Body Type Test (Quiz) Results 933 – Body Type Two (BT2) Female (Woman), Millennial (Generation Y)

FORCA?Fellow One Research Combined Average (FORCA) Health Score which Averages the Self-Determined (SD) Health & FORC Health Scores [5 is Very Healthy, 1 is Very Unhealthy]. This score is in beta testing.


FORTH?Fellow One Research Total Health (FORTH) Score [5 is Very Healthy, 1 is Very Unhealthy]. This score is in beta testing.


FORMR?Fellow One Research Metabolism Rate (FORMR) Adjusted Mifflin St Jeor Equation BMR (Basal Metabolic Rate) Score. This score is in beta testing.

Normal Metabolism

Mifflin St Jeor BMR: 1475.02

Adjusted Mifflin St Jeor: 1451.42

FORMA?Fellow One Research Metabolism Activity (FORMA) Adjusted Harris-Benedict Equation Activity Score. This score is in beta testing.

Steady Metabolic Rate

Body Mass Index (BMI) Calculation


BMI Minimal, Moderate, High Risk

Moderate Risk

Diary Data - Started on 10-02-21


According to the National Institute of Health's BMI chart, to reach your medically safe BMI weight range for your height of 5 feet, 6 inches, you have to weigh between 118.00 pounds and 148.00 pounds. To get to the high end of that medically safe BMI weight range at 148.00 pounds, you would have to lose, relative to your current weight of 160.00 pounds, 12.00 pounds. To get to the bottom of that range at 118.00 pounds, you would have to lose 42 pounds. To get to the mid-range at 133 pounds you would have to lose 27 pounds. According to mainstream science and medical doctors, you are already a Body Type One (BT1), you simply have an unbalanced diet and are consuming too many calories. That is it. Too much calorie intake. So, once you successfully reduce your daily calories intake and lose 27 pounds, and are well within/at your safe scientific BMI mid-range weight, you will look just like the Standard Scientific Human Body Anatomy Book Body Type One (BT1) with all muscles/mass fully developed. It might take getting down to the lower end of your safe BMI weight range at 118 to look truly identical to the Standard Scientific Human Body Anatomy Book Body Type One (BT1). However, the Fellow One Research, The Four Body Types Theory is, because of your anticipated underdeveloped vertebrae (cervical, thoracic, lumbar, sacrum) identified in your Body Type Shape Quiz/Test, you will not look identical to a Body Type One (BT1). You will experience skinny fat in some form(s) (thin fat, cellulite, crepey skin, loose skin, saggy skin, and/or normal weight obesity) due to, no less, your underdeveloped vertebrae and corresponding lack of muscles/mass.

Back Side Facing Angle
Fellow One Research, The Four Body Types-Body Type Quiz/Test (Woman/Female) Results 933, Body Type Two (BT2)

Full Back Facing Angle
The Four (4) Body Types, Body Type Quiz (Woman/Women/Female) Results 933 - Body Type Two (BT2), Fellow One Research Participant Test

Full Front Midriff Facing Angle
Body Type Test (Female/Woman) Results 933, Body Type Two (BT2) - Fellow One Research Participant Quiz, The Four Body Types

The Four Body Types, Fellow One Research Participant 933 Official Day One (1) - 10-01-21 - Weigh-In Video - Advance Weight-Loss Management Diary

The Four Body Types, Fellow One Research Participant 933 Official Day Eighty-Four (84) - 01-05-22 - Weigh-In Video - Advance Weight-Loss Management Diary

The Four Body Types, Fellow One Research Participant 933 Official Day Ninety-One (91) - 01-12-22 - Weigh-In Video - Advance Weight-Loss Management Diary

Anticipated Underdeveloped / Undeveloped Vertebrae


Starting Weight

160 lb

Weight Loss Goal

133 lb

Weight Difference to Date

-11.19 lb

Cheat Days


24 Hour Weight Difference


Fellow One Research Weight Loss Diary: Diet, Exercise, & Lifestyle Data Daily Averages - 92 Diary Entries

