Hi all,
I'm a long-term ADF faster, but dropped off for some time because of an unrelated medical issue (minor, but irritating). That's when my BG rose from pre-diabetic to diabetic levels.
Have lost 17 kilos since Oct last year, and while I haven't got an HBA1C test done recently, my 5-times-a-day finger-prick tests indicate I'm firmly at least in the low prediabetic range now.
Since Oct, I have been sticking to 4 feeding times per week - all within a 5-hour window in the evenings.
I've still got about 3 kilos to lose to reach my target weight, which should give me a buffer in case my weight begins to rise (during Xmas and New Year, for example). However, further weight loss has become frustratingly slow. I'm losing less than a kilo per month now, despite being a regular runner averaging 30 mins a day. Weekly calorie intake does not exceed 12K at this time. For a 6-foot male of 55, this seems an adequate caloric restriction. Currently, I weigh 70 kilos on my lowest day.
Any thoughts on how I can further tweak my diet to bring down my weight to 67kg?
It's usually a mix of the following:
- 500g of frozen spinach, microwaved (this is the base of my diet).
- Hard cheeses (around 25-40g).
- Oily fish (salmon, mackerel, sardines - equivalent of 95g can).
- Chicken breast (250g)
- Modest amounts of Dhal-type soups (chickpeas, kidney beans, lentils) cooked in extra virgin olive oil.
- 600ml milk.
- 100g mixed nuts
- 1 slice of bread (not always)
- 2 standard drinks of red wine on Friday evenings
Any advice would be greatly appreciated.
I'm a long-term ADF faster, but dropped off for some time because of an unrelated medical issue (minor, but irritating). That's when my BG rose from pre-diabetic to diabetic levels.
Have lost 17 kilos since Oct last year, and while I haven't got an HBA1C test done recently, my 5-times-a-day finger-prick tests indicate I'm firmly at least in the low prediabetic range now.
Since Oct, I have been sticking to 4 feeding times per week - all within a 5-hour window in the evenings.
I've still got about 3 kilos to lose to reach my target weight, which should give me a buffer in case my weight begins to rise (during Xmas and New Year, for example). However, further weight loss has become frustratingly slow. I'm losing less than a kilo per month now, despite being a regular runner averaging 30 mins a day. Weekly calorie intake does not exceed 12K at this time. For a 6-foot male of 55, this seems an adequate caloric restriction. Currently, I weigh 70 kilos on my lowest day.
Any thoughts on how I can further tweak my diet to bring down my weight to 67kg?
It's usually a mix of the following:
- 500g of frozen spinach, microwaved (this is the base of my diet).
- Hard cheeses (around 25-40g).
- Oily fish (salmon, mackerel, sardines - equivalent of 95g can).
- Chicken breast (250g)
- Modest amounts of Dhal-type soups (chickpeas, kidney beans, lentils) cooked in extra virgin olive oil.
- 600ml milk.
- 100g mixed nuts
- 1 slice of bread (not always)
- 2 standard drinks of red wine on Friday evenings
Any advice would be greatly appreciated.