Many people don't realize how critical this step is. You can't move forward at all if you don't focus your attention on what nutrients your body is missing.
After the tests are done, find natural foods high in those nutrients and make them part of your daily diet right away. Or in extreme cases, get nutrients tablets but remember some will have side-effects on your body. Getting a plain multi-vitamin is NOT RECOMMENDED.
Personal Note: I used Thyrocare for my blood tests as they are cheap in packages, and for medicines, I went with Carbamide Forte tablets on Amazon India from Recommended Sellers only.
You absolutely don't have to use these, it's just that these are the ones I found and used and found to be okay. I tried the Patanjali or it's Nutra something tablets and they didn't seem to work at all so I started looking for alternative and found this.
This is also crucially important. You have to decide for yourself and you can't force this on other people. They have to make their own decision. I found two months to be adequate amount of time to let your body know,
"Enjoy these last two months staying as you are but after two months(this date), we are starting on a better health journey that we will not abandon no matter how hard it gets and we will keep trying again and again when we do fail."
Note: If you're smart enough you should know that you can find these for free but I won't tell you how.
Instead of assuming what might help in improving your health, get some actual information from
books(Audiobooks is what I suggest).
These are principles that I have tested and finally made part of my habit. Most of them have been very very tough to implement but I have now done them.
Some white bread, sugar sweets caused late night eating and broke 20hour fasts to pathetic 12-14hrs fastings and hence stopped me from trying two full day fasts. So taking step back and focussin on 4 hrs eating windows and one full day fast now.
Also, parents are not yet ready for two ~40hrs fast a week for now.
Yeah, been doing this for quite a long time now and this was the main thing that helped me drop from 107kgs to 90kgs in five months(Feb-July 2025).
During a brief period of my fasting (06-Apr to 09-Apr 2026), I bought a packet of white bread which was meant for mother's training in another district that got cancelled and we had white bread in house after a long time.
I ate lots of homecooked sandwiches with potato and ghee and even fried omlette. These foods were late in the night which is usually what I don't do as I pretty easily end my food after sun-down and just having this white bread caused the
Something with so much sugar, even if it is healthy, the large amount of sugar cuts it out. And
I don't even need to go into the preservetives and other stuff they are adding, just the sugar content
is enough.
You want to take it or give it to others, sure, go ahead, but don't pretend it's healthy. It's not.
It's horrible. And the earlier you make a commitment to yourself that this month is going to be my last I
ever touch this vile drink, the better.
Complan:
I used to love complan as a kid and even when I grew up. The plain white milky flavour. I used to eat
them right out of the box, that sweet nightmare. And with milk, *oh* :* I became a crack-addict with them.
They were really really tasty and sweet BUT THE AUDACITY OF THE MARKETING TEAMS TO CALL THEM HEALTHY! was
unbearable.
Horlicks:
Same was my story with Horlicks where with added milk in high concentration, it was just so so so
tasty, it also gave you diaorrhea. If you ever have constipation, drink a thick glass of horlicks and milk
and you will s#it like you have not s#it before.
I bought one last packet of each Horlics and Complan(The shopkeeper must have thought it was for my kid)
but
Too much preservaties and harmful chemical to keep you addicted to it. Also, made the taste of
other foods bearable when we should not have got those in the first place.
This happened unconsciously. Didn't really require a big effort. As soon we cut down on Burgers and
Pizza and Chickens, the need for Ketchup disappeared(I should however point out that with a good pizza
we didn't actually need ketchup).
Note: Complete elimination of ketchup, the small packets we get with burgers/pizzas is not covered in
this, it's below.
Due to intermittent fasting, I no longer have the burning senstation in my stomach for which I used to get cold drinks in the first place. Therefore, it's no longer needed.
However, until we have found a proper healthy drink that we can make at home on a regular basis we have replaced it with plain sods and jaljeera and nimbu mix(no sugar) so we can still take it during fasts.
Even if they were the perfect juice with no added sugars, you still need preservatives to keep them on the shelves. However, little fruit extract, lots of added sugar are enough for most. For other, remember eating the fruit directly gives you fibre that stops you from eating a lot.
Don't even remember when we decided it but yeah it's already decided. We don't drink any packaged fruit juices. We eat the fruits, yes, but no longer take these packaged fruit juices.
Already done. All the flour in our home(daily) is stone milled locally. We used a mix that was suggested for diabetes and blood pressure alike, so jowar, bajra, wheat of course, methi and more. Will update in a video also.
As you're about to order something from a food delivery app, pause and ask yourself, "What influenced me to order this?"
And if the answer is, myself or someone else in the family when they actually decided it for themselves, go ahead and order.
But if it was influence due to any external factor(social media, movies, tv shows etc...), just don't order.
These are health principles that I am either already working on or have to implement in my life
Plan: Everyday I eat between 1200hrs-1800hrs except Tue and Thur when I don't eat anything and Wednesday linent 6AM-6PM eating window.
The 90kgs I have had in mid-July 2025 sadly shot up to 102kgs now in mid-Dec mainly because during
June-July I really pushed myself to the edge with fasting and the body retailiated. I didn't realize I
was still malnourished and I focussed on getting my vitaminsa and other stuff to normal before I
re-attempt anything.
It's now mid-Dec 2025 and now I am ready with it.
Undecided yet. I know that longer fasts in one go is the best but my parents get very worried so this
will mainly depend on them as the main struggle with fasting is only in the first 24 hours.
So if they do get worried, I wll continue with 3x36 or 6hrs eating window and 3 day of full fasts.
Or, I can maybe try to reduce that 6 hours eating window to 4 hours but this will be a much bigger
challenge as it depends on other people too not just me.
