• Accountability fixes a lot of things (08th Aug 2026)

  Just a day after I implemented food stream system below, I immediately went to the same dhaba locally to have the refried oil's littis and sabji.
  
  And just as it happened with the past many many dies, I had talked myself into why I should break my fast hours before with this terrible stuff and used negative emotions to justify bad food.
  
  I actually took my phone out to pay and already decided what I want exactly then it hit me, "Oh my god! I am on a streak". And I immediately opened up this website and check my streak for littis and realized I am already on a 3 day streak! And I don't want to break it.
  
  Without saying anything at the shop(they were busy amongst themselves anyways), I wandered around and I just left without saying anything.
  
  And all this time, I had tried so many strategies to not eat that junk but I always talked myself into it. The only days I didn't was when I had to do something else and I didn't get the time to eat any ways.
  
  Maintaining a publicly visible streak actually helped me avoid bad foods!
  
  And I am really really happy for myself.

• From Pre-diabetic to Normal: 1.3 yrs from 6.2% → 5.6%

  

  Cutting on outside food, restrictive eating, mainly 20 hours fast everyday and 36+hrs fast every week were the main things.

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• Fasting Insulin: From high to normal 34 → 12 µU/mL in 7 months

  

  

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  What is Fasting Insulin and why does it matter? AI Answer

  ================AI Generated(Do your own research, references below)============== What Fasting Insulin Represents Think of fasting insulin as a measure of how hard your metabolism is working behind the scenes to keep you balanced. While a fasting glucose test tells you how much sugar is currently in your blood, fasting insulin reveals the effort required by your pancreas to keep sugar in your blood. If your glucose is normal but your fasting insulin is high, it means your body is working overtime, shouting at your cells just to manage your blood sugar.
  What Happens in Different States

  • When Fasting Insulin is High (Hyperinsulinemia)
    • What it means: Your body has developed insulin resistance. Your cells are ignoring the hormone, forcing your pancreas to pump out massive amounts to get the job done.
    • What happens to your body: High circulating insulin acts like a master lock on your fat tissue by completely shutting off Hormone-Sensitive Lipase (HSL), the enzyme responsible for breaking down stored fat. As long as insulin remains high, your body is chemically locked into storage mode. Even during a fast, it cannot efficiently access its own fat reserves for fuel, which often triggers intense, primal hunger crashes and persistent weight plateaus.
  • When Fasting Insulin is Normal
    • What it means: Your metabolism is highly efficient and responsive. Your cells listen to the first "whisper" of insulin, so your pancreas only needs to produce a small, healthy baseline amount.
    • What happens to your body: With the metabolic lock removed, your body transitions smoothly between storing energy when you eat and burning fat when you fast. You gain metabolic flexibility, meaning your stamina stays steady during fasting windows, food cravings become manageable, and weight loss transitions from an agonizing chemical battle to a predictable physical process.
  • When Fasting Insulin is Pathologically Low
    • What it means: This occurs when the pancreas is physically unable to produce enough insulin (as seen in Type 1 Diabetes or advanced, late-stage Type 2 Diabetes where the pancreas becomes exhausted). Note: This is entirely different from the healthy, optimized low-normal levels achieved through fasting.
    • What happens to your body: Without enough insulin to act as a "key," sugar cannot enter your cells to give them energy. Glucose builds up to dangerous levels in the bloodstream while the cells starve. The body begins rapidly and unsustainably breaking down fat and muscle to survive, leading to severe wasting, extreme thirst, and a dangerous medical crisis called ketoacidosis.

  Scientific References for Verification

  • On Insulin and Fat Regulation (HSL Inhibition):
    • Reference: Harper's Illustrated Biochemistry (Chapter on Lipid Transport and Storage) or Lehninger Principles of Biochemistry.
    • What to look for: Look up Hormone-Sensitive Lipase (HSL). These textbooks detail how insulin acts as the primary inhibitor of HSL, explaining exactly how elevated insulin levels biochemically halt lipolysis (the breakdown of fat cells).
  • On High Insulin and Weight Loss Resistance:
    • Reference: The Joslin's Diabetes Deskbook or The American Diabetes Association (ADA) Guidelines on Insulin Resistance.
    • What to look for: Look up the physiological definitions of Hyperinsulinemia and Insulin Resistance. These sources detail how compensatory high insulin levels precede elevated blood sugar by years and create an anabolic (storage-only) environment in adipose tissue.
  • On Low/Absent Insulin Pathologies:
    • Reference: Williams Textbook of Endocrinology (Chapters on Diabetes Mellitus and Insulin Action).
    • What to look for: Look up the clinical distinction between healthily suppressed basal insulin (from dietary/fasting interventions) versus absolute insulin deficiency (pancreatic burnout or autoimmune destruction), outlining the mechanics of diabetic ketoacidosis.

