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1. As you are doing IF and also considerable workout in the fasted state, I would say it's ok to have regular lunch. Avoid carbs like rice, maida, potatoes etc., increase the portion of fiber rich carbs like vegetables, dal etc., and you should be good. If and when you hit a plateau, at that time, you may consider becoming more strict with carbs.

2. Yes. It is ok to have a snack in the evening. Again avoid anything processed and have wholesome snacks.

I would suggest not to chew gum as that would have sugar.

All the best with the diet and hope you successfully achieve your target weight soon.

So no rice or roti/bread either?


1:23 .... had bad pangs at 1 pm (16 hour mark). Im stretching till 2 imagining all sorts of nasty things my body is doing to my belly and love handle fat stores! :uncontrol


How old are you now Ganesh? And how tall? I'm late 1970 vintage.



Cheers, Doc

Rotis should be fine. Just limit the number of rotis and have bigger portions of vegetables, dal or paneer.

Ha ha. That imagination actually helps. Two or three months later, when all your trousers fall off, that feeling makes all this more than worth :D

I am an early 70's guy, 45 years :)

Ok. I'm 3 years your senior then. :)



16 hr 54 min. It should take me 6 min to walk to the lunch room. Bye!


Cheers, Doc

How can a late 70s guy be 3 years older than an early 70's guy?

You should have eaten earlier me thinks. :D

You need to read both posts again. Carefully this time. :D


On topic, nice! But feeling a bit bloated, guilty.


Tomato soup
Dal
Misal


All these in small bowls.


Gobi aloo, after picking out the aloos.


3 chapatis (I specifically asked for 2, maybe the guy thought I looked a touch emaciated :uncontrol)


Are fruits (apple, banana) a no-no? Picked up one each for the evening, just in case (felt like a bear stocking up for winter) ...



Cheers, Doc

Oh, you mean you were born in later part of 1970 itself. My bad!

Yup. I recently turned 48.


Cheers, Doc

I have started going to gym again. Targeting sub 100 kg weight. Started on 1st of November 2018 at 131, weight today morning 122.4. Not really happy with the progress but carrying on with something is better than nothing. The focus in gym is more on Weight training less on cardio.

The diet I am currently following:

• Start of the day-Black coffee with Almonds
• After returning from Gym-Sugarless Milk Tea with Diet Biscuits
• Breakfast-4-5 Egg Whites with two multigrain bread pieces
• Around 12o clock- 1/4 Papaya
• Lunch-300 gram chicken (Cottage Cheese on Tuesday, Jai Hanuman)
• Evening snack-Fruits (Orange, Apple etc)
• Dinner-6 Egg white with bowl corns, soup or some salad.

Started with this diet on 10th of this month. The weight was 127 at that time, so I will say decent result with coupling this diet with exercising.

Just for records, I have done this before. Back in March 2012, I started at 116 continued till Feb 2013, I was at Sub 100. Almost as fit as a Marine Corp (I like to think so). Then long commute job and alcohol happened.

Thanks for sharing so much knowledge on IF here on the forum, graaja.

I have started IF since last week and have a couple of questions. Would be great if you can help with answers (these might be a repeat - my apologies in advance):

1. The IF window I am practicing is 8pm to 1pm (+/- 1/2 hour). Is it okay to eat between 2pm to 8pm any number of times or should I stick to lunch and dinner only?

2. Will it be effective if the IF is done 5 days a week (Sunday - Thursday)?

I have seen video's of Dr.Berg where he says a cup of coffee or tea does not break the fast....Iam assuming by coffee or tea, it is with milk. Is it otherwise?

Watch this

https://www.youtube.com/watch?v=ZKpiH7R8HS8

IMHO, you are focusing more on calorie cutting than quality. When you say diet biscuits, multi grain bread, egg whites, I guess you are doing the low fat dieting with calorie cutting. I did a rough calculation of your food in take and you are hardly doing 1200 calories a day. This much of calorie cutting will actually result in your body slowing down the metabolism to survive. When you get back to regular diet after reaching target weight, the lost weight will come back with a vengeance. I would suggest you to read the first post in this thread and focus more on low carb, moderate protein and high fat. With your weight training, this will result in a very quick weight reduction and you will be able to sustain it as well.

1. Yes. Within the eating window, eat well. IF is not starvation or skipping a meal, but eating your calories in a shorter time window. So, you can have lunch, an evening snack and dinner. Completely cut sugar and processed food, and you should be fine.
2. Yes. It will still be effective. But once you get used to the energy from burning fat, you will generally not go back to the regular eating window :D

It is always black. Some people have it with full cream which is zero carbs and 100% fat, but never with regular milk. Regular milk has carbs which will introduce insulin spike in blood and break your fasting.

Thanks. Its time to switch to green tea (with hot water)

That biscuit and the bread, either must be having white flour or wheat or grams/bajra etc. Avoid any packaged food, it has to have some processed things/preservatives. Eat groundnuts [roasted], fox-nut [मखाना]

On a completely different note, when I shed ~15 kgs in 3 months, I ate potatoes, but boiled, but not only that. Link
Link 2

Am starting my diet again today with small quantity of rice, sauted vegetables [gobi, potatoes, cauliflower and beetroot] and boiled green leafy vegetables [साग ].

I saw your dieting results on FB, tremendous its was considering that you achieved that purely through diet.

I intend to continue with this kind of diet in long run, I have experienced the results of shifting back to normal diet after a stint of dieting.