Day 3 Results:
The outcomes of the day may come as a surprise to some individuals.
Let's dive in π
Fasted for 18 hours (6:30 PM β 12:50 PM)
During the fast:
Consumed 2 Black coffees and lemon water with salt between 9 am β 12 pm. As expected, no impact on glucose levels, as anticipated π’π’
1st Meal (12:50 pm):
Β
Broke my fast with a glass of homemade orange juice (3 medium oranges), glucose levels shoot up like a rocket from ~85 to ~145 within 30 mins.
Β
This is the highest glucose level seen since I started this experiment, a clear red flag for me. Fruit juice is now on my βStrict Noβ list π΄π΄π΄
Lunch (2 pm):
Β
Opted for a low carb lunch to compensate for the sugar rush from orange juice.
Β
Lunch was curry made from roasted pepper, tomatoes, and garlic mixed with full crΓ¨me, 4 boiled eggs and 120g roasted salmon. As anticipated, no sugar spike at all, slow and steady release of energy. Low carb works like a charm π’π’π’
Β
Snack (6 pm):
Β
Went for another sugar rush, this time chose a can of regular coke. Experienced a sudden spike from ~80 to 110 mg/dL. Surprisingly, the spike from coke was not as significant as that from orange juice.
Soft drinks are already on my βStrict Noβ list due to their empty calories and addictive nature π΄π΄π΄
Dinner (7:45 pm):
Β
Dinner was a low fat/protein south Indian meal at Sarvana Bhavan, Including Uttapam and a piece of vada. Glucose level spiked to ~130. While I wouldnβt avoid them completely, I would mix with some protein and fat to reduce the spike π π
In Summary:
* Fruit juice is not good if you are trying to reduce weight and improve metabolic health. Completely avoid.
Β
* Sugary soft drinks cause a rapid increase in blood sugar levels and they are empty calories; therefore, should be completely avoided.
Β
* Naked carb rich food like dosa, uttapam, vada etc should be consumed in moderation and mixed with protein, specially for people trying to improve metabolic health.
Β
* Low carb meal again won hands down. Focus on protein and healthy fat with every meal.
Interested to hear your views @shashiiyengar @mindmusclepro @hyderabaddoctor @Wegiveyouhealt1 @baxirahul @sandeepvarma15 @SahilKapoor @dlifein
Note that the graph is in mmol/L, but all values mentioned in this post will be in mg/dL (1 mmol/L = 18 mg/dL)
The outcomes of the day may come as a surprise to some individuals.
Let's dive in π
Fasted for 18 hours (6:30 PM β 12:50 PM)
During the fast:
Consumed 2 Black coffees and lemon water with salt between 9 am β 12 pm. As expected, no impact on glucose levels, as anticipated π’π’
1st Meal (12:50 pm):
Β
Broke my fast with a glass of homemade orange juice (3 medium oranges), glucose levels shoot up like a rocket from ~85 to ~145 within 30 mins.
Β
This is the highest glucose level seen since I started this experiment, a clear red flag for me. Fruit juice is now on my βStrict Noβ list π΄π΄π΄
Lunch (2 pm):
Β
Opted for a low carb lunch to compensate for the sugar rush from orange juice.
Β
Lunch was curry made from roasted pepper, tomatoes, and garlic mixed with full crΓ¨me, 4 boiled eggs and 120g roasted salmon. As anticipated, no sugar spike at all, slow and steady release of energy. Low carb works like a charm π’π’π’
Β
Snack (6 pm):
Β
Went for another sugar rush, this time chose a can of regular coke. Experienced a sudden spike from ~80 to 110 mg/dL. Surprisingly, the spike from coke was not as significant as that from orange juice.
Soft drinks are already on my βStrict Noβ list due to their empty calories and addictive nature π΄π΄π΄
Dinner (7:45 pm):
Β
Dinner was a low fat/protein south Indian meal at Sarvana Bhavan, Including Uttapam and a piece of vada. Glucose level spiked to ~130. While I wouldnβt avoid them completely, I would mix with some protein and fat to reduce the spike π π
In Summary:
* Fruit juice is not good if you are trying to reduce weight and improve metabolic health. Completely avoid.
Β
* Sugary soft drinks cause a rapid increase in blood sugar levels and they are empty calories; therefore, should be completely avoided.
Β
* Naked carb rich food like dosa, uttapam, vada etc should be consumed in moderation and mixed with protein, specially for people trying to improve metabolic health.
Β
* Low carb meal again won hands down. Focus on protein and healthy fat with every meal.
