Change my eating habits.

[Sega Saph]

Hello. It is my first tread.
Here I am going to share with you my progress of making a change in my eating life. Now I have struggle with food like bread, sweets, candies, pies, cupcakes. I eat it not so often, but maybe once or twice a week as minimum.
I have background in physiology and fitness (I even almost have bachelor PE), I know how to eat properly and why my body needs it so much. I am going to change my life and I see only opportunities for it. Before I changed habit to eat after 6 pm. Before (in 2014) it was so hard and I still remember how my stomach got sick of it and asked for even a small piece of food, but I challenged it, and done it clearly.
Guys like @heavy_industry and @rjdgreat shown me the way and added some extra value to my life. I know better now how to change habits and which way will be more appropriate to achieve it. Here we go!

So here it is:
- 3 meals a day of only clean and healthy food
- Less 2000 kcal per day

I am going to show my progress here and you will make your own conclusions, I suppose.​

Cheers Everyone.

P.S.: what is clean food for you, guys?

 

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[Dingy]

P.S.: what is clear food for you, guys?

Simply ask yourself, Is this healthy?

99% of the time you will already know if it is

Cookies, pizza, cake, soda, Unhealthy

Veggies, fruits, meats, whole grains, Healthy

 

[Mace22]

If you're having trouble eating healthy, just ask yourself this question.
If I was a caveman, hunting wild animals, and fighting for my life, would I have eaten this?
Steak, Chicken, Fish, Vegetables, Potatoes, Nuts (Brazil and Macademia): Most likely.
Bread, Pasta, Cake, Soda, Candy, Sandwiches, Pastries, even Protein Bars and Granola (Yea this stuff isn't great for you. A lot of people cram protein bars down their throats thinking their "Healthy" when actually they're just putting a bunch of artificial flavors and sweeteners and soy in their bodies.)

 

[rjdgreat]

Guys like @heavy_industry and @rjdgreat shown me the way and added some extra value to my life. I know better now how to change habits and which way will be more appropriate to achieve it. Here we go!

Good job on seeking a way to improve your eating habits! I’m glad that I add extra value for you, mate.

For eating clean foods, just avoid foods that will harm your gut. See your body as a “car” that needs the right fuel in order to function properly.

And if you fail to maintain eating clean, I suggest that you fast for a day or do intermittent fasting everyday to tame your hunger for junk/sugary foods. That’s what I do when falling short to keep myself from junk foods.

As @heavy_industry said, “Do not be discouraged, progress is not linear”

Keep it up, mate.

 

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[Sega Saph]

Here I am, 1 week later - my progress.

Clean meals/day - 6/7​

2000 kcal/day - 7/7​

It was a great week, I had some progress of controlling my eating habits. The first thing I identify is "I am healthy eater", I think now only about food which this kind of person can eat and how it will impact to my health and mind. It is not so hard if you have a daily routine and busy most of the time of the day, like in my case - I have 2 part time jobs (foundational), it goes one after another and I work from 8am to 7pm. From me it is simple to control - once you ate breakfast (I really like oatmeal with milk, it's my habit I created a really long time ago (like 5 or 6 years ago). then put something healthy in my 400g plastic container, at evening it is really easy not to eat wrong or even sometimes stay hungry (I developed habit to go to sleep with empty stomach in my age of 19, how hard it was I can. share wih you, I. do not mind, no problem).
The thing what I ate was farm cheese pie with a little bit sugar - just my GF made it for me, it was almost healthy, but it is what it is - fail.
As a calculating calories is so helpful for me was just a sheet from the website (https://calorizator.ru/produc), it is on russian but I think a Food Nutrition Facts and Free Calorie Counter | CalorieKing really looks like this, you can use it at the beggining for calculate how many calories in your favourite type. I do not use small table scales (which is so cruical in the beginning) to see how many grams of food I ate, I just have a line on some of my plates, it is keeps me the same amount of food in my plate and I know the weight of it.
And as distractions that I have on the kitchen, any other food for non - healthy eaters I have a lot, because I have neighbours in flat where I live, so i do not care about it - it is not mine, I do not even have a micro rights to put it in my mouth - it is for them. I am just do not buy any kind of food which will damage my progress and make me feel sorry about it. It is really important to find the proper battlefield, now it is a cart in the supermarket.

I am keeping on track and hope you will ask any questions, if you need help also do not be shy to ask! Good week for everyone and have a fantastic progress then.

P.S. The guy @rjdgreat made his work well and put me on this track, and I want to say - thank you. So pity to see that you forgot about your thread and do not share any new posts and progress. I will continue this challenge, Mate. Believe in me, stay strong, we are at the same boat kind of.

