The Alternate-Day Diet Revised: Up-Day, Down-Day Eating Plan

Home 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 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

$41.24

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Dresses Size Chart

Dress Size Chart (Inch)

DRESSES SIZE IN INCHES
SIZE	US / CAN	BUST	WAIST	HIPS
XS	0	31"-32"	24"-25"	34"-35"
S	2-4	33"-34"	26"-27"	36"-37"
M	6-8	35"-36"	28"-29"	38"-39"
L	10-12	37"-39"	30"-32"	40"-42"
XL	14	40"-42"	33"-35"	43"-45"

Dress Size Chart (cm)

DRESSES SIZE IN CM
SIZE	US / CAN	BUST	WAIST	HIPS
XS	0	78.7-81.2	60.9-63.5	86.3-88.9
S	2-4	83.8-86.3	66-68.5	91.4-93.9
M	6-8	88.9-91.4	71.1-73.6	96.5-99
L	10-12	93.9-99	76.2-81.2	101.6-106.6
XL	14	101.6-106.6	81.2-88.9	109.2-114.3

Swimwear Size Chart

Dress Size Chart (Inch)

SWIMWEAR SIZE IN INCHES
SIZE	US / CAN	BUST	WAIST	HIPS
XS	0	31"-32"	24"-25"	33"-34"
S	2	33"-34"	26"-27"	35"-37"
M	4	35"-36"	28"-29"	37"-38"
L	6	37"-39"	30"-32"	39"-41"
XL	8	40"-42"	33"-35"	42"-44"

Shoes Size Chart

US	EURO	UK	AUS	JAPAN	CHINA
5	35-36	3	3.5	21.5	35
5.5	36	3.5	4	22	35.5
6	36-37	4	4.5	22.5	36
6.5	37	4.5	5	23	36.5
7	37-38	5	5.5	23.5	37
7.5	38	5.5	6	24	37.5
8	38-39	6	6.5	24.5	38
8.5	39	6.5	7	25	38.5
9	39-40	7	7.5	25.5	39
9.5	40	7.5	8	26	39.5
10	40-41	8	8.5	26.5	40
11	41-42	9	9.5	27.5	41

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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

$41.24

Description
Additional Information

How Does the Up-Day, Down-Day Plan Work?

The plan revolves around a cyclical eating schedule. On up days, you are free to eat without restriction, focusing on balanced, nutritious meals. On down days, calorie intake is significantly reduced—typically around 500 calories for women and 600 for men. This alternation is designed to create a calorie deficit while allowing flexibility and preventing feelings of deprivation. The book explains how this pattern may influence metabolism, insulin sensitivity, and cellular repair processes, potentially leading to weight loss and improved health markers.

What Is The Alternate-Day Diet Revised?

The Alternate-Day Diet Revised is a comprehensive guide to intermittent fasting, specifically the alternate-day fasting approach. Authored by Dr. James B. Johnson and Dr. Donald R. Laub Sr., this book presents an eating plan that alternates between 'up days' and 'down days.' The concept is simple: on up days, you eat normally; on down days, you consume a limited number of calories. The book claims this pattern can help turn on your 'skinny gene,' promote weight loss, and support a longer, healthier life. It is an updated version of the original plan, incorporating new research and practical advice.

Key Principles for Success

Alternation: Strictly follow the up-day, down-day cycle to maximize benefits.
Down-Day Calorie Limit: Stick to the recommended calorie range for your gender.
Up-Day Freedom: Eat normally but choose whole, nutrient-dense foods for best results.
Hydration: Drink plenty of water, especially on down days.
Exercise: Incorporate regular physical activity to complement the diet.

What Makes the Alternate-Day Diet Different?

Unlike many restrictive diets, the Alternate-Day Diet offers a rhythm that mimics ancestral eating patterns. The authors emphasize that it is not about constant deprivation but about giving your body periods of rest from digestion. The concept of the 'skinny gene' refers to genetic pathways that may be activated by intermittent fasting, promoting fat burning and longevity. This book differentiates itself by providing a science-based, sustainable approach that fits into real life, without requiring expensive supplements or complicated meal plans.

Who Should Consider This Diet?

This book is ideal for individuals who have struggled with traditional diets due to hunger or boredom. The alternate-day approach may benefit those seeking a flexible yet structured eating plan. It may also appeal to people interested in the science of intermittent fasting and its potential health benefits beyond weight loss, such as improved energy and cognitive function. However, the book advises consulting a healthcare professional before starting, especially for those with medical conditions or who are pregnant or nursing.

What Readers Are Saying

Readers have reported positive experiences with the Alternate-Day Diet, noting its simplicity and effectiveness. Many appreciate the lack of extreme restrictions and the ability to eat freely on up days. Some have seen significant reductions in body fat and improvements in overall well-being. The plan is often described as easy to follow and sustainable over the long term. While individual results vary, the general sentiment is that this approach provides a practical path to weight management without the suffering of traditional diets.

Frequently Asked Questions

Is the Alternate-Day Diet safe? For most healthy adults, yes. However, the book emphasizes consulting a doctor before starting, especially for those on medication or with health concerns.

Do I need to count calories on up days? No, the plan encourages intuitive eating on up days, though mindful choices are recommended.

How quickly can I expect results? Results vary, but many readers report noticeable changes within weeks. The book stresses that this is a lifestyle, not a quick fix.

Can I exercise on down days? Light exercise is fine, but listen to your body. The book suggests adjusting intensity as needed.

This book is not a substitute for professional medical advice. Consult your physician before beginning any diet or exercise program.

Important Information

Things You Need to Know

Your payment and personal information are protected using industry-standard SSL encryption, and all payments are securely processed through Shopify-approved payment providers. Prices are displayed in Canadian dollars, and applicable taxes are calculated at checkout.

Orders are generally processed within 1–3 business days. Standard delivery to Canada usually takes 5–15 business days after dispatch. Delivery times are estimates and may be affected by carrier delays, customs processing, weather conditions or other circumstances outside our control. Tracking information will be provided when available.

Return requests must be submitted within 30 days of delivery. Vitamins, supplements and health products must be unused, unopened, sealed and returned in their original packaging. Opened products cannot be returned unless they were delivered damaged, defective or incorrect.

Customers are responsible for return shipping costs for unwanted or change-of-mind returns, and a restocking fee of up to 20% may apply. Damaged, defective or incorrect items must be reported within 48 hours of delivery and may qualify for a replacement or full refund.

Refunds are issued to the original payment method after the returned item has been received and inspected. Refund processing may take up to 7 business days. Before returning any product, please contact our customer support team for return authorization. Returns sent without prior approval may be delayed or rejected.

Approved returns must be sent to:

Return Address Fullfillonus #1202
1128 Lexington Ave, Bldg 4 E
Rochester, New York 14606
United States

Refused or unclaimed shipments may only be refunded after they are returned and inspected. Original shipping charges, return shipping costs, customs fees and carrier charges may be deducted from the refund where applicable.

Vitamin4CA.com is operated by Cloverlight LLC.