interesting and worthwhile. Also, people who are happy with their weight may be turned off by what they perceive to be a weight-loss oriented 'diet', as opposed to an eating pattern that will revolutionize their lives both physically and mentally.
A significant portion of the book goes into general nutrition and exercise information, and while it's mostly solid enough, I think there are better books for such principles. For example, I disagree with Dr. J's assessment of red meat, cholesterol, and saturated fats - all things I consider perfectly healthy and woefully demonized in the public eye. I appreciate that the diet alone will not gain one optimal health - and it does not exist in a vacuum - even though one can lose weight and improve one's health by doing nothing else, exercise and actual food consumption still matter. But again - there are better sources for both, and Dr. J does acknowledge this to an extent.
The down day meal plans (30 days of such days!) suck, frankly. Total calories average about 600, which is above 20% of the recommended caloric intake for much of the population. I feel that 20% is too high anyway as I personally stick to near-complete fasting, so nearing 35% is even worse! The recipes, on the other hand, are actually pretty decent. Some of them sound quite tasty and creative, and many of them are under 200 cals/serving. Standalone or for up days, they could indeed be useful. Ones which caught my eye: Creamy Oats and Berries, Lemony Hummus, Mixed Greens Tossed with Noodles, Chicken with Pineapple, Bell Peppers, and Onions, Sesame-Crusted Baked Chicken Breasts on Napa Cabbage, Turkey-Stuffed Bell Peppers with an Italian Accent, and Zucchini Ribbons with Tomato Sauce. The recipe section also piqued my interest in Kojac (an Asian yam high in soluble fiber which slows sugar absorption and promotes fullness) and Shirataki noodles (made of tofu and kojac, they average 40 calories/8 oz), both of which I plan to explore.
As I said initially, while the book may not be necessary in order to do the diet, it can be a useful tool and as a alternate-day eating fanatic and health-obsessed scientist, I learned many interesting tidbits reading the book. I imagine that anyone seriously contemplating the diet as a permanent lifestyle choice will want to have read this.
Most notably, in addition to the obvious benefit of achieving and maintaining a slender figure, this diet can improve inflammatory disorders (arthritis, asthma, tendonitis, allergies), expand cognition, increase your energy levels, reduce your risk of developing cancer, and extend your life (while maintaining a youthful state). It's also an incredibly easy diet to follow and stick to, which is rare when it comes to weight-loss inducing diets.
The book is reasonably well-written and generally enjoyable and easy to read. I feel that Dr. Johnson makes good use of evidence (and does not dumb down the data), and only rarely makes unfounded or exaggerated statements. I would certainly recommend this book for people who are not swayed by the general concept and online information alone, as they will almost definitely consider an actual BOOK by an actual MEDICAL DOCTOR more seriously. In that vein, it would make a great gift, and you can make sure the giftee has read the book by asking their opinion on the diet. However, the book is not necessary to do the diet (which is so inherently simple) - though it may be quite helpful for some - as essential information can be found online.
Predictably, the book does focus on weight loss, despite discussing the numerous other health benefits of the diet. Dr. Johnson dubs the major gene that the diet activates (SIRT1) the 'skinny gene' and I find this a bit gimmicky. I realize that many people (myself included) are almost obsessively interested in being slim, but I truly think the other health benefits are much more interesting and worthwhile. Also, people who are happy with their weight may be turned off by what they perceive to be a weight-loss oriented 'diet', as opposed to an eating pattern that will revolutionize their lives both physically and mentally.
A significant portion of the book goes into general nutrition and exercise information, and while it's mostly solid enough, I think there are better books for such principles. For example, I disagree with Dr. J's assessment of red meat, cholesterol, and saturated fats - all things I consider perfectly healthy and woefully demonized in the public eye. I appreciate that the diet alone will not gain one optimal health - and it does not exist in a vacuum - even though one can lose weight and improve one's health by doing nothing else, exercise and actual food consumption still matter. But again - there are better sources for both, and Dr. J does acknowledge this to an extent.
The down day meal plans (30 days of such days!) suck, frankly. Total calories average about 600, which is above 20% of the recommended caloric intake for much of the population. I feel that 20% is too high anyway as I personally stick to near-complete fasting, so nearing 35% is even worse! The recipes, on the other hand, are actually pretty decent. Some of them sound quite tasty and creative, and many of them are under 200 cals/serving. Standalone or for up days, they could indeed be useful. Ones which caught my eye: Creamy Oats and Berries, Lemony Hummus, Mixed Greens Tossed with Noodles, Chicken with Pineapple, Bell Peppers, and Onions, Sesame-Crusted Baked Chicken Breasts on Napa Cabbage, Turkey-Stuffed Bell Peppers with an Italian Accent, and Zucchini Ribbons with Tomato Sauce. The recipe section also piqued my interest in Kojac (an Asian yam high in soluble fiber which slows sugar absorption and promotes fullness) and Shirataki noodles (made of tofu and kojac, they average 40 calories/8 oz), both of which I plan to explore.