• Major Improvement in Inflammation or HS-CRP: 8.9 → 3.4 mg/L

  

  
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"There is no silver bullet to better health, which leads to weight-loss/gain."
-ni6hant

1. Get a complete body nutrient test to see what nutrients you're missing and start taking those nutrients right away

   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.

2. [2 months] Decide that you want to be on a better health journey by yourself and start reading/listening to books AND NOT SOCIAL MEDIA

   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."

   
   In this time, find resources like the books below.
   BUT STAY AWAY FROM VIDEOS(ESPECIALLY YOUTUBE VIDEOS). Digital Health is another big thing but just know that video platforms like YouTube, Instagram, Facebook and any other thing that comes later should be COMPLETELY AVOIDED.
   Stick to physcial or audiobooks and listen to them instead. Listen to the authors who know the shit they are talking about like Robert H. Lusting & Jason Fung whose books I have already recommended below.
   Yes, there might be good content even from these authors on YouTube but the problem is the whole way these platforms are made where you will only end up wasting precious time instead of actually doing something.

Slowly start acting on stuff you have read.
3. [Created with LLM. Please do your own research] Why market snacks in refried oil is toxic for your body but making it at home in cold pressed locally available mustard oil isn't!

   ni6hant on using LLM: Yes, I really wanted to do all the research and make a blog on it myself without using an LLM but life(struggling to get a job, family members falling ill, lot of home improvements) has really tired me both physically and mentally so this will have to do for now. I read all of it and fixed wherever I could though.
   
   ni6hant: Yes, this also means if you buy the non-fried version of food from market and fry it at home in cold-pressed mustard oil(NOT PACKAGED ONES, LOCAL ONES WHERE YOU CAN SEE THE MACHINE), it will be a lot healthier.
   And yes, this also means if you can get the first batch of those stuff given that they didn't use last night's oil even a tiny bit and the utensils were cleaned properly, you can consume the first batch. (Remember, they are not using cold pressed mustard oil so anything after the first batch isn't worth eating).
   Which also means you should be able to see the kitchen and the food being made which is also the reason we stopped ordering food online and only buy it when we can physically see the food being prepared(big restaurants and hotels don't mind at all and even have open kitchens many times.)
   
   This also means, if you have enough influence over your local community you can get the shops to cook with cold pressed mustard oil and use it only a few times before throwing them away.
   Note: Have also added relevent AI generated pictures in printables.

   Report compiled using scientific research on lipid chemistry, toxicological reviews, and regulatory standards set by the Food Safety and Standards Authority of India.

   Why Market Snacks in Refried Oil Are Toxic for Your Body, But Making Them at Home in Cold-Pressed Mustard Oil Isn't
   
   An AI-Generated Health & Food Safety Explainer
   
   When you grab a hot, crispy samosa or pakora from a local street vendor, you are tasting a classic comfort food. However, the hidden chemical transformation taking place inside the commercial frying wok tells a very different story. Street vendors and commercial fast-food outlets frequently use the same batch of cooking oil over and over again for days at a time. To save costs, fresh oil is continuously added into old, blackening oil—a practice known as topping off. When vegetable oil is subjected to continuous high temperatures between 160°C and 200°C in the presence of atmospheric oxygen and moisture from food, it undergoes rapid and irreversible chemical degradation through thermal oxidation, thermal polymerization, and hydrolysis.
   
   During these breakdown processes, the structural integrity of the fatty acids shatters, creating a slurry of hazardous secondary oxidation products. Chief among these are Total Polar Compounds (TPC), cytotoxic aldehydes such as 4-hydroxy-2-nonenal (4-HNE) and malondialdehyde (MDA), along with trans fatty acids and polycyclic aromatic hydrocarbons (PAHs). Consuming these toxic compounds on a regular basis triggers severe systemic damage in the human body. Absorbed oxidized lipids damage the blood vessel walls, impairing endothelial function and driving up systemic blood pressure. The liver is forced to process massive loads of oxidized polymers, leading to hepatic stress, fatty liver changes, and elevated liver enzyme markers. Furthermore, these free radicals introduce ongoing cellular oxidative stress, systemic inflammation, and DNA strand breaks throughout the digestive tract.
   
