#I mean eating 1000kcal in one sitting not for the day

[pohhuexp]

🦄Food poisoning. - 🦄Yep. Just had it. - 🦄6 hours ago. - 🦄My first thoughts when I was feeling sick was: - 🦄1) "This might be where the streak ends, I haven't been really sick since I started (back in 2015)" 🦄2) "This has gotta be funny on some level cos I just made a video and post about the importance of recovery" - 🦄Luckily, it wasn't too serious at all. After purging out my 1000kcal lunch (I was super hungry today) and a 2hr nap, I'm back feeling like nothing happened. I think the lucky part is today was one of the few times we had lunch as a family on a week day, and everyone was eating their own food rather than sharing a meal. - 🦄I was cleaning up all the leftovers in the fridge, kiddos had their favorite pasta, Mommy made fried rice with leftover rice. All of them were fine except for me. Must have been that 6 day old food. - 🦄Lesson learned, not leaving any food out for above 3 days. - 🦄As of writing this I still haven't had dinner yet. It kinda dawned upon me that my calories are basically reset today. But I'm also not reckless enough to be having a feast after such an ordeal. - 🦄Today I won't be counting calories, I had to erase all my entries that I already input today. No matter what I eat for dinner there's no way I'm eating 1800-2000kcal in one sitting, so I'm just gonna enjoy the fact that I can pretty much eat anything I want and most likely still be within today's numbers. - 🦄Although that's not the important bit, I think regardless of purging the food or not, I would have done the same. At the end of the day recovery is still priority, and I would have just ate whatever I wanted for today, and see how I feel tomorrow. If I feel 100% tomorrow I'll go back to normal routine of intermittent fasting and calorie counting. - 🦄If I'm less than 100% tomorrow, I'll take another day off and enjoy the 'free' days. - 🦄I mean if you really think about it, what could I possible do in these two days to erase my progress of losing over 50kg in the past 3 years? - 🦄Yep... - 🦄... basically nothing. - 🦄Recovery comes first. https://www.instagram.com/p/B2wvZhfnVFP/?igshid=11kmxsrfys0ta

[anecdotaltruthbomb]

Check out the fiber content of some of my favorite foods

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And by favorite foods i mean that these foods are just barely "pleasurable" enough, in terms of their caloric density, to be appealing or at least tolerable under most circumstances.

Grams of Fiber in 1000kcal of food:

Spinach: 105g Broccoli: 77g Split Peas: 70g Lentils: 68g Beans (Kidney or Black): 65g Beet Roots: 58g Chickpeas: 46g Apples: 46g Sweet Potato, peeled: 32g Spelt: 32g Buckwheat: 29g Banana: 29g Oatmeal: 28g Potato, peeled: 23g Quinoa: 23g Brown rice: 9g Bread Roll, Lye: 5g

Wowzie! I am totally surprised by how lentils are "heavier" than beans? Also that potatoes are lighter than anything else, but that explains their very high glycemic index, which i was always able to sense. More than once an overly large potato meal would put me into a high blood sugar "food coma". But they are okay in moderation and depending on context. And look at brown rice! Its not even a pleasurable food, i just put it on the list to shame it a bit. Likewise the bread roll. In some people or some experiments, potatoes were reported to hit the blood at varying speeds. Often hot potatoes would hit the blood as fast or faster than cold white bread. So fiber content does roughly represent some satiating factors: chewiness, fillingness and micro nutrient content - but does not always represent the aspect of blood sugar stabilization, because cooking, processing = predigestion & digestibility can vary.

My current idea is to aim at getting 60g of fiber in the first half of the day's eating-window, meaning within half of the calories of my metabolic rate.

Since i assume that 60g is slightly more than half of the amount of fiber that my current body maximally craves or even tolerates. It would then follow that its unlikely, that such a fibrous day ends in overeating. In fact chances are good that i would stop eating at having reached well under 100g of fiber, in order to avoid bloat and this may just imply a caloric deficit. Unless i loose my shit and choose a particularly sugary or fatty (low fiber) food in the evening.