Sugar - Total / Added

0.29 g / 0 g


46.93 g


35.09 g


151.71 mg


75.46 g


1.57 oz


305.86 mg





Exercise Duration

34.36 minutes

Calories Burned


Sleep Duration

7.88 hours

Sleep Quality


Stress Level

Very Low

DateCurrent WeightType of DietBreakfastBreakfast CaloriesLunchLunch CaloriesDinnerDinner CaloriesSnacksSnacks CaloriesTotal CaloriesOrganic Whole Food %Regular Whole Food %Junk/Processed/Fast Food %Percentage of Diet, CarnivorePercentage of Diet, VegetarianPercentage of Diet, VeganWater (oz) TotalFilter Water %Tap Water %Spring Water %Bottled Water %Total Protein (g)Total Fat (g)Total Monounsaturated Fat (g)Total Polyunsaturated Fats (g)Total Saturated Fat (g)Total Trans Fat (g)Cholesterol (mg)Omega 3 Fatty Acids (EPA/DHA)Omega 3 Source(s)Total Carbohydrates (g)Fiber (Carbs)(g)Total Sugar (Carbs)(g)Added Sugar (Carbs)(g)Total Sodium (mg)Vitamin Supplements, DosesVitamins, Type(s)Vitamins, Kind(s)Vitamins, Source QualityHeart Rate (resting)Heart Rate (post)Blood Pressure Systolic (resting)Blood Pressure Systolic (post)Blood Pressure Diastolic (resting)Blood Pressure Diastolic (post)Type of Cardio ExerciseTotal Cardio Exercise Duration (minutes)Total StepsTotal Flights ClimbedTotal Laps (Swimming)Estimated Calories Burned, CardioType of Resistance ExerciseTotal Resistance Exercise Duration (Minutes)Estimated Calories Burned, ResistanceSleep Duration (hours)Sleep QualityAllopathic Meds, DosesAllopathic MedsHerbal & Other Supplements, DosesHerbal & Other SupplementsCaffeineCaffeine AmountAlcohol ServingsNicotine IntakeNicotine AmountCannabisCannabis AmountNegative BehaviorsNegative Behavior SourceOverall Level of StressCheat DayCheat Reason
10-2-21160Low-Carb- Coffe Nescafe - Iceberg salad - Little cheese with turkey salami, mayoneze266- Moussaka with zucchini - Iceberg salad - Spoon of humus318- Chocolate protein120/07410000002 L00009128206051NoNone289505880Ok000000None00000None008Restful0Private0PrivateCoffeeVery Low (1 Cup of Coffee or less, or comparable)NoneNoneNone0NoPrivateVery LowNo
10-3-21160Low-CarbCoffe&creamer cheese iceberg salad deluxe turkey salami174boiled cabbage beef sausage329/0Chocolate bas corny milk espresso vitamin jana lemon199702050200002,5 l00004632001700NoNone5534001GenericNo Vitamins Taken000000Hiking756.9963,2000295Pilates, None009Very Unrestful0Private0PrivateCoffeeLow (2 Cups of Coffee, or comparable)NoneNoneNone0NoPrivateVery LowNo
10-4-21158Low-Carbclassic nescafe torilla with cheese, turkay salami and humus 2 fried eggs456bolied cabbage dry prunes182turkeay salami with humus141classic nescafe white chocolate brown rice cakes16294105000002 L0000514252140364NoNone8761104140No Vitamins Taken000000None00000None006OK0Private0PrivateCoffeeLow (2 Cups of Coffee, or comparable)NoneNoneNone0NoPrivateLowNo
10-5-21154Low-CarbNescaffe classic Broccoli green beans corn salad396/0Mixtures of legumes306Chia jogurt Mix of nuts79781060004002.5 l0000412400100NoNone826240230No Vitamins Taken851500000Running60700000600None008Unrestful0Private0PrivateCoffeeLow (2 Cups of Coffee, or comparable)NoneNoneNone0NoPrivateVery LowNo
10-6-21154Low-Fatgreen pods veggie burger broccoli dietary chips hummus747Legumes mix2000000947010000002,5l0000543700000NoNone8912320200No Vitamins Taken000000None05033000None008Very Unrestful0Private0PrivateNoneNoneNoneNone0NoPrivateVery LowNo
10-7-21155.6Low-Carbnesscaffe broccoli green pod chicken fillet 1 piece beef sausage 1 piece187oiled egg-2 pieces young cheese-2 piece pickle Turkey ham46200chia jogurt73723080200003L0000693300100NoNone37310020No Vitamins Taken000000Walking901057700510None008Very Unrestful0Private0PrivateCoffeeVery Low (1 Cup of Coffee or less, or comparable)NoneNoneNone0NoPrivateVery LowNo
10-8-21155.6Low-Carbboiled egg 2 tuna with tomato sauce cheese classic nescaffe53300chicken breast salami paradise cracker cheese38800871010000002.5 l0000813600300NoNone5161103220No Vitamins Taken000000None04502000None008Very Unrestful0Private0PrivateNoneNoneNoneNone0NoPrivateVery LowNo
10-9-21155Low-CarbBalans jogurt55Veggie burger Chicken Gorgozola cheese397Red lentils pancakes Vegetarian mushroom pate525P09770100000001.5l00008328008225NoNone1117603800No Vitamins Taken000000None02000000None007OK0Private0PrivateNoneNoneNoneNone0NoPrivateVery LowYesToo many calories
10-10-21154.8Low-CarbNescaffe7Red lentil pancakes Eggplant Veal steak Pumpkin Veal soup Paprika in sour cream452Eggs Turkey salami203Cookies34696010000001.5l0000583324110391NoNone612703250No Vitamins Taken000000None04706000None007OK0Private0PrivateCoffeeVery Low (1 Cup of Coffee or less, or comparable)NoneNoneNone0NoPrivateVery LowNo
10-11-21154.8Low-CarbOatsmeal Banana Mandarin511Batak vegetables Rice327Batak vegetables15200990P10000001.5l000063140040154NoNone14642301770No Vitamins Taken000000None05005000None007OK0Private0PrivateNoneNoneNoneNone0NoPrivateHighYesToo many calories
10-12-21154.5Blue Zone Mediterranean DietNesscaffe Bio chocolate pomegranate37400Hole tortilla wrao 2x Eggs 3x Cheese Pickles637001011010000002 l0000403262110561NoNone1139540640No Vitamins Taken000000Running60700000500None008Restful0Private0PrivateCoffeeLow (2 Cups of Coffee, or comparable)NoneNoneNone0NoPrivateLowYesToo many calories
10-13-21154.3Low-CarbKebab chocolate ness classic tangerine82500turkay salami cheese green apple16500990010000002l0000374600600NoNone81570140No Vitamins Taken000000Walking601143600288None008OK0Private0PrivateCoffeeVery Low (1 Cup of Coffee or less, or comparable)NoneNoneNone0NoPrivateVery LowYesToo many calories
10-14-21154.3Low-Carbnesscafe quinoa burger green pods coffee tangerine18400fried eggs cheese tomato Turkey ham413integrino cookie4711071110000002 L0000524341140374NoNone82153003400No Vitamins Taken000000Jogging901354400351None008Restful0Private0PrivateCoffeeLow (2 Cups of Coffee, or comparable)NoneNoneNone0NoPrivateVery LowYesToo many calories
10-15-21155.6Low-Carbespresso chicken breast Turkey ham pomegranate316mushrooms peas carrot asparagus soup39700banana green apple155868010000002.5 l000075190040148NoNone8611350800No Vitamins Taken000000None00000None008OK0Private0PrivateCoffeeLow (2 Cups of Coffee, or comparable)NoneNoneNone0NoPrivateMediumNoToo many calories
10-16-21155.4Low-Carbturkay salami cheese green salad cream cheese233veal potatoes biscuit 1 piece3353 egg whites cheese turkay salami195sparklin water menta92855010000002 L00008432019020NoNone444501740No Vitamins Taken000000None00000None0010Restful0Private0PrivateNoneNoneNoneNone0NoPrivateHighNo
10-17-21155.2Low-CarbNesscaffe Cheese Turkey salami228Chicken Drumstick Sour cabbage Egg white248Turkey salami Cheese Salad Humus397Esspreso Green apple72945010000002.5 l00006339011200NoNone503507900No Vitamins Taken000000None02551000None007Unrestful0Private0PrivateCoffeeLow (2 Cups of Coffee, or comparable)NoneNoneNone0NoPrivateVery LowNo
10-18-21154.5Low-Carbespresso broccoli mix of vegetables beef sausage106eggs sausage cheese410pomegranate nescaffe166cookie100855010000002,5l00000443041160375NoNone6683301400No Vitamins Taken000000Hiking60778300550None009OK0Private0PrivateCoffeeLow (2 Cups of Coffee, or comparable)NoneNoneNone0NoPrivateVery LowNo
10-19-21153.8Low-Carbespresso durum kebab236cheese turkey salami kefir salad36800chocolate almonds73802010000003 L00004531001100NoNone32050400No Vitamins Taken000000Jogging03336000Yoga602008OK0Private0PrivateCoffeeVery Low (1 Cup of Coffee or less, or comparable)NoneNoneNone0NoPrivateVery LowNo
10-20-21153.2Low-Carbbroccoli nescafe green pods quinoa burger295chicken drumstick peas mushrooms salad422pomegranate16600884010000002l000038210012028NoNone103233804050No Vitamins Taken000000None00000None008OK0Private0PrivateCoffeeVery Low (1 Cup of Coffee or less, or comparable)NoneNoneNone0NoPrivateVery LowNo
10-21-21152.7Low-Carbbroccoli chicken fillets vegetable mix espresso classic ness tangerine classic ness 2in 131600Turkey ham smoked cheese lettuce egg white35100667010000002l0000882101400NoNone411601300No Vitamins Taken000000Jogging601204200526None008OK0Private0PrivateCoffeeModerate (3 Cups of Coffee, or comparable)NoneNoneNone0NoPrivateVery LowNoToo many calories
10-22-21153.4Low-Carbespresso spinach and cheese pie247quinoa burger veggie green pods salad pomegranate300walnut bread raspberry jam316tangerine521158010000002l0000314000407NoNone174236101,2830No Vitamins Taken000000None03690000None008OK0Private0PrivateCoffeeVery Low (1 Cup of Coffee or less, or comparable)NoneNoneNone0NoPrivateLowYesToo many calories
10-23-21153.4Low-CarbEggs72Turkay fillet Peas Rice58000Tangerine Mix of nuts7081360010000002.5 l00004959211659186NoNone1311660710No Vitamins Taken000000None00000None0010Restful0Private0PrivateNoneNoneNoneNone0NoPrivateVery LowYesToo many calories
10-24-21153.8Low-Carbturkish coffee37chicken in gorgozola sauce French fries espresso640noodles315cookie521.046010000001,5l0000183563300NoNone15812602110No Vitamins Taken000000None000000None0010OK0Private0PrivateNoneNoneNoneNone0NoPrivateVery LowYesJust felt like it
10-25-21153.4Low-Carbespresso broccoli chicken fillets green pods209eggs sour cabbage mushroom soup300mushroom soup11000619010000002,5l000050204230374NoNone53570701MagneziumSingle1pillHigh Quality000000Running75000560None008OK0Private0PrivateNoneNoneNoneNone0NoPrivateVery LowNo
10-26-21153.2Low-Carbchicken salad38100tuna pickles138chocolate block tangerine418937010000002l0000663013170139NoNone1161270020420No Vitamins Taken000000High Intensity457203000Yoga6010006Unrestful0Private0PrivateNoneNoneNoneNone0NoPrivateVery LowNo
10-27-21153.2Low-Carbespresso broccoli green pods breaded hake209tuna salad choco block espresso568rice cake cheese salami jam almonds333tangerine39114901000000200006431001200NoNone1236450410No Vitamins Taken000000Jogging6019.31800810None008,30Restful0Private0PrivateCoffeeLow (2 Cups of Coffee, or comparable)NoneNoneNone0NoPrivateVery LowYesToo many calories
10-28-21153.4Low-CarbEsspreso Quinoa veggie burger Broccoli Salad Mix of vegetables55500Eggs Cheese Kefir jogurt358Mix of nuts2001113010000002 l00004644621515561NoNone5382306610No Vitamins Taken000000None505397005Weightlifting, None85308OK0Private0PrivateCoffeeLow (2 Cups of Coffee, or comparable)NoneNoneNone0NoPrivateVery LowYesToo many calories
10-29-21155.4Low-Carbcheesecake yogurt678sandwich chips45500001.133010000004,5l0000415555800NoNone1003402102SinglemagneziumHigh Quality7000000Walking70010.858000None008Restful0Private0PrivateNoneNoneNoneNone0NoPrivateVery LowYesToo many calories
10-31-21155.4Low-CarbBurger38100White noodles19000571050500002 l0000361800000NoNone7670000No Vitamins Taken000000None00000None008Unrestful0Private0PrivateNoneNoneNoneNone0NoPrivateVery LowNo
11-1-21153.2Low-Carbesspreso7white noodles boiled cabbage121gluten free cornflakes milk jam334banana tangerine157619010000002l000018500100NoNone1265420400No Vitamins Taken000000Running459.25200348None009,51OK0Private0PrivateCoffeeVery Low (1 Cup of Coffee or less, or comparable)NoneNoneNone0NoPrivateMediumNo
11-2-21153.2Low-Carbchicken salad esspreso cream coffee33900boiled cabbage pickles22300562010000002l000026700200NoNone508103,2660No Vitamins Taken000000None00000Yoga602908OK0Private0PrivateCoffeeLow (2 Cups of Coffee, or comparable)NoneNoneNone0NoPrivateMediumNo
11-3-21153.2Low-Carbhalf cake (birthday) cheese pie374tuna salad120oven baked chipsy44100935010000002l00001546003060NoNone10711201260No Vitamins Taken000000None00000None008OK0Private0PrivateNoneNoneNoneNone0NoPrivateVery LowNo
11-4-21153.2Low-Carbbroccoli mushrooms kefir veggie burger35900roasted peppers cheese chicken steak342jam rice cakes esspreso162864010000002,5l00006029127010NoNone947310800No Vitamins Taken000000Running3011.84700421None008OK0Private0PrivateCoffeeLow (2 Cups of Coffee, or comparable)NoneNoneNone0NoPrivateVery LowNo
11-5-21153.2Low-Carbvegetable mix beef burger broccoli espresso276vegetable mix sour cabbage16300tangerine26465010000002,5l0000272100400NoNone4023506610No Vitamins Taken000000Running466.58400479None008Restful0Private0PrivateCoffeeLow (2 Cups of Coffee, or comparable)NoneNoneNone0NoPrivateVery LowNo
11-6-21153.2Low-CarbTurkish coffee38chicken fillets eggs18000white chocolate chips441861090100001,5l000041222130187NoNone1200100200No Vitamins Taken0000000None00000None0010Very Unrestful0Private0PrivateCoffeeVery Low (1 Cup of Coffee or less, or comparable)NoneNoneNone0NoPrivateVery LowNo
11-7-21153.2Low-Carb00Broccolie Vegan bruger Salad294Tuna Brocoli124Chocolate Banana425784310000001.5 l0000461100802NoNone111114608060No Vitamins Taken000000None00000None008.30OK0Private0PrivateNoneNoneNoneNone0NoPrivateVery LowNo
11-8-21153.4Low-CarbBalkan tuna salad Kefir White rice cakes with himalayan salt358Oven baked chipsy Sendwich light6600000953010000002 l0000283600500NoNone12011802130No Vitamins Taken000000Running, None31464000335None008Restful0Private0PrivateNoneNoneNoneNone0NoPrivateVery LowNo
11-9-21153.4Low-CarbChicken Salad Coffee33800Eggs Cheese Salami Sendwich38500723010000001.5l000044254180379NoNone601101000No Vitamins Taken000000Walking, None0000350None008Restful0Private0PrivateCoffeeLow (2 Cups of Coffee, or comparable)NoneNoneNone0NoPrivateVery LowNo
11-10-21153.2Low-Carbmushrooms vegi burger broccoli espresso42600smal sendwich black chocolate42600846010000002l000047210070118NoNone01021050No Vitamins Taken000000Running50630000455None009OK0Private0PrivateCoffeeLow (2 Cups of Coffee, or comparable)NoneNoneNone0NoPrivateVery LowNo
11-11-21153.2Low-Carbgreen pods vegi burger kefir salad broccoli501chicken breast mushrooms sauce15000black chocolate1320100000002l0000532700905NoNone86133007850No Vitamins Taken000000Walking3010.16600536None007.30OK0Private0PrivateNoneNoneNoneNone0NoPrivateVery LowNo
11-12-21153.4Low-CarbBreaded squid Broccoli Beans Latte regular40000Chicke breast and rice346Strudel153899010000002 l0000443000500NoNone11551101000No Vitamins Taken000000None00000None008OK0Private0PrivateCoffeeModerate (3 Cups of Coffee, or comparable)NoneNoneNone0NoPrivateVery LowNo
11-15-21156.3Low-Carb00mix od vegetables eggs chocolate broccoli and cheese soup5590000559010000001,5l0000222941140374NoNone3422002,0400No Vitamins Taken000000Running32328100258None008OK0Private0PrivateNoneNoneNoneNone0NoPrivateVery LowNo
11-16-21153.8Low-Carbpolenta cream coffee349polenta beefsteak413green apple10000862010000002l00002636011900NoNone827103900No Vitamins Taken000000None00000None005OK0Private0PrivateCoffeeLow (2 Cups of Coffee, or comparable)NoneNoneNone0NoPrivateVery LowNo
11-17-21152.9Low-CarbEsspresso Chicken Broccoli Sour cabbage207Chicken Mix of vegetables14200Chocolate Almonds Green apple509863010000002 l00005835001000NoNone5322607520No Vitamins Taken000000Running43614600454None008OK0Private0PrivateCoffeeModerate: 2-3 ServingsNoneNone0NoPrivateVery LowNo
11-18-21153.4Low-Fategg with a cheese chocolate cake358cake rice cakes white cheese greeng apple491grapefruit coffee10300952010000001,5l00002243154191383NoNone10855808620No Vitamins Taken000000None00000None008Very Unrestful0Private0PrivateCoffeeVery Low (1 Cup of Coffee or less, or comparable)NoneNoneNone0NoPrivateVery LowNo
11-19-21153.8Low-CarbVeggie burger Rice Salad Coffee646Banana Green apple1550000801010000001.5 l0000243322505NoNone123182707950No Vitamins Taken000000Running, None60000531None008Restful0Private0PrivateCoffeeVery Low (1 Cup of Coffee or less, or comparable)NoneNoneNone0NoPrivateVery LowNo
11-20-21153.9Low-Carb00Chicken salad Ice cream Coffee390Pizza Cola zero300Oven baked chipsy265955010000001,0l000035440016065NoNone104227010230No Vitamins Taken000000None00000None008.30Restful0Private0PrivateCoffeeVery Low (1 Cup of Coffee or less, or comparable)Low: 1 ServingNoneNone0NoPrivateVery LowNo
11-21-21154.3Low-CarbBlack coffee Scrambled eggs with cheese128Polenta Jogurt Plazma icecream soft52600Green apple Black esspresso57711010000001,5l0000173842160177NoNone613103380No Vitamins Taken000000None00000None009OK0Private0PrivateCoffeeLow (2 Cups of Coffee, or comparable)NoneNoneNone0NoPrivateVery LowNo
11-22-21153.8Low-Carbcoffee 5 rice cakes128cooked red lentils with green peas30400jaffa cookies350785010000001,5l00002220001000NoNone9962101150No Vitamins Taken001000Running516.61500473None006Unrestful0Private0PrivateNoneNoneNoneNone0NoPrivateVery LowNo
11-23-21152.5Low-Carbdrumstick vegetable mix sour cabbage coffee237mushrooms with vegetables, sauce, mileram413green apple5000700010000002l0000152900900NoNone373706720No Vitamins Taken000000None000000None008OK0Private0PrivateCoffeeLow (2 Cups of Coffee, or comparable)NoneNoneNone0NoPrivateVery LowNo
11-24-21152.3Low-Carbscrambled eggs with curd coffee270chicken mayonnaise364clear chicken soup159popcorn155948010000002l0000695174111307NoNone7391405,1720No Vitamins Taken0000000Running50000662None008OK0Private0PrivateNoneNoneNoneNone0NoPrivateVery LowNo
11-25-21151.6Low-Carbblack coffee10mix of vegetables cevapi sauerkraut scrambled eggs79500chili corn coffee125930010000001,5l0000635695281554NoNone382909520No Vitamins Taken000000None00000None008Restful0Private0PrivateCoffeeLow (2 Cups of Coffee, or comparable)NoneNoneNone0NoPrivateVery LowNo
11-26-21151.6Low-CarbChicken leg zucchini lettuce tomato235minced meat sir gouda568coffee4600849010000002l000067550129081NoNone153601110No Vitamins Taken000000High Intensity55000850None008Restful0Private0PrivateCoffeeVery Low (1 Cup of Coffee or less, or comparable)NoneNoneNone0NoPrivateVery LowNo
11-27-21151.6Low-Carbscrambled eggs Sir coffee408tuna with vegetables rice cakes160tuna salad94coke lemon carrot esspresso94885010000001,5l00004849105141531NoNone6281904420No Vitamins Taken000000None00000None008Restful0Private0PrivateCoffeeLow (2 Cups of Coffee, or comparable)NoneNoneNone0NoPrivateVery LowNo
11-28-21151.4Low-Carbscrambles eggs with spinach coffe336homemade chicken soup cheese tomato285cheese tomato156esspersso egg white169946010000001,5l0000117440090787NoNone504403820No Vitamins Taken000000None00000None008Very Unrestful0Private0PrivateCoffeeLow (2 Cups of Coffee, or comparable)NoneNoneNone0NoPrivateVery LowNo
11-29-21149.7Low-Carbcoffee rice cakes602 eggs sausages156cheese with tomato156red apple70582010000001,0 l000032296280368NoNone270302130No Vitamins Taken000000None00000None008Very Unrestful0Private0PrivateCoffeeLow (2 Cups of Coffee, or comparable)NoneNoneNone0NoPrivateLowNo
11-30-21150.1Low-Carbbanana red-apple175turkey salad broccoli31400roasted chestnuts Dorina chocolate425932010000002l00003635009068NoNone10393902830No Vitamins Taken000000None00000None008Very Unrestful0Private0PrivateNoneNoneNoneNone0NoPrivateVery LowNo
12-1-21150.2Low-CarbBanana Integral bread337Sunflower seeds Red apple2690000934010000001,5l00002454911200NoNone81716010No Vitamins Taken0000000None000000None0008OK0Private0PrivateNoneNoneNoneNone0NoPrivateVery LowNo
12-2-21149.4Low-Carbgreen apple student mix- seeds black coffee223quinoa burger broccoli143surimi285sausage majonez189840010000002l0000334500300NoNone6362203050No Vitamins Taken000000None00000None008OK0Private0PrivateCoffeeLow (2 Cups of Coffee, or comparable)NoneNoneNone0NoPrivateVery LowNo
12-3-21150.2Low-CarbBanana Mix of seeds178Rice with chicken487Cookies14000910010000002 l00003627007077NoNone12652201150No Vitamins Taken000000None00000None008OK0Private0PrivateNoneNoneNoneNone0NoPrivateVery LowNo
12-4-21150.5757Low-Carbtuna bolied eggs majonez39200meat majonez cheese53400926010000001,5l000079644150328NoNone20103290No Vitamins Taken000000None00000None009Restful0Private0PrivateNoneNoneNoneNone0NoPrivateVery LowNo
12-5-21149.6939Low-Carbtuna boiled eggs majonez319cesar salad200brown rice14000659010000001,0 l000031344170388NoNone513805990No Vitamins Taken000000None00000None009Restful0Private0PrivateNoneNoneNoneNone0NoPrivateVery LowNo
12-6-21149.253Low-Carbintegral tost chocolate cake658chicken drumstick salad zwieback2120000870010000001000043280512077NoNone1138602280No Vitamins Taken000000None00000None005Unrestful0Private0PrivateNoneNoneNoneNone0NoPrivateVery LowNo
12-7-21149.2Low-CarbVeggie burger broccoli186tost cheese349sandwich236choco cake chicken soup171942010000001,0 l000038560032023NoNone8151703150No Vitamins Taken000000None00000None008Restful0Private0PrivateNoneNoneNoneNone0NoPrivateVery LowNo
12-8-21149.2Low-Carbrice cake orange coffee163boiled egg orange jogurt232boiled eggs cabbage black chocolate29300688010000001,5l000027286290492NoNone75114101750No Vitamins Taken000000None000000None008OK0Private0PrivateCoffeeLow (2 Cups of Coffee, or comparable)NoneNoneNone0NoPrivateVery LowNo
12-9-21149.2Low-Carbcracker orange black coffee145boiled egg black chocolate jogurt orange pumpkin seeds521tomato orange cracker sausages27900945010000001,5l0000404121130164NoNone101175303880No Vitamins Taken000000None00000None008OK0Private0PrivateCoffeeLow (2 Cups of Coffee, or comparable)NoneNoneNone0NoPrivateVery LowNo
12-10-21149.6Low-Carbblack coffee chicken breasts broccoli225hamburger bread black chocolate654pancakes360001.139080200001,5l0000413500600NoNone77212090No Vitamins Taken000000None00000None008Restful0Private0PrivateCoffeeLow (2 Cups of Coffee, or comparable)NoneNoneNone0NoPrivateVery LowYesno reason.. just wanted to eat something sweet
12-11-21146.8Blue Zone Mediterranean Dietboilef eggs136meat and chips black chocolate695jogobela banana12200953090100001,0 l00003648106130338NoNone8662603300No Vitamins Taken0000000None00000None008OK0Private0PrivateNoneNoneNoneNone0NoPrivateVery LowNo
12-12-21146.8Low-CarbScrambled eggs with cheese370Salad Cezar325Sandwich23600931010000001,0l00005664105181531NoNone304904230No Vitamins Taken000000None00000None008OK0Private0PrivateNoneNoneNoneNone0NoPrivateVery LowNo
12-13-21151.4576Low-Carbcrackers black coffee170tuna with vegetables salad310sandwich with cheese Toblerone mini45100931010000001,0 l000037520018060NoNone7573407000No Vitamins Taken000000None00000None0008Restful0Private0PrivateCoffeeVery Low (1 Cup of Coffee or less, or comparable)NoneNoneNone0NoPrivateVery LowNo
12-14-21150.3553Low-CarbScrambled eggs with cheese banana cracker358tuna salad black chocolate290sandwich with cheese cracker30000948090100001,0 l0000456273221424NoNone4972007060No Vitamins Taken000000Walking00000None008Restful0Private0PrivateNoneNoneNoneNone0NoPrivateVery LowNo
12-15-21150.3Low-Carbtuna boiled egg coffee258tuna with vegetables boiled egg coffee2580000516010000002l000048294150328NoNone140602190No Vitamins Taken000000None00000None008OK0Private0PrivateCoffeeLow (2 Cups of Coffee, or comparable)NoneNoneNone0NoPrivateVery LowNo
12-16-21148.5916Low-Carbcoffee broccoli chicken breasts green beans275beefsteak fried egg268esspreso700655010000002l000095296240365NoNone226202020No Vitamins Taken000000None00000None008Restful0Private0PrivateCoffeeModerate (3 Cups of Coffee, or comparable)NoneNoneNone0NoPrivateVery LowNo
12-17-21146.8279Low-Carbcoffee boiled egg tuna with vegetables mayones256chicken breasts salad17400dried meat1747950100000001,5000644541120289NoNone222885940No Vitamins Taken000000None00000None008OK0Private0PrivateCoffeeLow (2 Cups of Coffee, or comparable)NoneNoneNone0NoPrivateVery LowNo
12-18-21146.8Low-CarbCoffee Mozzarella84Steak Egg Soup Potato396Tuna salad Sweet without sugar248Popcorn2259530100090001.5000060373180205NoNone8122303040No Vitamins Taken000000None 00000None0010Very Restful0Private0PrivateCoffeeLow (2 Cups of Coffee, or comparable)NoneNoneNone0NoPrivateVery LowNo
12-19-21146.2Low-Carb00Beef meat Coffee438Jelly candy Mozzarella327 0076510000002l00004321003020NoNone11000850No Vitamins Taken000000Hiking, None 605.0000None 005Unrestful0Private0PrivateCoffeeVery Low (1 Cup of Coffee or less, or comparable)NoneNoneNone0NoPrivateVery LowNo
12-20-21146Low-CarbTuna Boiled egg Coffee251Chicken Broccoli331 00 00582 010000002l000051342110164NoNone231401,3370No Vitamins Taken000000NoneO0000None 007Restful0Private0PrivateCoffeeVery Low (1 Cup of Coffee or less, or comparable)NoneNoneNone0NoPrivateVery LowNo
12-21-21145.946Low-CarbBlack coffee Tuna salad with mayo Boiled egg265Sausages with egg48600White chocolate 1p84835010000002l0000495852190348NoNone280602590No Vitamins Taken000000None00000None007Restful0Private0PrivateCoffeeLow (2 Cups of Coffee, or comparable)NoneNoneNone0NoPrivateVery LowNo
12-25-21147.0483Low-Carb00rice soup mushrooms hot dog55400ferrero roche225779010000001,5l0000192900500NoNone103016000No Vitamins Taken000000None00000None0010OK0Private0PrivateNoneNoneNoneNone0NoPrivateVery LowNo
12-28-21147.0483Low-Carbchoco cake432chicken soup egg toblerone mini370cheese11000912010000000,5l00002060311210214NoNone8302402750No Vitamins Taken000000None00000None006OK0Private0PrivateNoneNoneNoneNone0NoPrivateVery LowNo
12-29-21147.0Low-Carborange coffee jam310chicken broccoli mushrooms200cheese banana252jam chocolate157919010000001,5l000048290016060NoNone12788603700No Vitamins Taken000000None00000None007OK0Private0PrivateCoffeeVery Low (1 Cup of Coffee or less, or comparable)NoneNoneNone0NoPrivateVery LowNo
12-30-21147.4Low-Carb00turkey mashed potatoes sauce297cheese sandwich207cheese sandwich milky sweets427931010000001,0 l00004017004063NoNone1431500300No Vitamins Taken000000None00000None008OK0Private0PrivateNoneNoneNoneNone0NoPrivateVery LowNo
01-3-22148.5916Low-Carbsalad60meat potato vegetables522chocolate360009420100000000,5l0004424002400NoNone96351060No Vitamins Taken000000None000000None008OK0Private0PrivateNoneNoneNoneNone0NoPrivateVery LowNo
01-4-22150.1Low-Carbpizza Capricosa534chips oven baked265cheese sandwich120banana1051.024010000001,0 l00003428006030NoNone16132204010No Vitamins Taken000000None00000None007Restful0Private0PrivateNoneNoneNoneNone0NoPrivateVery LowYesFriends birthday
01-5-22150.1Low-Fattuna with vegetables france salad black coffee468benas toblerone mini cashew nuts4870000955010000001,5l0000434600800NoNone113029000No Vitamins Taken000000None00000None008OK0Private0PrivateCoffeeLow (2 Cups of Coffee, or comparable)NoneNoneNone0NoPrivateVery LowNo
01-6-22150Low-Carbbroccoli chicken174crackers almonds278tortilla cheese mortadella454cookie3393901000002000005227001000NoNone12753201510No Vitamins Taken000000None00000None008OK0Private0PrivateNoneNoneNoneNone0NoPrivateVery LowNo
01-7-22150.8Low-Carb000000000000000000000000000NoNone000000No Vitamins Taken000000None00000None008OK0Private0PrivateNoneNoneNoneNone0NoPrivateVery LowYesBirthday party
01-8-22150.5Low-CarbScrambled eggs with cheese246Vegan burger382Falafel Cheese329 00950 010000001.500006157167161366NoNone470206030No Vitamins Taken000000None 00000None 008OK0Private0PrivateNoneNoneNoneNone0NoPrivateVery LowNo
01-9-22148.812Blue Zone Mediterranean Dietscrambled eggs with cheese espresso274chicken sallad focaccio bread66500coke zero4943010000001,0 l0000534173131354NoNone869502830No Vitamins Taken000000Walking600000None009OK0Private0PrivateCoffeeModerate (3 Cups of Coffee, or comparable)NoneNoneNone0NoPrivateVery LowNo
01-10-22148.6Low-Carbchicken breast broccoli318hot dog boiled egg560chicken mortadela6800946010000001,5l0000844600100NoNone3962000No Vitamins Taken000000None00000None003Very Unrestful0Private0PrivateNoneNoneNoneNone0NoPrivateVery LowNo
01-11-22148.812Low-Carbespresso chicken french salad486surimi205cheese salt cookies56pringles206953010000001,5l0000564100300NoNone571204110No Vitamins Taken000000None00000None007Unrestful0Private0PrivateCoffeeLow (2 Cups of Coffee, or comparable)NoneNoneNone0NoPrivateVery LowNo
01-12-22148.812Low-Carbprotein bread cheese392vegie burger210nurtino with cookies33300935010000001,5l00006233008030NoNone91212707800No Vitamins Taken000000None00000None008Restful0Private0PrivateNoneNoneNoneNone0NoPrivateVery LowNo
Body Type Test (Quiz) Results 933 – Body Type Two (BT2) Female (Woman), Millennial (Generation Y)