 

[Sega Saph]

Hello. Week #2.

​

Clean meals/day - 7/7​

2000 kcal/day - 4/7​

This week I am proud to say that my new habit creation is going well. How you can see only the limit of calories I break a little, and there is only because a lot of tasty an healthy food my girlfriend cooks for me. Sometimes I lose control of eating it, and could not stop couple of times. I am still working for it too.

Well, In summary I can say: I feel better, I really like to identify me as a healthy eater, and everybody around me (my family and friends who found this fact) support me and say only cheer words, like "keep it up", "Yeah, I want to do same one day" etc. It is so nice to control your daily eatery. Of course my dead end job helps me a little, because when I work means so far from fridge, no food there at all. For the whole week I prefer farm cheese, buckwheat porridge, oatmeal porridge with milk, peanuts, sunflower seeds and rice with chicken. It was Basmati rice for this week and I must change it by brown one, and I think you understand why.

I am changing this habits now, only because there is no other bad habits I have: like smoking, drinking, parting, or have a motocycle, or porn addiction, youtube addiction. The worst habit that I really must and I am going to change is have a dead end job. First things first ladies and gentlemen.

Wish you good luck everybody! Cheers! Feel free to ask questions if you need any help. Have expertise in Physical education (bachelor), sports, gym, nutrition, 11 years of parcour training.

P.S.: @rjdgreat Thank you so much for posting the final result of your experiment, It is so valuable for me, Really appreciated. Now I can walk my walk without same drawbacks, conclude what was really big miss and how to spend your time daily for staying productive.

 

[Sega Saph]

Hello. Week #3
.

Clean meals/day - 5/7​

2000 kcal/day - 5/7​

How you can see, there is not going well with clean meals, I can say it is only because in my shelf was some pasta. I cooked it quickly and ate. I know it was not a proper move, but I do not care about it, because I have the feeling: my identity changed. For real, even my sight to food in supermarket is different. Before I could look at the shelves with candies and sweets and think: yuuummm, maybe I going to buy some at saturday for cheat meal, etc. But know - oh, black spot, black, black. I see only food which is fit to my path, I feel more productive, I like to read books, results in gym are better. I will continue this cycle and going to achieve perfection in this question.

I have heard about one interesting theory, which is seems like true. It is about how to build your habits properly: the time of implementations must be at least 21 days. So, my next habit... Drumrolls... THIS IS Meditation. After one of the thread about it and after the video of Ray Dalio, and after a long long time of meditating this year (for every day since February, and stopped in June). A lot of tries, errors, got bored, any other excuse, and now ready to put my life to the next level. My new piece of my identity.

You know, guys, it is not hard. just keeping going.

 

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[Sega Saph]

Wow, it's two weeks past. I have a good news about my progress.

Clean eating day - 13/14​

2000 kcal/day - 11/14​

Medittated - 13/14​

Here it is. My progress for that time, two weeks. I am no more calculating the number of weeks, just continue to change my lifestyle and identify me differently. Now I am healthy eater, calm person, and I am on my way to become entrepreneur. There is only beginning of my way, I am just staying accountable.

HEALTHY EATING: Only couple of mistakes I got in the process: first, my desire to eat tasty fruits. I remember one day I ate about 7 pounds of watermelon (for one meal) + some rice dish with meat (twice). My stomach said: No freaking more. Result: I spent about 30 minutes in the toilet, it was horrible, but the last of the day I spent eating clear and healthy lol. Second: when I went to restaurant of Georgian cuisine (it was so late, it is not typically for me to eat later than 6pm), it was BD of father of my friend. They where eating Georgian Pies with cheese, I preferred not even try them, and then there were dumplings with meat. I ate meat from them and a little bit dough, because of this fact, I know I hit my identity a little.

One of the victories that I remember from that period is: on the BD of the collegue on job there were a lot of cakes, juices, coke, lemonade etc, but with not even a doubt I said: thank you so much, I do not want it. I was wonder: how is it possible, because before for me was completely right to eat some sweet food on BDs. It was a REAL reason. And you know why? Because my life was different, and my thoughts did not align to the real shift of my mind.

My regular meal schedule looks like this: Morning - oatmeal with kefir, Lunch - Buckwheat porridge/rice with vegs and meat, Dinner: farm cheese or different porridge with eggs.

