<img> Durad(8) logo </img>   Durad(8)

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


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. Energy values (Kcal) are very rough approximations.

Intermittent Fasting Schedule (15+ hour fasting)

First meal- around 13:00

2+ hours after you wake up up

Ingredient Amount ~Kcal G:F:P Notes
🌾 Oat flakes ~41g ~150Kcal 10:5:1g 2-5 tablespoons
🫐 Berries ~50g ~15Kcal 6:0:0g About two tablespoons
🌰 Mixed nuts ~30g ~200Kcal 3:7:2 Raw and hulled: walnuts, hazelnuts, almonds, pistachios, Brazilian nuts , Indian nuts (cashews), sunflower and pumpkin seeds


Second meal - around 18:00

While eating once per day can be beneficial after consulting with a healthcare professional or nutritionist, it must be executed carefully and cautiously. This approach may sound good on paper, but it can lead to overeating and put strain on the body, as the system must process larger quantities of food. Therefore, creating a plan with only one meal per day can be challenging.

Ideally, you can try fasting a few times during the week with just one meal; however, adding a second meal can help balance nutrient intake and prevent overeating. For active individuals or those with specific health conditions, such as cardiovascular issues, smaller, more frequent meals may be more beneficial, allowing for high fasting levels without compromising health.

In the long run, two meals provide a more balanced and varied nutrient intake because nobody enjoys the idea of eating strawberries in a lentil soup with chickpeas, nori, and walnuts just to cover all nutritional needs in a single meal :)

πŸ“… Variation 1 - 🐟 fish + πŸ₯¬ salad

Ingredient Amount ~Kcal G:F:P Notes
🐟 Fish 100-150g 90-200Kcal 1:12:22g sardines/herrings/chub mackerel/tuna - fresh or in natural juices
πŸ₯¬ Side salad 33g each ~30Kcal each 4:1:1g You can add daily spices mix, experiment


πŸ“… Variation 2 - πŸ§† grains/legumes/whole grains + πŸ₯¬ salad

Ingredient Amount ~Kcal G:F:P Notes
πŸ§† Chickpea salad 150g ~150Kcal 30:10:8g add quinoa, couscous, spelt or brown rice
🍲 Lentil stew 150g ~160Kcal 25:5:15g this or chickpea, choose one but not both
πŸ₯¬ Side salad 33g each ~30Kcal each 4:1:1g You can add daily spices mix, experiment

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))

🌿 Daily Spices Mix

Spice Good for
🌿 Dill Digestive health
🌱 Oregano Antioxidants
πŸƒ Parsley Vitamins (A, C, K)
🌢️ Powdered Ginger Anti-inflammatory, digestive health
πŸ§„ Powdered Garlic Heart health & cholesterol management
🌾 Chia Seeds Fiber, omega-3 fatty acids
🌾 Powdered Flax Omega-3 fatty acids, fiber
🌼 Curcuma (Turmeric) Anti-inflammatory, antioxidant
πŸ› Curry Anti-inflammatory, antioxidant, digestive health
πŸ₯„ Cinnamon Blood pressure, blood sugar regulation and gastrointestinal health
🌱 Ground Flaxseed Omega-3 fatty acids, heart health
🌢️ Black Pepper Antioxidants, digestive health

πŸ₯€ Choice of beverages

Beverage Notes
πŸ‹ Lemon water Alkalizing effect; may cause acid reflux.
🍡 Herbal tea Options: Rooibos, Chamomile, Hibiscus, Hawthorn (hot or cold).
β˜• Coffee Brewed without additives (chicory/black); ⚠️ Caffeine cautionβ€”avoid if sensitive; opt for decaf if needed

Occasional Ingredients (snacks)

Ingredient Notes
🍏 Small Apple ~95Kcal; ⚠️ avoid eating seeds
🍌 Banana 110Kcal
🍊 Mandarins ~47Kcal
πŸ‹ Limes ~11Kcal
πŸ‹ Lemons ~17Kcal
🌿 Sea Vegetables Includes nori, dulse, kelp, wakame, arame, hijiki
πŸ₯• Carrots ~41 kcal; can be difficult to chew; shredding helps.
🍠 Beets ~44Kcal
🍊 Grapefruit ~52Kcal
πŸ₯ Kiwi ~42 kcal; high in vitamin C and fiber; may improve sleep quality
🍈 Figs ~37 kcal; rich in fiber and antioxidants; may help with digestion and sleep
πŸ’ Cherries ~50 kcal; contains melatonin; may help regulate sleep cycles

Can try but not preferable

Ingredient Notes
πŸ₯› Soy Milk ⚠️ Caution: Contains phytoestrogens (plant compounds similar to estrogen)
πŸ₯› Almond Milk Fortified with vitamin B12
🌾 Chia Seeds Rich in omega-3 fatty acids and fiber
πŸ§€ Tofu ⚠️ Caution: Contains phytoestrogens (plant compounds similar to estrogen)

πŸ‹οΈ Physical Exercise (PE)

Minimum duration for health benefit

Exercise Min. duration for better health benefit
🚢 Walking >30 min
🚴 Cycling >30 min
πŸƒβ€β™‚οΈ Running >20 min
πŸ‹οΈ Kettlebells >20 min
⛷️ Elliptical >30 min

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

Weekly challenges

🚿 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).


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

πŸ₯€ Hydration: Drink at least 1.5-2 liters of water daily, try avoiding consumption 30 minutes before and 60 minutes after meals.

🀡 Restaurant Plan: πŸ₯€πŸ‹ Lemon water (+), πŸ₯¬ grilled vegetables (+, dry or with minimal oil), πŸ₯¦ salad without dressing (+), 🍝 whole grain pasta with marinara or pesto sauce (-, tomato-based), 🍚 brown rice with steamed vegetables (-), 🌽 corn on the cob (+), πŸ₯‘ guacamole (+), πŸ₯• roasted carrots (+), 🍠 sweet potato fries (+, baked), πŸ„ grilled mushrooms (+), 🐟 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: Seeds of apricots, apples, peaches, plums, cherries, pears, and bitter almonds contain amygdalin, which can release cyanide ☠️ when digested.

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-Your 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), calculate weekly average

ℹ️ Legend

Items marked with - may differ from principles of Forks Over Knives. 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: 6. June 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.