Fellow One Research, The Four Body Types Body Type Quiz/Test Participant Delila Kajtaz Bio Summary – Body Type Two (BT2)

I have studied The Four (4) Body Types and it is my understanding that I am a Body Type Two (BT2). Obesity has slightly been a problem in my life. My obesity problems started in my life between age 25 and age 29. I was at my heaviest weight when I reached 170 pounds at age 29. The most weight I ever lost was 23 pounds when I was 30. I have not been successful at keeping all that weight off to date. I gained back 9 of those pounds in a span of 3 month(s).

My ride on the obesity weight gain & loss management roller coaster ride has been slightly severe. If/when I put fat weight on my body, it is most likely that I will put the fat weight on in relation to: front knees, upper leg/front thighs, upper leg/inner thighs, upper leg/back thighs, upper leg/outer thighs, buttocks, upper back, lower back, as accurately as I can figure. I attribute mostly my unbalanced diet to my weight problems. On average, obesity is somewhat/questionably common in my family.

Upon careful examination of my spine, vertebra(e) (posture), and muscles/muscle mass, I am confident that the following vertebra(e) in my body are genetically underdeveloped if not undeveloped: cervical 4, thoracic 4, lumbar 1, lumbar 2, lumbar 3, lumbar 4, lumbar 5, sacrum, as best I can surmise. I am confident I am a Body Type Two (BT2) because I have between (1) and eight (8) vertebrae undeveloped. I am quite sure my body does not look identical to a Body Type One (BT1) with all muscles developed & defined. My body has not always had the fully developed BT1 classic arch, dimples, vertebrae (posture), and muscle mass. I am certain I do not have the fully developed BT1 classic arch and dimples, which strengthens my belief I'm not a BT1.

Fellow One Research Body Type Quiz/Test Participant Delila Kajtaz Identifies as a Body Type Two (BT2) (The Four Body Types)
Biological Gender: Female (Woman)
Current Height: 5'6 inches
Current Weight: 160 pounds
General Age: 30-Something
Actual Age: 31 years old
Generation: Millennial (Generation Y)
Biological Origin: Mostly Caucasian/White and/or of European Descent
Country: Bosnia and Herzegovina
Fellow One Research Participant - The Four Body Types Identifier
Fellow One Research Identifies this ‘The Four Body Types’ Body Type Quiz/Test Research Participant’s Body Type as a:
Body Type Two
Basic Body Type Quiz/Test Participant Self-Determined (SD) Health Score (5 is Very Healthy, 1 is Very Unhealthy)
Basic Fellow One Research Calculated (FORC) Health Score (5 is Very Healthy, 1 is Very Unhealthy)**

What Does My Body Type Two (BT2) Mean?

Life is all about balance. Unbalance allows a human being to truly understand balance by recognizing, honestly, what their unbalances truly are. All be it some more than others, all human beings are unbalanced physically, mentally, emotionally, and spiritually, at least to some extent. But most human beings are very unbalanced and unhealthy. The more unbalanced the body type (BT4 is the most unbalanced body type), including metabolism, the more physical work the specific individual person has to do to bring their human body into a state of true physical balance (BT1).

Body Type One (BT1): Physically balanced (Anatomy Standard).

*Fully developed vertebrae, spinal extension (posture), and muscle. *33 out of 33 Vertebrae Developed and Extended, relative to the 24 Moveable & Two Fixed Bones (0 Vertebrae Undeveloped/Underdeveloped) *Very Low to Low probabilities of experiencing obesity in the short and long-terms. *High tendencies to be symmetrical. *Skinny fat is unlikely. *Mental (mind), emotional (energy in motion), and spiritual (soul/soul energy/star power/IT Factor) balance matters equally as much as physical (body/genetics/DNA) balance.

Body Type Two (BT2): Less Physically Balanced.

*Mostly developed vertebrae, spinal extension (posture), and muscle. *32 to 22 out of 33 Vertebrae Developed and Extended, relative to the 24 Moveable & Two Fixed Bones (1-8 Vertebrae Undeveloped/Underdeveloped) *Low to Medium probabilities of experiencing obesity in the short and long-terms. *Moderate tendencies to be symmetrical. *Skinny fat is likely. *Mental (mind), emotional (energy in motion), and spiritual (soul/soul energy/star power/IT Factor) balance matters equally as much if not more (to make up for physical unbalances) while the BT2 person is achieving to physical (body/genes/DNA) balance.

Body Type Three (BT3): More Physically Unbalanced.

*Moderate to mostly undeveloped vertebrae, spinal extension (posture), and muscle. *21 to 11 out of 33 Vertebrae Developed and Extended, relative to the 24 Moveable & Two Fixed Bones (9-17 Vertebrae Undeveloped/Underdeveloped) *Medium to High probabilities of experiencing obesity in the short and long-terms. *Moderate tendencies to be asymmetrical. *Skinny fat is very likely. *Mental (mind), emotional (energy in motion), and spiritual (soul/soul energy/star power/IT Factor) balance matters even more (to make up for physical unbalances) while the BT3 person is achieving to physical (body/genetics/DNA) balance.

Body Type Four (BT4): Mostly to Fully Physically Unbalanced.

*Mostly to completely undeveloped vertebrae, spinal extension (posture), and muscle. *10 to 0 out of 33 Vertebrae Developed and Extended, relative to the 24 Moveable & Two Fixed Bones (18-26 Vertebrae Undeveloped/Underdeveloped) *High to Very High probabilities of experiencing obesity in the short and long-terms. *High tendencies to be asymmetrical. *Skinny fat is extremely likely. *Mental (mind), emotional (energy in motion), and spiritual (soul/soul energy/star power/IT Factor) balance matters even that much more (to make up for physical unbalances) while the BT4 person is achieving to physical (body/genes/DNA) balance.

More Fellow One Research Body Type Quiz/Test Participant Data – Delila Kajtaz & Skinny Fat, Back Pain, Diet, Exercise, Lifestyle

Skinny Fat & Back Pain

The Four (4) Body Types, Body Type Quiz (Woman/Women/Female) Results 933 - Body Type Two (BT2), Fellow One Research Participant TestBody Type Two (BT2), Body Type Test/Quiz (Female/Women) Results 933 - Fellow One Research, The Four Body TypesSkinny fat has been a slighlty serious problem in my life overall. I have experienced the skinny fat phenomenon in the past and/but I am presently experiencing the skinny fat phenomenon in my life. After reviewing my body, I am experiencing and/or have experienced skinny fat including thin fat, cellulite, crepey skin, loose/saggy skin, and/or normal weight obesity, in general, relative to: front knees, upper leg/front thighs, upper leg/inner thighs, upper leg/back thighs, upper leg/outer thighs, buttocks, lower midriff/waist/hips, midriff/abdomen/belly, upper back, lower back, as far as I can tell.

On average, I experience back aches and pain. I feel back aches and pains in my body in relation to: cervical 3, cervical 4, cervical 5, and it is directly relative to my Body Type Two (BT2).

Diet (Food & Drink/Hydration)

Basic Self-Determined Body Type Quiz/Test Participant Diet Score (5 is Very Healthy, 1 is Very Unhealthy)
Basic Calculated Fellow One Research Body Type Quiz/Test Participant Diet Score (5 is Very Healthy, 1 is Very Unhealthy)**

I believe my daily diet is questionably healthy overall. I would say my diet is evenly mixed omnivore. I eat 3 meals per day but they are not all nutritionally balanced; I am likely not getting all my nutrients. I eat a fair mix of whole organic and regular food. I never drink alcohol. I drink the equivalent of 6-8, 8 ounce glasses of clean water daily and am hydrated.

Cardio & Resistance (Weight Lifting, Calisthenics (Body Weight), Isometrics/Gravity) Exercise Training

Basic Self-Determined Body Type Quiz/Test Participant Exercise Score (5 is Very Healthy, 1 is Very Unhealthy)
Basic Calculated Fellow One Research Body Type Quiz/Test Participant Exercise Score (5 is Very Healthy, 1 is Very Unhealthy)**

Body Type Test (Female/Woman) Results 933, Body Type Two (BT2) - Fellow One Research Participant Quiz, The Four Body TypesIn my opinion, my weekly cardio exercise training routine is questionably healthy. I do cardio exercise 2x per week. My training is 45 minutes per day. I like the following types of cardio activities: walking, hiking, biking, sports, and the like.

My belief is that my weekly resistance exercise training routine is questionably healthy. I do resistance training 45 minutes per day; 2x per week. I enjoy the following kinds of resistance exercise training activities: yoga as it stands now.

My daily work/job/career is not strenuous/active at all, I sit around all day.

Lifestyle (Career, Relationships, Travel, Hobbies, Sleep, Stress, etc.)

Basic Self-Determined Body Type Quiz/Test Participant Lifestyle Score (5 is Very Healthy, 1 is Very Unhealthy)
Basic Calculated Fellow One Body Type Quiz/TestParticipant Lifestyle Score (5 is Very Healthy, 1 is Very Unhealthy)**

Body Type Quiz (Female/Women/Woman) Results 933, Fellow One Research - The Four (4) Body Types Test, Body Type Two (BT2)I think my lifestyle overall is questionably healthy. I get 7.5 to 9.0 hours of sleep per day/night on average. My daily/nightly sleep, on average, is of questionable quality as I can toss & turn, awaking refreshed slightly to moderately each morning. I find I am happiest when I partake in the following lifestyle activities: career/job/work, educational opportunities, family relationships, intimate/romantic relationship(s), hobbies, travel, being in nature, and such. Over the past 6 months, my average daily stress levels have been moderate.

No, my doctor(s) has never diagnosed me with a hormone imbalance that negatively affected my weight. I am not currently dealing with a doctor-diagnosed hormone imbalance that negatively affects my weight. No, a licensed medical doctor has never diagnosed me with a specific malformation, underdevelopment, abnormality, or the like.

If my diet, exercise, and lifestyle were all very healthy my body would look 100% identical to a Body Type One (BT1) with all muscles/muscle mass properly developed. My genetics/DNA are the main reason for my body type shape; diet, exercise, and lifestyle play no role at all. Yes, the soul is very real and definitely plays a direct part in human health.

**Elite Athletes and the Like May Skew Results

Fellow One Research Participant, The Four Body Types’ Free Body Type Shape Quiz Calculator – One Question I Would Like Answered:

How important is Diet, Exercise, and Lifestyle In Terms of my Body Type and Health?


164 thoughts on “Body Type Test (Quiz) Results 933 – Body Type Two (BT2) Female (Woman), Millennial (Generation Y)

  1. Comment #3937

    Hi Delila:

    Thanks for your Fellow One Research Participant, The Four Body Types’ Free Body Type Quiz/Test Calculator submission.

    Please carefully review the above post.

    Please answer the following:

    Looking at the BT1 Dimples and Classic Arch here

    A. On a scale of 1-10, 10 being 100% fully developed, how Developed are your Body Type One (BT1) Dimples?
    B. On a scale of 1-10, 10 being 100% fully developed, how Developed is your Body Type One (BT1) Classic Arch?

    All the years of your life, from 0-31, should be clearly represented in your answers. After double-checking the images here

    C. What years of your life did you look like a Body Type One (BT1), if any?
    D. What years of your life did/have you looked like a Body Type Two (BT2)?
    E. What years of your life did you look like a Body Type Three (BT3), if any?
    F. What years of your life did you look like a Body Type Four (BT4), if any?

    G. On a scale of 1-10, 10 being 100% True, True or False? Every human body is born the same, with the same muscle mass and development, as per every Standard Science/Scientific Human Body Anatomy Book (BT1). Obesity is solely/only about poor diet, laziness/no exercise, and unhealthy lifestyle habits.

    H. On a scale of 1-10, 10 being 100% True, True or False? The spine/vertebrae (posture) & muscle/muscle mass are main, vital components in the scaffolding, structure, & metabolism of the human body as well as it’s balance, health, & appearance, no less, and directly affects body type (one of The Four Body Types).