As I said initially, while the book may not be necessary in order to do the diet, it can be a useful tool and as a alternate-day eating fanatic and health-obsessed scientist, I learned many interesting tidbits reading the book. I imagine that anyone seriously contemplating the diet as a permanent lifestyle choice will want to have read this.
June 2, 2014
An interesting alternative for a diet in a well-written, compact book with good documentation, resources to find out more, and with plans any reader (although if with serious medical problems, check with doctors first) can apply to make their own version of this that will work for them.
Essentially, you'll have two days in this diet that you repeat as long as needed.
Day one is the eat less day. Johnson recommends you eat about 20% of the calories your body needs now (so let's say your current numbers were 2000 or 2500 kcal, so you'd get 400 or 500 kcal. But you can also calculate the exact numbers with the math or links provided).
The next day you eat as you would normally, so nothing is forbidden. Just don't eat like a pig on all-included buffet on a cruise ship. But if you want a burger or some pizza or a pint, go for it.
Then just repeat day 1, day 2, day 1, day 2, rinse and repeat.
What this will cause is your body to switch on SIRT1-gene, also known as the skinny gene. The weight loss is one of the benefits of this alternate-day diet, other benefits include helping your body repair itself from many conditions that cause inflammation, e.g. asthma, various forms of rheumatism, eczema, type 2 diabetes etc. Unlike with regular diets, your body will not go to starvation mode, as you keep "cheating" it with the on and off days. There's less temptation when nothing is forbidden (just eat it on your day 2), and your body gets enough food on those days so it does not think it's being starved. You'll also get the benefits of fasting -- there's a lot more about it in the book, so have a fast read.
You could also go to zero calories on your day 1, but most people would find that very boring in a long run. So with around 20%, you won't be as hungry, and can keep going on for much longer without getting bored.
I like the concept, and will give it a try.
(and will update this entry in let's say 2-4 inches gone. Hopefully gone with my eczema). Let's see how it goes.
The only problem I find is with the recipes. Most provide up to 600 kcal for the day, which is quite high for the off days. Also while Johnson first mentions why it's a good idea to avoid some foods like dairy milk, many recipes use dairy milk in them. And nearly everything uses chicken stock - so I won't be trying out a single recipe from this book as they are. But fortunately replacing that stock with dashi or vegetarian stock doesn't really take any effort.
Essentially, you'll have two days in this diet that you repeat as long as needed.
Day one is the eat less day. Johnson recommends you eat about 20% of the calories your body needs now (so let's say your current numbers were 2000 or 2500 kcal, so you'd get 400 or 500 kcal. But you can also calculate the exact numbers with the math or links provided).
The next day you eat as you would normally, so nothing is forbidden. Just don't eat like a pig on all-included buffet on a cruise ship. But if you want a burger or some pizza or a pint, go for it.
Then just repeat day 1, day 2, day 1, day 2, rinse and repeat.
What this will cause is your body to switch on SIRT1-gene, also known as the skinny gene. The weight loss is one of the benefits of this alternate-day diet, other benefits include helping your body repair itself from many conditions that cause inflammation, e.g. asthma, various forms of rheumatism, eczema, type 2 diabetes etc. Unlike with regular diets, your body will not go to starvation mode, as you keep "cheating" it with the on and off days. There's less temptation when nothing is forbidden (just eat it on your day 2), and your body gets enough food on those days so it does not think it's being starved. You'll also get the benefits of fasting -- there's a lot more about it in the book, so have a fast read.
You could also go to zero calories on your day 1, but most people would find that very boring in a long run. So with around 20%, you won't be as hungry, and can keep going on for much longer without getting bored.
I like the concept, and will give it a try.
(and will update this entry in let's say 2-4 inches gone. Hopefully gone with my eczema). Let's see how it goes.
The only problem I find is with the recipes. Most provide up to 600 kcal for the day, which is quite high for the off days. Also while Johnson first mentions why it's a good idea to avoid some foods like dairy milk, many recipes use dairy milk in them. And nearly everything uses chicken stock - so I won't be trying out a single recipe from this book as they are. But fortunately replacing that stock with dashi or vegetarian stock doesn't really take any effort.
