Excerpt from my diet bible "Alternate Day Diet", by Dr. Johnson, author of JUDDD...
Walter Willett states, "Your body weight is more important than the precise balance of healthy and unhealthy fats or whole grains versus refined carbohydrates or the number of servings of vegetables you eat."
In two major studies of the relationship between fruit and vegetable consumption and major chronic heart disease, stroke, cancer, and diabetes, the incidence of heart disease was 25 lower among those people who ate five or more servings compared with those who ate fewer than 1.5 servings. There was no significant overall reduction in cancer risk. In contrast, for women, having a BMI of 30 (the definition of obesity, 180 pounds for a 5'5" woman) is associated with a nearly 50 percent higher likelihood of dying and three times the incidence of heart disease than having a BMI of 21.
While I'm not advocating bad eating - in fact, it's just the opposite - it is important to understand that body weight supersedes other risk factors. Following the Alternate Day Diet will minimize the impact of bad food for two reasons: First, because you will weigh less, and second, because it will activate a critical stress response (discussed in the book).
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I've shared the following video in the past. This man (OMAD Revolution Guy) speaks so much sense, has so much wisdom, primarily because he's lost 100+ pounds and maintained his loss for many years. (Note: I don't advocate a solid diet of OMAD long term [it lowered my metabolism], OMAD does not challenge my metabolism enough. It's fine every other day, but OMAD on a daily basis allows me less food overall. If you know anything about me, you know that my goal is ALWAYS striving to be able to eat more, to be able to eat as much as possible and still maintain my losses.)
If you see the reviews on this video it is really very sad to see the comments. Where will all of the diet gurus' lemmings be down the road, in a year, in 2 years? Their tools are tools that should be thought of as "tools". In the real world, they're not long term sustainable for the masses, especially for those of us who've been obese.
"Clean" fasting, eating windows, keto, demonizing food groups, etc. = These are only tools to aid in controlling appetite. Creating calorie deficits is what gets the weight off. Insulin does not supersede calorie intake. Calories put into your mouth far outweigh the insulin you release with an occasional diet pop or stick of sugar free gum.
That is not to say that we shouldn't be eating more healthy. That's a no brainer, but who will be able to forever give up foods that they've been attached to for years, forever, let alone for weeks or months at a time? Not many. Set the bar so high, it'll end up making more and more casualties. What's wrong with the mantra of basically eating in moderation, which is basically the lifestyle I preach?
Other than migraines (since age 8), which are few and far between since I entered menopause, at 56, I am never EVER sick. I mean NEVER! I attribute it to the fasting itself. If it's the fasting, why make things harder than they need to be?
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