Table of Contents Title Page Copyright Page Dedication Part One - HOW I ARRIVED AT THIS PLAN AND WHY I KNOW IT WORKS Chapter 1. - Calorie Restriction: What It Means and Why You Probably Won’t Do It Chapter 2. - The Truths About Dieting Chapter 3. - The Alternate-Day Advantage Chapter 4. - The Asthma Study Chapter 5. - SIRT1, the “Rescue” Gene Part Two - THE ALTERNATE-DAY DIET PROGRAM Chapter 6. - Starting the A lternate-Day Diet Chapter 7. - Nutrition: It’s About Quantity and Quality Chapter 8. - Step 1. The Induction Phase Chapter 9. - Step 2. The Alternate-Day Diet for Life Chapter 10. - Delicious Down-Day Menus and Recipes The Menus The Recipes - BREAKFASTS AND SNACKS SOUPS SALADS MAIN DISHES Chapter 11. - Frequently Asked Questions Acknowledgements Sources Index About the Authors Diet only half the time . . . but get twice the results! “A variation [on periodic fasting] that also may lead to weight loss is restricting calories on alternate days. In a small study published in March, researchers followed a group of ten people with a body mass index above 30 who were fed just 20 percent of their normal calorie intake on alternate days. On the other days they could eat what they wanted. After eight weeks, they’d lost an average of 8 percent of their body weight. These people were also asthma patients, and their symptoms also improved significantly after two weeks on the regimen.” —US News & World Report Discover the breakthrough technique that allows you to activate your “skinny gene” and enjoy these remarkable and measurable benefits: • Lose fat easily and quickly without deprivation, discomfort, or stress. • Improve fat metabolism. • Avoid regaining lost fat. • Slow the aging process. • Optimize nutrition. • Reduce by as much as 90 percent the primary cause of inflammatory disease. A PERIGEE BOOK Published by the Penguin Group Penguin Group (USA) Inc. 375 Hudson Street, New York, New York 10014, USA Penguin Group (Canada), 90 Eglinton Avenue East, Suite 700, Toronto, Ontario M4P 2Y3, Canada (a division of Pearson Penguin Canada Inc.) • Penguin Books Ltd., 80 Strand, London WC2R 0RL, England • Penguin Group Ireland, 25 St. Stephen’s Green, Dublin 2, Ireland (a division of Penguin Books Ltd.) • Penguin Group (Australia), 250 Camberwell Road, Camberwell, Victoria 3124, Australia (a division of Pearson Australia Group Pty. Ltd.) • Penguin Books India Pvt. Ltd., 11 Community Centre, Panchsheel Park, New Delhi—110 017, India • Penguin Group (NZ), 67 Apollo Drive, Rosedale, North Shore 0632, New Zealand (a division of Pearson New Zealand Ltd.) • Penguin Books (South Africa) (Pty.) Ltd., 24 Sturdee Avenue, Rosebank, Johannesburg 2196, South Africa Penguin Books Ltd., Registered Offices: 80 Strand, London WC2R 0RL, England Copyright © 2008 by Up Day Down Day Diet, LLC All rights reserved. No part of this book may be reproduced, scanned, or distributed in any printed or electronic form without permission. Please do not participate in or encourage piracy of copyrighted materials in violation of the author’s rights. Purchase only authorized editions. PERIGEE is a registered trademark of Penguin Group (USA) Inc. The “P” design is a trademark of Penguin Group (USA) Inc. eISBN : 978-1-44063570-0 1. Reducing diets. 2. Nutrition—Genetic aspects. 3. Low-calorie diet. I. Laub, Donald R. II. Title RM222.2.J 613.2’5—dc22 Neither the publisher nor the author is engaged in rendering professional advice or services to the individual reader. The ideas, procedures, and suggestions contained in this book are not intended as a substitute for consulting with your physician. All matters regarding your health require medical supervision. Neither the author nor the publisher shall be liable or responsible for any loss or damage allegedly arising from any information or suggestion in this book. The recipes contained in this book are to be followed exactly as written. The publisher is not responsible for your specific health or allergy needs that may require medical supervision. The publisher is not responsible for any adverse reactions to the recipes contained in this book. While the author has made every effort to provide accurate telephone numbers and Internet addresses at the time of publication, neither the publisher nor the author assumes any responsibility for errors, or for time of publication, neither the publisher nor the author assumes any responsibility for errors, or for changes that occur after publication. Further, the publisher does not have any control over and does not assume any responsibility for author or third-party websites or their content. http://us.penguingroup.com To Dana and Judy, for suffering along with us