Interested to hear your views @shashiiyengar @mindmusclepro @hyderabaddoctor @Wegiveyouhealt1 @baxirahul @sandeepvarma15 @SahilKapoor @dlifein
Note that the graph is in mmol/L, but all values mentioned in this post will be in mg/dL (1 mmol/L = 18 mg/dL)
Results for Day 4 (26th Decβ23):
Fasted for approximately 17hours (from 7:45 PM to 1 PM)
First Meal:
Β
At 12 pm, had a diet coke, which did not induce any glucose spike π’π’
Β
At 1 pm, consumed 250g of plain Greek yogurt, resulting in no glucose spike π’π’
Lunch (3:30 pm):
Β
Naked Burrito with chicken, veggies, black beans, cheese, guacamole, and some rice. Glucose levels spiked to ~100, but the combination of protein, fat, and carbs helped mitigate the spike π’
Β
Dinner (9:30 pm):
Had dinner at a friend's place, resulting in an uncontrolled mix of snacks, rice pulao with curry, and gin tonic. The combination of alcohol and high carbs led to a significant spike, with glucose levels reaching 130+ π΄π΄
Β
Summary:
* Yogurt doesnβt cause any spike, feel free to have as much as you want
* Diet coke doesnβt elevate glucose level, but caution is advised regarding artificial sweeteners.
* As expected, carbs consistently cause a substantial spike every time.
Fasted for approximately 17hours (from 7:45 PM to 1 PM)
First Meal:
Β
At 12 pm, had a diet coke, which did not induce any glucose spike π’π’
Β
At 1 pm, consumed 250g of plain Greek yogurt, resulting in no glucose spike π’π’
Lunch (3:30 pm):
Β
Naked Burrito with chicken, veggies, black beans, cheese, guacamole, and some rice. Glucose levels spiked to ~100, but the combination of protein, fat, and carbs helped mitigate the spike π’
Β
Dinner (9:30 pm):
Had dinner at a friend's place, resulting in an uncontrolled mix of snacks, rice pulao with curry, and gin tonic. The combination of alcohol and high carbs led to a significant spike, with glucose levels reaching 130+ π΄π΄
Β
Summary:
* Yogurt doesnβt cause any spike, feel free to have as much as you want
* Diet coke doesnβt elevate glucose level, but caution is advised regarding artificial sweeteners.
* As expected, carbs consistently cause a substantial spike every time.
Day 5 Results:
Upon special demand from @shashiiyengar ji, it was a keto/low carb day, with daily carb intake capped at less than ~30g.
Managing low carbs turned out to be more straightforward than I anticipated.
Glucose level remained under 90 mg/dL throughout the day π’π’
Let's dive into the details π
Fasting for ~14 hours (9:30 pm β 11:15 pm)
1st Meal (11:15 am):
Β
Greek yogurt mixed with Β½ scoop whey, cottage cheese and chia seeds. Minimal carbs, didnβt witness any glucose spike at all π’π’
Lunch (2 pm):
Β
Lunch was curry made from roasted pepper, tomatoes, and garlic mixed with full cream, 4 boiled eggs and 120g roasted salmon and 30g quinoa.
Β
Post lunch, 80g French cheese, no sugar spike at all, gradual release of energy. Worked like a charm π’π’
Dinner (8:30 pm):
Β
Simple and easy dinner, 4 egg omelette with cheddar and French cheese, accompanied by avocado on the side.
Negligible carbs, there was no glucose spike at all π’π’
In Summary:
* Cheese, panner, yougurt and chicken/fish doesnβt raise glucose levels at all
Β
* Emphasizing again, low carb meals are effective for blood sugar control and weight/fat reduction. Prioritize protein and healthy fats with each meal.
Upon special demand from @shashiiyengar ji, it was a keto/low carb day, with daily carb intake capped at less than ~30g.
Managing low carbs turned out to be more straightforward than I anticipated.
Glucose level remained under 90 mg/dL throughout the day π’π’
Let's dive into the details π
Fasting for ~14 hours (9:30 pm β 11:15 pm)
1st Meal (11:15 am):
Β
Greek yogurt mixed with Β½ scoop whey, cottage cheese and chia seeds. Minimal carbs, didnβt witness any glucose spike at all π’π’
Lunch (2 pm):
Β
Lunch was curry made from roasted pepper, tomatoes, and garlic mixed with full cream, 4 boiled eggs and 120g roasted salmon and 30g quinoa.
Β
Post lunch, 80g French cheese, no sugar spike at all, gradual release of energy. Worked like a charm π’π’
Dinner (8:30 pm):
Β
Simple and easy dinner, 4 egg omelette with cheddar and French cheese, accompanied by avocado on the side.
Negligible carbs, there was no glucose spike at all π’π’
In Summary:
* Cheese, panner, yougurt and chicken/fish doesnβt raise glucose levels at all
Β
* Emphasizing again, low carb meals are effective for blood sugar control and weight/fat reduction. Prioritize protein and healthy fats with each meal.
