As the title says, apparently im diabetic now. But I've never "felt diabetic". Yes my weight has been a problem in the past, highest was 250lbs in 2017, this past year ive been down 230 to currently 225. Im a 5'5 woman, 29 years old. And im really shocked to have this to be perfectly honest. Yes my mom and mom's grandfather have/had it. But id how much of me having it is purely genetic.
I don't mean to throw the kitchen sink at you here. However, upon trying to understand my blood-results, I did look up glucose 239 and A1c levels 10. And I'm really concerned about how high they both are, especially when I've been trying to do the right thing especially within the last 6 months. Well really the last year but I say the last 6 months as that is when I started taking note of everything again.
I go to the gym 3-4 times a week, with a walk 5-6 out of the 7 days. I have a weightlifting journal and I’ve only been going up in weight, and can currently do 3ish miles in an hour (with little difficulty) when I walk my neighborhood. Most days I do about 2.5-2.75 because I like to take in my scenery when I’m walking or I get distracted by a critter or bird or a dog.
I have a 32 oz bottle that I try to drink twice a day, my soda intake is minimal. I'm known to have a week or two where I make a diet coke, my drink of choice in between the water but that's every few weeks maybe one week a month.
I track my calories a bit off and on, mostly because I get a tad obsessive about it to the point I know I need to stop. However, when I do track, it’s just to gauge what I'm eating/how much to make myself aware. My diet really doesn’t change that often, and the fast food and takeout food is kept to a minimum. As I mentioned I live with my parents so maybe once a week every other week we do a take out of some kind but that's not the bulk of my diet.
Most days look something along the line of:
Breakfast is usually a cup of coffee with no more than 1/4 cup of milk (sometimes I measure, sometimes I don't), and 1-2 teaspoons of sugar. Then most often eggs of some kind and frozen shredded hash browns with one of those spray can oils/low calorie oil sprayers.
Lunch tends to be a sandwich of some sort, a deli meat sandwich, rarely chips with it. Only if I'm craving them then I honor it and eat a few so I don't binge them later.
Or its a plate of a little bit of this and that, like a veggie and dip and yogurt with fruit and maybe some cheese and protein
Dinner is kind of a wild card in the sense that it's never the same thing twice. I'll try to get screenshots of when I used a tracking app in the past month for a general idea, but it's usually a protein and veggie. Sometimes a carb is like rice, but not really a daily thing.
Now I will also say my boyfriend has visited once a month for the last 5 months and for sanity sake I don't usually track when he's here. However when he is I normally only tend to eat breakfast and dinner with him. (He's a late riser, so breakfast for him if he has it is usually lunch time.) We tend to stay at a nearby hotel for privacy and so eating out is a bit more frequent in that week, breakfast for me is still usually eggs and potatoes of some kind, it's what keeps me the most satiated. Dinner is a bit of a wild card. But I'm always mindful to at least get protein and veggies when we do go out. So even then when he's here my eating habits don't vary too wildly.
I average between 1500-1800 calories a day, the app I use from time to time has me around 1600, i use that as a goal so to speak. I know my TDEE is about 2100 depending on the calculator I use, so I know as long as I stay under that I'm in the green. I don't find I have a bad relationship with food in terms of feeling out of control or the need to binge. If I have a craving for something, 9/10 times I'll eat what I'm craving in a reasonable amount and move on with my day. The only “out of control day” I have is a day somewhere in the week leading up to my period, I get a bit ravenous. But that is only one-two days out of the month so it’s not an all day everyday thing, and it’s been like that since I was a teenager and was never a cause for concern among past doctors.
I feel scared and sick and nervous all at the same time because I've been trying to do the right thing. I know im still technically obese but I've been working on it not to be. apparently i have really high blood pressure too even though I don't feel any of the symptoms that i guess I should have.
Ill meet with my doctor next friday but im really scared to.

