Glossary

ADF = Alternate Day Fasting
A general term describing dietary methods where calories are cycled on alternating days between feasts (non-fasting) and fasts. There are many types of ADF programs. Three of the most popular plans to date are 5:2 Fast Diet by Michael Mosley and Mimi Spencer, JUDDD or Johnson Up Day Down Day Diet (aka Alternate Day Diet) by James B. Johnson, MD, and EOD Diet (Every Other Day Diet) by Krista Varady, PhD.  Check out what Weight Loss Resources has to say about ADF.

 

BFYCB = Bang-For-Your-Calorie-Buck Refers to an exceptional nutritional bargain: super high in nutrients while being low in calories and net carbohydrates.

 

Blanching
Blanching is a cooking method described by quickly submerging vegetables or fruits in boiling water or steam to de-activate enzymes present that would otherwise cause spoilage. Blanching enables canning and freezing of fruits and vegetables without loss in nutrient quality, flavor and texture.

 

DDs = Down Days Refers to the fasting or calorie restricted day or cycle of ADF. They are also sometimes referred to as FDs (Fast Days), as in the JUDDD diet. Different diet plans have different definitions of the DDs or Down Days.

Common Down Day (DD) Caloric Restrictions JUDDD or ADF = Initial 2 week Induction = 500 calories on alternating days, then you choose what level of restriction you want from 20% to 50% of your total normal day calories. Alternating days are considered UD (Up Days) at normal calorie levels.

 

5:2 Fast Diet = 500 calories for women and 600 calories for men on alternating days, 2 of the 7 days out of every week. Remaining days are spent eating at your normal calorie level.

 

EOD Diet = 500 calories on alternating days. Remaining days are spent eating at your normal calorie levels.

 

EOD Diet = Every Other Day Diet
The EOD or Every Other Day Diet by Krista Varady, PhD, an associate professor of nutrition at University of Illinois, is one of the most well-known researches in alternate day fasting nutrition. Her studies have involved over 400 subjects over 10 years and include publication in several peer reviewed scientific journals. The EOD Diet suggests eating 500 calories on alternating days, consuming most of the calorie allowance (400 calories) at one meal, followed by an alternate 100 calorie snack at a time of the dieter’s choosing. Her research shows significant diet success both in terms of weight loss and improvements in health markers.

 

Epigenetics
Epigenetics is the study of observable changes in gene expression or activity that are not caused by changes to the DNA itself. Fast Days Healing Days wrote an introduction to the principle of epigenetics to help readers understand the complex science of switching genes on and off, possibly circumventing the fate determined by inheritance. Check out a post about epigenetics and intermittent fasting by Robb Wolf of Paleo Solution fame.

 

FDB = Fast Day Budget
Fast Day Budget refers to the number of calories within your allotted intermittent fasting program. Most average between 400-600 calories/Fast Day (FD).

 

FDs = Fast Days
Refers to the fasting or calorie restricted day or cycle of ADF. They are also sometimes referred to as DD (Down Days), as in the JUDDD diet. Different diet plans have different definitions of the FD or Fast Day.

Common Fast Day (FD) Caloric Restrictions
JUDDD or ADF = Initial 2 week Induction = 500 calories on alternating days, then you choose what level of restriction you want from 20% to 50% of your total normal day calories. Alternating days are considered UD (Up Days) at normal calorie levels.

 

5:2 Fast Diet = 500 calories for women and 600 calories for men on alternating days, 2 of the 7 days out of every week. Remaining days are spent eating at your normal calorie level.

 

EOD Diet = 500 calories on alternating days. Remaining days are spent eating at your normal calorie levels.

 

Fast Days Healing Days
Fast Days Healing Days (FDHD) is a website devoted to fun, fabulous and filling Fast Day (FD) Recipes and Fast Day Meal Plans dedicated to making Fast Days (FDs) easier and fun. By taking the angst out of calorie counting, FDHD, created by Brian Hall, Ouisue Packard, PhD aka DocP, and Susie T. Gibbs, takes the deprivation out of alternate day fasting and intermittent fasting. Fast Days Healing Days is helpful to anyone following a diet that includes some form of calorie restriction or macronutrient restriction including diets such as 5:2, JUDDD, EOD, and even other weight control programs such as Weight Watchers, paleo, primal, low carbohydrate or lchf (low carb high fat), diabetic-friendly diet, South Beach Diet, HCG Diet aka Simeons Protocol, and even helps people following weight loss surgery and diet programs.

 

FDHD = Fast Days Healing Days
The Fast Days Healing Days website for fun, fabulous and filling Fast Day Recipes, Fast Day Meal Plans and the science, tips and support for intermittent fasting and alternate day fasting, calorie controlled lifestyles by Brian Hall, Ouisue Packard, PhD aka DocP, and Susie T. Gibbs.