March 16, 2016
Dr. James Johnson has written an informative book on so many levels. The first thing I noticed is his realistic approach to food, eating and even addiction. The book title speaks for itself when it comes to his view. The basic strategy is to eat normally on one day, and the next day eat much less. He explains, in detail, the genetic component, what we crave, and why we crave it. And, he also discusses the frustration of counting calories.
Before reading this book, I began following a similar eating regimen, on my own. I wanted to pray and fast one day, and eat the next. On my fast day, I drink only liquids, and if it is necessary to take medication for migraines on that day, I eat just enough so as not to become sick from the medication. I did not do this as a weight loss strategy, but I have already lost inches, feel better, and have more energy and almost no cravings. So, in my experience, this plan works for me and is doable. Dr. Johnson is not a proponent of dairy. However, I've substituted chocolate 2% milk for the weight loss shakes and have gotten a good result. I do not care for the taste or texture of those shakes, and they are expensive.
Even if you do not intend to follow the alternate-day-diet, this book is interesting reading for information sake. The scientific explanation is clear and understandable, and the approach is practical. There are also some great recipes included.
Before reading this book, I began following a similar eating regimen, on my own. I wanted to pray and fast one day, and eat the next. On my fast day, I drink only liquids, and if it is necessary to take medication for migraines on that day, I eat just enough so as not to become sick from the medication. I did not do this as a weight loss strategy, but I have already lost inches, feel better, and have more energy and almost no cravings. So, in my experience, this plan works for me and is doable. Dr. Johnson is not a proponent of dairy. However, I've substituted chocolate 2% milk for the weight loss shakes and have gotten a good result. I do not care for the taste or texture of those shakes, and they are expensive.
Even if you do not intend to follow the alternate-day-diet, this book is interesting reading for information sake. The scientific explanation is clear and understandable, and the approach is practical. There are also some great recipes included.
January 15, 2015
While most of the information you need to do this "diet" is available online free, I appreciated having so much of the science explained in one book. While I am very interested in the weight loss potential, I am even more sold on the other health benefits. Just in the week since I've started this, I've seen a tremendous reduction in the inflammation of psoriasis, and the plantar fasciaitis I've been fighting is also nearly gone. I agree with other reviewers that there are much better, and more up-to-date sources for the nutrition part of the book.
April 22, 2015
I like the concept of intermittent fasting, but I don't think this guy presented it as well as other authors. The science seemed forced and without context. The chapters themselves were confusing. One was on how the most important factor was weight, preferably having a BMI of 21, followed by a chapter on how you could be overweight and healthy (if you're an intermittent faster), and weight didn't really matter that much. The sources for this book seemed less that similar books on this type of diet. I definitely think there are better books written about this subject. 2.5*
December 29, 2010
All I can say is, this works!! (You might want to skip the recipe section, though. All that low-fat stuff is a turn-off, and is unnecessary.)
December 22, 2019
The ADF approach is one that I've been on now for about 3 weeks. While not the longest period, it is easier to keep to than most - especially if you plan ahead and work your schedule and down days to sync up. I've lost 10 pounds in 3 weeks - and that included Thanksgiving, a business trip and a holiday party. The book is pretty basic, and about 30% of it are recipes that are more common sense than anything for the down days. Bottom line, it works and the book is a good guide.
January 8, 2022
This is the best diet I have every been on. It's easy to follow and your willpower only needs to last for 16 hours at a time (you don't need willpower while you sleep). We've been doing it for a month now.
September 3, 2017
I didn't find it interesting at all.
November 30, 2018
Backed by numerous research and studies, the Alternate-Day Diet seems to be the best plan to not only lose weight, but live a longer and healthier life!
December 31, 2024
Very Good Body Owners Manual
6 weeks in and I’m at lowest body fat % in last 7 years. Zero suffering. Feel great! This is the missing link to health!
6 weeks in and I’m at lowest body fat % in last 7 years. Zero suffering. Feel great! This is the missing link to health!
March 11, 2017
Although this book describes some of the science of alternate day fasting, it's not jargony and is an easy read. (I read it through in 4-5 hours, not including the recipes.) It explains concepts of ADF well and gives a lot of practical advice for starting and sticking with the plan.
August 6, 2013
Hey, why not starve yourself every other day to lose weight? Or here's a better idea-- lop off your arms so that you can't put a fork to your mouth! Simple!
I actually tried this for two to three months. In the beginning I was ecstatic that I could fast every other day. In the end I was not happy when fasting day came around and abandoned it all soon after...and gained back every goddamed pound, and then some. I would have made a lousy medieval saint.