Day 6 Results:
Day 6 brought some unexpected outcomes.
Let's delve into the specificsπ
Fasting Duration: 15 hours (8:30 pm β 11:30 am)
1st Meal (11:30 am):
Β
Commenced the day with 2 medium apples, resulting in a surprising revelation: glucose levels rapidly rose from ~90 to ~140 (higher than observed with whole oranges) π΄π΄
Next, Iβll consume them post main meals to assess impact on glucose spikes.
Lunch (2 pm):
Β
Lunch was Bajri (millet) roti with butter, beans, and potatoes. A pleasant surprise, as glucose levels didn't spike; instead, there was a gradual release of energy π’π’
Exploring wheat, ragi, and Jowar next to see the difference
Snack (3:45 pm):
Β Cappuccino without sugar
Dinner (8:30 pm):
Β
Dinner was fish and eggs with some pasta. There was no glucose spike at all. Carbs combined with protein and fat worked well π’π’
In Summary:
* Millet appears to be a better choice than rice for glucose control.
Β
* While apples are deemed healthy, they significantly elevate glucose levels.
Β
* Consuming carbs with protein and fat yields superior glucose control compared to naked carbs
@shashiiyengar @KamathGurudutt @mindmusclepro you might be specifically interested in results on millets.
Day 6 brought some unexpected outcomes.
Let's delve into the specificsπ
Fasting Duration: 15 hours (8:30 pm β 11:30 am)
1st Meal (11:30 am):
Β
Commenced the day with 2 medium apples, resulting in a surprising revelation: glucose levels rapidly rose from ~90 to ~140 (higher than observed with whole oranges) π΄π΄
Next, Iβll consume them post main meals to assess impact on glucose spikes.
Lunch (2 pm):
Β
Lunch was Bajri (millet) roti with butter, beans, and potatoes. A pleasant surprise, as glucose levels didn't spike; instead, there was a gradual release of energy π’π’
Exploring wheat, ragi, and Jowar next to see the difference
Snack (3:45 pm):
Β Cappuccino without sugar
Dinner (8:30 pm):
Β
Dinner was fish and eggs with some pasta. There was no glucose spike at all. Carbs combined with protein and fat worked well π’π’
In Summary:
* Millet appears to be a better choice than rice for glucose control.
Β
* While apples are deemed healthy, they significantly elevate glucose levels.
Β
* Consuming carbs with protein and fat yields superior glucose control compared to naked carbs
@shashiiyengar @KamathGurudutt @mindmusclepro you might be specifically interested in results on millets.
Day 7 Results:
Followed a routine with multiple carb-heavy meals, minimal protein, and healthy fats β a diet I used to have few years ago, and common among many Indians.
The experience left me feeling miserable and hungry every few hours.
Iβm never going back to this lifestyle again, intermittent fasting for life
Let's delve into the specificsπ
Fasting Duration: 13 hours (8:30 pm β 9:30 am)
1st Meal (9:30 am):
Started the day with Indian style tea containing milk and sugar along with a biscuit. Glucose level surged to 135. π΄π΄
2nd meal (12 pm):
Consumed homemade poha, causing glucose levels to rise to approximately 150 π΄π΄
3rd meal (3 pm):
Lunch was another carb bomb, rajma with rice. As expected, glucose levels spiked to ~140 π΄π΄
4th meal (6 pm):
I was hungry again, didnβt want to go for another carb loading so instead went for whey protein shake with milk π’π’
5th meal (9 pm):
Kept the last meal low in carbs, combining protein with chicken, tofu, veggies, and rice π’π’
Iearnings:
* The typical Indian diet keeps blood sugar elevated throughout the day, itβs like a vicious circle where you eat carbs, insulin kicks in and stores glucose as fat and you feel hungry again, you eat again and insulin kicks in again.
We need to get out of this vicious cycle and intermittent fasting along with good combination of fat and protein rich food with low carb is our best chance to get out of this cycle.
@shashiiyengar @KamathGurudutt @mindmusclepro
Followed a routine with multiple carb-heavy meals, minimal protein, and healthy fats β a diet I used to have few years ago, and common among many Indians.
The experience left me feeling miserable and hungry every few hours.