It's mainly Occassional Burgers,Pizzas & KFC that come with these and we have heavily cut down on all such stuff, however, it's still an occassional treat when we need to celebrate. We haven't ordered these for months a now but only when we have stopped ordering them for an year I will consider these done.
We already don't buy Ketchups at home. This is about small 1rs. packets that come with junk foods and is linked to the below ones.
Again, just like Ketchup above, we have already stopped cold-drinks but until and unless we complete stop foods that require cold drinks with them, this can't be closed.
Already removed it all from our diet but we need a replacement as we did love chowmin as a kid which we made with love at home. I want to get back to that and I have ordered a few healthy stuff after some discussion and will let you know how it goes.
Because if there is no replacement, we might just go back to eating the same salt-inflused stuff before.
Ordered there already: Naturally brewed Soy Sauce | Whole Wheat Noodles | Rice Vinegar
Of course these are very expensive and you might argue that maggie is so much cheaper but what you don't take into account is we eat very little maggie at all now. Earlier we used to finish the biggest pack of maggie in a few days(Due to the salt thing, it's addicting and hence we would eat up all of it regardless of how much we had) but now the last maggie pack we had lasted for a month or so.
Fasting requires it own section as there are a lot of misconceptions and it requires some prepratoins and small baby steps.
Note: Missed days are hard to plot since I also do more than 24 hour fast. I tried plotting them but it took more effort than it was worth and instead I am focussing more on keeping consistent fasting schedule instead so that's not needed anyways.
Also, note, fasting here means: Water Fast and if the fasting is more than 24 hours than electrolytes or no caloric drink mainly Jaljeera, soda water and lemon to keep the essential nutrients normal. Since I am not going for more than 44 hours fast, I will not go deep into the other stuff but maybe I should, will let you know when I do do my first plan 44 hour fast upcoming Tuesday.
Just after college, moved to Delhi and physical activity became very little and Zomato and the food delivery apps with their discounts and coupon codes got to me and also it was a very depressing time for me unable to decide on one thing in life and other stuff.
For any other human being, this was the best well settled easy job that is for life and you actually start marrying people and actually two did, right after getting this job. That's how stable and easy this job was, but every time I thought I would be stuck in this, just look at my face:
During this period, I never wanted to get my picture taken and stopped taking pictures altogether. However, once I recorded my 107kgs weight in the app I was eating, I wrote:
"That's enough"
Extreme Fasting and just drilling through everything even though I had just was diagnosed with many vital missing vitamins, iron, testosterone and more. I really shouldn't have pushed it too much but I did and eventually after I hit 90kgs, I rebounded.
I didn't use anything to track the food but used alarms to eat food instead while not really regulating what I was eating.
Note: The 103kgs weight was actually with my winter clothes on and I didn't realize until I took a bath was actually 99kgs or lower.
January, February→ Focussed on daily consistency of 20hrs fast with some success.
New to Old:
After the second long fast, I realize that I can easily take upto three days to recover, by which I mean on the days after the long fast I tend to WANT TO TAKE A REVENGE AND GIVE MYSELF SYMPATHY by eating lower than 18 hours and allowing the eating window to move by many hours especially late at night.
I want to reduce this number to 1 day only extra like if I do a complete fast on Tuesday and eat on Wednesday, by Thursday I should be quite normal.
Right now I am normal by 3 days. So, Wednesday, Thursday, Friday and normal by Saturday.
This is going to be my main goal as with 3 days I won't be able to do two fasts a week which is my next goal.
Even if I do a Tuesday fast, then +3 do another on Saturday, I only get 2 days to get back to the next fast. So that's my goal right now, I guess. To lower the recovery period after a 38hrs fast from 3 days to 2 days.
Mother looked at my face just after the fasting day and said it has shruken a little bit. I had noticed the vast change in body shape from 107kgs to 90kgs but not at the current around 98kgs. In face I actually gained some weight if I compare against the last long fast (96.8kgs vs 97.5kgs), however, weight isn't everything and my face showed that I have lost fat this time around and the lower weight isn't simply due to no water intake or empty bowel(which can themselves add 3kgs in this weight range as per my calcuations).
This second fast I MADE SURE to stick to the schedule especially on the day just after the fast where I would tend to not eat from 8-18 but instead just 8-12 or something giving myself a head start for the next days. And this was precisely which ruined thee last long fast's aftermath, so this time I forced myself not to start the fast until I have reached the planned 1800hrs on the day after the fast and it's now Thursday and I feel just fine and I could do another longer fast with ease.
So with that I will stick to schedule in two longer fasts in April if the last fast(last Tuesday)'s aftermath is still as calm as this one. It will be another problem to convince my mother however.
The first time I did the long fast this month, I was agitated for days after trying to eat any junk I could find as if I was taking a revenge on the long hours that I HAD not eaten. However, this was mainly because I realized that I kept pushing too much into the schedule. Where I have a four hour window, I would often end food in an hour and start the timer thereby later feeling like dropping everything completely and just eating whatever junk I could find.
This actually went on for 3 extra days from Tursdays to Saturdays and hence until I don't figure out a solution to this, I am not going to increase fasting days in April as planned.
March→ One 38-hour fast & five 20-hour fasts.
Earlier it was 20-hour for seven days so 140-hour fasts. Now it's 138-hour fast which is less by 2 hours but the longer 38-hour fast is more beneficial.
Eating Windows 14-1800hrs everyday except Tuesday which is full day fast & Wednesday when it 8-18 because Mother lost her shit when I said I will eat at 1400hrs on Wednesday after 44hrs fast.
March→ Focussing on daily fasts of 20hrs along with Tuesday no eating.