    I. On a scale of 1-10, 10 being 100% True, True or False? Mainstream science is right, all any human being has to do to lose weight & look like a Standard Scientific Human Anatomy Book Body Type One (BT1) is reduce daily calorie intake & increase daily calorie burn.

    • Comment #3957

      A On a scale of 1-10 which is 100% developed, I would say my number is 5, I think I have a predisposition for a short time (2-3 months) to get close to BT1.

      B I would also say the same number, 5, for the classic arch, and that through exercise and proper nutrition I can reach that stage.

      C As a BT1 I consider myself to have looked 0 to 26 years old. Then I practiced swimming, I went to the gym, I didn’t care so much about my calorie intake
      but I ate meals quite healthy.

      D I started looking Bt2 at the age of 29-30, but I think I started gaining weight gradually before ... probably from the age of 26. I started doing office work, where a lot of people sit and that’s probably one of the reasons why I started gaining weight. I sat more, and did less sports activities, as well as improper diet.

      E and F I never looked like BT3 AND BT4.

      G 5/I would say that not every body gives birth 100% like BT1. It all depends on what the baby eats while in the mother's womb. Some babies rode fatter and some thinner. Some are born with anomalies, so it is difficult to give an accurate answer, but most babies who are born have BT1 and BT2. Obesity most often refers to poor diet, laziness - no exercise and unhealthy lifestyle habits, but not always. Sometimes a person has a genetic predisposition and is prone to weight gain, or has a hormonal disorder, depression, stress ... However, this is again not a reason for a person to bring his body to type BT3 and BT4. With proper nutrition and exercise, I believe that every person can regulate and control their body.

      H 9/The spine / vertebrae (posture) and muscle / muscle mass are certainly one of the main vital components in the scaffolding, structure and metabolism of the human body, as well as in its balance, health and appearance.
      You should take care of the above from an early age and consult a doctor if there are any abnormalities in development.

      I 10/I would agree that there must be a 100% calorie deficit to get a weight loss result. So, lower daily calorie intake and increased daily calorie expenditure through exercise.
      There is another way to lose weight that offers us bare media today, where you can probably lose weight (usually water) but I think this is the best option.

  2. Comment #3938

    1. On a scale of 1-10, 10 being Makes Real Logical And Reasonable Sense, how Logical And Reasonable would you say the Fellow One Research variables and data are, as you understand them now?

    2. As per #1, Why?

    3. What could be done better to help better explain and show the research data to date?

    • Comment #3958

      1. On a scale of 1-10 ads, I would say 10. Everything is really well researched based on my data, and everything is clear and understandable.

      2. All the required data are well formulated and requested by us as to how the desired result was obtained. And the results are really as they are, at least in my case.

      3. I would not add or subtract anything. Very good quiz. I definitely recommend everyone to do it.

  3. Comment #4039

    Comment Type: Diet

    Diet Type: Food Item

    Food Item (Product) Name: Oatmeal

    Ingredients: Oatmeal, Fruit, Almonds, Honey, Cinammon

    Product Manufacturer: Locally Sourced

    Calories: 339 (1 Cup/128 Grams, Dry Oatmeal)

    Type of Food: Organic, Whole Food

    Hi Gnosis!

    Before I decided to join on this journey of losing weight, researching and new insights... for breakfast I would most often eat oatmeal. Sometimes it would be oatmeal with fruits, sometimes with nuts, seeds... and it was always delicious to eat.

    However, I’m not sure how much they helped me to lose pounds. Many say that they are filling, however, I would quickly get hungry and I think that in my case it is not quite so.

    Now I wonder what you think about oatmeal for breakfast?
    Is it an ideal breakfast in the weight loss process since I get hungry quickly and am tempted to eat something extra that I shouldn’t.

    • Comment #4042

      Oatmeal is very healthy. However, it is high in carbohydrates, so it is not the best choice for low-carb diets, in general. The ingredients you add to your oatmeal are also very healthy, but, of course, will add additional carbs and calories.

      Because oatmeal is higher in carbs, all be it good carbs, and lower in complete protein as well as healthy fat, just how filling it is will depend on the additional ingredients chosen, including any added fat and protein. Adding high-quality protein via dairy milk, healthy non-dairy milk substitutes, healthy protein powder, nuts and/or seeds (including whole butters), or the like and/or healthy fat from oils such as extra virgin olive oil or flax oil can help increase valuable calories, and thus energy, making it more filling. However, that may not be the best solution for those in the process of losing weight (unless you increase exercise to burn more calories).

      The human body uses fats, carbohydrates and protein as fuel. How that fuel is burned boils down to how many cells require it, how much effort it requires to convert it to usable energy, and how much can be stored. Typically, the human body burns carbohydrates first before fat or protein, due to the fact that, all things considered, it is easy and efficient.

      When carbohydrates are consumed, the body converts them to glucose and then to glycogen. In glucose form, carbs stay in your bloodstream to fuel your activity and metabolism. If there is any glucose left over, it is stored (in limited supply) in the liver and muscles as glycogen. The body can then use these reserves as needed, particularly if you stop carb intake.

      If too many carbs are consumed, and glycogen stores are full, the human body can convert the excess carbs to fat for use as energy. This process can also be reversed, converting the fat back into carbohydrates, if necessary. However, all that work requires inefficient metabolic effort which is why the body usually burns carbs immediately, because it is much more efficient. As well, the body can store nearly all the fat assimilated (approximately 98 percent) in adipose tissue (fat cells), where it can remain indefinitely, so there is really no need for the body to use fat first.

      When done right, low-carb diets are safe and do work, especially in the short-term. The basic understanding is, although more scientific research is needed, when the body is deprived of carbs, it is forced to breakdown fat (or, in starvation or such, protein) to use as energy. Studies have shown that a significant percentage of fat lost on a low carb diet is sourced from the abdominal/stomach/belly area — ie. dangerous visceral fat relative to the proximate organs, including the liver, which is associated with inflammation and disease.

      Oatmeal is made from plain rolled (quick), steal-cut, ground (Scottish), instant (steamed, flaked groats), or whole (groats) oats and is highly nutritious. It is naturally gluten free, although it can become tainted with gluten when processed. As mentioned, oatmeal is high in good carbs including fiber that is rich in soluble beta-glucan and no added sugar. Its glycemic index registers at roughly 57 with the glycemic load being 11, making it a moderately low glycemic food. 

      With a decent amount of quality protein, oatmeal also has healthy fat, mostly polyunsaturated and monounsaturated fats with very little saturated fat. It is rich in the B-vitamins thiamin (B1), pantothenic acid (B5), and folate (B9) along with smaller amounts of pyridoxine (B6), niacin (B3), and vitamin E. Moreover, it contains a solid amount of the minerals manganese, phosphorus, magnesium, copper, iron, and zinc. All in all, oats are among the most nutrient-dense foods you can eat.

      Oats are also loaded with powerful antioxidants including ferulic acid and polyphenols, especially avenanthramides (which are rare). Avenanthramides are linked to lower blood pressure levels. This is achieved by improving the production of nitric oxide, the gas molecule that helps dilate blood vessels and increase blood flow. They are also connected with anti-inflammatory and anti-itching effects. Whole oats also afford antioxidant phenolic compounds and phytoestrogens (plant chemicals) that decrease the damaging effects of chronic inflammation associated with various diseases such as cardiovascular disease and diabetes.

      Furthermore, studies have shown that beta-glucan (soluble fiber) helps slow digestion, increase satiety (fullness), and suppress appetite (which can help with weight loss). Beta-glucan is also known to bind with cholesterol-rich bile acids in the intestine to transport them through the digestive tract, eventually being eliminated by body. It benefits the reduction of LDL (bad) cholesterol levels, helps maintain proper blood sugar levels, improves the insulin response, increases the growth of good bacteria in the digestive tract, eases constipation, and lowers the risk of colon cancer, no less.

      Finally, oats are found in numerous skin products, called “colloidal oatmeal,” which is approved by the FDA (2003). Colloidal oatmeal treats itching and irritation in various skin conditions, including eczema. Current evidence indicates that such skin care benefits are only attained when oats are applied directly to the skin, not when eaten.

    • Comment #4046

      Hi Delila!

      I eat oatmeal every morning and it is great for my body.
      I feel light, have enough energy, excellent digestion and I am full. I think it’s a matter of habit, because I can’t imagine breakfast without the oatmeal I’ve been eating for years. Of course, everything depends on the organism, and what who likes.

      GOOD LUCK!!

  4. Comment #4064

    Comment Type: Exercise

    Exercise Type: Cardio

    Cardio Type: Hiking

    Duration: 2.0 hours

    Time of Day: Mid-Morning

    Intensity: Moderately Intense


    Ever since I was a user of a program that aims to bring body weight and body into balance, to be honest at the very beginning and very quickly, I have started to notice positive changes. Observations refer to the simultaneous improvement of mental and physical processes in the body. - (good sleep, better digestion, more energy on a daily basis).

    Occasionally during the day there are certain critical periods that my body recognizes through the loss of mood and motivation. I decided to replace such periods with physical activity and exercise which proved to be a great move. Physical activity, especially in nature, in my case is the perfect way to achieve balance in the body. I currently practice "hiking" at least once a week.

    I recommend everyone who is in the process of dieting and losing weight to go to nature, in order to overcome crisis periods in the best possible way and achieve the desired result.

  5. Comment #4098

    Comment Type: Lifestyle

    Lifestyle Type: General

    Stress Level: Very Low

    Subject: Update on Weight Loss Journey


    The first 7 days of my journey in the weight loss process went very well. I thought it would be harder considering that I have a new diet - low carb diet, but for now I can say that I am very satisfied. I have the will and motivation because I see that there is progress. I lost 2.2 kg / 4.8 pounds in these 7 days which is great for a start.

    My days passed quickly, I have great support from family and friends and I think that is an important factor as well.
    But still, it is important that I remain persistent in my goal. I am aware that it will not be easy, that there will be periods of crisis, but I am ready to continue even when it is most difficult. The key is in the head.

  6. Comment #4136

    Comment Type: Diet

    Diet Type: Breakfast

    Ingredients: Coffee, Lemon

    Calories: 0 To 1 (1 Cup, 8 Fluid Oz, 237 G)

    Meal Name: Coffee With Lemon

    Lemon coffee has become a trend on all social networks. The method of using it is to mix coffee with lemon in the morning and drink it on an empty stomach. It will supposedly help to lose weight, but also reduce headaches and nourish the skin. So I wonder if that is really the case? Does it help with weight loss? #TheCoffeeandLemonWeightLossChallenge

    • Comment #4142

      To learn more about the benefits of coffee and how it affects weight loss, please read this Ask Gnosis answer.

      As for whether adding lemon to coffee helps with weight loss, #TheCoffeeandLemonWeightLossChallenge -- Although lemon does help slow down how quickly the body absorbs carbohydrates from all the foods in a meal, there is no immediate scientific evidence that adding lemon to coffee will help improve weight loss. You can read more here. Please feel free to reply with any evidence you might have that supports things otherwise.

    • Comment #4897

      Hello 👋
      Have you tried this by yourself? I have also heard about this and also coffee with berries? There is no evidence but I did some research and some people are saying this works and some that it doesn’t but nothing about eating habits, maybe if combined with healthy food it helps… :)

  7. Comment #4171

    Comment Type: Diet

    Diet Type: Food Item

    Food Item (Product) Name: Broccoli

    Ingredients: Broccoli

    Product Manufacturer: Locally Sourced

    Calories: 31 (Cup/91 Grams)

    Type of Food: Organic, Whole Food

    Hi Gnosis!

    I know many people avoid broccoli because they don’t like to eat it, however I love them very much and they are a common food in my diet.

    I recommend them to everyone, and if you don't really like them, you can always combined broccoli with some sauce, cheese or similar, which will improve the taste, and you will bring a very healthy food into your body. I hope you agree?

    I believe that raw broccoli contains mostly water with some carbohydrates and protein and a small amount of fat. It also has a small number of calories, only 31 per 91 g (cup). That is why I often combine it with meat, which is filling and gives strength and energy. What other health benefits does broccoli offer?

    • Comment #4174

      Yes, broccoli is one of the most famously unpopular health foods. But it is a very healthy nutritional powerhouse. Cooked broccoli is more palatable and easily digestible than raw, especially when topped with cheese, sauce, or the like, and can be used in a variety of ways and meals.

      A member of the cruciferous vegetable (including cabbage, Brussels sprouts, kale, cauliflower, bok choy, collard greens, rutabaga, and turnips) family, the three main broccoli varieties are Calabrese broccoli, sprouting broccoli, and purple cauliflower (despite its name, it is a type of broccoli).

      Loaded with a wealth of diverse nutrients, broccoli contains fiber, protein, vitamins, minerals, antioxidants, and other beneficial plant compounds. One cup (91 grams) of broccoli is 89% water while offering 6 grams of carbohydrates, of which 2.6 is fiber and 1.5 is sugar (in the form of fructose, glucose, and sucrose with tiny amounts of lactose and maltose). It also affords 2.5 grams of protein and minimal fat at 0.4 grams. Moreover, it is very low in calories at 31 per cup, giving it a low glycemic index of 15, making it great for weight loss and management, no less.

      Rich in vitamins, broccoli includes vitamin A, C, D, E and K along with the B-vitamins thiamin (B1), riboflavin (B2), niacin (B3), pyridoxine (B6), folate (B9), and cobalamin (B12). How broccoli is cooked will effect the end amounts, with steaming being the best way to preserve the highest vitamin content. As for minerals, calcium, iron, phosphorus, potassium, manganese, zinc, and selenium are all found in broccoli.

      Aside from vitamins A, C, D, E and the minerals zinc and selenium, broccoli is known for its powerful antioxidants including glucoraphanin which converts to sulforaphane, carotenoids like beta carotene, lutein, and zeaxanthin as well as kaempferol, quercetin, and the plant compound indole-3-carbinol. The health benefits of these antioxidants and compounds are well-known and numerous. From inhibiting and/or neutralizing free radical cell damage and protecting against and/or fighting cancer, to boosting immune system function (fight disease), skin health (vitamin C improves collagen), bone health, and digestion (fiber), maintaining eye health, lowering cholesterol and blood pressure, and reducing the risk of heart disease, inflammation, osteoarthritis, and allergies, no less, broccoli does not disappoint.

      That being said, for certain sensitive people with thyroid problems (as a goitrogen, high amounts of broccoli may harm the thyroid gland) or taking blood thinners (high vitamin K1 may negatively interact with medication), consult your doctor before eating broccoli. The same is true for those with irritable bowel syndrome (IBS), as broccoli can cause gas and bowel upset. Finally, for anyone with kidney issues, the phosphorus in broccoli can build up in your blood if your kidneys do not work well.

    • Comment #4205


      I agree with you. Broccoli is not exactly my favorite food, but when I combine it with cracklings, green beans, peas and some cheese and some meat, it's not that bad. I recommend trying to put broccoli in the oven on baking paper. It's not soo delicious but it's healthy.

  8. Comment #4190

    Comment Type: Exercise

    Exercise Type: Cardio

    Cardio Type: Biking

    Duration: 6.0 hours

    Time of Day: Early Morning

    Intensity: Moderately Intense

    For the last couple of years, I’ve been using my free time to ride a mountain bike. The bicycle itself is an ideal therapeutic model for many of the troubles that can befall modern man, from obesity to poorer mental health.

    When it comes to mountain biking, it is much better and more useful. The mountain biking that I practice is going to the mountains all day and brings many health benefits. This is especially true for accelerated weight loss and stress relief. Interacting with nature and clean air creates a great feeling of satisfaction and therefore I do not have a feeling of excessive fatigue, which is a significant benefit, because most people easily give up the process of losing weight due to poor resistance to fatigue.

    "Mountain bike" is also a safe recreation from various injuries, it is enough to maintain concentration and focus on riding, and all that follows is satisfaction and a positive state of the whole body and mind.

    On a bicycle, I create a calorie deficit relatively easily and I try to eat only healthy and nutritious things while riding during breaks. (isotonic, protein bars, bananas, chicken).

  9. Comment #4204

    Comment Type: Lifestyle

    Lifestyle Type: General

    Stress Level: Low

    Subject: Update on Weight Loss Journey


    I have to admit I am disappointed with today’s weighing.
    At today’s weighing it is shown that I weigh 70.6 kg or 155.6 pounds. But I must mention that I weighed myself in the evening and that it is normal to be overweight. This morning when I weighed it was under 70kg so this is not exactly an accurate result.
    Anyway I continue with this process, I will be persistent, and next week I will try to cut out carbs even more.