I've been baking with "weird" alternate (non-wheat) flours for a long time now, but somehow I managed to avoid trying chickpea flour until now. I immediately wish I had discovered it earlier.
It is very easy to bake with. It behaves similarly to some of the easier-to-bake-with gluten free flours, such as oat, teff, quinoa, or amaranth. It is much easier to work with than the "weird" ones such as buckwheat, almond, or coconut, which require major adjustments to recipes or creating totally new things around the flour. I subbed it 1 for 1 for oat flour in a muffin recipe, using about half chickpea flour and the rest a blend of almond and barley, and it came out really well.
Nutritionally, chickpea flour is a powerhouse. According to the USDA data it has 5.25g of protein per 1/4 cup. Oddly, it has a lot of sugar in it, but also a lot of fiber. Micronutrient-wise it is extraordinarily high in folate and also a good source of B1 and B6., with some B2, B3, B5, and vitamins E and K. Mineral-wise it is even better, with very high amounts of Magnesium, Iron, and Zinc, and more Potassium and Selenium that is typical for flours. So it seems to be useful nutritionally both because of being nutrient-dense overall, but having a somewhat different nutritional profile than the typical grain-based flours.
The protein situation with chickpea flour is perhaps better than the raw quantity suggests, because most people with a Western diet consume a lot of grains, especially wheat, but also to a large degree corn and rice, and the amino acid blend is complementary to all of these grains.
On top of all of these things, it's cheap. High-end brands sell it for about $3 a pound, but if you go to Indian stores you can buy it in larger quantities more cheaply, where it is called "Besan".
Does anyone else here use chickpea flour? I am interested in discovering new uses for it. I know it is used in some Indian desserts as well as some flatbreads like papadam. Like there is a food from France and Northern Italy called Socca. I'm curious what else it would work with. It seems like it might be good in pancakes.

I am 28/F/220 pounds. 5'3.
I'd like to put a bit of backstory here. I was born with a rare blood disorder that has made my life hard. I was skinny and normal until I hit the age of 9 because I had to start taking steroids and sticking a steroid nasal spray that is now discontinued for obvious reasons up my nose any time I had a nosebleed to stop it which was probably 5 times a day. I went from small and pretty to huge and became depressed with anxiety because of how bullied I was and how much weight I had randomly obtained. I was really into sports and was surprisingly athletic when I was young and had the energy, in middle school/high school was bigger than other girls but buff af, I could (and did) carry an entire dresser up a flight of stairs by myself when moving, and the steroids had continued until I hit about 18 years old. Boys didn't like me and looked at me like one of them, I felt like one of them.
When I was 18 and stopped taking the steroids because my nosebleeds stopped happening, I lost weight but maintained more muscle than I would have liked. I started looking prettier, boys started becoming interested all of a sudden but I felt like I had no energy/life in me. Later in life I had to have several surgeries back to back and had to get steroids and blood transfusions like crazy because I almost died. Ballooned again.
There was a short time after this that I stopped eating and started working out 1-2 hours a day because I felt so desperate. I would eat maybe 700 calories and in 2 months time I lost so much weight and felt like I was literally dying but I looked beautiful. I look back and cringe because I know how pretty I can actually be but I know that's not the way to do it.
I now have no energy. I feel like a zombie going about my day to day. I can barely stay awake long enough to go to work. The muscle is gone, and fat replaced it. This disorder causes heavy brain fog/lethargy/major bleeding/extreme fatigue and I want so badly to lose this weight and be as healthy as I wish to be.
Along with the unfairness of my disorder, there are things that I do that make it harder for me as well and it is all on me.
What I eat/drink in a day isn't much, but what I DO eat/drink is not healthy. I will drink several low cal energy drinks a day AND coffee because I just want to feel some sort of energy. I'll usually have one big meal around 7pm and it's something quick I throw together like pizza or something. My boyfriend pleaded with me yesterday to stop drinking them because he said I'm going to kill myself. I need some sense slapped into me at this point because I feel like I'm wasting away and I want to be better.

