Day 01Good job so far guys! I keep unusual hours so it's still pretty early on for me, so far just one meal: Noodles (438 kcal), making an effort to not sit on my backside for too long and will be on my feet for a while later when I make more jerky and try making fudge for the first time. Calorie restriction (2500) going okay so far (Image removed from quote.)
Day 1So far today (about 5 hours up), I’ve had a protein shake for breakfast and half a nutrition bar for a snack. I also did a 45minute walk with the dog.I had a bad habit of not eating anything until 4+ hours after getting up, so I’ve gotten in the habit of at least have a protein shake within a couple hours of waking.Breakfast(Image removed from quote.)
Good start everyone.I had a nice healthy dinner of brown rice with veg and a tiny bit of lamb cooked on my foreman grill.I will be having brown rice nearly everyday with plenty of veg and a little meat as I love rice.Did not get out for much of a walk due to waiting for parcels. More parcels coming tomorrow so may have to get up early or wait for a late evening walk.
Since we are all here, I figure in one way or another we are all probably also want to live a longer and healthy life. Here is a great video I found couple months back, from one of my favorite science channel. The research is backed by science, and do give very concrete ideas on how to age slowly and gracefully. The quality of life is just as important as life span itself, no one wants to live many sick years towards the end. And this video unlock some of the 'secrets' to this:https://www.youtube.com/watch?v=QRt7LjqJ45k&ab_channel=VeritasiumI think overall quality of the video is pretty high, and don't mind sitting thru it, but in case you want less 'science', please fast forward to 10:25 and watch for 5 min.TL;DR There are 6 tips given, if you don't want to bother with any science whatsoever, fast forward to 14min 26sec
^Looks tasty! How are your macros? Not much of protein in those two meals. Each to his/hers own but I think even science is backing up the view that sufficient protein is needed for healthy diet.The exact definition of 'sufficient' on the other hand is a can of worms ranging from 0,8 up to 3 grams per kilo depending on goal/age/sport/source etc.
If you guys like rice but want something a little healthier try Quinoa (pronounced KEEN-wah.)https://www.healthline.com/nutrition/11-proven-benefits-of-quinoa
Okay, I have joined in the fun, but not as a Challenge participant. Just a non-Challenge participant and I hope encourager. For a long time now, I have been wanting/needing to do some serious intermittent fasting, and now is the time. For me, intermittent fasting ("IF") seems to be the most sensible long-term approach for not only weight management, but promoting a myriad of health benefits (autophagy, avoiding metabolic syndrome and pre-diabetes, increased human growth factor, insulin sensitivity, etc.).But it only works if I actually do it.When I married Mrs. Powernoodle 28 years ago, I was a skinny 155 lbs (70 kg). I started out Day 1 morning (yesterday) at 216 lbs (98 kg), having already lost 22 lbs since March 2020 by mostly eliminating Coke and night time eating. My goal weight is probably 170 lbs., but that's a long way away.There are various iterations of IF, and I will be attempting One Meal A Day ("OMAD"), which is one of the more aggressive approaches. A fallback approach (if I just have to eat) is 20:4 fasting, or eating a meal at lets say 2pm and another at 6pm with no snacks in between. Mrs. Powernoodle and I know a man in his 60's who has been doing OMAD successfully for a couple of years. There are also a number of folks on Youtube who integrate OMAD or 20:4 on an ongoing basis.Advocates of IF include Dr. Jason Fung, who is a kidney doc. Kidney disease is mostly precipitated by diabetes, so Dr. Fung's approach to diabetes is what led him to using IF for his kidney patients. He makes a very strong argument, which I believe the science supports, that high insulin makes us fat and low insulin makes us burn fat. Insulin is the switch that tells the body to store fat (when insulin is high) or burn it (when insulin is low). In this paradigm, calories don't matter. Consider that a Type 1 diabetic, whose body cannot make insulin, cannot gain weight no matter how much he eats. Conversely, individuals with higher insulin like pre-diabetics and diabetics, have extreme difficulty in losing weight no matter how little they eat. Dr. Fung and others have noted that calorie counting has a long-term failure rate of almost 100%. Anyone who has counted calories in the past can attest to this. Reduced caloric intake slows the metabolism, which requires even fewer calories. Its an unsustainable cycle. And because there is no payoff (in the form of sustained weight loss), the person abandons calorie counting and thinks of himself as a failure. But he was doomed from the outset.So, the key (in the IF approach) is to reduce insulin. You do this with either a ketogenic diet (very low carbs, high in fat, moderate protein), or by IF, or both. Since the body produces insulin in response to eating, especially when eating carbs, IF is the most effective means of reducing insulin.For giggles, Google "lipohypertrophy" and look at the images. Lipohypertrophy is localized fat growth at the site of insulin injections. It makes a pretty compelling argument that insulin promotes fat. In a sense, your whole body experiences lipohypertrophy when you have high insulin from eating every few hours.Yesterday (Day 1), I consumed zero calories between waking and 5:15 pm. I made it through the day with surprisingly little difficulty, really, and drank black tea, peppermint tea and water. For din din I prepared a Hello Fresh (meal delivery) meal, which we have at the Powernoodle Compound twice a week. Also consumed a yogurt, a banana and some mixed nuts. After dinner, I was fully satiated and did not eat anything else before bed. So repeating this eating pattern on Day 2 will result in about 23 hours of fasting and one hour of eating. One nice thing about OMAD is that when you do eat, you can really eat and get really full. With calorie counting or Weight Watchers (both of which I have done without long term success), I was never "full". But with OMAD, you know during the day that you will get to pig out at dinner. There is a payoff for the hours of fasting. (Image removed from quote.)Day 1's Hello Fresh meal. This morning on Day 2, I had lost 3 lbs. I fully well know that almost all of that is water loss, because low insulin stops water retention. My insulin had to be pretty low yesterday, as I had not eaten for about 23 hours. So the "weight" loss for the first few days may be substantial, but its mostly water.Remember, I am just some fat guy on the internet who is doing what makes the most sense for me. I'm not trying to convince anyone. I'll report back in from time to time. I appreciate everyone's candor, and those who have been willing to reveal their weight. A big Thumbs Up on that. Good luck!https://www.youtube.com/watch?v=lwCRjwDs1Ek&list=WL&index=28https://www.youtube.com/watch?v=EhZK_MUPxrc&list=WL&index=41
try Quinoa (pronounced KEEN-wah.)https://www.healthline.com/nutrition/11-proven-benefits-of-quinoa
I'll add that I've found it to taste better if you rinse it before you cook it.
Who knew cartoon pizza could look so tasty.
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