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Hi Redmel.... On down days it's 500cals and on up days you choose but I would try to keep it under 2000 cals.

To start with your meant to use shakes on your down days, ie. 2 shakes and a low cal soup (homemade veg is best)..On up days you can eat what you want but at the same time remember if you don't start changing your eating habits your just going to end up putting the weight back on when you come off the diet.

If you haven't done so already I would strongly recommend reading Dr Johnson's book. It explains the diet more and there's a chapter full of recipes..

Good luck :)
Dr. Johnson has a free website that explains the diet and how to do it. The website is free. It was down for awhile but is back up again. Just do an on-line search for Johnson Up Day Down Day Diet.
Thank you. I didnt realise there was a website too.

Wow 500 calories is very little!!
It is just every other day for most people to have 500 calories. Some people have three Down Days a week and some people one or two. During induction I do every other day. Once you are off induction you can experiment with a rotation that is comfortable for you, say 600/1900 or 700/1800. You just have to experiment. There is a calculator on Dr. Johnson's website that can formulate a rotation according to your age, weight, height and activity level.

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