Capie2 's dagbok, 03 sep 23

Did you do keto,banting or just count calaries?  

@teresakutcher ... Counted calories (1300 per day) and 18:6 IF. Tried keto before. Could not do it. Constipation from low carb intake just too much. Maybe I just don't know how to keto well enough. 

@ toufee continued ... No excercise and very much a couch potato. In fact I was too big to do any excercise! I do plan to start excercising now as part of my maintenance plan. 1st time 21 years back I did exactly the same ... I recently discovered konjac rice and konjac noodels at Dischem ... 10 calories per 200g! Not as filling as basmati rice ... My food choices are based on low fat, low calories and high volume in portions. 

@toufee ... I do a restricted calorie diet (1300 calories a day), 18:6 IF and low fat (keeping it below 30% per day but most of the time about 7% to 8% and maybe up to mostly 16%). The goal is to keep it below 30% but just happens to be so low because of the food I eat. I do not prepare my food in any fat, oil, butter or margerine ... not even olive oil. I do no dairy products except for fat free cottage cheese or sometimes 140ml low fat milk with 50g all bran. I do a lot of chicken (chicken breast without skin), Ostrich (steak, goulash & mince from Woolies or PnP), fish (Hake) and venison steak (Woolies or Checkers) ... not the mince do not trust the mince to not have fat in it. My recipes are not fancy and I spice as much as I like .. Hymalayan salt, black & white pepper, garlic powder, chilli, onion powder, paprika, etc. Obviously not counting calories for the spices. Drinks: lots of water (sparkling), black coffee or tea with sweetener and green tea (black no sweetener). Typical meals would be: 1.) No Breakfast ... I skip and my eating window is from 14h00 to 18h00. If I am not at home at 14h00 I push through and do an 20 hour fast. 2.) Lunch: 1 tin shredded tuna in salt water / brine (80 to 85g) 2 slices Ultima kilojoule controlled bread - toasted (60 to 63g) 1 tomato 1 packet cup a soup lite (11g = 37 calories) 3.) Dinner: 300g protein (chicken, venison, Ostrich and hake) 200g boiled potatoes with skin When I do Ostrich mince I have 300g with 200g basmati rice Depending on my available calories I would have either cabage, cauliflower, brocolli, brussel sprouts or butternut. 4. Snacks: Orange, appel, kumquats, kiwi fruit .. or whatever fruits are in season. Hope this gives you an idea .. 

@ toufee ... You are welcome to browse and look at my food diary. If you go onto fatsecret online in your browser it is available on my profile. 

Hey there tanx for telling me wat u eat and wat u dd but can u give me some advise regarding i eat about 1300 to 1200 cal a day walking about 12000 steps by burning 600 cal and am doing 3 days weight lifting and am doing intermittent fasting 16.8 is my calories to low and i log everything i eat but then if i c i have maybe 500 cal left for day am scared to eat i sometimes think am not logging in correctly i lost approxmatly 23kg since feb also so i dnt know if i make sense but thats wats happening nw.any advice plz 

@toufee ... No idea and can't advise. Can only tell you what I did which I discovered to work for me by trial and error. Guess if I did excercise or weight lifting my personal calorie intake would have been higher. I am a layman w.r.t. nutrition and not an expert. My guess would be if you do excercise or weight lifting you would: 1. Build muscle 2. Maybe lose slower or less weight 3. Burn more fat 4. Lose centimetres 5. Body to fat ratio less over time Best people to consult re your question would be : 1. A nutritionist / dietitian 2. Personal trainer