I just came to this town from the country of the rising sun, Japan. My goal is to start a new life here due to my abusive parents and their tendency to look for me. I saved a lot of money, and managed to buy a plane ticket to fly to this country, and also afford a deposit for a rental house in this beautiful place. However, due to my foolishness and naiveity, I got scammed by a self proclaimed agent regarding this new house. At my first day here, I tried to find a house with the provided address but to no avail. Sure, the neighborhood is right but I can't find the street nor house. Then it all dawned upon me. I realized I got scammed. I literally don't have any money left. I am hungry, got nothing to eat, and was just tired. Plus, the sun has retired a few hours ago, leaving the streets devoid of human activity. So I slept on one of the public benches. When I woke up next morning, I was about to cry when I saw three slices of pizza inside a box with a little note saying "You can eat these. Better than throwing them out." So I ate those like I have the most empty stomach in the world. Thankfully, I don't normally require many calories due to my sedentary lifestyle, and I have been born with low metabolism anyway (or probably forced to starve because of my parents) so one meal a day will suffice. Feeling energized, I went to the business premises, one by one to look for a job, but they all required certifications and whatnot. I don't have any right now, I literally just finished highschool. The dark night falls again, encouraging me to suck it up and just sleep. And of course, on one of the public benches. Off to dreamland I go, though dreaming of particularly nothing. Next morning, I woke up, and unexpectedly, I saw a sushi set presented in a plastic container, one of my favorite foods! On it is yet another note, saying " I saw you at the shops today (yesterday). Looks like you're job hunting.Good luck. In the meantime, eat these. My treat." After eating, I pray to God that whoever gave me these foods have a wonderful life. And off I go job hunting again, still being unlucky on that day. As usual, I went to sleep, and woke up with a meal adequate for a hungry person near me. Today is my fifth day here.and the meals haven't stop. In fact, they are getting better each time.
So please, affliliated citizen(s). Shall we meet, I will graciously thank you for your care and do my utmost efforts to repay you back.
And all viewers, help me find these people.

Trying to lose weight. I'm very overweight because of hormonal issues and recent illness. I've never worked out or followed a diet in my life because I was always a very thin person. But had to lose weight so I joined a gym and got a trainer too. My trainer has been patient with me because I had no idea what to do in gym or how to stick to a diet, but now it's been two months. I'm following somewhat decent diet as in - no fast food, no fried foods, high protein, low carb, less processed foods, high fiber etc. I'm not taking sugar in anything, mostly cut out all dessert except for cheat days.
One thing is I don't enjoy drinking protein mixed in with water. I've got Isopure vanilla flavour and I don't like the taste of it. So yesterday I made a smoothie with some frozen berries, yogurt and protein. I added some sugar because I figured it would improve the taste and it did. But my trainer absolutely disapproves of it. I get it. So I asked if I can add honey or monkfruit sweetener. And he said absolutely not. No sweetener of any kind and that it would completely undo everything I'm doing in gym.
Is this true? Can I add anything to improve the taste of my smoothie? I'm not asking for donuts or ice creams. I'm just asking for a spoonful in a whole day. I don't take sugar in my coffee either. I just feel like I should be allowed this much.

I feel like all the ED content i see everyone always eats super 'healthy' (Obviously it's not actually healthy but yk what i mean) low cal foods like cucumber, tomato, egg whites ETC but I'm not really like this?? I will have a sweet treat every day because it fits in my 'calorie limit'. Like if I have limited calories I might as well eat things i enjoy. Does anyone else relate?

Hello, I have a question that maybe someone knows about or has experienced before.
I am training to compete (I do kickboxing, I am 25, 1.80 meters tall, and weigh 86 kg). My physical performance after the COVID vaccine (Sputnik, 2 doses) has been terrible. I lost my morning erections, have "chronic" fatigue, my libido is very low, and nothing seems to help. I was like this for a long time, and recently I decided to solve this problem.
I have been seeing a sports doctor, who prescribed creatine before my workouts and also "Second Shift," which is a supplement from Star Nutrition. I also went to a urologist and was diagnosed with varicocele. According to the urologist, it should not affect my sexual performance or testosterone production.
The sports doctor, who is also monitoring me, requested some blood tests. The result is as follows (according to him, my total testosterone is low):

