Fasting Mimicking Diet – Round 1


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I’ve done a few gateway diets over the last year including juicing and the Whole 30 but this time wanted to do something a little different that didn’t take such a long period of time or preparation.  I had toyed with the idea of a 5 day water fasting before but while looking up for more information on it’s pros and cons, I came across a Rich Roll episode with Dr Joel Khan which indirectly, got me to the quantifiedbob site.


I ended up for the most part, following the quantifiedbob plan, with a few modifications. Day 1 aside, most of the macronutrient splits were close to the ideal but for the next time I do this in a month, I’ll increase the food slightly to get closer to 800 calories per day.  I’m looking to repeat the 5 days on/25 days off for the next 2 months to see how my bloodworm ends up, so this first effort was more of an experiment on how my body would deal with such an extreme. If you’re curious as to what my solid meals looked like, here’s a few of them:


And now on to the details/results…

I stuffed my face with BBQ ribs & chicken for dinner on the evening before, as well as a few beers. Sure, it’s about unhealthy as you can get but I did want to enter this thing without going through some kind of pre-requisite or tapering off.

Day 1:
P.M Weight: 216.8lbs
Fat %: 27.1
BMI: 29.2

10 Miles of walking (4mph)

Calories 745
Carbs 38%
Fat 53%
Protein 9%

6 Cups of Water
28oz Sparkling Water
16oz Coffee
3 Servings of Amazing Grass Green Superfood
7.5oz red cabbage
1 Tsp Olive Oil
5oz Haas Avocado
7.5oz Granny Smith Apple
1oz Almonds
7.5oz Cucumber

I almost messed up the first day by not reading the reference information correctly and found myself in the need of having to cram down half a cucumber and a few ounces of red cabbage to catch up, late in the evening.  Ultimately I hit the rough target for nutrition ratio but was about 200 calories short of the day 1 target.

I was slightly lightheaded after the brisk walk and also had a mild headache, either which might possibly have come from the 2 small cups of coffee I had at 2pm.  I also had a mild stomach ache for about 20 minutes after the evening meal and some gas. I’ve got the same stomach feeling I did when I was on a juicing diet, previously; I’m not so much hungry as have the ’empty’ feeling.

I’m surprised how quickly my depression symptoms have lifted since yesterday.  Usually they’ll last almost a week before starting to recede but this has been almost like a complete turnaround through the day.

Normal bowel movements but greatly increased bladder action, with all the fluid intake.

Day 2:
A.M Weight: 215.2lbs
P.M Weight: 215.8lbs

9 Mikes of walking (4mph)

Calories 613
Carbs 46%
Fat 45%
Protein 9%

16oz Coffee, with a sprinkle of Cinnamon
6 Cups of Water
3 Servings of Amazing Grass Green Superfood
1 Tsp Sea Salt
5oz Haas Avocado
110g Cauliflower
150g Sweet Potato
1/4 Tbsp Coconut Oil
2.2oz Red Cabbage
166g Carrots

I slept much more than usual last night, although I did wake at 2am to hit the bathroom and tonight, I’ll stop drinking water around 7pm, so my body isn’t going to bed with a full bladder.  I didn’t notice any change in dream patterns which have been associated with fasting but I did feel much calmer than the previous night.  I meditated for 15 minutes before sleep, to try a different approach to getting to a restful state and this seemed to get me to sleep quicker.  This morning, I was extremely tired though, despite the longer sleep and it took a good 30 minutes before I was in a good enough awake state to function.  I’m curious how long I would have slept, had my alarm not gone off.

Today I felt incredibly alert and focused until about 3pm when it rapidly dropped off. I did get a very hungry feeling around noon but that subsided after drinking the Amazing Grass Green Superfood.  Slightly woozy on the walk home but not as light-headed as yesterday.

The mild headache had mostly dispersed and a small cup of coffee this morning hasn’t brought the onset of that.  Bowel movements were a lot looser than normal.