MEDITATION: Only started my journey in this. But even now I see differences: my mind become more focus on gratefulness, on my duty, on really constructive actions. I made my goals and know I see my path clearly. There is not many thing that can make me stressful. Even before, small example: I had a problem with toilet, it was leaking after the repair of professional plumber, and i was jerking this though over and over again, with no meditation I did not see the right path to fix it, but 2 weeks ago started meditate, called another plumber, he did not help, toilet still leaked, but: who cares, really? Me? - No way. I do not think that this problem really capture my attention another time. With strong focus, calmness, just tried the hint from internet and viola! Done. And the same happens with every area of my life: work, finance, gym, family and friend, education.

So life going good, It is nothing I can complain about. I am on my way.

Sega.

 

[MaxT]

Congrats for your goal ! I'm on the way too.
Here's what I've been doing for over a month now:
- No longer buys fast food (or possibly once a week only).
- Eat more fruits and vegetables (minimum 3 servings per day).
- Try intermittent fasting (I tried 12h, 24, and 48h, I adopted 12h every Monday)
- At noon, eat light so as not to undergo digestion, and resume work more quickly: vegetables and an easily digestible source of protein such as eggs.
- Drink water, tea or coffee but a minimum of sodas (with friends or family in a bar for example).
- I do not drink alcohol.
So, don't hesitate to tell me what you think. I also read that some practice the one meal a day, it could be interesting to try in the future > less digestion, more brain available. I may be wrong afterwards haha

 

[Sega Saph]

Hey @MaxT , I am happy to see people same views, who want to change the way they live! Congrats with it! I think you are on the right way of improving and changing your habit, keep it up!
About fasting: technically I practice 14 hours fasting EVERY DAY (I eat usually from 6:30am to 4:30am). So I think this is not a problem at all. I begun from just simple rule: do not eat after 6 am. Whatever time you go to bed.

it could be interesting to try in the future > less digestion, more brain available. I may be wrong afterwards haha

I think this one can be close to truth, but I suggest it is no the main thing you must focus on. In the list that you have shown there is a lot of things you want to implement in your life. Just do it step by step. And have a long pause between them. Like in my case: I implement new small and healthy habit every 3 weeks (+/-). And accumulation effect looks like snowball. Just start from something easy and go to the next and so on.

What is your identification anyway? If you do not mind. Who you think are you in terms of eating routine?

Great day, Sega!

 

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[MaxT]

Does your everyday fasting had increase your sleep quality? and what about productivity ? Do you feel ok or a little bit tired ?
These are things that I have already implemented for my part, it is no longer at the test stage, but I am looking to improve further to have better sleep, less stress etc...
To eat, I eat everything, it's as simple as that. Except for lunch, for the purpose of productivity I set myself to eat lighter things to have a faster digestion, apart from that nothing very special

 

[Sega Saph]

Does your everyday fasting had increase your sleep quality?

I think so. You know, because I do it for a really long time (like 8 years), for that period I did not have any troubles with my sleep routine. I can say, when I ruin my routine and ate after that time, it was definitely not good - I woke up in the middle of the night or had dry mouth at morning (which is disgusting).

and what about productivity ? Do you feel ok or a little bit tired

This one I think more depends of how much sugar you eat per day and how much sleep time do you have. In my case now: I do not eat any sugar and my brain just feels like a Lambo, before it was rusty bucket on sugar. Enough sleep for me is 7 - 8 hours a day. This numbers are so individual, do not be scary to experiment and find the quantity which fit for you and you only.

I have not heard about feature with light lunch for productivity - but in my day lunch is the lightest meal every day. It is only because I have lunch on work, have a small container with food and could not eat as much as I do at home. I think it helps either.

Thanks for questions. Really appreciate and love to help anybody in things. Cheers.

Sega

 

[MaxT]

That's really cool to know, thanks a lot for your answers. The diet is really important for productivity and sports, mental health too ! A lot of people are focused on sport, but it's just another one point to work on. I think the best option for everyone is to work on improve in all arrays, it will comunicate and bring good results.

I totally agree with you about sugar, since I've reduced a lot I feel less lazy and more focus on my work.
The light lunch or no lunch is just a theory I've thinked about, actually its better for me to eat more light. I've a more fast digestion, so it's better to go back in the game after !

You're welcome, that's interesting to talk diet here too. And as I've said, I think it's important to work on all area for bring good results who will give you a good productivity, focus ... and logically more good results in your projects.