Hormone	Result	Normal Range
CPR4	1.4 mg/l	[ 0 - 6.0 ]
Glucose	87 mg/dl	[ 70-110 ]
Phosphorus	2.9 mg/dl	[ 2.7 - 4.5 ]
Iron	147 ug/dl	[ 59 - 158 ]
Transferrin	213.0 mg/dl	[ 200 - 400 ]
Iron Binding Capacity	270.5 ug/dl	[ 274 - 497 ]
Iron Saturation	54.3 %	[ 20 - 55 ]
CPK	418 U/l	[ 0 - 190 ]
Urea	35 mg/dl	[ 5 - 50 ]
Creatinine	1.0 mg/dl	[ 0.4 - 1.4 ]
Uric Acid	5.4 mg/dl	[ 0 - 7.0 ]
Gamma GGT	19 U/l	[ 8 - 61 ]
Sodium	137 mmol/l	[ 135 - 148 ]
Potassium	4.36 mmol/l	[ 3.5 - 5.3 ]
Magnesium	2.0 mg/dl	[ 1.7 - 2.5 ]
GPT	32 U/l	[ UP TO 37 ]
GOT	30 U/l	[ UP TO 37 ]
ALP	167 U/l	[ 68 - 240 ]
Cholesterol	135 mg/dl	[ 100 - 200 ]
Total Proteins	7.1 g/dl	[ 6 - 8 ]
Direct Bilirubin	0.4 mg/dl	[ UP TO 0.2 ]
Total Bilirubin	1.1 mg/dl	[ UP TO 1.0 ]
Ferritin (FERR)	392.5 ng/ml	[ 30 - 400 ]
Thyrotropin (TSH)	3.04 uIU/ml	[ 0.27 - 4.2 ]
FT4	1.32 ng/dl	[ 0.93 - 1.70 ]
Cortisol	13.12 ug/dl	[ 6.2 - 19.4 ]
Total Testosterone	5.59 ng/ml	[ 2.8 - 8 ]
Bioavailable Testosterone	9.22 nmol/l	[ 5 - 15 ]
SHBG	35.52 nmol/l	[ 14.5 - 48.4 ]
DHEA Sulfate	127.7 ug/dl	[ 211 - 492 ]

Resume
Low levels:

Hormona	Resultado	Rango Normal
FT4	1.32 ng/dl	[ 0.93 - 1.70 ]
Total Testosterone	5.59 ng/ml	[ 2.8 - 8 ]
DHEA Sulfate	127.7 ug/dl	[ 211 - 492 ]
Transferrin	213.0 mg/dl	[ 200 - 400 ]
Iron Binding Capacity	270.5 ug/dl	[ 274 - 497 ]

High levels:

Hormona	Resultado	Rango Normal
Iron Saturation	54.3 %	[ 20 - 55 ]
Ferritin (FERR)	392.5 ng/ml	[ 30 - 400 ]
SHBG	35.52 nmol/l	[ 14.5 - 48.4 ]

Regarding all of this, he suggested I undergo testosterone injection therapy via intramuscular injection. I asked him if this is risky because I understand that once you inject or take a dose of testosterone, one of the problems is that your testicles stop producing it.
What do you think?

Hey all, I need some help getting my dad out of pain--and to be confident in being able to do normal movements (squatting, bending over, etc.). I'm worried that without getting back into weight lifting/body weight movements, his condition will get worse.