Day 3:
A.M Weight: 213.0
P.M Weight: 213.6

5 Miles walking

Calories 537
Carbs 46%
Fat 44%
Protein 10%

6 Cups of Water
3 Servings of Amazing Grass Green Superfood
16oz Camomile Tea
16oz Coffee, with a sprinkle of Cinnamon
3oz Baby Bok Choy
3oz Red Peppers
1 Tbsp Toasted Sesame Oil
1 Tbsp Lemon Juice
1/2 Tbsp Tahini
60g cauliflower
1.5oz Rice Noodles
166g Carrots
1oz Haas Avocado

This was the tough day. woke with a headache which took until mid-morning to disappear and I had pretty bad gas and somewhat constipated.  I’m feeling a little more ‘cloudy’ today; still focused but not as sharp as yesterday.  Tomorrow I’m experimenting with solid meals both day and evening, partly to get used to volume again and partly because I’m not hitting the calorie max for the day.  I’ve no idea if that makes a difference for the fast, seeing as a true water fast would have zero calories but it felt really good to have a warm & solid dinner tonight.

Day 4:
A.M Weight: 211
P.M Weight: 211

3 Miles Treadmill (2 Miles Running)

Calories 694
Carbs 47%
Fat 45%
Protein 8%

24oz Coffee, with a sprinkle of Cinnamon
6 Cups Water
5oz Red Cabbage
6oz Carrots
1.5oz Haas Avocado
1 Tbsp Lemon Juice
1oz Apple
3 Tbsp Sweetcorn
0.8oz Walnuts
12oz Sparkling Water
200g Cauliflower
5oz Sweet Potato
1 Tbsp Sesame Oil
1 Tbsp Curry Powder

Very tired today but the headache has completely diminished. My stomach is slightly hurting from all the coarse vegetables and I’m still constipated with bad gas.

Even though no heavy exercise is recommended, I decided to go running as an experiment to see how I react while on a restrictive diet.  This was the easiest run I’ve ever had and I could have easily gone on for a few more miles but decided not to push it.  The run itself was almost surreal and I was aware of every breath, every movement and every part of my body – definitely something to try again at some point.  I also lifted some weights and definitely noticed a little weakness and loss of strength from the last week.

Day 5:
A.M Weight: 209
P.M Weight: 209.5
Fat %: 24.2
BMI: 28.2

10 miles Walking

685 calories
Carbs 41%
Fat 51%
Protein 8%

24oz Coffee, with a sprinkle of Cinnamon
6 Cups Water
12oz Sparkling Water
5 oz Red Cabbage
2 oz Carrot
1.5 oz Haas Avocado
1 Tbsp Lime Juice
1 oz Apple
3 oz Sweetcorn
3/4 oz Walnuts
3 oz Bok Choy
3 oz Red Pepper
2 oz Cauliflower
1.5 oz Rice Noodles (Uncooked Weight)
2 tsp Toasted Sesame Oil
1 Tbsp Tahini

Last night I took forever to get to sleep. I thought I was tired but had so much mental energy after working out and need to be cognizant of switching to A.M workouts.  My body is feeling tired in general this week but my mind is crystal clear.

Finally there was a (somewhat strained) bowel movement this morning, which I’m attributing to more solid food intake.  While I didn’t feel light-headed for the most of the day, there was a certain level of wooziness later in the evening but I don’t know if I can attribute this to the exercise or just the fasting.

Final Results & thoughts:
In all, I dropped 8lbs, 2% body fat and 1 point BMI but the biggest surprise and benefit for me was that I had been in the process of a downward slide in depression (I’m both depressive and bipolar) and this completely reversed that within 2 days; I even felt lifted on the first day, where it usually takes me a week to get through the cycle.  Moving forward, I’ll use fasting as a tool when I’m hitting depression and it’s certainly great to know I have an additional weapon to combat it with.

Downsides for this were the difficulties in bowel movements after the 3rd day and the mild abdominal discomfort, from the raw food being a little to tough on my digestive system.  That has now mostly subsided, after a day of normal eating, though.


Vegetarian Sopa de Lentejas


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IMG_0039I’ve been craving some food, which brings back memories of the Camino de Santiago for a while and this meat-free version of the wonderful Sopa de Lentejas, fills that need. The rock salt and mushroom broth give enough ‘meaty’ flavor that I just didn’t miss the bacon.

2 Cups brown lentils
8 Cups Mushroom Broth
1/4 Cup Olive Oil
1 Large Onion, chopped
1 Large Carrot, chopped
4 Cloves Garlic, minced
1 Cup Tomatoes, chopped
1 Tsp Spanish Paprika
1 Medium Potato, peeled and diced
1 Tblsp Tomato Paste
3 Bay Leaves
1 Tsp Rock Salt

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