Prolonged Fasting according to Dr Fung Obesity Code

[StrongAt45]

Weekend Activities and eating 1, 2, 3 July

Friday afternoon 1st July 1pm
So i did break fast on this Friday afternoon at 1pm- had a cheesecake and 2 buns lathered with olive butter and a coffee. Then i had about 200g of chicken thigh panfried with 2 large eggs and another bun lathered in butter at 2pm. I had another bun+butter at 7pm and finally a plate of noodles at 10pm. I hate it when i break fast and eat a lot. It's the accumulation of 5 days of non eating that makes you go mad. Tomorrow will be better as i will be out most of the time, so i wont be eating so much.

SAT 2nd July
Had a cheese cake for BF and 2 coffees. 2 small pieces of prata+curry, small plate of fried rice+fish, 2 small pieces of cake + 2 coffees. Dinner was bbq but i didnt eat much.

Sun 3rd July
2 coffees for BF, lunch was just a plate of mixed vegetable rice and 2 pieces of chocolates for desert and a bun+butter. I also had 300ml of prune juice to make myself poop. Fast began at 5pm.

I really didnt feel like writing much cos i am a bit sick and feel really lethargic these few days.

[StrongAt45]

Week 7 Fast 9

D1 update :
I am having a bit of a flu, back drip cough and its making me lazy and lethargic. I didn't even feel like going to work.
Anyway, i was so lazy, i didn't even measure myself this morning. Anyway i will do so and update later Starting weight 78.5kg. But i did poop a lot yesterday after that 300ml prune juice. Works well. Onward to 76 we go!

D2 update :
Woke up to 77.5Kg. didnt drink much water yesterday. Still feel like pooping a bit. The prune juice really works wonders. Well, keeping fingers crossed to see 76 tomorrow. surely it will come this week. I am planning to have a bit of chicken broth today.

D3 update :
I am 76.9kg today waking up. I had some chicken broth+seaweed+egg+tofu soup yesterday about 3pm. I also had 5 coffees today. Delicious. I expected a 0.8 to 1 kg loss from 77.5 yesterday but that didnt happen. I wonder if it was the soup? **** my mouth. Its not the hunger but mentally, its tough. But any loss is still a loss. Its a marathon, not a sprint.

D4 update :
Woke up to 76.1kg today. As expected I made 0.8kg loss which seems quite norm on days 4 and 5. If al goes well, I should see a 75.5 or 75.3kg tomorrow. A great result this week i think. Mini milestone reached.

D5 Update End Fast
Woke up to 76kg. I had a bit of soup+egg+seaweed yesterday evening at 5pm. I dont know if that is what caused me to slow down so much. After i had the soup, i have a nagging feeling, i was heavy again. Its in my mind i know. I took weight and it was 76.4kg. Ok, i get it. But i was really disappointed to not see the 75 mark today. Its 5pm. I am breaking fast and i am still 76. Its a long weekend, and next week will be likely a 4 day fast only. Whatever it is, i will soldier on and carry on. 75 will be here soon. It's a marathon, not a sprint.

[StrongAt45]

Weekend Eating and updates :
Broke fast on Friday night 8th Jul. with 3 pcs of raisin bread lathered with olive butter and a coffee and some chocolates and 5 hotdog sausages. Feel full and bloated aleady. Tummy seems to have swelled up in the mirror.

9th Jul Sat
Porridge for BF with some dough fitters and had 3 small sausages as well as 2 slices of bread. Dinner was mookata bbq and i had also 4 shots of whiskey and a can of beer.

10th Sunday
Lunch was a bowl of tempura rice bowl, 2 slices of bread and 4 cups of coffee. Dinner was 3 pcs of fried chicken and some fries and 7 pcs of nuggets. I feel bloated but i dont think i ate a lot.

11th Mon (its a holiday)
4 coffees, late breakfast with vegetarian vermicelli and carrot cake. Dinner will be home cooked soupy noodles with vegetables and some pork slices. Fast begins after dinner.

[StrongAt45]

Week 8 Fast 10

D1
I did not take my weight this morning, as i felt i had overeaten the past weekend long holiday. I feel a bit bloated and though i stopped eating last night, i still feel bloated. Taking the prune juice didn't help surprisingly. Anyway, as usual, the ghrelin levels are high after weekend activities, I was feeling hungry even before waking up and now before lunch and after lunch. It goes away, but the level is high. I am toying with the idea of going 10 days straight, by missing this weekend. I want to get to my goal faster. I think if i was to go 10 days straight i can land at a fasted weight of 72kg by end of the that 10 days.

D2
I still don't want to take weight. I had chicken broth+egg soup at 5pm today. Hunger pangs increased, surprisingly, it is more often and more intense. I don't know why. There is 1 b4 waking up, 1 after b4 leaving the house for work. 1 b4 lunch, 1 at 3pm. Then 1 at 5pm and 1 at 9pm and even before going to bed at midnight. It's getting more and more difficult to drag this out.

