The Alternate-Day Diet by James B. Johnson

Author:James B. Johnson
Language: eng
Format: mobi, epub
Published: 0101-01-01T00:00:00+00:00

Lean Protein

A small amount of protein will help to keep you feeling fuller longer.

Chicken breast

Good Fats

Remember that whether or not they’re “healthy,” all fats have about 100 calories per

tablespoon, so they’ll have to be used very sparingly on your down days.

Canola oil

Olive oil

Soybean oil

Down-Day Flavorings and Food Substitutes

Use as many and as much as you like—the more flavorful your food, the more it will

satisfy you.

Any dried herbs and spices

Garlic

Ginger, fresh

Hot sauce: Tabasco or Worcestershire

Lemon juice

Low-fat or non-fat broth

No-calorie salad dressings

Nonstick cooking spray

Salt and pepper

Shirataki tofu noodles (see page 196)

Soy sauce (20 calories per tablespoon)

Vinegar: balsamic or wine

Snack Attack

No one’s immune, and there will be times when you’ll just have to have a snack

right now. Portion control is important when choosing snacks, because a calorie-

dense food may be appropriate for a snack when eaten in small amounts but can

blow your calories for the day if you eat too much. This is especially true for nuts,

nut butters, and cheese. Other foods, such as raw vegetables, are lower in calories

and can be eaten in larger amounts. Some companies are now selling 100-calorie

packages of foods for snacking.

100 CALORIES OR LESS

3 cups air-popped popcorn

7 walnut halves

10 raw almonds

20 peanuts

25 pistachios

1 cup nonfat milk

1 ounce light string cheese

1 Jell-O nonfat pudding cup

1 hard-cooked large egg (limit if on a

cholesterol-reduced diet)

1 tablespoon peanut butter

50 CALORIES OR LESS

1 cup chopped raw vegetables

½ cup blueberries or raspberries

½ cup fresh cherries

½ medium banana

3 fresh apricots

1 medium kiwifruit

1 small apple

15 grapes

¾ cup tomato juice

¾ cup vegetable juice cocktail

2 slices melba toast

2 Hershey’s Kisses

10 CALORIES OR LESS

½ cup sugar-free gelatin dessert

1 celery stalk

3 cherry tomatoes

1 medium dill pickle

FREE

Coffee, without cream or caloric sweetener

Black or green teas, plain

Diet sodas

DOWN-DAY STRATEGIES FOR STAYING ON

TRACK

Once you’ve completed the induction phase and are using meal-replacement shakes as

your main source of calories on down days, you’ll be looking for ways to get through

down days with more than just the anticipation of tomorrow.

• Make one of your meals a shake. This will give you one less meal to think about.

It’s easy, and if you have a shake for breakfast, you’ll know exactly how many

calories you have to last you the rest of the day. Or if you generally eat lunch on

the run, take your shake with you so that you won’t be tempted to grab whatever

is handy or stop in at your favorite fast-food emporium.

• Eat lean protein. You’ll be more satisfied with less. It will keep you feeling fuller

longer. And you won’t be spiking your blood sugar and triggering cravings for

sweets as you will with carbohydrates.

• Keep your measuring implements handy so that you don’t underestimate what

you’re consuming or become tempted to add just one more dab of peanut butter to

your cracker.

• Take some physical action to record your calorie intake, such as writing down

every time you eat something. This action uses a principle of behavior

modification that says “the hand teaches the heart”; that is, the physical action

somehow breaks through the denial to which we are all subject. If you cannot

commit yourself to writing it down, you are likely to fail.

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