[AZT]

Originally Posted by mobike008

Query

I am feeling quite tired around 10:00pm at night from last few days. Not sure it's due to the IF or some other reason. Can barely finish my last call of the day and then I hit the bed.

Is tiredness associated with IF? If yes, how to overcome it?

B12 deficiency could be one reason for tiredness / weakness. If you're a vegetarian or don't have eggs this could be a reason.

Tiredness is something very generic so you'll need to figure out if this is a deficiency or because of diet or just too much screen time because of which your brain cant shut down at night and you wake up groggy.

[graaja]

Originally Posted by mobike008

May I ask for some food groups that I can eat as part of KETO which I will slowly introduce into my non-fasting period. Also, can I eat KETO one day and NON-KETO other day or do I have to follow a KETO diet in a steady manner?

I have provided a list of food groups for Keto in the below post.

https://www.team-bhp.com/forum/shift...ml#post4942484 (Fat to Fit - A journal of my fitness journey)

Keto is a metabolic state. It takes anywhere between a week to 10 days (for some even two weeks) to get into this state, but takes just a day to get kicked out of this state. So, if you plan to do Keto, you have to forsake cheat meals for at least 4 to 6 weeks. Once you enjoy a cheat day, it will take you another week to 10 days to get back into Keto. But Keto is a very good tool for quick healthy weight loss - healthy is the keyword here. I used Keto for 4 months without a cheat day (including Diwali) and dropped 12 kilos. Once you are in Ketosis, all the cravings for carbs naturally go away. So, it is not very difficult to sustain Keto.

But Keto has to be properly planned and common mistakes should be avoided. You will need to take necessary electrolyte supplements as well, and be ready for some of the side effects like the withdrawal symptoms in the first week, constipation etc. If you can get access to a nutritionist who can formulate a proper Keto diet and monitor it, that would be the best. I have provided all the key information about Keto, mistakes to avoid etc. in my post.

Originally Posted by mobike008

In short, life is brutally hectic and don't want to subject myself to too many things to lose weight as I am in no hurry to lose. I want to keep a goal of 1 year (my next birthday to look like Redliner and Graaja)- Thin, wiry and low body fat.

I am glad that you are not looking for quick results, but planning for a slow and steady progress. This is a good approach. Consider it as a lifelong journey. Even after you reach your target weight, eating right has to be a lifestyle. All the best.

Originally Posted by mobike008

Is tiredness associated with IF? If yes, how to overcome it?

Usually, with IF you would feel much more energetic once your body gets trained to tap the stored fat for fuel. So if you are feeling low in energy, like AZT mentioned, it could be some sort of nutrient deficiency or lack of proper sleep etc. Make sure you get 7 to 8 hours of proper sleep. Sleep is a very important part of weight loss. Also, you could try vitamin supplements, but I do not have enough knowledge on that topic to give you specifics.

[mobike008]

Originally Posted by NPV

My bad, I loosely referred to keto diet, but what I really meant was a low carb diet. As a vegetarian, I found it difficult to really do Keto or even a high fat diet.

Instead, I found it easier to follow a vegetarian diet with less rice, wheat, maida and more salads, greens and some fat from cheese, paneer, butter, ghee, olive oil thrown in to the mix.

I'm a big fan of salads as my daily lunch (pre-IF) used to be Salads with Morning Star Veggie Burgers. This used to be my favorite meal of the day. I can never have a salad for dinner but, I should bring my salad routine into dinner regime to help me lose weight better.

Will do that as I move forward. Everything slow and steady now.

Originally Posted by AZT

B12 deficiency could be one reason for tiredness / weakness. If you're a vegetarian or don't have eggs this could be a reason.

Tiredness is something very generic so you'll need to figure out if this is a deficiency or because of diet or just too much screen time because of which your brain cant shut down at night and you wake up groggy.

Yeah, need to add more protein to my diet. Since last week, we are facing unprecedented heat (90F/32C) and possibly due to that I am unable to sleep properly. Even the central air conditioner is not working properly due to so much heat.

Maybe when climate becomes cooler things will change. Also, need to make an attempt to reduce screen time. Thanks all these inputs help.