D3
Hunger pangs remains the same, i still didnt take my weight yet. Part of it is that i want to surprise myself when i break fast much later. I hope i have it in me to go 10 days. I do plan to take a bit of chicken broth+egg every evening. It helps to think that you are getting something to eat.

D4
Very disappointed with myself. I woke up and weighed in at 76.2kg. I had a bit of broth+egg yesterday and also some wasabi green peas (very little) late last night. But i don't expect this. I feel a bit constipated, i think it is probably me being constipated. But the reading is ****. I felt like i didn't make any gains (or loss) and the whole 4 days was for nothing. Going hungry for 4 days for nothing. WTF.

D5
I drank a lot of prune juice yesterday, about a liter and ended up with watery stools. Went toilet like 5 times, a lot of poop and water came out. I thought "great", weight must be down now, finally got all these waste out. When i finally stopped pooping, i weighed myself. F***ing disappointed again. 76.2kg. No movement at all. So yesterday, from a morning 76.2 to an evening 76.2Kg with all that poop and water gone, no weight movement. WTF. Wanted to throw in the towel but i did not.
Woke up this morning, was tempted to breakfast and eat, but i didn't. Had 3 coffees and then weighed myself. 75.8kg. At least the scales are moving in the right direction again. I hope i can pull through this weekend, it is Saturday morning now. I hope i see a low 75 tomorrow.

D6
Yesterday about 6pm, i weighed myself and saw a 75.5Kg. I was quite happy. I was thinking, yeah, maybe tomorrow i can see a 75.2 or less. I had some chicken broth+egg+seaweed+tofu right after and then a cup of coffee. Today morning, i weighed in at 75.4kg. A bit disappointed. I hoped to get better than that. The soup which previously seemed to not make any effect on the weight loss, seems to have effect these days. I think it is the lean proteins in the egg and seaweed that is causing this. Anyway, i will soldier on and see what happens tomorrow. UPDATE@6PM I brought my sons out for lunch and i caved in. I saw someone eating some of my favorite food and i couldn't resist. I had 4 pork balls, 1 chicken glutinous rice, 1 braised pork bun. Actually it wasn't a lot of food. I was thinking to myself. Ok, restart now. BUT, when i got home, my mouth watered when i saw my kid eating some chocolates, so i had some kinder Bueno too. Then i had a slice of banana layer cake, a small chicken pie and a tuna pastry and a cup of tea. Once the appetite is stroked, the eating is hard to stop. But i am full now, so i will stop and start fasting again. F***, I cant do 10 days. I know i say this a lot, but F*** my mouth. Next week target, 74kg. Begins right now 6pm.

[StrongAt45]

Week 9 Fast 11

D1
I started this fast since yesterday Sunday 6pm. I drank about 600ml of prune juice hoping to elicit some poop, but too bad, nothing came out. In fact i felt pretty bloated waking up on Monday morning. I felt that i must weighed pretty heavy and thus i didn't want to weigh myself and feel ****ty the whole day. Also, i had a water leak issue inside my house and its driving me nuts trying to figure out where it is coming from. Still didn't find the water leak source, i think it must be my neighbors causing it. Managed to make something to divert the leak temporarily so that i don't have to mop every hour. It took a lot of work and energy to make a simple divert. I worked on it from 12noon till 6pm. Tired, hungry and I didn't get my coffee.

The D1 is always tough, lots of ghrelin released, determination is down. i kept pinching my tummy fat to remind myself, i am fat like **** and that makes me ignore the ghrelin. The hunger goes away after some 5 mins usually. But boy, D1, ghrelin gets released like almost every hour or so. Especially during lunch time.

D2
Woke up feeling great, but greeted with a burst of ghrelin. At least my makeshift divert sent the water leak into my drain directly. No more flooded floors to mop. I took a look at the mirror and felt that my body is starting to look a bit better, and i have some outlines i can see on my tummy. So i felt great and had a bath and proceeded to take weight. 75.5kg. Well that was the fasted weight when i broke fast on Sunday. Seems like when i break fast a day, you spend a day getting it back. Normally if i break fast for 2 days, it will take me at least 2 to 3 days to get back to the previous fasted weight. Interesting.
By 11 and 12 noon , ghrelin came a few times. I felt it 3 times. I was tempted to have soup+tofu+egg but when i weighed myself at 6pm, the weight was still 75.6. WTF. I wanna see 74 this week. Sometimes i feel my body just wont give up the fat. It just keep sending out ghrelin to f*** you up.

D3
Woke up to 75.1Kg this morning and remained 75.1kg throughout the day. I guess weight loss does occur only when you sleep. Anyway, i am so tempted to have soup, but i don't wanna jeopardize my goal of 74kg, so i am determined to skip soup. I hope my body cooperates and stop sending ghrelin to f*** me up. But i finally caved in at 4pm, and had a soup + 2 eggs+tofu. I also had a late night much of a handful of sliced almond nuts and sunflower seeds. Man i am sure i am so f***ed tomorrow wen i weighed in.