So with this goal in mind: I acknowledge that most pleasurable foods (chickpeas, apples, bananas ..) don't have enough fiber to reach this goal, all by themselves. Therefore i have to mix in some super low energy density vegetables like beets, carrots, leafy stuff, mushrooms in the first half of the eating window.

My experience is that i can not tolerate a breakfast that is too low in total energy density and simultaneously too high in digestive-energy requirements.

For example eating beans and nothing else will piss my body off, it will make me feel miserable and will make me crave dense calories ASAP, ideally liquid calories, since you can't digest anything when you are filled with beans. Or else i go back to bed. Fuck this day.

Even an apple mono meal can sometimes piss me off a bit, in the morning.

My experience of being pissed off may be relative to a degree of premature insulin load (resulting in low blood sugar, before the sugar of the beans even hits the blood - might insulin be triggered by a high protein load?) or i might have another case of less than ideal biochemistry, for example low oxygen levels (due to HCL) during digestion. Or it’s just the regular wrath of the pleasure trap. Anyhow.

What works better for me is to combine higher glycemic index foods, meaning foods that digest quickly, with slower digesting ones, within a sitting, so i get enough quick reward relative to the total digestive effort.

For example 2 bananas, followed by 2 apples, all in one sitting, followed by a good hour of digestive break (fruits leave the stomach quickly), followed by a can of chickpeas and ASAP broccoli (1000g, frozen, has some water in it) - 9800kcal and 60g fiber. Or at the very least i would need two bananas, before i could stomach a pound of broccoli or two.

All in all my goal of 60g fiber for 1000kcal is almost unrealistically high, but so is the goal of permanent weight loss / maintenance :D The minimum recommended intake of fiber is 31g for the average person. Zero percent of american men under 50 get 31g. Vegans tend to average around 46g.

[pohhuexp]

🍖Be careful of these 5 things during a diet. - 🍖I use to be guilty of all of these… - 🍖1) Cheat days/meals. While it's absolutely OK to have a cheat day now & then, you still gotta be mindful of how often you're having them. Needing a cheat day every 3-4 days is a sign that your diet isn't sustainable either because it's too little calories or you're overly restricting foods. Be mindful of the amount of cheats days you have. - 🍖2) Bites, licks, sips, tastes. I use to think "no big deal, I only had a bite," till I started tracking my bite, licks, sips, and tastes. It amounted up to 300-400kcal throughout the day. At the moment it didn't feel like it at all, I mean, a couple of nuts here & there, a bite or two of pastry or bread, 1/4 of chocolate bar, 1/4 cup of latte, these little things all add up and over time could be the difference between a caloric deficit or surplus. - 🍖3) Overeating "clean & healthy" foods. Healthy foods doesn't mean you get to eat as much of it as you want. I remember i use to eat nuts by the buckets cos "it's healthy right?". I'd feel super guilty sitting in front of the TV with a pack of potato chips, but if a pack of nuts? I'll go through a couple packs and feel no guilt at all. Except that lack of guilt meant perhaps 700-1000kcal. Everything in moderation no matter healthy or not. - 🍖4) Portion sizes. You don't have to count calories to be in a caloric deficit. You don't have to count calories to lose weight, but you gotta be mindful of your portions. A banana has significantly less calories than a big banana. 14 cashews is quite different compared to 22 cashews. Portion sizes matter. A big avocado could be 500-600kcal while a small one is barely 150-200kcal. - 🍖5) Patience. Patience is super dangerous in my eyes. It's easy to want to chase faster results and start doing things that increase chances of inconsistency which ultimately affects sustainability. I've done that too many times, wanting to speed up the process I'd barely eat anything in a day thinking I made bad progress which results in a binge the next day and a deep wound into motivation. - 🍖Consistency always always beats intensity. https://www.instagram.com/p/B0yZnWtnObu/?igshid=1xfzuv23ug00u