 

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[Sega Saph]

Hi people. I am fine. Since such a long time I was improving my new habits, like I said healthy eating and meditation. So it is good, definitely, I really feel how it makes me more focus and steady when I do it every day. Started from 1 time for 6 minutes and now with 20 minutes in morning and 10 in evening, and I am keeping on track. About food there was couple of mistakes, especially when I got sick, but it is not the time to give up. I am accounting my progress everyday and it looks like this:
26.08.23 Ate almost properly (drunk 1L of almond and coconut milk), ate about 3000, meditated at morning.
02.09.23 Ate properly, 2000, meditated 20 mins at morning.
03.09.23 Ate properly, despite of stress. More 2000, because of pack of raisins. Meditated at morning.
04 - 06.09.23 Ate properly (100%), one day more 2000, meditated at morning (one day at evening after jobs).
07.09.23 Ate properly, too much 2000, meditated at morning.
goes on and on...
This is how the process looks like. Technical details is ot really important in terms of changing life.

After this time I want to implement really huge habit in my life: It is to become Life watcher. Be focused only on my life. Forget about youtube, telegram, news and media. This is my new Identity. This will be unbelievably useful for groing my better version, to make my FTE closer and give me time for work and work and work.

Thank you for your attention. Going to keep updating and share more about what works and what not.

Sega

 

[Sega Saph]

So, what can I say about my new eating habit? It is so great, I have never felt the same in my life. I am a master of my dangeon, I eat clear and control every piece of food what I put in my mouth.

I will tell you what helps really on the path you maybe want to chose one day:
1) Your Identity. Tell yourself, your parents, friends, co- workers - "I am healthy eater.". At the beggining it feels like something annoying and useless, but do not worry. Your actions going to put in the same direction.
2) Know what you makes you "on high". Just put in google: food with insuline index less 50. Viola - you know what products you can put in the menu, and ignore the rest. EZ
3) Exercise daily. Even small things like walk or morning 5 minutes dancing will give you the rave of positive energy. I know, in days when I get sick, or just feel like potate there is only because I have not exercise. It is about our hormones and how we programmed by nature. (If you want to dig it deeper - let's do it. This info is so valuable)

Now my daily eating routine looks like:
8 am - Breakfast - oatmeal (no milk, no juice), 2 apples, 2 spoons of peanut butter (sometimes)
12 am - Launch - buckwheat porridge (or brown rice, pelvis, bulgur), some fried vegs plus cheese plus linseed oil.
4pm - Dinner - farm cheese 400g and fruit, or 150 frams of nuts, or prridge again but with 2 fried eggs
Plus I take extra vitamins B and D pills. Realy good effect for my health.

And almost every day, same things. Routine makes you stronger, guys. And with no trash food you become smarter, stronger, even your voice starts to be more enthusiastic.

The biggest struggles I hade on my path and how to solve it:
1) When you go to your mom and there is a lot of trash on the table. Firstly it was a shame to say no for extra pleasure, like I hade at her plase before, for my childhood and teens age. But just to say - "NO". Say you healthy eater and eat healthy alternatives (those are always there, do not lie to yourself)
2) When at your house guests/friends/wife/kids brought some trash food at home. Here is the real discipline challenge. If you fail first or 2nd or 3rd time - do not be so strict to yourself. It is a long path of hard choices. So what i do, just after my guests walked away I throw it in the trash can. Done. Yeah it is pity sometime - but this is the price you pay for better life and new you.
3) Eat in front of TV/PC/your phone. Same thing. I always over eating in time of watching something. Just separate this two activites from each other. Time for eat - enjoy your meal. Want to watch smthng - watch and be focus on it. Discipline, again. Nothing new about.

Well, I think thats all I got. Thank you for your attention fellas, I hope it was helpful even a bit. World willbe definetelly a better place if all of us going to take care about our health and what we eat. I wish you the best lack on your path, buddy, Change your life is not easy, but worth it 100X.

 

[Brookzo]

Now my daily eating routine looks like:
8 am - Breakfast - oatmeal (no milk, no juice), 2 apples, 2 spoons of peanut butter (sometimes)
12 am - Launch - buckwheat porridge (or brown rice, pelvis, bulgur), some fried vegs plus cheese plus linseed oil.
4pm - Dinner - farm cheese 400g and fruit, or 150 frams of nuts, or prridge again but with 2 fried eggs
Plus I take extra vitamins B and D pills. Realy good effect for my health.

Sounds really good! Do you skip meat due to moral choices or just moved away from it?
Consider adding a bit more protein I'd say(dunno your current weight/activity levels but from a quick look it looks a bit low, but if it works for you, then it's fine )

 

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[Sega Saph]

Sounds really good! Do you skip meat due to moral choices or just moved away from it?

Hi, comrade. I think it is just habit. Not so many meat I ate it in my childhood. So I take enough protein from nuts (almonds, greek nut, peanuts) and farm cheese/cheese/eggs. I look at habits of my family and can say a lot of them died young, because of eating meat. So, until my health is strong I am going to eat the same manner. Thank you for question.