 

Fast Diet (aka 5:2 Diet) The Fast Diet (aka 5:2 Diet) is a wildly popular diet in the UK and internationally, that includes an intermittent fasting diet plan. Written by Michael Mosley, MD, a British journalist, producer, and TV presenter, and Mimi Spencer, journalist and author. The 5:2 Diet features 2 days per week spent restricting to 500 calories. The book suggests eating meals 12 hours apart to take advantage of the hormetic response. As a result the diet suggest several health benefits such as reduction in IGF-1 and inflammatory marker of disease.

 

Feast Days
Refers to the non-fasting or “normal,” unrestricted days of eating where you do not make any dietary restriction. Sometimes referred to as UDs (Up Days).

 

FOC (Foods of Convenience)

Foods of Convenience are ingredients or pre-made, packaged products that simple put, make an intermittent alternate day and 5:2 lifestyle easy, breezy. Fast Days Healing Days is picky about their FOC, trying when possible to find organic, non-GMO ingredients and products that contain the fewest ingredients we can’t pronounce or make us close our eyes, click our heals, and make believe we’re in Kansas.

 

IF = Intermittent Fasting
A synonym for ADF (Alternate Day Fasting). All ADF is considered intermittent fasting (IF), but not all IF is alternate day fasting. Some patterns of eating and fasting (i.e. not eating) are practiced daily. There are many intermittent fasting lifestyles of which ADF is one main type. Other popular forms of daily IF are LeanGains, Eat Stop Eat, Warrior Diet, Fast 5 Diet and Lifestyle, and more.

 

IF  Continuum = Intermittent Fasting Continuum
IF Continuum is a process or progression within the intermittent fasting or alternate day dieting lifestyle where a person’s eating patterns on alternating feast days shift to give better scale results with bigger weight loss and better attitudes (happier) on the Fast Day (FD) following the feast. It’s a gradual progression where food choices shift from a product and fast food-filled SAD (Standard American Diet) to a diet populated with better and healthier, more nutrient dense, choices.

 

JUDDD or Johnson Up Day Down Day Diet (aka Alternate Day Diet)
The JUDDD Diet is a diet plan designed by plastic surgeon James B. Johnson at LSU in Louisiana. JUDDD features a 2 week induction period where the dieter restricts food to 500 calories. After the initial 2 weeks, the dieter chooses what level of calorie restriction. The diet is based on the belief that alternate day calorie restriction (ADF) causes a hormetic response resulting in an epigenetic response that turns “on” or switches “on” the SIRT1 gene. Additionally, Dr. Johnson believes Resveratrol is in important anti-oxidant to help activate the SIRT1 gene. People with asthma were shown to benefit from the JUDDD approach.

 

Mean Hungries
Holly Golightly battled “the mean reds” in Truman Capote’s, Breakfast at Tiffany’s, but fasters have a different foe inspired by Holly–the Mean Hungries. The Mean Hungries (MH) are physical hunger cues amplified by our very willful head chatter, that try to convince us the end of the world is near and that it is imperative we eat, NOW! MHs are persistent and persuasive–often beguiling, in their efforts to undermine our intermittent fasting resolve and FD meal plans. FDHD have a few tricks for dealing with the MHs. Watch for the Tricks n’ Tips section, coming soon.

 

Mocktail
It looks like a high calorie cocktail. It feels like a festive drink and makes you feel “swanky.” But it fools everyone. Double the pleasure with none of the guilt or empty calories from alcohol. Refreshing spring and summer libations satisfy even the most jaded palate.

 

Paleo Diet
The Paleo Diet was first popularize by Loran Cordain, PhD, described by eating as your ancestors might have eaten: lean meats and fish, fresh fruits, non-starchy vegetables, and low amounts of fats. The Paleo Diet included no dairy. It claims that by eating your fill of these foods, a dieter could expect to lose weight and stave off diseases of civilization such as heart disease, cancer, osteoporosis, metabolic syndrome and other illnesses. The Paleo Solution: The Original Human Diet written by Robb Wolf, further develops the diet and brings new attention to the diet originated by Cordain.

 

Primal Diet
The Primal Diet or Primal Blueprint describes a lifestyle characterized by eating fresh, organic, unprocessed, whole foods. Author Mark Scisson believes that diet is more than food and includes daily activity and play, quality sleep, quality hydration, antioxidants, fish-oil supplementation, and taking responsibility for yourself and your life. The Primal Blueprint includes all of the paleo foods, but espouses differences such as the inclusion of dairy and abundant, high quality fats and quality oils. You can find Mark Scisson on his blog Mark’s Daily Apple.

 

Steam Frying
Steam Frying describes a cooking method used to quickly sear and sauté ingredients using small amounts of liquids such as broths, water, or other flavoring agents. Steam frying often reduces or replaces the use of oils and fast, helping to keep calorie levels lower, and helping transform UD (Up Day) recipes into FD (Fast Day) recipes. Watch the Whole Foods chef demonstrate the steam frying method.

 

UD = Up Days Refers to the non-fasting or “normal,” unrestricted days of eating where you do not make any dietary restriction. Sometimes referred to as feast days.

 

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