免責条項: 英語で申し訳ないですが、私にとって一番記録しやすいからそれでいきます。 シンプル英語ですから、英語で書いてあっても読めるものだと思う。後は、食事についてカローリカウントしてないに書いてありそうだけど、実は概算として意識している。
Fasting Experiment Record
Individual: Mauricio Jorge (Myself)
Age: 23 (1999/10/06)
Fitness Background: Almost no sports and binge eating till Dec 2020, recreative cycling till Apri 2021, KUCRT weekly training May 2021~
Weight: 76kg (22% body fat) Nov22’ from 110kg (2020)
Time Set: Japan Time
Start Day: 2022 Nov 19
Eating Customs Background before Start Day:
Bing eating ~2020
Macronutrient Focused Diet + exercise 2021 110kg->78kg plateau
High Protein Diet 200g/day (lots of carbs too because of training) 2022 April~Jul 78kg->72kg plateau
Survival Mode Eating (viking thanks part time job hotel and others because no money) Aug~MidSept 72kg->75kg
Eating Consciously (with calories of food in mind, and mainly listening to my body + some cheat meals) MidSept~Oct 75~77kg
Eating Consciously with restricted simple carbohydrates (reduced processed sugar and not organic food so mainly simple carbs, and increased fiber and complex carbohydrates ingest) ~Nov19 76kg
Present Diet Condition: (Eating Consciously with restricted simple carbohydrates + Fasting Experiment)
Objective: To find the limits and effects of fasting(16h,24h) in my body, experiment the so-called benefits, and figure out if it is suitable to my lifestyle (eg. studying + cycling)
Nov 19 Around 2100 Meal Finished
Nov 20 Around 1030 Wake Up
1105-1330 Training (no meal yet, only water)
1330-15:00 Meal window after 16h fast
(sugar replenishment=> yogurt, peanuts, honey, oatmeal) (later fish, pork, juice and toast)
2300-0000 meal window after 8 h fast
Nabe with mainly fiber (tofu, cabbage, chicken drumsticks, beans, corn)
Started craving for sugar even when full (yogurt, peanuts, honey, oatmeal)
Maybe body needed energy fast?
Note: hunger was too much even when trying drinking water to keep on it
It may have been the effect of training and not enough calories during lunch (1500max estimated)
Nov 21 Around 1130 Wake Up
1500: feeling hunger but not like day before, drinking plenty of water helping
1900: desire for food increased, i can still distract myself because of report but feeling tempted to go eat … 18h fast till now
1927: more water helped to keep surviving
2035: feeling with no energy to stand up properly, talking a lot of non sense
2200-2300 one hour running (felt actually good, felt light and that could actually go for longer)
0100-0200 window meal with 24h fasted (felt actually nice)
(saba fish, 2 eggs, lettuce +tomatoe+dressing, pork ground meat)
(sugar replenishment=> yogurt, peanuts, honey, oatmeal + 1 toast)
Some Nabe (10% of pot)
1100-14:30 training with 9h fasted
felt better than expected, average speed was not that low and did not feel hungry but thirsty most of the time.
1722: feeling hungry but replenishing with tea containing minerals enough to allow me go running with Miura later. Hopefully he does not pace up so I end up bonking.
22:00~23:30 Running with Miura 20h fasted~ Felt dizzy at the beginning, since lack of energy probably. Miura pacing me was the only reason to keep running. Also fell (+scratch included) in the middle of running which helped a lot with waking up, and since then I could kept more focus and also a stable pace.
00:00~0200 Meal Window (felt full pretty fast) 2 eggs, chicken hamburger, red sliced meat, salad( lettuce tomato dressing), juice, 1 toast, some soup, porridge bowlx2 (yogurt, peanuts, honey, oatmeal)
1400: Woke up feeling good, weight around 74kg. Only concern is if instead of burning fat, I may be burning protein (muscles). Some research I have been reading suggests that if too sedentary then muscle will just be consumed, but if it is active it shall be okay especially if it is only a 24h fast. I burned at least 2000 calories yesterday so in total 4000 calories needed for the day. I should have consumed more food I think.
1646: I feel better handling the normal activities than days before when sedentary. I do not feel extremely tired, but I also do not feel with whole lot energy too. This is only third day so I cannot expect too much. Not as much hunger as it felt last two days though.
Some intermediate observations:
-While sedentary (eg. studying), even when busy there is an occasional hunger feeling
will this be suitable long term? May depend of how long the fasting is and if exercise is done during it
-While exercising, if it is not intensive(unless wanna risk bonking too fast, so mainly L2, L1) no hunger feeling, but mostly thirsty