   The practice of adding fresh oil to old oil does not make the food safer. In fact, it creates a dangerous pro-oxidant chain reaction. The old oil is already saturated with active free radicals and peroxides. When fresh oil is poured into the pan, the free radicals immediately attack the unoxidized fatty acids in the new oil, causing it to break down exponentially faster than if it were heated fresh on its own. Recognizing this grave health hazard, the Food Safety and Standards Authority of India (FSSAI) issued a strict mandate under the Food Safety and Standards (Licensing and Registration of Food Businesses) First Amendment Regulation, enforcing a legal maximum threshold of 25% Total Polar Compounds (TPC) for used cooking oil. Oil crossing 25% TPC is legally classified as hazardous waste and prohibited from human consumption. To enforce this, FSSAI launched the national Repurpose Used Cooking Oil (RUCO) initiative to divert toxic discarded oil from commercial kitchens into biodiesel production.
   
   Making the exact same snacks at home using locally available, unrefined kachi ghani (cold-pressed) mustard oil presents a fundamentally different outcome for your health. Unrefined mustard oil is exceptionally rich in monounsaturated fatty acids (MUFA), containing roughly 60% oleic acid and erucic acid, which gives its chemical structure strong resistance against heat-induced oxidation. Additionally, fresh mustard oil possesses a very high natural smoke point around 240°C to 250°C. When you prepare snacks at home, the frying process is brief and single-use. Because the oil is not subjected to 12 to 18 hours of continuous heating or subjected to multiple cooling-and-reheating cycles, its baseline TPC level remains far below the hazardous 25% threshold.
   
   While unrefined cold-pressed mustard oil naturally starts with a slightly higher baseline TPC of 8% to 11% compared to heavily chemically refined oils (which start around 4% to 7%) due to trace natural seed particles, its high thermal stability means it does not form heavy cytotoxic polymers during a single short home-frying session. When you fry at home and discard or properly repurpose the oil afterwards, your body receives the natural flavor and heart-healthy monounsaturated fats of mustard oil without absorbing the toxic aldehydes, free radicals, and thick polymers produced in market refried oil.
   
   

4. Using emotions to justify bad food

   #TODO

Some General Tips
• What influenced you to open the food delivery app?

  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.

• Weight should not be your only metric for health, just like money isn't the only success of metric for success in life.

  Weight and Belly size should not be the only metric of health.
  Ignorant fools just look at your belly size or your weight say that you are not improving in health but the simple fact is fasting insulin if high stops any weight-loss from happening and no one bothers to check that.
  Note: I am saying "insulin" not "glucose". Completely different metrics. Read the Fasting Insulin Section above.
  
  It took me months to get the fasting insulin down from high to normal where the real weight loss will actually start to happen. But there were other stuff too like Iron, B12, and so many other metrics which were also low so I focussed on fixing that instead.
  
  

• Your brain makes you emotional to get you to eat junk

  I have seen this with myself a lot of time. Every time I have slipped from my good habits into bad ones has always been linked to one of two things, first is boredom which can be easily fixed if you plan something in advance, but the other more important is a high emotional state.
  
  A "High Emotional State" is also the reason social media apps make so much money in ad-revenue. Every reel, video, post, text's job is simply to get your emotional state high and in a higher emotional state(anger, jealousy, sadness) you are more likely to buy something and it doesn't have to be related to that emotional state or that post at all.
  
  And the reason this works is our brain is like that, and from feeding perspective I have seen this again and again that your brain will move away from the present and think about something from the past or make up the future to get you to that high emotional state in which you are more likely to break your guardrails of discipline.
  
  For example, anger and frustration over not being able to get a job at 31 years of age is something that comes up again and again my life almost everyday and if I encourage this down-spiral, eventually I reach a state where all the food restrictions below are thrown out the window and I go and find the easiest and quickest junk food possible as a sort of retaliation.
  
  Anyways, I don't like giving just problems, I will give the solution too with this. Say in your head very firmly in a voice of a person you admire(fictional or real doesn't matter):
  I won't break my discipline no matter how terrible I feel. You want to feel depressed, sad, angry, frustrated brain, go ahead and do so, but I will not break the discipline to feet you junk(food or digital entertainment) no matter how bad I feel.
  