    Below you can see which part of my body is losing the hardest - the upper arm.

  10. Comment #4289

    Comment Type: Diet

    Diet Type: Food Item

    Food Item (Product) Name: Chickpeas (Garbanzo Beans)

    Ingredients: Chickpeas

    Product Manufacturer: Locally Sourced

    Calories: 269 (1 Cup/164 Grams)

    Type of Food: Regular, Whole Food

    Hi Gnosis!

    I wonder what you think about chickpeas.
    I often eat it in the form of hummus and it is great.
    I think although it has a lot of calories it is a very healthy food, especially for digestion. I combine it with other foods and I am also interested in whether this food is good in the weight loss process?

    • Comment #4291

      Also know as garbanzo beans, chickpeas are a very popular food in the Middle East and India. They have gained popularity here in United States and the rest of the world, and are now grown in more than 50 countries globally. Chickpea use dates back as far as 6970 B.C. in France and 3500 B.C. in Turkey.

      A type of legume, chickpeas come in two varieties including Kabuli (more common in the United States — usually round, tan in color, and slightly larger than a pea) and Desi (most common, in general, and usually darker, smaller, and less round). They are in the same family as kidney beans and peanuts.

      Offering a variety of diverse uses in preparation, chickpeas have a nutty flavor along with a buttery, creamy texture. They typically are purchased dried in bulk or canned, and occasionally can be found fresh still in the pod. Hummus is the most well-known chickpea dish, but they are used in falafels, salads, soups, and the like.

      Affording a wealth of nutrients, 1 cup (164 grams) of chickpeas contains 269 calories, 14.5 grams of quality plant-based protein, and 4 grams of fat (mostly polyunsaturated fat with minimal portions of saturated and monounsaturated fat). They have 45 grams of carbohydrates, most of which is fiber (12.5 grams) and starch, with 6 grams of naturally occurring sugar. They have a fairly low glycemic index (GI) at roughly 23.

      Chickpeas contain vitamins C, E, K and the B-vitamins thiamine (B1), pyridoxine (B6), and folate (B9). They are also rich in the minerals manganese, calcium, copper, iron, phosphorus, magnesium, potassium, choline, zinc, and selenium (the last two being antioxidants, along with vitamins C and E).

      A solid choice for weight loss and management, chickpeas help you feel full thanks to their protein, fiber, and nutrient content. Other health benefits include lowering bad cholesterol, helping control blood sugar (in part due to a type of slow-digesting starch called amylose) and Type-2 diabetes while boosting heart health. Moreover, they are touted for improving anemia (iron and Vitamin C), assisting with digestion (particularly a soluble fiber called raffinose) including supporting good gut bacteria (flora) which assists with colon function and bowel movements, reducing the risk of heart disease and cancer, strengthening bones (minerals), and bettering mental health (choline).

      That being said, like in all legumes, chickpeas contain saponins which can have their own health benefits but in sensitive people can also cause upset stomach and diarrhea. Beware when buying chickpeas in cans, making sure the can label says no BPA (bisphenol A) - BPA-Free. BPA is linked to male and female infertility, brain development problems in fetuses, babies, and children, behavior issues in kids, breast and prostate cancer, metabolic disorders like polycystic ovary syndrome, and high blood pressure.

    • Comment #4336

      Hi Delila,

      I also like to eat them and they are very filling. I often eat hummus, and I mix them with some sauce, mushrooms, chicken or turkey.
      Thanks for the info from Gnosis. I am glad that they are healthy and help to lose weight, so I will definitely use them in the future. Very useful information.

  11. Comment #4334

    Comment Type: Exercise

    Exercise Type: Resistance

    Resistance Type: Yoga

    Duration: 1.0 hours

    Time of Day: Late-Afternoon

    Name: Marjariasana (Cat Pose)

    Intensity: Slightly Intense

    In my weight loss process, I try to do enough sports in addition to proper nutrition.

    That's why I decided to do yoga once a week. The class I was in lasted 60 minutes, it’s for beginners and it’s a pretty easy pace. Most of the work was based on breathing and some lighter exercises. I really liked that after a hard day at work I managed to get rid of all the negative energy that was accumulating during the day.
    There were also a lot of exercises that are very similar to Pilates.

    I especially liked the exercise called Marjariasana. Yoga philosophy claims that whoever does this asan (exercise) regularly, will be as flexible as a cat in old age.
    I learned from the yoga teacher the benefits of this exercise and that is the pain in the waist and lower back disappears and that part of the body becomes more mobile.

    • Comment #4339

      Yoga can be very helpful in getting to know your vertebrae while stretching and strengthening your spine, posture, and muscles. It is also an excellent precursor to the Restructuring Process Isometric (Gravity) Exercises which will help out with posture, building muscle, and gradually reducing skinny fat including cellulite, thin-fat, crepey skin, loose skin, saggy skin, and normal weight obesity in general.

      Here is an example -
      Restructuring Process Exercise #3 - Isometrics (Gravity) - Standard Gravity (No Weights)

    • Comment #4340

      Hello Delila,
      Yoga is my favorite activity that helps me calm my mind and body. I practice yoga twice a week and sometimes on weekends when I go to nature or the mountains. I also did yoga at sea once. They would get up very early in the morning and practice yoga on the beach. The feeling is great and I definitely recommend everyone to try it.

  12. Comment #4343

    Comment Type: Lifestyle

    Lifestyle Type: General

    Stress Level: Moderate

    Subject: Update on Weight Loss Journey

    This week was not as bad as the previous one. I lost a total of 1 kg. While it may seem small to some, I think it’s a very good step forward because the pounds are being lost gradually. I think it’s a healthier way to lose weight. We will see how the situation will proceed in the continuation of this program.
    I currently weigh 69.6kg or 153.4 pounds.

    No giving up!

    • Comment #4344

      Losing 6.6 pounds in 3 weeks is well within average. Nice job. Weight loss is hard, especially when done right, consistently over time.

      Fat and skinny fat (thin fat, cellulite, crepey skin, loose skin, saggy skin, normal weight obesity) is common, especially in relation to the love handles, arms, buttocks, and thigh areas, no less. It will be interesting to see as you lose more weight and get deeper within your safe BMI weight range what happens with your fat and skinny fat - does it gradually dissipate in favor of muscle, that, according to mainstream scientists and doctors, is already there (because it was just covered by fat and skinny fat)? Or, once you are well within your safe BMI weight range, do you continue to deal with skinny fat in some form?

      Keep up the good work!

      • Comment #4345

        As I lose as much weight as possible, I think fat and skinny fat gradually dissipate in favor of muscle. But of course it depends if I exercise regularly and eat adequately, reduce stress and have good sleep. Even when I am well within my safe BMI weight range, I could have some deal with skinny fat in some form if I don’t exercise regularly. But above all, I think genetics play a big role.

        • Comment #4351

          Keep in mind, according to mainstream science and medical doctors, your body already looks like the Standard Scientific Human Body Anatomy Book Body Type One (BT1), with all muscles/mass fully developed, unless a licensed medical doctor has diagnosed you with a specific malformation, underdevelopment, abnormality, or the like (which you stated in your Quiz that, indeed, no licensed medical doctor has). The only reason your body does not look identical to a BT1 right now is because, according to mainstream scientists and doctors, your daily calorie intake exceeds your daily calorie burn which is causing extra fat weight.

          You actually should not have to do any extra weightlifting or exercise at all, just reduce calorie intake. Exercise will help burn more calories, but, again, according to mainstream science and medical doctors, your body already looks identical to the Standard Scientific Human Body Anatomy Book Body Type One (BT1), with all muscles/mass fully developed, so there is no need to do any weightlifting or the like to add muscles/mass, because it is already there under the fat and skinny fat.

          Once you lose the extra fat weight and are well within your safe BMI, you will look identical to a BT1. If you do not, why? That is what we addressing here.

    • Comment #4898

      I also had a fast start and now I am stuck. I can’t go under 77 kg. But also I see the differences by my clothes, I am getting smaller but my weight is the same. It’s kind a hard time, I don’t want to stop here, I haven’t weighed 77 kg already a long time, but also I don’t want to lose my hope of getting even better…

      • Comment #4902

        Hello Maria:

        Gnosis G. here (yes, different from the Ask Gnosis Team) - you can see my Body Type Quiz #1 profile here:

        I am not on here that often. As an original Body Type Four (BT4), I have dealt with normal weight obesity and obesity all my life, consciously since around 8 to 10 years old. I am 47 now. I struggled in my teens and 20's to lose weight, but once I realized that quality of food matters most and came to understand my body type relative to BMI and BMR, I successfully lost over 100 lbs nearly a decade ago, and have kept it off. My focus has been getting rid of the skinny fat -- cellulite, loose/saggy skin, thin fat, normal weight obesity -- which has not been easy. That is another story, but you can follow the comments on my profile page.

        After looking at your Quiz Data:

        Your scientifically calculated Standard Mifflin St Jeor Equation BMR (basal metabolic rate), ie. the number of calories daily your body needs for its basic functioning, is 1582.62 calories

        Standard Mifflin BMR = 1582.62 (you can see this under FORMR at the top of your Body Type Quiz profile page)

        However, your scientifically calculated Adjusted Mifflin St Jeor Equation BMR, which takes into account the skinny fat on your body, is 1457.59 calories. Science currently recognizes that one (1) pound of muscle mass burns 6 calories daily, and one (1) pound of fat mass burns 2-3 calories daily. If you have skinny fat in place of muscle/mass (common on my Body Type Four), then your body requires less calories daily than your Standard Mifflin BMR.

        Adjusted Mifflin St Jeor = 1457.59 (you can see this under FORMR at the top of your Body Type Quiz profile page)

        According to your Diary, you are averaging around 1275 calories per day. Scientific research shows that a 500 calorie per day deficit is where 1-2 pounds of weight can be lost per week, on average, depending on exercise and extra calories burned.

        One reason for your weight loss plateau is likely due to eating too many calories still per day. See if you can get closer to the 500 calorie deficit per day.

        Questions are welcome.


      • Comment #4950

        I also had a period where I could not lose weight under 70 kg. I think it takes a little longer for the body to get used to the new diet and you will only lose weight at one point, if you follow a proper diet including calories.

        • Comment #4953

          Hi Maria and Delila - what do both your doctors say about your scientific Mifflin St Jeor Equation BMR calories versus your average daily calorie intake (here) relative to a 500 calorie deficit per day to lose 1-2 pounds of fat weight per week?

  13. Comment #4375

    Comment Type: Diet

    Diet Type: Food Item

    Food Item (Product) Name: Almonds

    Ingredients: Almond

    Product Manufacturer: Locally Sourced

    Calories: 129 (1 Ounce/23 Almonds)

    Type of Food: Minimally Processed Regular Whole Food

    Hello Gnosis!

    Almonds have a great effect on our health and on the whole organism. It contains a high proportion of fat, but they also have good nutritional value. They are healthy and nutritious.
    Almonds are very good antioxidants, reduce the risk of cancer, are an excellent source of vitamin E, regulate blood sugar levels, help regulate blood pressure, help regulate cholesterol levels and promote weight loss.

    Are almonds good in the weight loss process and how much can we eat daily?

    • Comment #4386

      A nutritional powerhouse, almonds are technically a tree seed and not a true nut. Domesticated as a human food source for at least 5,000 years (archaeological evidence in Jordan), almonds are one of the worlds most popular foods. Native to the Middle East, the United States is now the world’s largest producer.

      Typically purchased unshelled raw, roasted/toasted, salted, unsalted, or sprouted, almonds are highly versatile and can be used in a wide array of meals and ways. They can be sliced, slivered, or flaked while also available as flour, oil, butter, paste (marzipan), and even milk. Whole almonds are crunchy and in general have a pleasant, mild (not to nutty), slightly sweet flavor with a smooth, creamy texture. Moreover, they are great as an on-the-go snack.

      The number of calories in almonds is an ongoing debate, with ranges from 129 to 180 calories per 1 ounce serving. A recent study placed the total calories at 129 for 1 ounce or 23 seeds (nuts). They are loaded with high-quality plant protein (6 grams per ounce) as well as 14 grams of heart-healthy fat, including 9 grams of monounsaturated and 1 gram of saturated fat. They are cholesterol free. As well, they are low in carbohydrates with 6 grams, 3.5 grams of which is fiber and 1 gram that is natural sugar, thus making them a solid choice for low carb diets.

      With a wealth of nutrients, almonds contain vitamins, minerals, and antioxidants. They are loaded with vitamin E (tocopherol), vitamin K, and the B-vitamins riboflavin (B2) and folate (B9) along with calcium, selenium, zinc, iron, phosphorus, potassium, magnesium, manganese, choline, and copper. Largely concentrated in the brown layer of the skin, the antioxidant phytochemicals (tocopherol, polyphenolic constituents like flavonoids, zinc, selenium, etc.) in almonds protect cells against oxidative stress molecular damage attributed to inflammation (anti-inflammatory), aging, chronic diseases like cancer, and protect against smoking-related cellular decline.

      Almonds are an excellent choice, in moderation, for those losing weight and for weight management and maintenance overall due to their high nutritional content including fiber. They help you feel full and satisfied, keeping hunger in check therefore reducing cravings that can lead to overeating. A recent 3-month calorie-restricted diet study involving almonds showed that participants lost more body fat, specifically midsection fat, than those who did not include almonds in their diet.

      Further health benefits attributed to almonds include helping control blood sugar levels, thus assisting with diabetes, especially Type 2 diabetes. They also help reduce blood pressure and lower bad (LDL) cholesterol while decreasing the risk of cardiovascular/heart disease. Furthermore, almonds are good for strengthening and maintaining bone health (calcium, magnesium, manganese, copper, vitamin K, protein, and zinc), supporting gut health (good bacteria microbiome/flora), mitigating depression (selenium), and improving male hormone regulation and sex drive. Finally, thanks to their magnesium and protein, no less, eating almonds before bed can improve sleep by relieving tension and aggression, encouraging your body to rest and relax, fall asleep, and remain sleeping.

      It is important to note that almonds do contain tiny amounts of cyanide, a poison. Although usual amounts are not enough to actually poison the average person, bitter almonds may be unsafe to consume. They contain hydrocyanic acid as well, and although very uncommon, over-consumption can lead to breathing problems, a nervous breakdown, choking, and possibly even death (very unlikely).

      Last but not least, one ounce of almonds (about 22 nuts) contains 122 milligrams of oxalates. Excess oxalates can lead to kindey stones and damage to kidneys/renal failure. People with an increased risk of kindey stones should keep oxalate intake to around 100 mg per day (average is 200 to 300 mg daily).

    • Comment #4413

      Hello Delila,

      I really like almonds because they are above all healthy but also filling. I often eat them in the morning with oatmeal, but sometimes in the evening as a snack. I like to eat them with a glass of thick yogurt, not bad .. try it.

      Good luck

    • Comment #4442

      Almonds are great and I often eat them in the evenings after the gym. I know they also have a little bit more calories and you shouldn’t eat a lot of them, but 10 almonds is quite enough.
      Great post, and all the best in the future!

  14. Comment #4420

    Comment Type: Lifestyle

    Lifestyle Type: Sleep

    Stress Level: Low

    Sleep Duration: 8.0

    Sleep Quality: Quality

    Dream: I Remember My Dreams, They Were Mostly Neutral.

    Sleep/Wake Schedule: Not Too Early/Not Too Late

    When it comes to sleeping, I have a pretty good sleep.
    I usually sleep around 8 am, but on weekends sometimes longer. It is very important to have a good bed and pillow.
    However, I have noticed when I do some stronger training in the evening then I have trouble sleeping. I can’t fall asleep from too much fatigue, so I avoid doing late workouts. I also have trouble sleeping when I am under a lot of stress. Then I think a lot, I'm tense and I have a hard time falling asleep. These are the only reasons I don’t sleep well.I think sleep is very important

    • Comment #4421

      Sleep is vital to overall health and in assisting with successful weight loss. We have had other reports of evening training sessions negatively affecting people's sleep. For most people, eating and exercising no later than 8:00 pm -- but early is usually better, especially if you go to bed early -- is advised to increase the likelihood of good, restful sleep, including consuming natural melatonin enhancing foods like cherries, almonds, milk, or the like.

  15. Comment #4441

    Comment Type: Lifestyle

    Lifestyle Type: General

    Stress Level: Low

    Subject: Update on Weight Loss Journey

    This week is not so good when it comes to weight, I have a little more than I expected, but as I mentioned in the video, I weighed myself in the evening so it is to be expected that I will have more. I weighed less than 70kg (154.3 pounds) this morning, but now it has shown that I currently weigh 70.5kg (155.4 pounds). No matter, no giving up.