D4
Woke up and felt no ghrelin this morning. Thought to myself, i gotta be still carrying the soup and nut from yesterday. I looked at the mirror and felt tummy looked a bit big, exactly how i was feeling. Bathed and took weight. 74.8kg. Surprise! I didnt expect that. I thought that i will end up at 75.1 still. But it went down a bit. Could have been better if i didnt have my cheats yesterday but wth, its a marathon. Looking so forward to end of the week. Planning to have some bbq if possible. If i can get to 74.5 or 74.3 tomorrow, it'll be a great week. I took some chicken broth+egg+tofu again and also 3 handful of nuts after 5pm.

D5
Again the soup+nuts messed me up. Woke up to 74.5kg and by noon, i came in at 74.4kg. WTF. Thats it for this week. Breaking my fast now. F*** my mouth. 73 next week!

[EliKoehn]

Good luck, OP. This would not be my approach for fear of losing muscle mass, but hope you reach your desired goals.

One question I have is regarding the coffee discussion. Is black coffee seriously considered a fast-breaker? An entire pot is like 10 calories, if that. Does anyone really think that counts?

[StrongAt45]

Good luck, OP. This would not be my approach for fear of losing muscle mass, but hope you reach your desired goals.

One question I have is regarding the coffee discussion. Is black coffee seriously considered a fast-breaker? An entire pot is like 10 calories, if that. Does anyone really think that counts?

Hi Eli, thanks for the wishes. Actually i don't think i am losing muscle mass much, though i was not muscular to begin with. But looking at my biceps, its not getting smaller nor does my shoulders look smaller. In fact, the muscles looks more defined now that i have lost a bit of fat.

Coffee - I have about 4 to 5 cups, about 200ml each cup. And i put a teaspoon of instant creamer powder, and a teaspoon of brown sugar. I have substituted the sugar for artificial sweetener. I find that the coffee does not affect weight loss at all. At days i have up to 6 cups and still nothing. Lean protein, however, seems to have a lot of effect no matter the amount.

[StrongAt45]

Weekend Activities and food
W1 Fri, broke fast at 2pm
Lunch was fried chicken noodles, 6 pc of pork balls, 3 slice cheese cake and 1 slice banana layered cake. 1 kinder bueno, 3 butter buns. Thats a lot of food. I was crazy for food. That's dangerous, cos i fasted for almost 5 days straight.
W2 Sat A bowl of Porridge, 1 fritter, 3 cheese cake, 3 coffees. 1.3 L beer, 250ml whiskey, 3 pcs chocolate biscuits, some korean bbq (v little meat, mostly vegetables, cos i had beer, overall i had very little dinner). Damn, i love Philadelphia cheese cakes.. I kinda overate today cos my Son was home from the army camp, i was v happy to see him.
W3 Sun A plate of noodles, some pcs of steamed chicken. 2 coffees. 2 cheese cakes. Some duck meat + fried pork meat (about 250g in all) and spinich. A 200ml prune juice - but no poop. Feeling bloated.

I felt i overate this weekend. Especially since i drank on Sat. Fast starts again.

[StrongAt45]

Week 10, Fast 12

D1
I felt i overate the last weekend. I was just happy to see my son and also somehow, i just felt happy. Anyway, Fast began on a Sunday evening at 9pm. It's a bit late. I wanted to stop eating after dinner at 6, but there was some more duck meat and i couldn't resist the cheesecake. Woke up and did not take weight. I feel heavy, especially since i couldn't poop what i ate over the weekend. I was quite undisciplined today, and had 5 handful of sliced almonds with sunflower seeds. These are sliced and actually i think they come up to a few full almond nuts at most. I don't know how this will affect my weight loss, though i suspect i wont like my results this week.

D2
Today is about the same as yesterday, i still had about 5 handful of sliced almonds and sunflower seeds, and also a chocolate biscuit (about 1"sq,5mm thick). I also had 5 cups of coffee. I still didn't weigh myself. I don't think i will weigh myself till Friday morning maybe. I pray my new routine doesn't kick me too hard in the butt.

D3

Same like yesterday, damn, those choco biscuits are hard to resist. 5 coffees, 5 handful of nuts, and a choco biscuit. My discipline this week is so poor.

D4
I had 6 coffees today. Pretty stressed out with work and ****. Same like yesterday, damn, those choco biscuits are hard to resist. 6 coffees, 5 handful of nuts, and 2 choco biscuit. My discipline this week is so poor.

D5
Very disappointing that my weight taken at breakfast was 74.2Kg, 200g loss? WTF? I guess that it is poop that is still in me. But i wont be so undisciplined next week. F*** me.
5PM update : So after breaking fast at about 4pm, instantly i had poop, and it was quite a lot. I broke fast with some dimsum: 2 pork siewmai, 1 pork charsiew bun, 150g glutinous rice, 3 fried mini spring rolls, 1 prawn ball. It probably weighed about 500g or so of food. I pooped alot, which is probbaly all the food from last week and the nuts this week. If i was to venture a guess, i will say it weighed 800g. I weighed myself after eating and pooping, i came in at 74kg. I suspect that i probably did lose about 0.5 to 0.8 kg this week. It's just all stuck in my intestines now. Anyway, hunker down and go on. I wont be posting weekend activities.