For context, he's in his 50s, Asian. He's had 1 knee surgery, due for another in the other knee because of a lack of meniscus, and bad back that only gets aggravated by bad/sudden movements. He actively golfs and swims without pain. However, he's lost almost 10-20 pounds since I last saw him 6 months ago--which is about when he got his knee surgery.
His sudden weight loss is due to two reasons:
* Ever since getting knee surgery, his diet decreased due to the lowered activity. However, it hasn't come back to normal levels. The Asian diet is pretty low in calories and protein already, but he's regularly eating <1200 calories a day.
* Since getting surgery, he's overly paranoid of movements that could hurt him. He's stopped doing body weight squats, lunges, etc.
I'm monitoring his calories and making sure he's getting the proper macros; however, one thing that's out of my scope of knowledge is what resistance exercises he should do without pain. We've tried the traditional PT route, but he's not a fan of the impersonal nature of it. I also tried going into the gym with him, but I get frustrated as he sometimes gets injured or I'm not knowledgeable enough in exercises he can safely do.
I personally would be willing to pay for a specialist or personal 1on1 trainer, but I wouldn't know where to start.
Does anyone have any suggestions?

What/how little do we think Ariana eats a day to maintain her current state? I’m just fascinated by how someone, especially with her mental health issues & busy schedule manages so much with so little nourishment, I would feel like I didn’t have a minute to breathe if I was so deep in my ed but had so many obligations to show up for (which alone can be exhausting). I’m aware there’s all kinds of drugs/help she could be getting to stay up & running as she is, however, taking a possibly more realistic approach, I wonder if maybe she truly does just drink a shit ton of black coffee which can do the trick to an extent (ik my heart would be racing out of my chest, if I ingested the amount she does lol I feel like it has a higher affect on those w anxiety?) she probably is just incredibly strategic abt what/when she eats so she can keep pushing through her days, that on top of the fact she probably gets a lot of steps in for someone so malnourished (especially on set for wicked where she had to dance & run all around set) I’m interested to hear some other thoughts on this & what y’all think a day of eating (or lack thereof🙈) looks like for her! P.S. she is no longer vegan to my knowledge there have been numerous reports she confirmed it in a soundcheck back in 2018 although I’m not rlly convinced she was ever truly 100% vegan as she actively bought/wore leather bags & a horrific fur coat, as well all throughout this time period - lol performative much😭 as an ex-vegan I simply point this out to say, you never know especially w someone like her, she’s probably at least primarily still plant based / a pescatarian…coming from experience, however, she probably eats whatever she can that is most high protein/low cal in her state to stay this way w out dying essentially, unless ofc she has orthorexia, which could make it even more difficult for her to indulge in anything outside a v rigid set of safe foods….I say all this not to alienate her in any way, or those w ed’s in general, but as someone who has dealt w an ed similar to her’s & is looking to study nutrition/health, I am simply curious to hear some other viewpoints:) thankfully I am in the final stages of recovery, but I want to be clear it hurts my heart to see anyone dealing w such a hateful relationship w themselves, it truly is a disconnection w the self/soul:( I will also be asking ariheads in the near future & reporting back on their predictable delusion lol. She may be a shit person, however, this post is not intended to shame her for her ed in any way, simply to shed light on a topic I find fascinating in the aftermath of my ed.