Originally Posted by graaja

I have provided a list of food groups for Keto in the below post.

https://www.team-bhp.com/forum/shift...ml#post4942484 (Fat to Fit - A journal of my fitness journey)

Keto is a metabolic state. I am glad that you are not looking for quick results, but planning for a slow and steady progress. This is a good approach. Consider it as a lifelong journey. Even after you reach your target weight, eating right has to be a lifestyle. All the best.

Usually, with IF you would feel much more energetic once your body gets trained to tap the stored fat for fuel. So if you are feeling low in energy, like AZT mentioned, it could be some sort of nutrient deficiency or lack of proper sleep etc. Make sure you get 7 to 8 hours of proper sleep. Sleep is a very important part of weight loss. Also, you could try vitamin supplements, but I do not have enough knowledge on that topic to give you specifics.

Thanks. I will park Keto for now as it's too much work of choosing the right foods and keep it ready for consumption as I'm in a very busy part of my life with too many things going on at work and with summer coming up and lot of trips planned.

Will look to start this in next few months

[aah78]

Originally Posted by mobike008

Since last week, we are facing unprecedented heat (90F/32C) and possibly due to that I am unable to sleep properly. Even the central air conditioner is not working properly due to so much heat.

If your central AC cannot keep up with a bump in temperature, you need to get the thing serviced.
Ducts are most likely clogged, especially if it's an older system that hasn't been looked at in a while (you'd be surprised what you can find in there, more so if it's an older house).

Else, these work well:
Walmart - Box Fans

A little pricier but they work well too:
Dyson - Air Purifiers

[earthian]

The good news is that my weight is down to 93.5 kgs from 112 kgs during NOvember 2020. But that bad news is that majority of the weight loss occured due to my hospital stay.

i am still losing weight since my appetite ( due to possibly all the medicines) is low- but now i walk 4 kms every morning, apart from the physiotherapy session of 40 minutes. Much better now apart from everything tasting very sour? and hence the low appetite and intake.

[rainmaster]

I would like to share my weight loss journey using intermittent fasting method. Due to Covid lockdown and work from home, many of us might have put up some additional weight. Searched for an effective way to reduce weight and landed with Intermittent fasting method. This method was recommended by a Physiotherapist to me.
For those who are new to intermittent fasting, it’s a time bound eating and fasting window which we have to adhere to. I follow 16:8 fasting vs eating time.
16 hour fasting window helps body to bring down insulin level and uses stored fat for energy needs. It helped me to reduce 12Kg in four months. Last month, I took my first dose of Covishield and stopped my workout for a month. Will resume workout this month. Intermittent fasting combined with workouts got me good results. I regularly play badminton for an hour or do cycling for an hour. It’s easy to follow and shared my result, it can be inspiration to others who are looking to reduce some weight. If I can do it , I'm sure anyone with slight determination can do it. I started my intermittent fasting journey from Feb 2021, still continuing…

Created custom visuals from my Fitbit data to represent my weight loss Journey

What I do

• I have my breakfast by 10.30 A.M and will have my dinner at 6.30 P.M . After 6.30 P.M till 10.30 A.M, I can have water nothing else.
• Stopped taking sugars in any form. No Coffee or tea with sugar. You can have coffee or tea during eating window but without sugar.
• No change in my diet, I still continue to eat my idly, dosai, rice or chappathi. General recommendation is to consume less carbs and more of protein and greens. For faster results , you can completely avoid rice and wheat but sustaining them will be a challenge.
• Anything you eat in fasting window breaks the chain and increase the insulin level, so strict no to late night snacks.
• First week will be most difficult period, get through it, you will be surprised to see how much you can work without food for longer duration.

Shared video links to get idea and science behind intermittent fasting.

https://www.youtube.com/watch?v=iFIahNI15LA

https://www.youtube.com/watch?v=EHVumwis4eg

[deathwalkr]

I walk, I run, I lift yet i can't seem to rid myself of tummy fat.

As a skinny person i never had an issue with weight till middle age when the proverbial tummy started to jut.