  And that's really there's all to it. I can explain what happens next but it will spoil the fun. Try it yourself.

Accountability fixes a lot of things.
And, even if I may fail every so often, I still consider these a win because these helps lower consumption of known bad food by a significant degree if there was no accountability.

Food	Why Bad	Time since last ate
Market Sweets	I already know sugar is bad but people keep brining it home(I will now rather throw this away than consume it)
Market Samosas	Refried oil is very very bad
Market Littis	Refried oil is very very bad
Soft Drinks(Diet or Sugar)	Makes you fat very quickly
Packaged Biscuits	Everything wrong with modern food
Packaged Snacks	Everything wrong with modern food
Market bread	Ultra processed crap but mother likes them as it stops her cooking(If I start cooking more we might go back to no bread like were were a few weeks ago)
Market Chicken Fry	Refried oil is very very bad
Market Kachris	Refried oil is very very bad	Nirvana Achieved (Don't remember last consumption date)
Ready to Eat Meals	Just ate once and what hot garbage they are! The preservation process without using chemicals ruins all the flavor so these are overloaded with flavors and it tastes like shit. I would rather go hungry!	Nirvana Achieved (Don't remember last consumption date)
Market Kachori Sabji	Refried oil is very very bad	Nirvana Achieved (Don't remember last consumption date)
Market Patties, Pastry & Doughnut	Ultra refined foods. Terrible for insulin resistence.	Nirvana Achieved (Don't remember last consumption date)
Packaged unhealthy noodles	Healthy ones are still fine	Nirvana Achieved (Don't remember last consumption date)
Market Pizzas	Everything wrong with modern food	Nirvana Achieved (Don't remember last consumption date)
Market Burgers	Everything wrong with modern food	Nirvana Achieved (Don't remember last consumption date)
Ketchup	Everything wrong with modern food	Nirvana Achieved (Don't remember last consumption date)
Fruit Juices(Packaged or extracted)	Throw the good stuff and drink the poison.	Nirvana Achieved (Don't remember last consumption date)
Sugar Syrups marked as "Health" Drink	How to get Diabetes 101	Nirvana Achieved (Don't remember last consumption date)

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.

• Fasting
  • 4hrs eating window and one day full fast→ In progress

    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.

  • 6hrs eating window everyday and one day full fasts→ Easy now and done.

    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).

• Processed Foods Elimination:
  • No more packaged white bread

    After eating white bread just before a longer fast I realized that eating white bread makes you ravenously hungry and makes it much much harder to continue any fasts, so it's gone now.
    Note: If we ever decide to make bread at home, that's allowed, but the packaged outside one, isn't.
    
    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

  • No sugar syrups marketed as Health Drinks(Horlicks/Complan/Britannia etc...)

    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

  • No Tomato Ketchup Bottles(from Market) at home

    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.

  • No Soft/Cold Drinks at home

    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.

  • No Packaged Fruit Juice or even Fresh Fruit Juice

    Update: Even the fresh fruit juice made at home or outside isn't good for you. Robert Lustig will explain better

    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.

• Daily Food Changes
  • No refined processed wheat flour as daily wheat(Mixed flour as substitute)

    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.

Outside Food Elimination:
• Complete Elimination of Processed Ketchup from our diet

  Update: Since we no longer eat junk food that requires ketchup, this is out of our diet forever.
  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.

• Soft drinks that come with junk foods

  Update: We no longer eat any junk food that requires soft drink to go with it, namely, pizzas, burger, wraps.
  Sometimes I order just carbonated water, add some lemon juice in it, and some roasted jeera at home and black salt and it works wonders, better than any cold drinks, without consuming calories which means I can also take it during my longer 40+ hrs fasts too.
  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.

• Junk Foods that require Ketchup and soft-drinks mainly Fried Chickens, Burgers and Pizza.

  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.

• Processed Foods:
  • No Pre-cooked noodles like Maggie

    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.

Vices
• I don't already smoke, drink alcohol, do drugs or whatever new thing the media portrays as cool now-a-days if it becomes addicting

  There are enough problems in life already to actively adopt more new ones.
  
  I have seen enough people in real life and on movies/TVs whose whole thing is that they can't stop whatever they are addicted to no matter how much they try.

Fasting requires it own section as there are a lot of misconceptions and it requires some preparations and baby steps.

