30 Day intermittent Fasting plan

 I consulted Chat GPT for a 30 Day Fasting plan and woo lah below is the generation of the fasting plan. When i check the below plan, i realized that i have been overeating for my 2 meals, i need to cut the calories and stick to the below plan. 

🧾 30-Day Intermittent Fasting Plan (Singapore Edition)

Structure per Day:

• Meal 1 (12:00–1:00 PM): Light break-fast, balanced to avoid sugar crash

• Meal 2 (6:00–7:30 PM): Main meal, nutrient-dense

Each week offers variety and nutrient balance. You can rotate weeks or mix and match.

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🗓️ Week 1: Gentle Start

Day	Meal 1	Meal 2
Mon	Soft-boiled eggs + kaya toast (wholemeal) + banana + teh o kosong	Steamed chicken rice + herbal soup + papaya
Tue	Greek yogurt + chia seeds + almonds + berries	Yong Tau Foo (no noodles) + brown rice + guava
Wed	Oatmeal with soy milk + peanut butter + 1 boiled egg	Grilled fish soup + rice + watermelon
Thu	Soba salad with tofu + miso soup	Thunder Tea Rice + lemon water
Fri	1 egg prata (plain) + kopi o kosong + 1 apple	Fish bee hoon soup + egg + veggies
Sat	Smoothie: banana + spinach + almond milk	Economy rice: steamed fish + greens + tofu
Sun	Wholemeal sandwich (egg mayo) + barley water	Nasi padang: grilled chicken + sayur lodeh (light)

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🗓️ Week 2: Building Variety

Day	Meal 1	Meal 2
Mon	Chee cheong fun + egg + unsweetened soy milk	Chap chye + grilled tofu + brown rice
Tue	2 siew mai + boiled egg + Chinese tea	Pho with beef or tofu + lime water
Wed	Boiled sweet potato + egg + green tea	Chicken porridge + century egg + stir-fried kai lan
Thu	Greek yogurt + oats + pumpkin seeds	Baked salmon + soba noodles + salad
Fri	Toast + avocado + teh o kosong	Mee soto (no begedil) + boiled egg
Sat	Thunder Tea Rice (no peanuts if sensitive)	Steamed fish + rice + spinach with garlic
Sun	Smoothie bowl (berries + granola + yogurt)	Fish head curry (non-fatty part) + ½ rice

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🗓️ Week 3: Light and Energizing

Day	Meal 1	Meal 2
Mon	Boiled egg + 1 banana + kopi kosong	Mixed rice: tofu, long beans, grilled chicken
Tue	Miso soup + tofu cubes + seaweed + brown rice	Sushi bowl: sashimi + edamame + rice
Wed	Peanut butter toast + egg + green tea	Herbal soup + tofu + rice + pumpkin
Thu	Chicken wrap (wholegrain) + barley	Hainanese pork chop (grilled) + greens
Fri	Bee hoon (light) + egg + bok choy	Lontong (½ portion rice cake) + tau kwa
Sat	Hard boiled egg + peanut porridge (unsweetened)	Steamed dumplings (xiao long bao) + veggies
Sun	Teh c kosong + 1 slice French toast (no syrup)	Thai basil chicken + brown rice

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🗓️ Week 4: Stabilize and Refine

Day	Meal 1	Meal 2
Mon	Spinach omelette + wholemeal toast	Korean bibimbap (less sauce) + tea
Tue	Teochew porridge (1 bowl + egg + pickles + tofu)	Soba with grilled mackerel + salad
Wed	Chicken salad wrap + green tea	Bak kut teh (clear broth) + rice + youtiao (½ pc)
Thu	Smoothie + almonds	Stir-fried tofu + veggies + brown rice
Fri	Wholemeal sandwich (chicken) + teh o kosong	Vietnamese rice paper rolls + mango
Sat	Kaya toast + half-boiled eggs + kopi kosong	Claypot rice (½ portion) + watercress soup
Sun	Greek yogurt + berries + flaxseed	Grilled seafood + corn + veggie soup

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✅ Weekly Focus Rotation:

Week	Focus
Week 1	Easy digestion & blood sugar control
Week 2	More variety, anti-fatigue meals
Week 3	Higher fiber & micronutrient focus
Week 4	Stabilize metabolism, lean protein emphasis

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💡 Tips to Stay Safe During IF:

• Hydrate during fasting: warm water, lemon water, salt water, or herbal tea.

• Add electrolytes (e.g., a pinch of salt, magnesium if needed).

• Avoid very sugary drinks like kopi/teh with condensed milk.

• Sit down when eating your first meal to avoid postural dizziness.

7 day Intermittent fasting plan

 As i have fainted before, i ask Chat GPT to formulate a 7 Day fasting meal plan for my reference with local Singapore pool. Below are the 7 days plan. 

✅ 7-Day Intermittent Fasting Meal Plan

For: Male, 1.63m, 53kg (Maintain energy, lean muscle, and avoid hypoglycemia)
Fasting Style: 16:8 (e.g., eat from 12:00 PM to 8:00 PM)

Each day includes:

• Meal 1 (12:00 PM): Light break-fast meal

• Meal 2 (6:00–7:30 PM): Balanced main meal

All foods are local/Singapore-friendly and balanced for blood sugar and satiety.

