The Alternate Day Diet: Turn on Your "Skinny Gene," Shed the Pounds, and Live a Longer and Healthier Life Paperback – January 1, 2009

The Alternate Day Diet explains some of the relevant science behind calorie restriction as both a health-conducive regimen and a weight control strategy and offers valuable experience-based practical advice. There is a lot of evidence in favor of strategic intermittent calorie restriction for making us healthier but there are also some pervasive arguments that have been made against it. Johnson directly addresses each of the arguments and concludes, partly from research he cites and partly from his own experience with patients, that alternate day calorie restriction is practical, effective, and healthy for a wide range of people.Intermittent calorie restriction is a welcome and refreshing strategy in the diet world because it has the distinct potential to help explain some of the benefits of the other approaches and resolve some of their competing claims. Johnson's conclusion, and the evidence he cites in favor of intermittent fasting, is consistent with the evidence of health benefits for other approaches such as "low carb," and "paleo," because of the significant overlap between those strategies and general calorie restriction. For example, calorie restriction, low carb, and paleo approaches all involve minimizing high glycemic intake, although they use different rationales to explain the outcomes.This book is also welcome because it offers a perspective that seems to me to help dissapate some of the supposed tension over whether "calories in vs. calories out" is more important than "metabolism" in weight control. If strategic fasting is healthy and effective in weight control, then overall calories may very well matter, but so does metabolism. Fasting appears to hit both targets at once, through the effect of calorie restriction on genetic mechanisms of metabolic regulation.The key idea behind intermittent fasting as presented by Johnson is that even severe calorie restriction for only 24 hours at a time is not only tolerable, but sustainable over time, and in fact does not cause us to hoard body fat by shutting down our metabolism. The alternate day fast, according to Johnson, seems appropriate to nearly anyone without such serious contraindications as insulin dependent diabetes. He also finds no evidence that intermittent fasting further encourages restriction in people predisposed to anorexia (although I would add that it may help them rationalize their pathological restriction).I'll add that I've been using Johnson's alternate day fasting approach for several weeks (and prior to that had used the recommendations in Brad Pilon's "Eat Stop Eat" intermittent fasting program for several months) and have so far found everything he says to be true from my own experience. It is not at all difficult to get used to eating very little on alternate days, especially if you combine this approach with some knowledge of satiety (see Barbara Rolls books such as Volumetrics), it does not seem to encourage me to eat more on the non-fasting days, it does seem to have a steady body fat reduction effect, and it seems to have positive effects on how I feel both physically and emotionally. So far I have not found alternate day fasting to have any negative impact on my activities, and I think it has had a small positive effect on my energy levels.I can't say that the approach would work for an elite athlete or bodybuilder who lives on a much larger scale of intake and output, but it seems like this approach has a lot to recommend it for most of us. Being successful with alternate day fasting will take some new habits, and probably a shift in attitude toward meals, but I think it is a viable weapon against obesity for those who can do it (and it seems to me that those who can't succeed with this approach will probably will have problems eventually with any approach) and a valuable tool for better health.I bought this book on Kindle, and it is well served by that format. I highly recommend it for its reassuring scientific evidence and its practical advice. I would enhance this approach by learning as much as you can about satiety (such as from The Volumetrics Eating Plan: Techniques and Recipes for Feeling Full on Fewer Calories) so that you have even more strategies for feeling comfortable with calorie restriction while still getting healthy nutrition from the reduced intake. The alternate day fasting approach does not tell you what to do on your non-fasting days (other than to avoid either fasting or gorging), so it's still up to you to learn how to eat healthy on those days. The author doesn't abandon you on the "up" days, he does offer some standard suggestions for healthy eating, but these are a small part of the book.

I have been following this plan now for about 3 months. I have lost a total of 5 pounds. Because I eat way too much on the up days. But when I eat a normal amount of food, I tend to lose about 1/2 a pound every 2 weeks. If I watch on the up days, I actually lose. I follow this diet starting Sunday with a Down day (I only eat about 250 calories in about 10 slices of turkey ham) and Upday every other day. Sat is my free day. I was off the diet for a weeks vacation, and got right back on, and was good on the up days, and everything was gone by the 2nd down day. Life is good. I find that eating protien only on the down days, makes it much easier to eat less calories. This book explains why this plan works, and is healthly. I got it at the library first, and had to have my own copy. I've been dieting my entire life. All diets work. But this one, I believe is a way of eating, that I can live with. I can make it through one day of not eating, as long as I can eat the next day. It is so nice to be able to go out to eat with the family, at least every other day.If I had more discipline on the Up days, I would probably lose more weight.Update 5/5/2010 I am still following this way of eating, I was very good (keeping the up day calories to 2000 and DD to 250) for 3 weeks and dropped 10 pounds. I am still down those 10 pounds. I am back to over doing it on up days, which seems to allow me to maintain my current weight. Very happy with this way of eating.Update 7/4/2011, I went on too many vacations close together, so those 10 pounds are back on, but I am still following this way of eating. It keeps me from gaining out of control, and allows me to eat regular food (a least every other day) I really over do it on the up days. So I am not losing anything, but I am maintaining, and that is without much exercise. So I am very happy with this way of eating.

Prompted by FitnessBlackBook into investigating fasting as an adjunct to exercise, I purchased three books by MDs on fasting: Fasting and Eating for Health, The QOD Diet, and The Alternate-Day Diet. These three books have quite different focuses. The first is about extended fasts, the second about intermittent fasting for weight loss, and the third about intermittent fasting as a lifestyle for life extension.Of the three books, The Alternate-Day Diet has the most theoretical background, including discussion of epigenetics. If you're looking for a program you can do at home but want to be sold on science, this is the book for you. The program (or eating plan, or lifestyle, if you will) is simple and straight-forward and you could easily imagine yourself doing it for an extended period of time, if not years or for a lifetime. The book is a fast read and will have you wanting to start the next day.Both QOD and Alternate-Day have companion websites, although Alternate-Day's companion website is mostly just shilling for the author's Resveratrol supplements. If I were only going to recommend one of the three books I purchased for someone else, it would be The Alternate-Day Diet. If I were only going to keep one of the ones I purchased, it would be a toss-up between Alternate-Day and QOD. If I were talking to a patient, I think I would talk to them about fasting rather than recommending a book. You can take from that what you'd like.Other books that looked of possible interest but that I haven't read yet are The Idiot's Guide to Fasting by Fuhrman, The Fasting Handbook by Jeremy Safron, and Fasting: The Ancient Practices by Scot McKnight. Eat to Live by (again) Fuhrman and Mehmet Oz appears to be a re-packaging of Fuhrman's previous work, including recommendations against eating meat. One Amazon reviewer said all the information on fasting is available on the Internet, which is probably true as well.