Hi Mudit –
There’s no easy way initially, buy a kitchen scale and weigh food. Find out carbs in each food in google. Write down each and everything you eat, count carbs. It’s difficult only initially, later it is like back of your hand.
For example, 100 grams of cooked rice has about 25 grams carbs. I eat rice as I like it, so I eat but only 80 grams (cooked weight) per day. I stopped idly, poha, dosa, lentils etc. There’s no harm in taking them in limited quantities as it’s being eaten without issues from ages.
Also, you have to earn the carbs. Which means, a farmer who toils in the field can have 200 grams and is okay but if I’m sitting all day and watching netflix and eat 300 grams of carbs – that’s going to be an issue if I continue to do that for years. Also, everybody is different, their metabolism is different. Some can tolerate a higher amount of carbs without getting fat or have gut issues. That’s why it is important to take it slow and trial and error.
Carb heavy foods (healthy) – Rice, roti, idly, dosa, poori, poha, kichdi, utappam, paratha, bread, oats etc. You get the idea, right? Limit them but eat as per your daily limit intake. Most of these foods have 70% carbohydrates in raw form. Very high.
Carb heavy foods (unhealthy) : cake, ice cream, chocolate, chips, candies, sweets, donuts, pizza, burgers, cool drinks, milk shakes, juices in a carton, you get the drill, right? etc. AVOID like plague. Of course, once in a while is fine. I eat 10 grams 70% dark chocolate daily and ice cream (thrice in the last 8 months).
Also, generally, try to pick with better ingredients and organic foods where possible. For example, pick an ice cream brand with lesser number of junk ingredients. These days, they are available.
INGREDIENT/ LABEL READING ON PACKAGED FOOD ITEMS IS MUST IN TODAY’S WORLD.
Our bodies are not adopted or ‘evolved’ to understand what to do with the preservatives that we eat. Our Liver takes it on the chin.
99.9999% of the time in our evolution, humans never ate a “cookie” and were doing fine. It’s the recent times that spoiled us in food terms.
Industrialisation is both a boon and a bane. BUT, we can make an educated choice, right? Take the best of industrialisation but avoid the worst. HOW? Buy a car, travel in a aeroplane, buy a phone – all for your comforts but do not buy chips, do not buy junk food, eat whole foods! Simple = common sense.
Which foods to avoid is easy, no trial and error is required and 100% sure – anything that comes in a pack with lots of artificial ingredients, preservative, added colours, flavours, agents etc. All packaged food. Of course, indulge once in a while but keep track.
If you like idly or kichdi or dal rice or kidney beans, have it but keep the daily carbs within your limit (for me it’s below 100 grams).
The lesser the number of ingredients, the better. The best food is the one with a single ingredient!
Whatever changes you are contemplating, do it gradually, over time – do not cut carbs from 300 grams to 30 grams in a day, your body won’t like it most probably. Sudden changes may lead to oxalate dumping in some causing joint pains. Keep learning.
During your learning process, you will come across:
- Visceral fat
- VO2 Max
- Inflammation
- Insulin resistance
- Intermittent fasting
- Carbohydrate restriction
- Nutrient dense food
- Sun light importance (evening, morning)
- Time spent in nature
- Relax walking
- Cholesterol
- Saturated fats
- Gut is your second brain
- Sleep importance
- Avoiding blue light
- Importance of protein
- Antibiotic resistance
- Autophagy
- Ketones
- Resistance training
- Holistic health/ Mental health
Great to lean about your 24 hour fast, congrats!!! I have the below in my to-do list (3-5 years):
- 24 – 48 hours fast
- Lion diet for a month and then decide based on how my body reacts
- 50 push ups single take (I can do 25 now), 10 pull ups (now I can do only 3)
- 15% body fat
I’m not sure If I can achieve them, but I’m aiming high and see how high I can jump. Let’s see.
Disclaimer: As usual, nothing here is medical advice at all. Just my personal observations. Do not jump in with both feet. Take a sensible doctor’s advice before doing anything seriously/ long term.
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