• Conclusion 1: Real weight loss only happens with 36+ hrs fast/week

  

  
  So sticking to this idea in my mind that I need to do one day/week complete fast to see any weight reduction, I forced myself and mainly my mother to not make me eat on this Tuesday i.e. 26-may-2026.
  
  She took out food for me with her even though I had said not to cook anything for me without me knowing and while I was lying down just distracting myself with fiction audiobook and waiting for the hunger pang to subside, she kept telling me to eat and that you should eat and fasting is bad and all that.
  
  She said she won't eat until I ate so I went out and said I will eat and she started eating but then after she had completed her eating I told her that I genuinely don't feel hungry anymore(the hunger pang had subsided with those few minutes) and I put the whole food back into the container.
  
  If I had ate, I would have lost all respect for myself. Just to be clear, if there is any actual signs that I should end fast(light headedness, glucose level going down dangerously and other things I have picked up) I wihtout a question always end my fast but there are no such signs right now, actually I have never had those signs simply because I have not bothered with more than 48hrs fast which require special stuff that I am unwilling to do right now.
  
  I am not blaming my mother, she does what any mother would do for her child but I need to be stern with my food. Even my mother's sister and her mother(mausi and nani) both do the exact same thing when I say I don't want to eay will take out food all the time.
  
  I never actually say no to many people in my life and that has been me for most of my life and I guess it starts now, at least with food.
  
  Due to not doing these long fasts I even started to have the burning stomach sensation which keeps me awake at night now and as soon as I go back to my one day/week and 20+hrs fast I will go back to a calmer stomach and can sleep properly.
  
  They day is not over yet. There is still 2 hours to go but I plan to going to sleep immediatly after drinking lots of water so as to not be tempted to eat at all.
  
  P.S: No gaming, No Youtube experiment means I can't distract myself with video entertainment like I used to so i am busy creating something, anything.

• Conclusion 2: 20hrs fast is necessary to keep the lost weight from 36hrs fast

  Just doing 36+ hrs fast every week is not enough. Following that up with a free day where I eat at whatever time possible only pushes this indiscipline to other days. Therefore, it is crucial that I maintain a 20hrs fast every day while still doing a 36+hrs fast once a week(48hrs will be even better.)

Click images to enlarge

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.

• 1993-2016: Not real weight gain actually. Stable 66kgs.

  • <2009: Around 2005. Around the time I started to have a small belly although hidden but always being told, "Your stomach is coming out," and it started there and continued until now. "You're Getting Fat," "Your stomach is coming out," started here.
    

    

  • 2009
    

    2009

  • 2011 → Got slightly large belly due to Delhi fried food at PG mainly but shed it off after running a bit.
    

    

  • 2011-2016 → Maybe a very small belly but I was very thin throughout. This is also when I first did a lot of gym but had to quit due to "life". However a picture from 2015 does show that small belly.
    

    

• 2016-2018: First move from 66gs to ~80kgs(+14kgs)

  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.

  

  

• 2018-19: First job that gave me 1kgs/month and was one of the saddest period of my life.

  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:

  

  

  

  

  

  

  

• 2019-Nov 2024: From 80kgs to 107kgs(+27kgs): Various Jobs but slowly YouTube Started

  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"

• Nov 2024 - July 2025: Fasting over-pushed: 107kgs to 90kgs(-17kgs)

  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.

• July 2025 - Dec 2025: Rebound Weight 90kgs to 99kgs (+9kgs): Goal: Focus on fulfilling nutrient deficiency regardless of weight gain

  

  
  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.

• Jan 2026 - February 2026 Goal: Focus on consisten 20hrs fast everyday and make it natural

  January, February→ Focussed on daily consistency of 20hrs fast with some success.

• March 2026 Goal: Lower Recovery Period after 38hrs fast to two days instead of 3+ days

  New to Old:
  As you can see from the attached graph, things took a wild turn at the end of the month. A few days of missed full day fast and everything got ruined. I was only able to do one 40+hrs fast this month and the weight data shows.
  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.

• Apr 2026: Getting back into the routine of 20hrs again!!!!

  This time it wasn't that much about not knowing stuff but allowing it to happen anyways. I was gladly doing Tuesday fasts but one week I was really hungry and mother said to eat and so I ate. I started to allow myself to be influenced by my parents.
  On top of that palm oil fried bhujiya and Dalmut which were not the part of our household for many months suddenly came back and healthy or not healthy, they do promote over-eating and I used to break my fast early just because they were in the house. They are now finisehd and I won't buy them anymore and if I do buy it for my parents it won't stay outside like before.
  On top of that, even knowing that sugar stuff is not good, I still ended up eating them.
  Honestly, I am thinking of leaving home just so that I can eat as per my schedule.
  