    What worries me is that even though I eat fewer calories than my daily basal metabolic rate (BMR) of 1475 calories, I haven’t really made any progress in losing weight. My weight loss success only comes when I eat 500 less calories (975 calories) per day than my BMR, which is very hard. I think in my case carbs are a problem. Although I have decided to eat fewer carbohydrates, I still take them in and they certainly slow me down in the weight loss process. It’s not quite as easy as I thought, but one shouldn’t give up. Next week I will include running 3 times a week, so we will see how much it will help me. I have a desire to succeed in this and I will give my maximum.

    In addition to the video, you can see a picture where cellulite is not visible, unlike how it was in the beginning. Before this weight-loss journey, I had a lot more cellulite and could be seen in the pictures, however now it has shrunk a lot. The reason for this is diet, exercise but also a large water intake. I used to drink very little water (about 2 glasses a day-500ml), while now I drink over 2.5 liters. I think that significantly affected the reduction of cellulite.

    I also note that I was a professional swimmer, and that influenced me to get back into the rhythm of the sport faster. I had the opportunity to go to competitions where they were the most famous swimmers in the world and I saw that many of them have a lot of cellulite. Although they train a lot and are fit, they had it which was shocking to me.

    • Comment #4443

      On a scale of 1-10, 10 being 100% Influence, how much influence do you think your 4.6 pounds of weight loss to date has had on your cellulite?

      Where would you say you have lost the most weight on your body to date?

      • Comment #4445

        On a scale of 1-10, I would say number 6, that a loss of 4.6kg had an impact on my cellulite.

        Most that I lost in the waist and a few inches in the legs (thighs).

        • Comment #4448

          Final clarifications:

          On a scale of 1-10, 10 being 100%, how much/what percentage of the 2 pounds you put back on this week were added back to your thighs?

          On a scale of 1-10, 10 being 100%, how much/what percentage of the 2 pounds you put back on this week were added back to the area(s) of cellulite on your thighs?

          • Comment #4450

            On a scale of 1-10, 10 being 100%, how much/what percentage of the 2 pounds you put back on this week were added back to your thighs?

            I would say 2 because even if i get 2 pounds back this was because of water, i drunk that day 4,5l of water.

            On a scale of 1-10, 10 being 100%, how much/what percentage of the 2 pounds you put back on this week were added back to the area(s) of cellulite on your thighs?

            In this i would say 1, even 0 because my cellulite has decreased.

  16. Comment #4468

    Comment Type: Diet

    Diet Type: Food Item

    Food Item (Product) Name: Soy Milk, SoVita Natural (Powder)

    Ingredients: Soybean Oil, Corn Syrup, Heat-treated Soybean, Stabilizer Dipotasium Phosphate E340, Emulsifier Lecithin E322, Silicone Dioxide Anticoagulant, Natural Identical Aroma (I Mixed It Only With Hot Water)

    Product Manufacturer: Vitalia

    Calories: 100 (1 Cup/237 Grams)

    Type of Food: Processed Regular Whole Food

    Hi Gnosis,

    I have a question for you.
    Can you tell me a little more about soy milk? It’s delicious and it doesn’t make much of a difference to me between plain milk.
    I use it sometimes with cornflakes. What is the difference between plain milk and soy milk? Is it better to use soy milk or plain?

    • Comment #4471

      Soy milk is one of the trickier and grayer food items on the market. The science is not totally clear on just how healthy or unhealthy soy is, in general, so be sure to keep up with the latest findings as they roll in. Update/reply on this Comment thread as needed.

      A popular dairy milk substitute, soy milk can be a solid choice for those who have milk allergies and/or are lactose intolerant or the like. It is currently considered safe for most people. However, allergic reactions are also possible with soy-based products and should be avoided by certain people.


      Let’s start with the potential concerning aspects of soy milk. Although mostly believed debunked, some scientific studies have shown that the isoflavones found in soy, which are estrogen-like compounds, may increase the risk of the growth of some cancer cells, impair female fertility, and even disrupt thyroid function (which can negatively affect weight loss and management, no less). It is also believed by some researchers that soy can mimic estrogen in the body, potentially disrupting the endocrine system, leading to a hormone overload.

      Further possible negative affects of soy milk include it containing antinutrients, or compounds that reduce the body’s ability to absorb essential nutrients. These compounds include trypsin inhibitors, lectins, phytic acids, and indigestible oligosaccharides, all of which can impair the digestion of protein and carbohydrates. However, certain manufacturing processes used (especially fermentation) can reduce the presence of these antinutrients, enhancing the nutritional value of soybeans. That being said, such manufacturing processes also require additional labor and work, thus increasing costs.

      Due to the typical processes many manufacturers use to make soy milk, some brands are deficient in methionine, an essential amino acid. Finally, the brand, ingredients, and how minimally or heavily processed the specific soy milk product is matters. Many products are heavily processed while containing sugar (like corn syrup, cane sugar, etc.), genetically modified substances, and other unhealthy ingredients to make them palatable. Beware.


      Keeping in mind the manufacturing caveat above, soy milk is loaded with nutrients. One (1) cup (237 grams) of soy milk provides roughly 6 grams of high quality, complete protein, 3.5 grams of fat (mostly monounsaturated and polyunsaturated, including anti-inflammatory omega-3 fatty acids, with minimal saturated fat), and no cholesterol. It also contains 12 grams of carbohydrates, of which 1 gram is fiber and 9 grams is natural sugar. It has a reasonably low glycemic index of 30 (depending on ingredients).

      Naturally occurring vitamins in soy milk include vitamin C and the B-vitamins thiamine (B1) and riboflavin (B2). It is also fortified with vitamin A and D. Minerals consist of calcium, iron, magnesium, phosphorus, potassium, and sodium, amounts will depend on how fortified the specific product is.

      Soy milk is rich in antioxidants like saponins, flavones, and phytates. Isoflavones include daidzein, genistein, and its β-glucoside conjugate. These antioxidants are reported to have anti-cancer behavior (breast, prostate, etc.), protecting cells while reducing the proliferation of cancer cells due to no less than their antiangiogenesis properties.

      Further health benefits range from improved brain health (omega 3) and decreased risk of dementia diseases like Alzheimer’s (and even assists with memory), to bettering heart health including lowering blood pressure, bad cholesterol, and the risk of cardiovascular disease, overall. Moreover, its isoflavones are known as chemical phytoestrogens which may mitigate menopause symptoms. Finally, soy milk can increase bone health (vitamins and minerals) and limit the risk of osteoporosis, decrease inflammation, and help with obesity and weight loss/management/maintenance including reducing the risk of diabetes, particularly Type-2 diabetes (insulin resistance).

      Although soy products are medium to high in oxalates, soy milk is low in oxalates averaging 9.6mg per serving (1 cup). Too many oxalates over time can cause kindey stones and damage to kidneys/renal failure. People with an increased risk for kindey stones should maintain oxalate intake to around 100 mg per day (the average is 200 to 300 mg daily).

      • Comment #4473

        Hello Delila and Gnosis,

        Thanks for the detailed answer. I really didn't know that soy also has some possible negative effects on human health. Luckily I don’t drink soy milk powder so often so it certainly can’t hurt me. Anyway whatever we take I think we should be moderate.

        Looking forward for new updates!

        • Comment #4488

          Yes, I totally agree. You should be moderate in everything. I didn't even know that soy has bad properties. I always thought it was healthy. I know some seniors who drink soy milk powder every day, I don’t know now how good it is for seniors?

          • Comment #4491

            That is a good question. The science appears unclear at this point. Time will tell just how good soy milk is for seniors.

            Here is a nice overview about soy, in general. It currently leans quite generously towards soy being healthy, all things considered. With so many potential variations of soy products, it will be interesting to see how each pans out in its own right, in terms of being healthy, not, or somewhere in between.

  17. Comment #4492

    Comment Type: Exercise

    Exercise Type: Cardio

    Cardio Type: Running

    Duration: 0.75 hours

    Time of Day: Early Evening

    Name: Running Laps At The Track

    Intensity: Moderately Intense

    This week I was more active in sports than usual. I put in 3 runs a week. I did my first workout on Monday. I did interval training on time. I warmed up, and ran 2 laps of the athletic track at a light pace. Then I ran 1 minute slowly and 30 seconds faster. I repeated this 8 times. After that I cooled down with a light run/walk. The training lasted 45 minutes. And after I stretched well.

    When I got home I took a shower with cold water because the coach told me it was good to relax the muscles and reduce the inflammation.
    I had a mild inflammation the next day. The muscles in my upper legs were a bit cramped and tender. When climbing the stairs, I especially felt pain in the upper legs as well as in the thighs.

    I was lucky that I did yoga for 60 minutes on Tuesday and after I felt much better. The inflammation is still there, but much much smaller. I definitely recommend to everyone, that yoga is a lifeline for inflammation.

    On a scale of 1 to 5, where 1 is a small inflammation and 5 is a strong inflammation, I would say that I had my inflammation in the middle - so 3.

    Unfortunately, I had to skip Wednesday because it was raining outside, so I did a light running training today of 30 minutes. I just ran lightly 10 laps of the athletic track. Tomorrow night I have the third training which will probably be due - to run as many kilometers as possible (at least 5 km to start).

    • Comment #4493

      Have you always had post-workout pain in your upper legs and thighs after running? Or did it come on with age? If so, when did it start? Does it seem to be changing/evolving, and if so, in what way?

      Are there any cardio exercises you can do that do not cause pain in your upper legs or thighs, really any pain at all? Does sustained walking cause pain in your upper legs and thighs, and if so, is it the same general pain as when running?

      In terms of the pain in your upper legs and thighs, which muscles and corresponding vertebrae do you most associate the pain with?

      • Comment #4495

        Yes, I would always have pain after running in my thighs and thighs after a workout, especially if I do a strong workout as well. I always do that after running. However, it does not last long, the inflammation lasts for a maximum of 7 days, but as I stated in the previous post, it can be reduced with cold water, yoga ... so it is durable. Because inflammation in running is the most painful in my opinion.

        There are some cardio exercises that can work without causing severe pain in the thighs or thighs, such as walking, walking faster or lighter intensity, swimming, some specific exercises like jumping in place, skipping rope and the like. Such exercises do not create such severe pain in the above places.
        I wouldn’t say that prolonged walking causes pain in the thighs or thighs — if we walk at a slow pace and it’s not the same pain as when running. However, if we walk faster, on a higher slope (eg in the mountains ..) then we can expect inflammation in these places.

        As for the pain in the thighs and thighs, with which muscles and associated vertebrae do you associate the most pain - I would most associate the pain in the lower back, ie the last 5 vertebrae. This is probably because I have weak back and abdominal muscles.

        • Comment #4499

          Thanks for the clarification. it sounds like it is within reason that the original underdeveloped vertebrae identified in your Quiz correlate well here, particularly the lumbar 5 and sacrum vertebrae. Yoga is one solid choice, especially if you can focus on poses that properly help build and strengthen the muscles relative to those vertebrae.

    • Comment #4498


      Great work for this week. I rather prefer to walk than to run. I read somewhere that practicing long walks is better for losing weight than for running, precisely for the reason that inflammation is bypassed and you have the ability to repeat more often than runing.

      Good luck in future!

  18. Comment #4510

    Comment Type: Lifestyle

    Lifestyle Type: General

    Stress Level: Low

    Subject: Update on Weight Loss Journey

    Hello everyone,

    Today is my 35th day of the weight loss process. I inserted additional sports activities as I stated in the previous post and luckily this week I also had results. Not much, but progress. I have lost 1kg since the last weigh-in and I am glad. Running and yoga are really good combinations, both for reducing inflammation and for cellulite. In fact, I think that any sports activity is good for cellulite. Last time it may not have been visible in the picture, but this time I tried to see a clearer picture of cellulite on my thighs.
    When I compare the cellulite I had with 72 kg, there is a big difference then and now. It really shrunk, and almost disappeared. There is a little bit left, but it is hard to see. If I achieve my goal - to reach the desired weight of 60 kg, I think it would be completely gone. Hope i will achieve it!

    • Comment #4518

      Thank you for the general weight loss update. The loss of 2.1 pounds (current weight is 153.2 pounds) this week leaves you 3.2 pounds shy of your overall 5-week goal (to date) of no less than 10 pounds (6.8 pounds officially lost) lost, which is solid progress. Keep up the hard work.

      As well, the update on your skinny fat/cellulite relative to your upper legs and thighs is very helpful. The images this week are especially appreciated and telling. Please do the same images going forward each week, and show your progress of how to reduce cellulite safely and hopefully getting rid of all the skinny fat/cellulite on your upper legs and thighs (no less) as you achieve to your ultimate weight loss goal of 133 pounds.

      • Comment #4530

        Yes, I’m glad I finally started to progress considering the weight was the same all the time. I will try to lose even more and to show you through pictures how cellulite is reduced. Thank you again for support and good information that i have here.

  19. Comment #4531

    Comment Type: Diet

    Diet Type: Food Item

    Food Item (Product) Name: Rice Cakes, Brown (Rice Up)

    Ingredients: Organic Wholegrains (Brown Rice, Black Imperial Rice, Red Rice), Himalayan Salt

    Product Manufacturer: Nava Fresh

    Calories: 26 (per Cake/100 Grams)

    Type of Food: Processed Organic Whole Food

    Hello Gnosis,

    I often eat Brown Rice Cakes instead of bread with breakfast. Most often with egg or tuna, but also with lunch. There is 26 kcal in one cake and I think it is a very good substitute. What do you think about this product? It tastes good to me, especially if salt is added.

    • Comment #4532

      Brown rice cakes are, on average, low in calories and fat while being convenient which makes them a popular weight loss food. A solid substitute for bread and crackers, they consist of puffed brown rice pressed into a round cakes. Relatively low in nutrients, brown rice cakes are typically bland (unless flavored) and crunchy, which can make eating them somewhat of a challenge.

      You can improve the nutritional profile and taste by adding flavorful nut butters or the like, but, of course, that adds additional fat and calories which may be counterproductive.

      Nutrition varies across brands due to different ingredients (beware of products with added sugar and other unhealthy ingredients) and manufacturing processes. In terms of the brand you have chosen, Nava Fresh Rice Up Brown Rice Cakes with Himalayan Salt (vegan), each 100 gram cake contains roughly 26 calories, 2.7 grams of fat (0.5 grams saturated), 7.9 grams of carbohydrates (including 1.0 gram of natural sugar and 6.1 grams of fiber), and 8.7 grams of protein.

      Brown rice is more nutrient rich than white rice (unless properly fortified) because it is has not been milled/processed and still contains the full bran layer (hull) intact. Vitamins include minimal amounts of Vitamin E (antioxidant) and the B vitamins riboflavin (B2), niacin (B3), pantothenic acid (B5), and pyridoxine (B6). Brown rice cakes also afford fair quantities of iron, potassium, copper, magnesium, phosphorus, manganese, zinc, and selenium (the last two are also antioxidants). Many brands, like yours, also offer added sodium (salt).

      It is important to note that the puffing process has been shown to reduce overall antioxidant amounts.

      As mentioned, due to their low calories and fat content brown rice cakes are generally popular for weight loss diets as well as weight management and maintenance routines. But that does not necessarily equate to them being a good food for weight loss.

      With an average glycemic index (GI) (ie. the measure of how quickly a food raises your blood sugar levels) of 55 or more (again, this exact number depends on the brand, ingredients, and manufacturing process), many lesser brown rice cake brands have a GI that actually may raise blood sugar levels which will spike blood sugar and insulin. Rice cakes, especially white rice (GI of 70 or more), are not usually recommended for low-carb diets.

      That being said, the brand you have chosen seems to be the exception to the rule, as it has more whole grain protein and fiber than a typical brand, which will help mitigate these negative effects. You can further minimize the negative GI effect by adding other protein- and fiber-rich foods to your brown rice cakes, but, as already stated, that will increase calories, no less.

      Brown rice cakes are gluten free (although the manufacturing process matters). Other potential whole grain brown rice cake benefits (depending on specific ingredients and manufacturing process) can include assisting with glucose regulation and helping with diabetes, improving heart health (fiber) by lowering cholesterol and thus reducing the risk of heart disease and stroke, possibly decreasing certain cancer risks (phenolic antioxidants), and assisting with digestion and bowel health (insoluble fiber) including helping prevent hemorrhoids.