Nestle is launching a new frozen-food brand, Vital Pursuit, aimed at the growing market of consumers who are using GLP-1 drugs like Ozempic and Wegovy.
Over the last year, the buzzy weight loss and diabetes drugs have taken off as more options hit the market and as celebrities like Oprah Winfrey and Elon Musk endorse them.
Roughly one in eight adults in the U.S. reported using a GLP-1 drug at some point, according to a recent survey from health policy research organization KFF. Roughly half of those Americans, or around 6% of U.S. adults, are currently using one of the treatments.
The total number of U.S. consumers taking the medication could soar to 31.5 million, or 9% of the total population, by 2035, according to research from Morgan Stanley.
As the drugs’ popularity has soared, investors have grown concerned about what their rise means for food and beverage companies and fast-food chains. People who take the medication typically eat less frequently because they have fewer cravings and desire more protein and less sugary and fatty foods. In October, Walmart U.S. CEO John Furner told Bloomberg that people who pick up GLP-1 drugs from its pharmacies are buying less food, typically with fewer calories.
But Nestle sees an opportunity to cater to those consumers through Vital Pursuit.
“The reality is, for the last 25 years, the diet has been dying, in a sense. ... For me, what we’ve done is actually given consumers a new tool that actually gives them confidence and success on this journey,” Nestle’s North America CEO Steve Presley told CNBC.
The new brand’s initial lineup of 12 items will include frozen bowls with whole grains or protein-packed pasta, along with sandwich melts and pizzas. The products will include one or more essential nutrients, like protein, calcium or iron. The company plans to sell Vital Pursuit items for $4.99 or under and offer gluten-free options.
Vital Pursuit’s packaging won’t include mentions of GLP-1 medications, but Nestle said the company will more directly connect the brand to the drugs on social media.
The new line will hit the freezer aisle by the fourth quarter.
In recent years, Nestle has also tried to focus more on health-conscious consumers. In 2018, it sold its U.S. candy business, which includes brands like Butterfinger, Crunch and Laffy Taffy, to Ferrero for $2.8 billion. Nestle’s food business, which includes brands like Stouffer’s and Toll House, only accounts for 14.5% of its U.S. sales.
Nestle already owns Lean Cuisine, which was founded in 1981 as a healthier alternative to other frozen meals. The company chose to create a new brand to reach GLP-1 users because Lean’s branding focuses on consumers looking to limit their calories. However, people who take GLP-1 medications may want to consume more nutrients, such as protein, which can help with the muscle loss associated with the drugs.
“The consumer research shows that there are certain nutrients and certain macros that need to be delivered to actually help the consumers stay healthy along the journey of the GLP-1 treatment,” Presley said.
Shares of Swiss-based Nestle have fallen 16% this year, dragging its market value down to $278 billion. The food company expects that its global growth will slow this year as inflation-weary consumers buy less of its products.
Source: https://www.cnbc.com/2024/05/21/nestle-to-launch-vital-pursuit-frozen-food-for-glp-1-users.html

Looking for suggestions for a go-to meal that won’t kill me 😂 What’s everyone’s favorite thing to eat while on Zepbound? I’m not eating much right now, but have been literally eating the following every single day because it doesn’t make me sick and I’m losing weight… Breakfast - black coffee w/Splenda. 1 slice of Toast w/ tomato beans (don’t come for me the heinz beans are amazing) Lunch - 1oz salami, 1 cheese stick Afternoon Snack - protein shake (sometimes) Dinner - 6 wontons, 5oz diced mushroom w/soy sauce, chili flakes, and hoison. My diet totals 700-1000 calories, depending on how I’m feeling and if I can stomach the protein shake. But my hyperfixation on the wontons is over and I never want to eat one again. Plus my husband and daughter can’t eat those every day.

so i bought these from lidl, packaging says 7cals per 100g. they weigh about 80g each so 320g and about 23 cals total. someone on volumeeating replied to my post suggesting that each mushroom is actually about 60 calories each. on googling the products name and shop, the website in the third image says that they are 16/100g which would mean 52 cals for the whole lot. does anyone have any idea which is most accurate? as i am trying to track accurately and use these mushrooms to make mini pizzas. sorry the photos aren’t that clear!

I used to love making collagen shakes with banana and peanut butter in the morning. Anyone have a good histamine friendly smoothie recipe to replace the protein and fruit with? Thanks :)!

If TLDR; with stevia not having as much extensive research compared to other sweeteners, what is the stance on this? Should it be opt’d out of people’s diet? Im having trouble determining this because it comes from a plant so it’s technically not an artificial sweetener. If so, what would be a better replacement?
Been trying to mitigate my diet with less processed foods, less seed oils, etc. I also would like to do this with sugar as I primarily intake stevia only (or real sugar, brown sugar, etc. but very low amounts due to my calorie counting).
When I realized sucralose and aspartame had significant research with associated inflammation, altering the gut-brain axis & stomach microbiome, I did a 180 on it this past year. Instead, I’ve kept stevia in my diet which has been on going for the past 5 years. I’ve been putting stevia in my coffee, alternative for sugar when baking, adding to yogurt if plain (or even stevia sweetened yogurt), “zevia”, etc. You can see, it’s truly been the one sweetener I have not kicked out of my diet. On the other hand, I can’t even touch Monk Fruit without getting sick from it. However, I have never felt sick from stevia.
I’m fairly young, recently got my blood work done and it came out well. However, I would really like to now start the process of clearing up my sugar in take with Stevia. In replacement of this, what would be best?
Thanks