  Anyways, the point is, I stopped Dancing and muscle exercises last month, will start that again.
  4 hour default eating window all days I am not on fast will start.
  Tuesday nothing eating is being re-instatated as we speak.
  Now I am confused about starting Thursdays and Saturday fast but I have still put them on optional for now. If I can get away with it, I will do full day Thursdays and Saturdays fast even if I have to lie myself to do it.

16hrs fast everyday is now trivial. Next goal is 20hrs every day.
• Lapses or how the kids call, "Cheat Days" But it was not on purpose

  After doing a few 40+hrs fast, I really lost it and I ordered the Amul Frozen Pizza which has a better cheese than Dominos or Pizza Hut which has already completely stopped as discussed above.

  Anyways so I have around 2-3 of these pizzas in the past few weeks. That's one thing.

  Apart from this I also ordered Bingo Nachos 2-3 times as SNACKS. I can't blame anyone else, I just wanted to.

  Apart from this, we also ate around 2-3 buckets of ice cream (1ltrs).

  Apart from this, even though I have not decided it above, I also ate a lot of mangoes (2-3 in a day) which immediately increased the blood glucose from 80 base line to 110 base line fasting.

  Apart from this we ordered 2-3 packets of bhujiya/dalmut which we know has palm oil simply because I wanted a bit too for myself.
  P.S: These are horrible with their high amount of salt and oil.

  Apart from this, I have one large packet of maggi which I wanted to have just as a reward for this longer fast.

  However, I don't wish to continue any of this. Apart from Maggie and Maggie Masala which I don't think I will be able to give up unless I truly understand how spices work, I am trying, everything else goes away.
  Ice-cream, Forzen Pizzas, Nachos, Dalmuts, Bhujiya and stuffing yourself up on Mangoes.
  To be clear, I had explicit instruction to Father to no buy mangoes as his blood glucose was 350+ but he did anyways.
  P.S: If I was not here, both would have serious issues after having too much blood glucose.

• June 2026 → Focussing on 1300-1700 eating window & no eating on Tuesdays but this time stopping video entertainment with it

  Was already doing No Gaming, No YouTube challenge, extended to No Movies, No TV challenge because they kept recommending each other and a lot of other triggers like brands and fast-foods and what not.
  To be clear entertainment is not out of my life, just video entertainment is.
  
  Anyways, the main target is to continue the 36+hrs fast every week no matter what happens but the second bigger target is to keep the rest of the days 20hrs+ fast. It's better to think of it this way: "I only eat between 13-17hrs everyday except Tuesday on which I don't eat."

• 27th June 2026: A month of reset 27th June - 26th July due to Glucose Level being 47(Hypoglycaemia) (Might End Early)

  Update: The machine was wrong. Continuing the pervious stuff.
  
  For first 2 weeks, I am going to 10 hour eating window everyday.
  For the next 2 after that, I will be on 8 hour eating window.
  However, I have already sent my blood and urine samples for test and I might end this pretty early simply because I know if I am not doing 20hrs+ fast everyday.

• July 2026: Consistency: 20-hour fast everyday & one 40+ hours fast every week.

  Between 28th June & 5th July: A family member visited after a long time and everything was put on halt due to birthdays and parties.
  Now, however, post 6th July everything has gone back to normal now.

• August 2026: One ~66hrs fast every week and other times 1200hrs-1800hrs eating window.Trying hard to get back to 18-6 schedule at the very least

  A lot of things went wrong and I do want to get back to the normal schedule now. And by everything I mean food restricitons and also digital health restrictions!. This is 6th and by 1PM I want to get back to the schedule.
  I always kept thinking but never actually did two days fast in a week. It is time I finally started doing it even if it might make the other days fast inconsistent as we have seen above that real weight loss only happens with fasting more than 36+ hrs for me at the very least.
  
  So, here's how this will work, the main schedule is start by Sunday 6PM latest and end the fast on Wednesday at 12PM(or if I don't feel well). That will be the main focus from now on.
  The main problem has been explaining this to family and I am unsure how I will ever explain this but one thing is clear, extending fasts is very very important.
  The other days it will be 1200hrs-1800hrs.