    • Comment #4558

      Hello Delila,

      I also consume this food for as a substitute for bread.
      Personally, it doesnt taste very good, but with the spread, cheese, proscuitto and some vegetables, its not that bad.
      Thanks for the interesting things we can read here and learn something !

  20. Comment #4556

    Comment Type: Exercise

    Exercise Type: Cardio

    Cardio Type: Running

    Duration: 0.25 hours

    Time of Day: Mid-Evening

    Name: Stretching (Post-Exercise)

    Intensity: Somewhat Intense

    Stretching is important for strengthening muscles, and it also helps with flexibility. Everyone should stretch after exercising, but also after a long time spent in a sitting position. However, it is important to pay attention to stretching movements and know what their purpose is in order to avoid injury.

    As I included running in my activities, stretching became a mandatory part of my training as it reduced inflammation and possible injuries.

    The most common stretching exercises I do after running are:

    -Rear box stretching exercises
    -Exercises for stretching the leaves and back box
    -Back and shoulder stretching exercises
    -Stretching exercises for more flexible joints
    -Back and arm stretching exercises

    I find stretching very important even though many people avoid it!

  21. Comment #4583

    Comment Type: Lifestyle

    Lifestyle Type: General

    Stress Level: Low

    Subject: Update on Weight Loss Journey


    This is my 42nd day of the weight loss process. As you can see in the video the current weight is 70.9kg but I have to mention that in the morning the weight was less than 70kg so don’t forget that part and I drank full of water as well.
    But regardless, my weight has increased and I think the reason is that I skipped these two days for the weekend and ingested more calories than I needed.
    I was on the mountain for the weekend and hiking more than 10km, I was so tired and exhausted and gave myself the right to do a cheat day. I just needed to take a break because that's what my body was looking for. I ate more sweets than I needed, as well as pastries and pasta. I know from before that as soon as I bring in pastries, pasta it reflects on my weight. What's worse is that I like to eat it so much.
    I love food and it is not easy to adhere to all the measures every day, sometimes a person just needs to rest a bit and take a break.
    So, if there is no calorie deficit, I can't hope for any results. My body is simply such that it absorbs kilograms quickly if I eat only a little more food than I need. And I can say with certainty that now at the age of 31 it is much harder for me to lose evan 1 kg. When I was younger it went a lot faster.
    It is also important to note that no matter how much you exercise and how many calories you burn during exercise, it is important what we take into our body. I thought that when I had already spent so much, I could eat more, but that's not the case. You need to think about it. Nutrition is most important.
    That is why there is no surrender and I continue on, both with nutrition and training.
    As for cellulite it remained the same, there was no drastic change.

    • Comment #4584

      Thanks for the update. Why do you think there are people in the world who do not deal with the same weight loss and gain issues you and so many other people deal with?

      There are actually people in the world who have never dealt with weight issues, and even as they age they are not nearly as sensitive as you and many others when it comes to weight gain. Aside from diet, exercise, and lifestyle, what are a few possible other reasons you can think of as to why it is more difficult for some people to lose and keep weight off, and less for others?

      • Comment #4590

        Yes, exactly. Some people are eternally thin and don’t have obesity problems like I do. They have no problem losing weight so fast no matter how old they are. I think that the biggest problem is in the metabolism, and of course genetics also affects it somewhere (some people have such genetics that they have a pre-existing metabolism and stay lean no matter how much food they take into the body).
        The reason for this is, in my opinion, metabolism, which occurs due to bad life habits, circumstances, work, stress, unhealthy diet and other. Especially if it is women who have children, then it is difficult for most women to return to the desired weight if the metabolism is slowed down.
        Precisely because of that, in order to lose weight faster, we need to speed up the metabolism by changing all bad life habits for the better .. proper nutrition, more movement, less stress, dedication to the health of the body ..

        • Comment #4591

          Metabolism is most certainly a key factor here. Metabolism is directly influenced and affected by muscle/muscle mass, or a lack thereof. Cellulite, really any kind of skinny fat, existing where there should be muscle/muscle mass is a key indicator of things. It is a fact that not all people have cellulite or skinny fat on their bodies.

          Body type matters.

          Body Type One (BT1) people are much less likely to experience skinny fat including cellulite because they have all muscles/mass fully developed. For Body Type Two (BT2) people, skinny fat tendencies go up and continue to increase with BT3 and BT4 people. Finding a way to properly build muscle(s)/mass to permanently get rid of skinny fat of any kind is the goal.

          Weight-lifting is one popular go-to. However, like with any repetition exercise, once the repetition stops the probabilities are very high that any muscle gain will gradually dissipate over time and be lost, which is why it is really only a short-term temporary solution. The reason BT1 people have much less difficulty with skinny fat of any kind is that they already have all muscles/mass properly built. That muscle/mass is symbiotically working in harmony with gravity - it is the gravity (and diet) working against the muscles that help maintain the muscles/mass (enough time properly walking each day is typically all the exercise a BT1 needs to efficiently and effectively maintain natural muscle/mass). We know this thanks to astronauts spending so much time in reduced or zero gravity in space.

          Thus, if you can find a way to exercise to properly build muscles/mass in harmony with gravity, you can permanently get rid of your cellulite and skinny fat. Here are a few exercises that use gravity to properly build muscle.

  22. Comment #4589

    Comment Type: Diet

    Diet Type: Food Item

    Food Item (Product) Name: Polenta

    Ingredients: Yellow, White Cornmeal, Liquid (water, Soup Stock, Salt)

    Product Manufacturer: Locally Sourced

    Calories: 80 (3/4-cup Or 125-grams)

    Type of Food: Minimally Processed Organic Whole Food

    Hello Gnosis,

    I wonder what you think of polenta? Is it ok for weight loss?
    I decided to include polenta with yogurt or some meat on my menu. I think polenta is very good for digestion, but I wonder what it is for weight loss? When is it best to eat polenta? For breakfast, lunch, or dinner? Or does it not matter?

    • Comment #4592

      Traditional to northern Italy, polenta has become a popular food worldwide due to its health benefits, diversity of uses, low-cost, and ease of preparation. Polenta is typically yellow corn (but can be white corn) ground into course cornmeal which makes a firmer end product. It can also be ground into a finer powder that produces a softer result. Thanks to its versatility, polenta can range from being a side dish to patties or bread and even a porridge-like meal, etc.

      There are a variety of store-bought options. It can also be homemade. Polenta is gluten-free.

      Nutritionally, 3/4-cup (125-grams) of standard polenta provides 80 calories, 2 grams of protein, and less than 1 gram of fat (low-fat). Moreover, it has 17 grams of complex carbohydrates (digested more slowly than simple carbs) including 1 gram of fiber with the rest being mostly starchy carbs, particularly amylose and amylopectin. However, polenta does have a medium Glycemic Index (GI) of roughly 68, which is not the best for low carb diets (usually foods with a GI of 55 or lower are recommended for low carb diets).

      As for vitamins, the type of polenta chosen matters, including store-bought versus homemade. Whole grain polenta will increase the fiber and nutrient contents, although it also has a shorter shelf-life as fats in the germ will turn rancid quicker. Choosing whole grain polenta with the germ means likely increasing the amount of ascorbic acid (vitamin C), vitamin A (beta-carotene), and vitamin E along with the B-vitamins thiamin (B1), niacin (B3)(likely poorly absorbed), pantothenic acid (B5), pyridoxine (B6), and folic acid (B9).

      In terms of minerals (again, how much directly correlates to the type chosen), polenta contains trace to fair amounts of iron, magnesium, phosphorus, potassium, manganese, copper, calcium, selenium, and zinc.

      Polenta has a wealth of antioxidants. From vitamin E, selenium, zinc, and phenolic compounds to vitamin A/carotenoids including carotenes, lutein, and zeaxanthin, among many others, these antioxidants help protect cells from oxidization and disease. It reduces the risk of eye disease like age-related macular degeneration, heart disease, diabetes, dementia, and cancer, no less.

      Further possible health benefits include (again, depending on the type chosen), in moderation, improving blood sugar and insulin levels (amylose). As well, it is safe for those with gluten intolerance or celiac disease (beware of manufacturing cross-contamination).

      That being said, those with Type 2 diabetes should eat smaller portions of polenta while combining it with more vegetables and quality protein (according to the American Diabetes Association, focus on the total carb content in your meal instead of its components’ glycemic measurements).

      Finally, remember, the higher the quality of the food in terms of cleanliness (certified organic), overall nutritional value (quality protein, good fats, good carbs, naturally occurring vitamins & minerals, antioxidants, etc.), and how the food is handled and prepared the more valuable the calories. How valuable calories are is one of the main factors in successful weight loss.

    • Comment #4621

      Hello Delila,

      I like to consume polenta, it is delicious and I usually consume it with milk. So I like it the most or with yogurt. I usually make it in the evening after training, for example, when I want to eat something light, although I get hungry quickly. Very good information offered by Gnosis Good luck below ..

  23. Comment #4608

    Comment Type: Exercise

    Exercise Type: Cardio

    Cardio Type: Running

    Duration: 0.50 hours

    Time of Day: Mid-Evening

    Intensity: Moderately Intense

    Hello, I am interested in your opinion on L-carnitine. Since I train as I have mentioned running 3 times a week, do you recommend that I take L-carnitine before exercising? Is it good for my health? I know it speeds up fat burning? What do you recommend for faster fat burning, a product during training? Or it is better in a natural way?

    • Comment #4609

      Is L-Carnitine safe and effective for weight loss?

      Supplements are always cautioned. Why? Likely potential side effects, for one. But, just from a practical point of view, do you always -- for the rest of your life -- want to have to take a supplement to assist (assuming it even works) with weight loss, management, and maintenance?

      On one hand, L-carnitine is the typical biologically active form of carnitine. It is a naturally occurring amino acid that the human body can obtain in small amounts from foods like beef, pork, fish, chicken, and milk. The body can also produce L-carnitine using the amino acids lysine and methionine. However, adequate amounts of vitamin C are required to produce it in sufficient amounts.

      Most L-carnitine is stored in the muscles with trace amounts in the liver and blood. Types of carnitine include D-carnitine, DL-carnitine, Acetyl-L-carnitine, Propionyl-L-carnitine, and L-carnitine L-tartrate.

      Playing a vital role in the production of energy, L-carnitine assists with transporting fatty acids into the cells’ mitochondria. The mitochondria are “engines” within the cells, burning fats to create usable energy. Thus, L-carnitine does help burn fat to produce energy.

      All that being said, it makes sense that L-carnitine might help out with weight loss. But the human body is very complex, and the science is unclear to date. Scientific studies have been mixed, including an eight-week study involving thirty-eight (38) women who exercised four times per week. Conclusions revealed no measurable difference in weight loss between those who took L-carnitine and those who did not. Moreover, five (5) of the participants taking L-carnitine experienced negative side effects including nausea and diarrhea.

      Another science-based human trial involving a 90-minute stationary bicycle workout monitored L-carnitine’s effect on fat burning. After four weeks of taking the supplement, it did not increase fat burning.

      A third research study analyzed the data from nine trials, mostly in obese individuals or older adults, and found that participants lost an average of 2.9 pounds (1.3 kg) more weight while taking L-carnitine.

      A fourth animal study found that, relative to a reduced-calorie diet, L-carnitine did not help improve body composition or weight loss.

      On the other hand, at present, known side effects can include stomach discomfort including nausea and diarrhea. L-carnitine can also cause heartburn, seizures, and interfere with hypothyroidism (underactive thyroid) as well as make the urine, breath, and sweat have a "fishy" odor. It should be avoided by pregnant and breastfeeding women.

      There is also limited evidence that L-carnitine supplements might raise blood levels of trimethylamine-N-oxide (TMAO) over time. Increased, sustained levels of TMAO are linked to a higher risk of atherosclerosis (a disease that clogs the arteries). Finally, D-carnitine and DL-carnitine are not recommended as they are thought to block the normal functioning of L-carnitine, causing symptoms that resemble L-carnitine deficiency.


      Although it is true that the cellular mechanism of L-carnitine suggests it could benefit weight loss, current science shows its known effects are minimal, at best. More scientific research is needed, in general, to confirm or deny the actual benefits of L-carnitine in younger, more active people. Indeed, there are some questionable indications that it may possibly aid in weight loss for obese individuals or older adults, although proper, healthy diet and exercise regimens are paramount.

      The best way to be successful at weight loss and improve your body composition is to adhere to a healthy, reduced-calorie diet, no less. Engaging in both cardio and strength-training exercises to burn more calories is also a solid strategy. It is a scientific fact that muscle burns more calories, thus maintaining current muscles while building more muscle mass through resistance and cardio exercises will help burn even more calories to help you lose weight while managing and maintaining it over the long run.

      • Comment #4610

        Thank you very much for this extensive and quality response. I really didn't know that L-carnitine has such bad consequences and that based on all this research, it doesn't have any effect.
        And now that I remember, I was taking it about 5 years ago in liquid form and I haven’t had any significant shift in weight loss.
        The only thing that gave me strength during exercise was C4. I only tried it once, and I had abnormal strength, but after that, I couldn’t sleep all night so I didn’t keep using it.

      • Comment #4622

        Hi Delila,

        I didn't know about this research. But I have to admit I have a good experience with L-carnitine. When I wanted to lose weight I took L-carnitine half an hour before training and I had quick results. I actually had more strength during training. Maybe it's because I'm a man ... I'm not sure!

      • Comment #4900

        That’s a great information, all I have read about it was just good reviews and no scientific data. Good to know, thank you

  24. Comment #4625

    Comment Type: Lifestyle

    Lifestyle Type: General

    Stress Level: Low

    Subject: Update on Weight Loss Journey

    Today is the 49th day of my weight loss process. I am not making any progress so far, the weight is still the same, but I am happy again when I see that it is under 70 kg. The question arises again as to why there is no progress..?? Probably because my metabolism has not started .. somehow I hope that after the run it will start which I have relatively just started.

    On the other hand, my big problem are carbs as well as my character. In the morning when I wake up I tell myself that I will reduce carbohydrates to a minimum and then during the day my body simply want to eat something that has carbohydrates.. If I eat only protein I have no strength, and I don't even know how healthy it is. I feel weak and know sometimes to be nervous, but I also know it’s the best way to lose weight.
    My goal was to lose down to 65 kg this month, but it seems that I will not succeed .. BUT, if I succeed up to 66 -67 kg I would be satisfied. We'll see...

    I have to admit that I thought that this process would be much simpler and that I would reach the goal very quickly, however as time goes by I realize that it is very difficult.

    I also have one important question: Do you think it is realistic that in this time that I have left until the end of the process, I will be able to lose those 9 kilograms?

    I will really do my best to make serious progress next week. I sincerely want it, although it is difficult, but I will do my best this time to prove that it is still possible, even though I am a labile character :)

    FYI - In the attached image the Calorie column is the last column on the right (right-click to open the enlarged image in a new tab or you can view it in the Diary Chart above).

    • Comment #4626

      The first thing we need to address is the calorie intake relative to weight loss (or lack thereof). According to mainstream science and medical doctors, all you have to do to lose weight is reduce your daily calorie intake below your specific basal metabolic rate (BMR) to be successful at weight loss. There is solid scientific evidence that a 500 calorie deficit below BMR is effective to lose weight successfully.

      According to your daily Diary Entries, you are well below 500 calories in terms of your BMR (1475 calories), yet you are still not losing weight - which flies in the face of science. Accurately tracking calories is, indeed, difficult. But, the scale does not lie.

      1) On a scale of 1-10, 10 being 100% likely, how likely is it that you are under-recording/under-estimating your daily calorie intake?

      2) What other scientific explanation can explain why you are at such a calorie deficit while doing so much exercise yet still not losing weight?

      • Comment #4627

        I would say 7-8 because there is a possibility that the application I use does not enter 100% accurate data, and it is possible that I miss a lot of food.

        I think there is no other explanation, only if it is a disease that in my case, thank God, is not. I will change the application so there may be some change.

        • Comment #4628

          Thanks for the feedback.

          As per your question, "I also have one important question: Do you think it is realistic that in this time that I have left until the end of the process, I will be able to lose those 9 kilograms?"

          Losing 9 kilos or 20 pounds safely is not likely in 41 days. Let's see how the change in calorie counting goes in the next 7 days. Wishing you success.

