The official diet:
Up Days: Sun/Tue/Th/Sat = 1200 to 2000 cals (variable per person's ht, wt, age, and goal);
Eat anything, in moderation. Eat until satisfied, not stuffed or full. Try healthy choices.
Down Days: M/W/F = 300 to 800 cals (20 to 40% of Up Day cals); many just stay at 500 on DDs.
High prot and fiber helps, plenty of fluids, fruit, vegs. Try sipping a diet shake through out the day. Broth is also helpful.
Days can be scheduled as above, or can alternate every other day. You can do Up and Down days according to your schedule and needs.
Exercise is recommended for a healthy lifestyle.
To maintain, increase Down Day cals to 50% of Up Day cals.(Up Day calories will change to maintain new wt)
What I am doing at this point:
Up day: S/T/TH/SAT: at or below 1400 calories
Down day: M/W/F: at or below 1000 calories
Running: M/W/SAT; Walk: Sun