Iβm never going back to this lifestyle again, intermittent fasting for life
Let's delve into the specificsπ
Fasting Duration: 13 hours (8:30 pm β 9:30 am)
1st Meal (9:30 am):
Started the day with Indian style tea containing milk and sugar along with a biscuit. Glucose level surged to 135. π΄π΄
2nd meal (12 pm):
Consumed homemade poha, causing glucose levels to rise to approximately 150 π΄π΄
3rd meal (3 pm):
Lunch was another carb bomb, rajma with rice. As expected, glucose levels spiked to ~140 π΄π΄
4th meal (6 pm):
I was hungry again, didnβt want to go for another carb loading so instead went for whey protein shake with milk π’π’
5th meal (9 pm):
Kept the last meal low in carbs, combining protein with chicken, tofu, veggies, and rice π’π’
Iearnings:
* The typical Indian diet keeps blood sugar elevated throughout the day, itβs like a vicious circle where you eat carbs, insulin kicks in and stores glucose as fat and you feel hungry again, you eat again and insulin kicks in again.
We need to get out of this vicious cycle and intermittent fasting along with good combination of fat and protein rich food with low carb is our best chance to get out of this cycle.
@shashiiyengar @KamathGurudutt @mindmusclepro
Day 8 Results:
Fasting Duration: 16 hours (9 pm β 1 pm)
1st Meal (12:50 pm):
Started the day with a handful (~70g) of blueberries. There was a little spike, but glucose response was much better compared to orange and apple. π’π’
2nd meal (2:15 pm):
Lunch was a mutton kofta burger with cheese and grilled halloumi on the side. The combination of healthy fats, protein, and carbs ensured that glucose levels remained under ~120 π’π’
3rd meal (5:45 pm):
Protein shake - 1.5 scoop whey, handful of frozen blueberries and 1 banana.
Glucose response was much better despite including banana in the shake, glucose level remained under 110 π’π’
4th meal (8 pm):
Ended the day with a low carb meal - avocado, pepper, grilled chicken with generous portion of cheese (mozzarella, cheddar and feta). Glucose response was excellent, as expected π’π’
In Summary:
* Once again, low carbs prove effective in managing glucose levels
* Combination of fat and Protein with high carbs consistently produces a better response compared to naked carbs
@shashiiyengar @KamathGurudutt @mindmusclepro8
Fasting Duration: 16 hours (9 pm β 1 pm)
1st Meal (12:50 pm):
Started the day with a handful (~70g) of blueberries. There was a little spike, but glucose response was much better compared to orange and apple. π’π’
2nd meal (2:15 pm):
Lunch was a mutton kofta burger with cheese and grilled halloumi on the side. The combination of healthy fats, protein, and carbs ensured that glucose levels remained under ~120 π’π’
3rd meal (5:45 pm):
Protein shake - 1.5 scoop whey, handful of frozen blueberries and 1 banana.
Glucose response was much better despite including banana in the shake, glucose level remained under 110 π’π’
4th meal (8 pm):
Ended the day with a low carb meal - avocado, pepper, grilled chicken with generous portion of cheese (mozzarella, cheddar and feta). Glucose response was excellent, as expected π’π’
In Summary:
* Once again, low carbs prove effective in managing glucose levels
* Combination of fat and Protein with high carbs consistently produces a better response compared to naked carbs
@shashiiyengar @KamathGurudutt @mindmusclepro8
Day 9 (31 Dec 2023):
Breakfast 12 pm:
Started the day with Indian style tea with milk, used stevia as sweetener. Didnβt observed any spike π’π’
Lunch 1 pm:
Yellow daal with rice, 3 eggs and 200g Greek yogurt. Glucose level stayed under 110, an improvement compared to rajma rice I had on day 7. This is likely due to combination of fat and protein with rice and curry.
@mvraoforindia
Breakfast 12 pm:
Started the day with Indian style tea with milk, used stevia as sweetener. Didnβt observed any spike π’π’
Lunch 1 pm:
Yellow daal with rice, 3 eggs and 200g Greek yogurt. Glucose level stayed under 110, an improvement compared to rajma rice I had on day 7. This is likely due to combination of fat and protein with rice and curry.
@mvraoforindia
Day 10 (1st Jan 24)
Meal 1 (12 pm): Tried another millet- Roti made from ragi floor with butter.
Glucose spiked (from ~100 to ~135) was more than I anticipated π΄
Meal 2: whey protein shake with banana. Spike was quite high, going to avoid banana in the shake going forward. π΄
Meal 3: baked pasta with chicken and cheese. Glucose level spiked from 108 to ~130 π’
@shashiiyengar @KamathGurudutt
Meal 1 (12 pm): Tried another millet- Roti made from ragi floor with butter.
Glucose spiked (from ~100 to ~135) was more than I anticipated π΄
Meal 2: whey protein shake with banana. Spike was quite high, going to avoid banana in the shake going forward. π΄
Meal 3: baked pasta with chicken and cheese. Glucose level spiked from 108 to ~130 π’
@shashiiyengar @KamathGurudutt
Loading suggestions...