You need a lifelong plan that will address your nutritional needs, not a gimmick like this. I recommend "The End of Diabetes" by Dr. Fuhrman. I've been doing it for two months, am not the least hungry, and have slimmed down wonderfully.
I actually tried this for two to three months. In the beginning I was ecstatic that I could fast every other day. In the end I was not happy when fasting day came around and abandoned it all soon after...and gained back every goddamed pound, and then some. I would have made a lousy medieval saint.
You need a lifelong plan that will address your nutritional needs, not a gimmick like this. I recommend "The End of Diabetes" by Dr. Fuhrman. I've been doing it for two months, am not the least hungry, and have slimmed down wonderfully.
June 7, 2011
tl;dr: The one take-away from the book that's worth mentioning: Eat 20-40% of your normal caloric intake every other day; otherwise, eat your normal caloric intake with healthy foods. The statistics show, ceteris paribus, you'll likely live longer, happier, and with more energy.
Otherwise, pick a book from a nutritionist who understands macro- and micronutrients a bit better as well as US food supply. For instance, naturally-raised grass-fed beef is wholly better than corn-fed beef. The author makes no mention of the difference.
Otherwise, pick a book from a nutritionist who understands macro- and micronutrients a bit better as well as US food supply. For instance, naturally-raised grass-fed beef is wholly better than corn-fed beef. The author makes no mention of the difference.
March 2, 2009
I had read about the rat studies that said rats lived longer if they ate only every other day, so I wanted to find out about any other relevant studies and understand the technical details, specifically why the author thought it would still work when calories on the fasting day were increased from zero. There was a little of that in this book, but the rest of the nutritional advice in it was pretty bad.
February 5, 2014
I was impressed with the rationale but unimpressed with the writing. I think he makes the whole process more complicated than it needs to be, perhaps to fill up the number of pages. His approach to calculating what to eat on the "down" days is also over-complicated in my opinion. He certainly works hard to scientifically justify his approach. Some of the recipes look good.
Perhaps I'm being naive but I like the simpler approach of "The Every Other Day Diet".
Perhaps I'm being naive but I like the simpler approach of "The Every Other Day Diet".
January 25, 2015
I thought this book was a much better source of information than "The Fast Diet", but less so than "The Every Other Day Diet". His info on SART1 was unique though and made the time worthwhile. As one other review pointed out, the writing was a little tedious and the author did seem to complicate a fairly straightforward program. Still, I'm glad a read it even if it's not the best of the pack so far.
September 22, 2014
An interesting philosophy based on the idea that alternate "fasting" and "feasting" can lead to not just weight loss but better health outcomes, longer life expectancy and reduced susceptibility to a number of diseases. Well written and based on solid research. "Fasting" in this case really means intermittent calorie restriction as you can eat on the alternate fasting days, just not very much.
Read
January 7, 2013part one, regarding the potential benefits of fasting, was enthralling; however, the author's nutritional recommendations strike me as outdated echoes of conventional wisdom. i would recommend part one for anyone interested in stoking their enthusiasm about fasting.
August 26, 2013
The research in the book is interesting. Definitely got me to thinking more about fasting and such. Some of the recipes look pretty good so I might try a few if I get around to it before returning to the library.
January 21, 2014
The basic principle of this diet, alternating normal eating days with very low calorie days, is not as new as author suggests. Thomas Sharkey wrote The Eating Man's Diet in late 60's with the same process based on different principle.
November 7, 2019
I read the 5:2 diet book first, and I thought the nutrition and food politics was presented better in that book. Although I do think it's necessary to follow to the more rigorous ADF diet instead of 5:2 to lose weight. (Or at least 4:3.)
June 27, 2008
Interesting concepts. Suggests severe calorie restriction every other day. Not sure if I could do this.
November 26, 2010
A doable diet? Yes, this diet seems to work (I've lost 2 1/2 lb. in 2 weeks already), and I feel that I can actually keep it up, which is amazing. Thank you Dr. Johnson.
Read
June 11, 2011Haven't finished the book. I finished like 70% but it turned out it is not the kind of diet I'm looking for. I don't think it is healthy diet to eat a lot a day then starve yourself the next day!
April 23, 2012
Hmm. Not so sure of the science in this one, will take more checking.
August 11, 2012
Interesting theory but not a diet I can do. Good luck if you give it a try.
April 18, 2013
Very informative and interesting!
September 13, 2014
Workable lifestyle adoption that I am now following. Great thing is that it works.
August 9, 2012
Well-researched and written. Will give it a try.
Displaying 1 - 30 of 30 reviews