First Step Towards Healthier Lifestyle

It was mid-August 2019. I made a decision to change my lifestyle. I needed that energy. I want to know how it feels like to be so full of energy. I want to have that ability to move with ease and even play soccer, a game that I love.

In the past, I made a few attempts to cut back on my carbohydrate intake but I always gave in to craving. This time, I said, I need to make it work.

I made a plan. I combined fasting with a daily diet that eliminates sugar and reduces carbohydrates.

Fasting is a great way to burn fats and I do lose weight during the 30 day fasting period of Ramadhan. the problem is what and how I broke those fasts. The amount of carb came flooding into my body in the form of nasi ambeng, nasi padang, nasi briyani, different kinds of noodles and kuehs. 

http://hajjahmariamcafe.com.sg/

 

http://www.enaqprata.com.sg/tea-teh-tarik-hot-milk-tea/

 

https://www.burpple.com/allauddins-briyani

 

https://www.malaymail.com/news/eat-drink/2016/03/27/malaysian-kuih-a-marriage-of-flavours-and-cultures/1087719

I recalled back in 2008-9. I was having a very busy Ramadhan and ate very little, especially rice and sweet drinks in all its forms. And I lost a lot of weight.

With all that in mind, there is only one way to do.. Fast in a different way. No sugar, no starchy foods at least for one month.

So the plan goes like this.. On Mondays and Thursdays, I will be on 20 hour dry fast, where I will have no water or food for 20 hours.

On the rest of the days, I will be on 16 hour intermittent fasting where I don’t consume any food for 16 hours and my feeding window will be from 2pm to 10pm, banning myself from any bread, sugars and rice.

In summary, this is what my plan looks like;

Monday & Thursday: Dry fast. Break fast at 7pm.

The rest of the week:16:8 intermitten fasting. Meal time starts from 2pm to 10pm

 

Day 1

Dry fasted from 10pm(Sunday) to 7pm (Monday). I broke fast with some water, two hard boiled eggs, and a cup of iceberg lettuce. It was quite filling to be honest.

Day 2

On Tuesday, 17th September 2019, my 16:8 intermittent fasting ended at 2pm and I had;

  1. 3 eggs omelette
  2. Brocoli and button mushrooms stir-fried in butter.
  3. 2 pounds of salmon, stir-fried in butter, pepper and blackpepper.
  4. Some iceberg lettuce

For the rest of the day, I had coffee(no sugar, no dairy) and water. Lots of water. I made extras for dinner but got too occupied and slept without dinner.

Day 3

Wednesday, 18th September 2019. Since I had no dinner yesterday, I thought I’d bring forward my first meal to 12pm. What did I have? I had

  1. 2 hard boiled eggs
  2. Brocoli and button mushrooms stir-fried in butter.
  3. 2 pounds of salmon, stir-fried in butter, pepper and blackpepper.
  4. Some iceberg lettuce

Yup. It was supposed to be the previous day’s dinner. Since it smells ok and tasted ok, I just finished it.

For dinner, I had

  1. 1 whole grapefruit
  2. 2 pcs of sardines(canned in olive oil and chilli)
  3. 1 hard boiled egg
  4. 1 avocado.

The sardines I had was this one..

It tasted great, not too spicy and even the olive oil tasted like soup. Yes, I checked before buying, no sugar in its content, so all good to go.

And lastly, drink plenty of water.

Day 4

Today is Day 4.

I prepared beef soup with butter with a some chye sim, celery, button mushrooms and brocolli.. 

 

Since Day 1, I have been taking my measurements, looking and studying the results, learning the process as I go along. So here are my latest stats;

  19th Sep 2019
weight(kg) 96.4
Basal Metabolic rate (kcal) 1967
BMI 34.2
Body Fat (%) 32.9
Body Water (%) 50.6
Muscle Mass(%) 32.5
Bone Mass (kg) 3.3

I converted the overall readings into a chart for easier reference.

Weight

As you can see, I peaked at 101kg this year. Those weight lost in May was due to the Ramadhan period and it went up again. From Day 1 to Day 4, I lost 2.1kg

 

Basal Metabolic Rate

Basal Metabolic Rate is a measurement of the amount of energy I need to sustain at rest. 

A drop of 29kcal since Day 1

 

BMI

A drop by 0.7 points

Body Fat

The lowest I’ve been this year. A drop of 0.9%

Body Water

Body Water content went up by 0.7%

Muscle Mass

Muscle mass went up by 0.5%

Bone Mass

And my bone mass remained consistent since Day 1

 

How Do I Feel?

It’s tough.. It really is.. I have no words to describe to you. I feel agitated, I crave for carbohydates. I was contemplating to get a loaf of bread this morning but I had to fight the urge.

In terms of physica differences, my urine smells different. Maybe due to the long time toxic being secreted out of my body. I think I might be having constipation, because I had a challenge doing the big output.

I do feel weak.. A slight headache and hungry.. Hope these are the symptons of my body transitioning its fuel source. 

And I think it’s easier to implement an exercise routine than a diet programme. Whatever it is, I will push on. Wish me luck.

If you have any suggestions on how I can make this journey easier, drop me a comment.

 

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