In brief,

40years
180cm tall
68kg weight
32" waist
3km paced walking (110steps/min)
0.5km quick jog
40mins of dumbbells (axiom app) 7.5kg pair followed by crunches (50-100) and leg raises (24-48)

Now, while the running has helped tone my legs and thighs and the weights have given shape to my physique (arms shoulders chest), for the life of me, i can't lose my tummy.

No hotel food, not into snacking (small bowl of peanuts at night), no sugar, no ghee, 6.5-7hrs sleep at night with a 15minute power nap in the afternoon, brown rice mostly for lunch, lot of veggies (wife is vegetarian) with occasional fish,chicken and mutton.

Pre workout is usually a plantain banana after the usual morning coffee, post workout would be walnuts, almonds, a chunk of gouda cheese, fresh mixed fruit juice followed by usual south indian breakfast.

The dumbbell routine is varied over 6 days a week with reps focusing on all parts of the body.

Should i be doing HIITs?

[graaja]

Originally Posted by deathwalkr

Pre workout is usually a plantain banana after the usual morning coffee, post workout would be walnuts, almonds, a chunk of gouda cheese, fresh mixed fruit juice followed by usual south indian breakfast.

Should i be doing HIITs?

You should be approaching this not from workout point of view, but from diet and metabolism point of view.

You can't make the body burn fat just by increasing your workouts. Body can burn fat only when the insulin level is low. The pre-workout banana, post workout mixed fruit juice, south indian breakfast all will result in high insulin spikes and the body would never burn the stored fat. You may not be consuming sugar directly, but your diet is rich in sugar.

Please explore dietary options like low carb and intermittent fasting. That is the only way you will be able to get rid of that fat.

[Red Liner]

Originally Posted by deathwalkr

I walk, I run, I lift yet i can't seem to rid myself of tummy fat.

As a skinny person i never had an issue with weight till middle age when the proverbial tummy started to jut.

In brief,

40years
180cm tall
68kg weight
32" waist
3km paced walking (110steps/min)
0.5km quick jog
40mins of dumbbells (axiom app) 7.5kg pair followed by crunches (50-100) and leg raises (24-48)

Now, while the running has helped tone my legs and thighs and the weights have given shape to my physique (arms shoulders chest), for the life of me, i can't lose my tummy.

No hotel food, not into snacking (small bowl of peanuts at night), no sugar, no ghee, 6.5-7hrs sleep at night with a 15minute power nap in the afternoon, brown rice mostly for lunch, lot of veggies (wife is vegetarian) with occasional fish,chicken and mutton.

Pre workout is usually a plantain banana after the usual morning coffee, post workout would be walnuts, almonds, a chunk of gouda cheese, fresh mixed fruit juice followed by usual south indian breakfast.

The dumbbell routine is varied over 6 days a week with reps focusing on all parts of the body.

Should i be doing HIITs?

10,000-20,000 steps a day (8-16kms) walking and staying within zone 1 and 2 fat burning zones according to your heart. Use a smart watch to track this real time. Introduce 16:8 intermittent fasting + keto protein diet. Get off carbs for a short cycle to force body into fat burning mode. This will smash through your belly in no time.

I am doing 5000 steps in the evening, to stay within fat burning zone and about 40 minutes. That’s 5 kms roughly. I am also on a specific training program in the morning (15 minutes only) designed for 7 days a week with active recovery included.

HIIT regularly will burn all your muscle down, if muscle is your goal. You will build good endurance, but you cannot HIIT more than twice a week, or else your body will break down. HIIT is good for heart training not fat burning.

Please have as much GHEE as you can. GHEE is not bad. Sugar is.

Keep weight lifting to 3-4 times a week, either a total body with rest days between, or a pull/push routine with rest days and with the walking every day of the week. Walking is active recovery from weights. Increase the weights you lift, don’t be shy.

Stop doing crunches and leg raises every day unless you have a day dedicated to abs and legs. You have zero recovery right now for those muscles.

You seem to be on some self generated work out schedule which will not give you any improvement. Go on to YouTube, look up Athleanx for conventional home training workout guides, or Pavel for kettlebell training workout guide. Document what you do everyday on a calendar and keep a work out program for a specific period of time and track improvement (22 day or 30 days etc). Improvements should be visually discerning every single day. Give it everything, and switch to a new one after that if your goals are met.