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🗓️ Day 1

Meal 1:

• 2 soft-boiled eggs

• 1 slice wholemeal kaya butter toast (light kaya)

• 1 unsweetened teh o kosong

• 1 banana

Meal 2:

• Grilled chicken rice (steamed chicken, brown rice, cucumber)

• Soup: Herbal or miso soup

• Fruit: A few slices of papaya

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🗓️ Day 2

Meal 1:

• Greek yogurt (plain) with chia seeds and berries

• Handful of almonds

• Warm water or lemon tea

Meal 2:

• Yong Tau Foo (no noodles, clear soup base): 7 items (tofu, greens, tau kwa, etc.)

• ½ bowl brown rice

• 1 slice watermelon

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🗓️ Day 3

Meal 1:

• 1 slice low-carb wholegrain toast

• 1 boiled egg

• Avocado slices (or 1 tsp peanut butter)

• Hot green tea

Meal 2:

• Thunder Tea Rice (lei cha) with brown rice

• Add extra tau kwa or boiled egg

• Unsweetened barley drink

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🗓️ Day 4

Meal 1:

• 1 bowl oats with soy milk, nuts, and flax seeds

• 1 hard-boiled egg

• Herbal tea

Meal 2:

• Fish soup (sliced fish, vegetables, tofu)

• ½ bowl rice or bee hoon

• Optional: Add 1 egg

• Fruit: Guava slices with plum powder (light)

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🗓️ Day 5

Meal 1:

• Small smoothie: banana + spinach + peanut butter + almond milk

• Handful of cashews or 1 boiled egg

Meal 2:

• Nasi Padang: Brown rice + grilled chicken + long beans + tempeh (minimal gravy)

• Water or lime juice (no sugar)

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🗓️ Day 6

Meal 1:

• Miso soup with tofu, spinach, and seaweed

• 1 boiled egg or onsen egg

• A few rice crackers

Meal 2:

• Soba noodles with grilled salmon, cucumber, and edamame

• Green tea

• Fruit: Orange slices

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🗓️ Day 7

Meal 1:

• 2 steamed siew mai

• 1 boiled egg

• Unsweetened soy milk

• A few slices of apple

Meal 2:

• Economy rice (brown rice): 1 steamed fish, 1 stir-fried greens, 1 egg

• Herbal soup

• Warm water

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⚖️ Daily Nutrition Target (Estimate for Maintenance)

Nutrient	Target (Approx.)
Calories	1,800–2,000 kcal
Protein	80–100g/day
Carbs	150–200g/day
Fats	60–80g/day
Fiber	25–30g/day

Why did I faint 1/2 hour after lunch when i am on intermittent fasting?

Recently i have a spell of fainting after i eat 1x Chicken Burger, 1 x Chicken Wing, 1 x Potatoe. It was after 1/2 hour after i consume my food. As i start to get up, i start to see stars on my vision, i try to shake it off but as i walk, my vision start to disappear and before i know it, i was on the ground. Luckily my friends were beside me. 

As i google on the Chat GPT, it gives some answer what could have happened. This is the first time i encounter such an issue from intermittent fasting. I need to watch on how to break my fast which is my first meal of the day. Gradually ease into the body needs. 

From Chat GPT. 

Fainting (syncope) 30 minutes after lunch, especially while practicing intermittent fasting (IF), can happen due to several factors. Here's a breakdown of the possible causes — but this is not medical advice and you should consult a doctor for a proper diagnosis.

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🧠 Top Reasons Why You Might Have Fainted After Lunch During IF

1. Reactive Hypoglycemia (Low Blood Sugar After Eating)

• When you fast, your body becomes more insulin sensitive.

• After breaking your fast with a high-carb or sugary meal, your blood sugar spikes, then crashes rapidly due to high insulin release.

• That sharp drop (reactive hypoglycemia) can lead to dizziness, sweating, and fainting.

Signs: Shaky hands, heart palpitations, cold sweat before fainting.

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2. Postprandial Hypotension (Drop in Blood Pressure After Eating)

• Blood is redirected to your digestive system after a meal.

• If your blood vessels don't compensate properly, your blood pressure drops, leading to light-headedness or fainting.

More common in: People over 60, those with autonomic nervous system issues, or on certain medications.

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3. Dehydration or Electrolyte Imbalance

• IF sometimes leads to reduced water and salt intake.

• This can lower blood volume, reducing blood pressure.

• When you eat and sit/stand afterward, this could trigger fainting.

Clues: Dark urine, dry mouth, leg cramps, fatigue.

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4. Too Much Food Too Fast

• A large meal, especially with refined carbs, can overload the digestive system.

• This triggers a strong parasympathetic ("rest and digest") response, lowering your heart rate and blood pressure — possibly leading to fainting.

🧪 Probable Cause: Reactive Hypoglycemia + Postprandial Hypotension

After fasting for 16 hours (16:8 IF), your body is more sensitive to insulin. The meal you broke your fast with — Popeye’s chicken burger, potato, fried chicken wing — is:

• High in refined carbs (burger bun, potato)

• High in fat and salt (fried items)

• Low in fiber and slow-digesting nutrients (e.g., whole grains, vegetables)

This combination can:

1. Cause a quick spike in blood sugar (from the bread and potato).

2. Your body then responds with a surge of insulin → leading to a rapid drop in blood sugar (reactive hypoglycemia).

3. Plus, a large, greasy meal after fasting sends a lot of blood to your gut → drops blood pressure (postprandial hypotension).

4. Result: You may feel dizzy, lightheaded, then faint.