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Plant-Based, Low-Cal, Forks Over Knives-Inspired Diet (and other lifestyle notes)

v0.86.3

Disclaimer: This evolving diet plan is carefully tailored to my specific goals but it allows scalable adjustments in portion sizes to align with individual objectives. While initially crafted for my personal experimentation, its flexibility in portion control can cater to various dietary preferences. It is essential for individuals to consult with a medical professional before making any changes to their diet or lifestyle.


☰ Table of contents


ℹ️ Plan Information and Origins: A plant-based, 1200-calorie plan inspired by Forks Over Knives for individuals with glucose intolerance. Emphasizes Low-glycemic index foods and quick meal preparation. All meals should be completed in 15-20 minutes.

Intermittent Fasting Schedule (15+ hour fasting)

Breakfast

10:00 AM (250-350 calories, 19:12:3g; 2 or more hours after you get up)


Lunch

2:00 PM - Lunch (300-400 calories)

πŸ“… Only MONDAY and THURSDAY

🐟 + πŸ₯¬, 5:13:23g

πŸ“… EVERY DAY except Monday and Thursday

πŸ§† + πŸ₯¬, 32:11:9g


Dinner

6:00 PM (350-400 calories, 42:7:20g; at least 2 hours before you go to bed)


πŸ₯¬ Side salad is always the same (+, πŸ₯¬ lettuce, πŸ₯’ cucumber, πŸ… tomato, πŸ₯¦ kale, spinach (⚠️ oxalate caution here - might lead to kidney stone formation) / 33g; ~30Kcal each) (D: up to ~260g / ~165Kcal / 4:1:1g; W: up to ~1820g / ~1155Kcal)

🌿 Daily Spices Mix (+): Dill (digestive), Oregano (antioxidants), Parsley (vitamins), Powdered Ginger (anti-inflammatory), Powdered Garlic (heart & cholesterol), Chia Seeds (fiber, omega-3), Powdered Flax (omega-3, fiber), Curcuma (Turmeric) (anti-inflammatory), Curry (blend of beneficial spices), Cinnamon (BP+GI control), Ground Flaxseed (omega-3, heart), Black pepper (antioxidants)

Occasional Ingredients: 🍏 small apple (+, ⚠️ avoid eating seeds ~95Kcal), 🍌 banana (+, ~110Kcal), 🍊 mandarins (+, ~47Kcal), πŸ‹ limes (+, ~11Kcal), πŸ‹ lemons (+, ~17Kcal), 🌿 sea vegetables (+, Nori, Dulse, Kelp, Wakame, Arame, Hijiki), πŸ₯• carrots (+, ~41Kcal), beets (+, ~44Kcal), 🍊 grapefruit (+, ~52Kcal), πŸ₯› soy milk (+, ⚠️ phytoestrogens caution ~40-50Kcal per 2dl glass; B12), πŸ₯› almond milk (+, ~13-17Kcal per 2dl glass; B12), 🌾 chia seeds (-, ~58Kcal), πŸ§€ tofu (-, ⚠️ phytoestrogens caution ~150Kcal), 🌾 flax seeds (-, ~150Kcal).



πŸ‹οΈ Physical Exercise (PE)

⏱️ Exercise durations: >30 min 🚢 walking, >30 min 🚴 cycling, >20 min πŸƒβ€β™‚οΈ running, >20 min πŸ‹οΈ kettlebells, >30 min ⛷️ elliptical

πŸ“ RPE (Borg Scale): Rate effort 6 (light) to 20 (max) by feeling, not BPM. Safe, beneficial range: 9-13, similar to Zone 2 cardio

🚿 Cold Shower/Plunge: 15*C for 11 minutes weekly (90 seconds daily, gradually legs > arms > torso). ⚠️ Be cautious of increased cortisol during cold shower exposure.

🌬️ Enhance HRV with Breathing Exercise: Inhale for 8 sec, hold for 1.5 sec, exhale for 4 sec, hold for 1.5 sec (repeat x4/8).



Other

🧘 Incorporate and Practice Mindfulness: Savor and enjoy food, eat slowly, focus on PE movements, be aware of breath.

πŸ₯€ Hydration: Aim to consume at least 1.5 liters of water daily (+), lemon water (+, alkalizing effect on the body), herbal tea (+), and black coffee (+, brewed without additives) are also recommended.

🀡 Restaurant Plan: πŸ₯€πŸ‹ Lemon water (+), πŸ₯¬ grilled vegetables (+, dry or with minimal oil), πŸ₯¦ salad without dressing (+), 🍝 pasta with marinara sauce (~, tomato-based), 🍚 rice with toppings (~, vegetables, etc.), 🐟 tuna (+, grilled or baked; ⚠️ mercury caution), avoid all alcohol (tip: if somebody starts nagging you to drink it, just ask them: "What benefit do you gain from me consuming alcohol?")

☣️ Caution: mind your portions of seeds/pits of apricots, apples, peaches, plums, cherries, pears, and bitter almonds because they contain amygdalin, which converts to ☠️ cyanide.

References and legend

πŸ“– References: Blood Sugar N: Up to 7.8 mmol/L (140 mg/dL); L: <4.4 mmol/L (<80 mg/dL); E: >7.8 mmol/L (>140 mg/dL); Blood Pressure N: <120/80 mm Hg; H: >140/90 mm Hg; A: Sitting: 120/80, Walking: 130/85, Running: 140/90, Cycling: 130/85; Heart Rate (~220-AGE) R: ~60-100 bpm; E: cycling ~70-85% max HR, elliptical ~60-75% max HR, kettlebells 50-70% max HR; Z2: ~50-70% of max HR; SpO2 N: 95-100%; Mesurements only in the morning (after toilet), taking weekly average

ℹ️ Legend: Items marked with + align with the principles of Forks Over Knives, while those with - may differ from these principles. NF - avoid in frozen form. Glucose:Fat:Proteins ratio numbers are in grams (example: 42:7:20g)




Experiments and personal exploration πŸ‘¨β€πŸ”¬ βš—οΈ πŸ”¬

updated: 14. April 2024.

The methods listed here are awaiting testing; they have not yet been tried but are presumed to be relatively safe. It's important to emphasize that these experiments are for personal health exploration. While consumer electronic gadgets like heart rate monitors and blood oxygenation monitors can provide general insights, they are not substitutes for medical equipment. Always monitor your health closely and consult with a doctor, physician, or nutritionist before trying any new methods.

To Be Tested (Equipment Ready for Empirical Trials)

In possession of the necessary equipment, awaiting empirical testing.

To Investigate and Learn Before Experimentation

Exploring concepts and gathering knowledge before experimental endeavors commence.