Keep reading and keep educating yourself, stay focused.

[deathwalkr]

Sigh, from what i read online across multiple health sites was that a banana was a good choice as a pre workout food and fresh fruit juice is good for post workout.

Oh well...As for Intermittent Fasting, my wife would kill me if i suggest something like that. As it is, she says i am overdoing things!

This is the app i use for the dumbbell workout:
https://play.google.com/store/apps/d...umbbells&hl=en

"You have zero recovery right now for those muscles" Please explain

Rice is the easiest lunch option available and i can't change that for now. But shall reduce the rice intake and increase the veggie/protein intake.

Shall try the 3-4 day workout routine and increase the walk/run on the off days. There's an app which does a walk-run mix focusing on getting you to run more.

Shall mix up things a bit based on your inputs and see how it goes.

Thanks for the tips

[graaja]

Originally Posted by deathwalkr

Sigh, from what i read online across multiple health sites was that a banana was a good choice as a pre workout food and fresh fruit juice is good for post workout.

That is all conventional nutrition advice everyone gives. This works when you are young and metabolism is at its peak. But as you grow old and cross 40, things are not straightforward anymore! I have explained all this in detail in my Fat to Fit thread (Fat to Fit - A journal of my fitness journey).

Originally Posted by deathwalkr

Oh well...As for Intermittent Fasting, my wife would kill me if i suggest something like that. As it is, she says i am overdoing things!

There is no need to be intimidated by the word fasting. The simplest form of intermittent fasting is to have an early dinner and a little late breakfast and nothing in between. Have your dinner before 7PM and have your breakfast at 9AM and you got a 14 hour fasting window. As you are not over weight, this should be good enough. Do your workouts without that pre-workout banana during your fasted state and your body will automatically burn the stored fat from around your midsection.

Originally Posted by deathwalkr

"You have zero recovery right now for those muscles" Please explain

It is wrong belief that one has to constantly keep the muslces worked to gain strength. You need to stress the muscles that create micro tears and then you need to give rest to those muscles. Only during this resting phase your body repairs those micro tears in the tissues and also makes those muscles a little stronger to adapt to the increased load. This is the reason why you need to give enough recovery time for a muscle group. Doing the same routine 6 days a week will not provide this much needed recovery and the muscles will never get a chance to become stronger.

Originally Posted by deathwalkr

Shall mix up things a bit based on your inputs and see how it goes.

Mixing up is the key. Do strength training on one day. Do some endurance workout like walk or run the next day etc. and that will give you better results.

[deathwalkr]

@graaja:

Thanks for breaking it down.

So no banana, no fruit juice for now, alternate between weights and cardio. Dinner is usually by 20.30 and don't think i can change that anytime soon as i get home by 20.00 only after work. Breakfast is usually by 09.30.

[graaja]

Originally Posted by deathwalkr

Dinner is usually by 20.30 and don't think i can change that anytime soon as i get home by 20.00 only after work. Breakfast is usually by 09.30.

Even this is good enough. That is a 13 hour fasting window. If you have the habit of taking a cup of coffee in the morning with milk and sugar, cut it out. Instead replace it with black coffee or green tea without sugar. I am sure you will see a good progress with this change in routine.

[deathwalkr]

Originally Posted by graaja

Even this is good enough. That is a 13 hour fasting window. If you have the habit of taking a cup of coffee in the morning with milk and sugar, cut it out. Instead replace it with black coffee or green tea without sugar. I am sure you will see a good progress with this change in routine.

With milk yes. sugar no. Maybe a few years down the line i will drum up enough courage to say no to the milk.

Evening caffeine is black or black tea without sugar of course.

[graaja]

Originally Posted by deathwalkr

With milk yes. sugar no. Maybe a few years down the line i will drum up enough courage to say no to the milk.

Just to clarify, I did not ask you to give up milk. Just not to take it during the 13 hour fasting window. You can have your milk coffee at 9:30 along with your breakfast.