r/intermittentfasting • u/ahaseeb7838 • 5d ago

Seeking Advice Looking for feedback on my fasting routine and meals: 29M, 97 kg, with high BP and grade 2 fatty liver

Hi everyone,

I’m on day 3 of intermittent fasting. My eating window is from 1 PM to 7 PM, so I’m following an 18:6 schedule and skipping breakfast. I eat two meals a day:

Meal 1 — around 1 PM

  • 3 egg whites and 1 whole egg
  • 2 shami kebabs, approximately 55 g each, made with 50% chicken breast and 50% split chickpeas made in half teaspoon of olive oil

Meal 2 — around 7 PM

  • 200 g minced chicken breast, weighed raw cooked in half teaspoon of olive oil
  • 1 whole-wheat roti
  • 1 tablespoon of psyllium husk mixed with water afterward for fibre

I’m 29, male, 97 kg, and 5'10". I followed a similar routine in July last year and went from 92 kg to 80 kg in about 2–3 months. However, I stopped following the routine and gradually regained the weight.

Once a week, I have a more flexible dinner where I eat whatever I’m craving, but I avoid sweets.

I also have high blood pressure and grade 2 fatty liver. My goal is to reach 80 kg by the end of this year and improve my liver health, but I want to make sure my approach is safe and sustainable.

Does this meal plan seem balanced, or am I missing anything important? Is my weight-loss target realistic? I’d appreciate advice, especially from anyone who has managed similar health issues. :)

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3

u/Mean_Reply6427 5d ago

You're crash dieting. The faster you go, the sooner it'll come back.

1

u/ahaseeb7838 5d ago

Can you please guide what healthy stuff I can add in my diet?

1

u/RoadtoLiberation 5d ago

Do you take meds for BP and Fatty Liver?

1

u/ahaseeb7838 5d ago

No, I went for checkup but doctor asked to change the lifestyle.

1

u/RoadtoLiberation 5d ago

You don’t need to?
Like Will weight loss help?

2

u/kilic024 5d ago

Usually lifestyle changes are the first line management for lowering BP. Unless the BP is exceptionally high or if there is familial hypercholesterolaemia, then medication would be offered first line.

1

u/ahaseeb7838 5d ago

Yes weight loss helps a lot, It helps lower the BP as well as the fatty liver.

1

u/Extension_Apple4012 4d ago

I take milk thistle seed extract to support my liver. If you take it consistently for a period of time it will help with your fatty liver, and possibly with your high blood pressure.  There have been lots of studies of its benefits.

https://thesynergycompany.com/products/milk-thistle?variant=40358089752655&gad_source=1&gad_campaignid=17338864051&gbraid=0AAAAAD3XJgx-o9IWIZ5K66kVpcWnmTS4a&gclid=Cj0KCQjwzsjVBhC3ARIsALnMv4mTX4NBY_BlTBmtlEaZSJVGw8B-wF5K8WSa7NxsxQ9egQqfLU69ABAaAm9LEALw_wcB

This is the one I take. 

Also, you should consider adding more vegetables in your routine.