A few months ago I posted about a man that guessed my weight and I was about 10kg more that I am even after my skinnier friend told him her weight so he had a reference. A lot of the comments were reassuring me men genuinely have little to no perspective on what weights look like on people and which are healthy or not
A comment my mom made yesterday remind me of this situation and left me thinking. And is mind blowing how in general people don’t know when I feel is such common knowledge
My mom yesterday guessed I was (significant amount) kg lighter than I am. Which would mean been visibly underweight. Instead of making me happy I was simply startled, cause I know is not that I look like that but that she simply don’t know how that amount looks on my height
Then I remember that my family in general (which is predominantly form by woman, which weight themselves and talk about diets and such, just never have actually done research on BMI or calorie counting) have make jokes through the years mentioning my and other people weights and they are just so far off?? With me generally guessing around underweight category without knowing thinking they are saying a healthy normal weight just cause they aimed for a low number cause I am ‘thin’ in their eyes
I am just baffle. I don’t know. For men I was more understanding cause is *usually, not always, different. The way weight distributes, their goals, their idea of a woman body etc. But the fact that woman that know about diet and exercise culture, that often talk about their own weight, are just as clueless is mind blowing
How can they not obsess and research and look for references of how certain ranges look and all of that like I did while still wanting to lose? I don’t get it

Hi all, Since January I've gradually given up sugarefined carbs and ultra-processed foods and started fasting 18/6, complete game changer, dropped about half a stone, plenty of energy; running while fasted is sooo good. One effect I wasn't expecting is just an increase in simple joyfulness, gratitude, empathy, that was a surprise, can see why many faiths have included fasting.
My challenge now is I only had a few surplus pounds to lose, if I shed too much more I'll be underweight, so now focus is on getting enough good calories and protein in and doing enough resistance training to gain a bit of muscle weight etc. Work in progress, onwards :)

Rice pudding is a sweet childhood memory. Can this simple dessert be eaten regularly when taking care of your figure? How to cook it healthily? At what time of day is it best to enjoy it?
Is rice pudding high in calories?
A 100 g serving of rice pudding provides 126 calories on average. It also provides a little more than 3 g of proteins and lipids and 21 g ofcarbohydratesincluding 14 g of sugar. But not only ! “Rice pudding also provides calcium and phosphorus good for bones, magnesium for the nervous system, potassium which helps regulate blood pressure, and vitamins A and group B,” lists Aurore Lavergnat , dietician-nutritionist.
https://www.seraviral-ova.com/2024/05/does-rice-pudding-make-you-gain-weight.html

Bear with me. I‘m reducing snacking right now. Nonetheless, I‘m keeping meals low in calories in case I overeat. Other than that I‘m trying to listen to hungesatisfaction cues when I do eat because I want to get a grip on the right portion size for me. And that brings me to the occassional dilemma that at the end of the day after dinner I am left with a considerable amount of calories for which I would need to break my new habit of listening to hunger cues.
Besides I do quite a lot of sports and I‘m worried that my muscles shrink if I eat under my calorie target which is already at least 300 kcal under my sedentary tdee.
I guess my problem is, that I employ two strategies at the same time. Portion control which would be suitable for normal/calorie dense food and learning to cook for volume eating. Unfortunately I cannot trust my appetite/discipline enough to fully rely on hunger cues. How can I implement both strategies or do I have to ditch one? Maybe switch dinner for a more calorie dense meal or „artificially“ increasing the caloric density of dinner? Have a replenishment day on the weekend-does that disturb muscle growth/maintenance? Saving the calories for special occasions because I should first lose weight and then build up muscles again?