Durad(8)

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

v0.87.0

ⓘ 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.

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

Notes:

• pistachios buyers tip: shells add ~50% weight to the nut
• only one Brazilian nut per day - ⚠️ selenium caution

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 :)

📅 Variation 1 - 🐟 fish + 🥬 salad

Notes:

• ⚠️ tuna once per month - mercury caution

📅 Variation 2 - 🧆 grains/legumes/whole grains + 🥬 salad

🥬 Side salad is always the same (🥬 lettuce, 🥒 cucumber, 🍅 tomato, 🥦 kale, spinach (⚠️ oxalate caution here - might lead to kidney stone formation))

🌿 Daily Spices Mix

🥤 Choice of beverages

Occasional Ingredients (snacks)

Can try but not preferable

🏋️ Physical Exercise (PE)

• 🌅 Morning (07:00/07:30 - PE): Energize your day with morning exercise.
• 🌇 Evening (19:00/20:00 - PE): Unwind with evening exercise after work, after last meal, ideally. 2-3h before bed

Minimum duration for health benefit

📏 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).

Other

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

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

🤵 Restaurant Plan: 🥤🍋 Lemon water (+), 🥬 grilled vegetables (+, dry or with minimal oil), 🥦 salad without dressing (+), 🍝 whole grain pasta with marinara or pesto sauce (-, tomato-based), 🍚 brown rice with steamed vegetables (-), 🌽 corn on the cob (+), 🥑 guacamole (+), 🥕 roasted carrots (+), 🍠 sweet potato fries (+, baked), 🍄 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

📖 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 👨‍🔬 ⚗️ 🔬

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.

• Exploring Barefoot Shoes (or zero-drop, where the back of the foot is not elevated compared to the front)? Opted for affordable alternatives like "Water Shoes" due to budget constraints. Another alternative, for summer, is sandals like Xero Shoes Genesis albeit a bit pricey. Aim is to enhance proprioception (sense of the relative position of one's own parts of the body and strength of effort being employed in movement) and foot strength for improved balance and stability. Recently acquired IceUnicorn Beach Shoes from Amazon.de at a discount (decalaration details: ethylene vinyl acetate (eva) insole; rubber outsole; spandex upper). Pending experiment assessment ⏳ Affordable models to be evaluated if this experiment goes well:

  • Amazon: SAGUARO Unisex DuckStride Knit Barfußschuhe mit Breiter Zehenbox und Zero-Drop Solhe
  • Amazon: Saguaro Men's Barefoot Shoes, Quick-Drying Trail Running Shoes, Women's Fitness Shoes, Non-Slip
  • Amazon: SAGUARO Unisex Barefoot Shoes, Breathable, Lightweight, Non-Slip Fitness Shoes with Wide Toe Box

• I'll progressively increase the resistance on my elliptical throughout the week: I'll start with level 1 resistance on Mondays and Tuesdays, move up to level 2 on Wednesdays and Thursdays, and challenge myself with level 3 on Fridays. Pending assessment ⏳

• Also, I will add variety to my elliptical workouts by pedaling backwards for 10-20% of my workout time each day. I'll be mindful that pedaling in reverse is more challenging and introduces a different strain on my body. I'll make sure to maintain a comfortable RPE (Rate of Perceived Exertion) level, especially when starting this new routine. Pending assessment ⏳

• Working from home (WFH) is ideal for improving physical health and overall well-being, so I will continue more accurately by taking 2-minute breaks every ~30 minutes. During that time, I will do light exercises like stretching, random push-ups, squats, and perhaps short yoga breathing exercises. Additionally, I will incorporate rising heels and doing "simulated running" in place. To stay reminded, I will use an affordable kitchen timer (it is loud and easily obtainable) and set it to 30 minutes, repeating this routine during my 8 hour shifts (or more)

• 3 tablespoons of flaxseed a day? Weird but not plausible. Mixing flaxseeds with fish oil should provide the best omega-3 i can afford right now however i will start with flaxseeds. Source

• Alternative eating schedule: twice per day, with 8h gaps between the meals. First one at 9 or 10 and the second one at 17 or 18. Chew food at least 24 times.

To Investigate and Learn Before Experimentation

Exploring concepts and gathering knowledge before experimental endeavors commence.

• Grounding: Barefeet Standing (10min) + Breathing Exercise (3x30 deep breaths; on the last one you exhale and hold, then slowly exhale) reference
• Cold shock proteins (CSP)? Investigate and expand Cold Shower/Plunge?
• Since grip is important, investigate and try practicing deadhangs (engage your core and glutes for stability). This exercise can help stretch out and decompress the spine so this is a huge plus! Also, interesting bookmarks Inaccurate Climbing Advice I Hear Every Day (EVEN FROM PROS!) Basic Grip Routine for STRONG Forearms (by David Horne)
• There are no studies comparing weight loss during summer and winter, despite the belief that perspiration can aid fat burning in the summer. While dehydration occurs faster in the summer, some sources suggest that a proper diet may help with weight loss during this season. Some sources: 1 2 3 4 5
• Experiment with more fruits in the morning for breakfast. After a few weeks of testing, berries are refreshing however i keep wondering about mixing them so i can try to reach that golden ratio of 30-40 plants per week. Right now we are not too shaby with at least 10 per day however that is not enough.
• Something interesting popped up on Perplexity.ai recently: "At the lower intensity of Zone 1, the body primarily uses fat as its fuel source"
  and on dexa.ai i got this: "Zone 2 is often considered a moderate intensity level where both fats and carbohydrates are used as energy sources"
  Investigate this because prolonged zone 1 is benefitial for obese individuals, alternating between upper zone 1 and lower zone 2 for 60min a day might help more than i thought. Possibly related video to check: 1548: Two-A-Day Workouts to Accelerate Gains, Bodyweight Only Exercises With Limited Time, & More