  25. Comment #4639

    Comment Type: Diet

    Diet Type: Food Item

    Food Item (Product) Name: Red Lentils

    Ingredients: Red Lentils

    Product Manufacturer: Biona

    Calories: 230 (1 Cup/128 Grams)

    Type of Food: Minimally Processed Regular Whole Food

    Hi Gnosis,

    Have you heard of red lentils? I started using them because I learned that they are full of protein and that they are ideal for a low-carb diet. I used them for soup along with peas, but I saw a red lentil tortilla recipe. It is necessary to keep the red lentils in water for 4 hours, then in a blender with salt, and bake them like pancakes in a pan without adding oil. I think it’s a great bread substitute. I'll try, and so can you. Can you tell me more about the red lens?

    • Comment #4651

      One of the world's oldest health foods, the first known use of lentils was in the Middle East around 8,000 B.C. A staple in Asian and North African modern diets, lentils were Introduced to the Americas in the early 16th century. Nowadays they are a global fare due to their low-cost, high-quality vegetable protein (meat alternative) and overall nutritional value. Canada is the world leader in lentil production, followed by India.

      A small round lens-shaped legume, lentils are available in a wide variety, from red and yellow to green, brown, black, puy (French), and beluga. Taste can range from earthy and nutty to sweet to mild depending on the type, but red lentils typically offer a more distinctly sweet flavor. The color of red lentils can actually fluctuate from red to orange, yellow, or even gold (especially when cooked).

      Red lentils are the easiest and quickest kind of lentil to prepare. When properly cooked they create a smooth puree-like consistency, making them the perfect ingredient for traditional Indian lentil stews, masoor dal, curries, or thick creamy soups. Diverse in general, red lentils can be used in a wide-array of dishes, helping absorb flavors while storing well in the fridge as leftovers.

      Nutritionally, 1 cup (128 grams) of red lentils provides 230 calories, 17.8 grams of protein (although incomplete), minimal fat at less than 1 gram., as well as 40 grams of carbohydrates of which 3.6 grams are sugar and 15 grams are fiber. With a relatively low glycemic index (GI) of roughly 32, they fit well with low carb diets. They are considered a superfood by some.

      Vitamins afforded by red lentils include the B-vitamins thiamine (B1), niacin (B3), pantothenic acid (B5), pyridoxine (B6), and folate (B9). They also have a wealth of minerals like iron, magnesium, phosphorus, potassium, copper, manganese, sodium, calcium, zinc, and selenium (the last two are antioxidants).

      Each type of lentil has its own unique make-up of antioxidants that assist with destroying free radicals and minimizing damage to cells and tissues, as well as phytochemicals. Polyphenol antioxidants, including procyanidin and flavanols, have strong anti-inflammatory and neuro-protective effects. They are known to inhibit the production of the inflammation-promoting molecule cyclooxygenase-2, while stopping cancer cell growth, particularly cancerous skin cells. They may also help improve blood sugar levels.

      Other health benefits of red lentils entail building immunity (vitamins and minerals), boosting energy levels (complex carbohydrates, iron), supporting pregnancy (folate, iron), and assisting with weight loss, management, and maintenance (fiber, low calorie and fat, low GI, slow-burning carbs). Moreover, red lentils decrease the risk of heart disease (folate, magnesium), support digestive and bowel health (fiber, growth of healthy gut bacteria), and help improve the aging process (antioxidants, protein, vitamins, minerals).

      It is important to note that the fiber in red lentils is hard to assimilate, which can lead to excess gas and cramping if overconsumed. Finally, red lentils do contain antinutrients such as trypsin inhibitors, lectins, tannins, and phytic acid, all of which can impair nutrient absorption in the body -- although dehulling and cooking the seeds greatly reduces their presence and negative effects.

      • Comment #4698

        That sounds great!

        I knew that red lentils are healthy and great for our body but i didnt know all these information.

        And last time I forgot to say that you can try to put the tortilla mixture on baking paper and put it in the oven. It’s an even simpler version for making "fake" bread.

        Thank you for the informations,.

      • Comment #4670


        I also use red lentis often in the kitchen because I know they are very healthy for the body.
        I think everyone should use red lentils in their diet at least once a week.

        Thank you for the information.


  26. Comment #4640

    Comment Type: Exercise

    Exercise Type: Cardio

    Cardio Type: Running

    Duration: 0.50 hours

    Time of Day: Mid-Evening

    Intensity: Somewhat Intense

    I wonder what you think of creatine?

    I recently asked you about L-carnitine and I’m really glad I didn’t buy it because it is questionably healthy to the body.

    As for creatine, is it good to take before training? I have enough strength to do running training bit I would Iike to have a little more energy so I was thinking of taking a measure of creatine before training, but I am definitely interested in your first opinion?

    • Comment #4652

      As with all supplements, caution is advised. A popular performance-enhancing supplement due in large part to being readily accessible on the open market (supermarkets, nutrition stores, internet, etc.), creatine is available in powder, tablets, energy bars, and drink mixes. It does not require a doctor's prescription.

      The type of creatine you buy matters. At present, creatine monohydrate is considered the gold standard (most effective at boosting creatine bioavailability in the blood and muscles). Avoid products with junk and filler ingredients (which are usually more expensive) along with pre-workout creatine supplements as they likely do not contain the minimum amount of the nutrient proven to be effective.

      Powder is the best form of creatine. Studies have shown that liquid creatine and creatine ethyl ester (CEE) are unstable and break down in your blood system. They do not work well if at all.

      There is decent scientific evidence (perhaps more than any supplement other than protein powder) that supports the safe use of creatine when taken correctly. Although that evidence has not been well-studied over the long term. Occurring naturally in protein-rich red meat and fish, creatine is a nitrogenous organic acid that turns into creatine phosphate in the body.

      Creatine phosphate assists in making adenosine triphosphate (ATP), which helps supply energy to cells throughout the body, especially muscle cells. Thus, creatine increases the body’s ability to rapidly produce energy. It is made in small amounts by the body (kidney and liver).

      Creatine is popular with athletes to enhance performance, as well as with older adults to increase muscle mass, no less. Moreover, it might assist with treating problems that result from the body not being able to naturally metabolize creatine fully on its own. More scientific research is, indeed, needed, but currently, some of the benefits attributed to creatine are improving strength, helping the muscles recover more quickly during exercise, and increasing lean muscle mass.

      Additionally, it is thought that creatine’s muscular boost may help athletes achieve bursts of speed and energy, particularly during short bouts of high-intensity activities like weight lifting or sprinting. That being said, the scientific data is mixed. Some studies have found that it does help improve performance during short periods of athletic activity, but to date, there is no real evidence that creatine helps with endurance sports.

      Furthermore, research also indicates that some people’s muscles do not respond to creatine — they see no benefit.

      In terms of people 18 years or younger, despite its immense popularity in this age range, very little research has been conducted. A few limited studies have suggested positive effects, but the overall evidence is just too limited and inconclusive at this time.

      Other potential health benefits of creatine include weight gain (muscle), possibly slowing or even preventing the aging of the skin, treating muscle diseases, helping people with multiple sclerosis (MS) exercise, improving cognitive ability, assisting with injury prevention, improving heart, brain, & bone health, and treating certain health conditions caused by weakened muscles such as heart failure and heart attack, Huntington's disease, and neuromuscular disorders including muscular dystrophy. But, as mentioned, more scientific studies and evidence is needed to confirm these benefits.

      Potential side effects of creatine supplementation are numerous, including unwanted weight gain, muscle cramping, anxiety, breathing difficulty, stomach/bowel upset such as diarrhea, nausea, and vomiting, fatigue, fever, headache, kidney problems, and rash, no less. Stimulants like caffeine and ephedra taken in conjunction with creatine can increase the risk of side effects. It is not recommended for people with kidney disease, liver disease, diabetes (Type 1 or Type 2), children under age 18, or pregnant or nursing women.

      Do not use creatine if you are taking any medications or supplements that could affect blood sugar, as it might negatively affect blood sugar levels. Drink plenty of water to prevent dehydration when taking creatine. Finally, regardless of how healthy you are, consult your doctor before you take creatine or any supplement.

      • Comment #4697

        Thank you for the update. It sounds much better than l-carnitine.

        I know that pretty much every suplement must have some side effects, but i will try this one at least to try before runing training to see what benefits will bring to me.

        And i will let you know, if you interested, with changes i felt.

    • Comment #4682


      Creatine is a great thing for me. I use it often, mostly before going to the gym. It improves muscle volume and gives a better feeling of endurance, and shortens my recovery time. Although it requires increased water intake during and after training, I think it is a useful thing.

  27. Comment #4681

    Comment Type: Lifestyle

    Lifestyle Type: General

    Stress Level: Low

    Subject: Update on Weight Loss Journey


    Before a detailed analysis, I must first say one thing - I am so happy!

    Today is the 56th day of the weight loss process and my current weight is 67.9kg / 149.7 pounds. Since the last weighing, I almost lost 2 kg (1.9kg) and that is great. This week, I really tried to get rid of carbs. And otherwise, I reduced my food intake to a minimum. The week was not easy at all, I have other things to do, a lot of work because it is the end of the year, so it also influenced me not to think too much about food.
    But in the end when I saw the results I was really happy and that with just a little discipline anything is possible. I admit, it is difficult at the beginning, but it is not impossible. I have to move on now ... I hope I succeed.

  28. Comment #4717

    Comment Type: Diet

    Diet Type: Food Item

    Food Item (Product) Name: Cheese, Šmarski Rok

    Ingredients: Reduced Fat Milk, Salt, Cultures (Mild, Semi-Hard)

    Product Manufacturer: Zelena Dolina

    Calories: 248 (100 Grams/3.5 Ounce)

    Type of Food: Regular, Whole Food

    Hello Gnosis,

    I am a big fan of cheese and I love all kinds. One of my favorite kinds is Šmarski Rok. It is semi-hard cheese produced by Zelena Dolina from Celje, Slovenia. It is one of the most popular and affordable cheeses which is why it is very popular in Bosnia and Herzegovina. The cheese is traditionally processed with 25% milkfat, is non-GMO, and has a mild and pleasant taste with no preservatives. In the flood of vegetable substitutes for cheese, this cheese is really cheese and does not contain vegetable fats.

    However, I know cheese is caloric.

    But I'm interested in one thing, there are so many keto diets and low carb diets on the internet where cheese is allowed so I used it through this process and I don't think it affected my weight gain much. But I mostly used cheese with less fat and I didn't eat much as well.

    What do you think about it and what kind of cheese do you recommend?

    • Comment #4732

      Please be sure to read this updated cheese comment. We stand by the statement that organic, all-natural, minimally processed whole milk cheese/dairy in moderation is usually best, but low-fat and low cholesterol cheeses can be a better choice for some people."

      In your specific case, your choice of lower-fat cheese is a good choice as it is less calories. It looks clean and is at least non-GMO, so if you truly enjoy it, enjoy! Just keep in mind that cheese is definitely best in moderation, which, according to the USDA, is a 1.5 oz (45 g) serving per day.

      • Comment #4748

        I read the update cheese comment. I know it's not the best choice, and I didn't know it had such bad effects on the body. But on the other hand, I am glad that my choice is ok and that I can continue to enjoy in moderation :)

  29. Comment #4720

    Comment Type: Exercise

    Exercise Type: General

    Subject: Exercise Update - Running


    This week was so hectic and a bit stressful at work that I didn’t have time to exercise or run. I haven’t had time and I think I need a weekend break.

    Although I missed running I feel like I couldn’t keep up with that pace and would be overwhelmed. Rest is very important for our body, especially in the process of losing weight. It may help someone to lose even more weight due the stress situations , but someone also eats more. Luckily I am one of those who cannot eat when under stress.

    The point is that rest is an important factor in everything and that a person should be well organized to have a little time for yourself.

    Next week should be easier so I'm going back to running and I applied for the competition where I will run 5km. This is my first running competition, so I can say something more when I finish if you liked to hear. I know it's not a lot of km, but since I'm performing for the first time, I chose that length on purpose.

  30. Comment #4750

    Comment Type: Lifestyle

    Lifestyle Type: General

    Stress Level: Low

    Subject: Update on Weight Loss Journey


    Today is the 63rd day of the weight loss process. I currently weigh 67.7kg/149.3 pounds. Not much has changed since last weigh-in, but I have to admit I haven’t been as disciplined as last week. This time I tried to keep the same weight, that is, not to exceed the already existing one.

    I must also state that I did not exercise because I was exhausted. I’ve already stated that I have a lot of work to do, besides I don’t eat a lot and then I just don’t have the strength to exercise yet. This week I’m not sure if I’m going to regain some strength and do at least 30 minutes of training. At least take a walk if nothing else.

    But when I consider everything, I am satisfied with the progress of weight loss.

    • Comment #4751

      We recommend walking as the best all-around exercise because it is not stressful, requires nothing but a pair of good shoes, and can be done anywhere. Park your car further away in the lot when you go grocery shopping, walk. If going down the street to a friend's house, instead of driving, walk. Then walk some more.

  31. Comment #4810

    Comment Type: Diet

    Diet Type: Snack

    Ingredients: Unbleached Enriched Flour (Wheat Flour, Malted Barley Flour, Niacin, Redued Iron, Thiamin Mononitrate, Riboflavin, Folic Acid), Water, High Fructose Corn Syrup, Vegetable Oil (Soybean Oil Or Canola Oil), Contains 2% Or Less Of Each Of The Following: Yeast, Wheat Gluten, Salt, Dough Conditioners (Contains One Or More Of The Following: Sodium Stearoyl Lactylate, Calcium Stearoyl Lactylate, Monoglycerides And/or Diglycerides, Calcium Peroxide, Calcium Iodate, Datem, Ethoxylated Mono- And Diglycerides, Enzymes), Calcium Sulfate, Calcium Carbonate, Ammonium Sulfate, Ascorbic Acid, Sorbic Acid, Soy Flour, Monocalcium Phosphate, Soy Lecithin, Calcium Propionate (to Retard Spoilage). If Seeded, Sesame Seeds Added. If Yellow Contains Turmeric, Paprika And Corn Flour.

    Calories: 180 (120 G/half A Bun)

    Meal Name: Cinnamon Bun, Kafferep - Old-Fashioned

    Hello Gnosis,

    The month is December, the New Year and Christmas holidays are here. I would like to stick to this topic and ask questions that may be ideal for this period. In terms of sweets and snacks - at times over-snacking and eating too much -- people relax a lot. First there is the Christmas holiday, then New Year's, and then maybe someone's birthday .. an integral part of it all is food - especially sweets (chocolates, cookies, candies, cakes, muffins, cinnamon bun,..)

    I personally love many kinds of sweets, from cookies and chocolates to my favorite cinnamon buns. I'm interested in how to avoid excessive consumption of sweets? It's very difficult. It's hard to refuse someone when they offer you.

    • Comment #4818

      The age-old riddle of how to indulge and enjoy yourself to blow off some steam without overindulging -- which is very easy to do over the holidays with so much food, drink, and holiday cheer about.

      Be honest with yourself.

      If you are going to indulge, do it in moderation. But, as that is easier said than done, if you do find yourself over-indulging, then realize that you will have to do some extra exercise (like a nice walk around the neighborhood or hike) to burn off those extra calories. If you can squeeze in a day or two along the way where you do an intermittent fast to reduce calories intake, that will also help. However, beware, most sugary sweet foods usually are low in nutritional value/valuable calories and high in empty calories and processed/junk ingredients which lack required daily nutrients.

      If you can make sweets at home and use your own healthy substitute ingredients, like stevia for sugar and whole flour in place of white or refined flour, that will help further. The more simple and whole the ingredients, the more valuable the calories you are eating, which will help you feel full and nourished. Thus, the less you will likely want to eat.

      The more empty calories from refined sugar and other poor quality carbs along with fats (like hydrogenated/trans fats, etc.), the more empty calories you consume, the less satiety you feel. The less full you feel, the more you want to eat, adding to your likely already unabated low-quality nutrients and overindulged calorie intake. This will lead to more unwanted weight gain and fat/skinny fat.

      See what kind of healthy holiday sweets you can make at home for snacking. Please feel free to share any recipes here.

      • Comment #4839

        Thanks for the advice.
        I will try to find some healthy sweets and I will be happy to share the recipe with you.
        Expect some healthy tasty recipes in the next post.

      • Comment #4842

        I agree that it is difficult to say no to sweets on New Year's Eve and Christmas holidays, but it is possible ... This is great advice, simply replace unhealthy foods with healthy ones. Today we live in a world where everything is made possible and served to us so there are no excuses!

  32. Comment #4809

    Comment Type: Exercise

    Exercise Type: General

    Subject: Running & Other Exercise and Eating Excess Food & Drink During the Christmas & New Year Holidays

    The upcoming holidays are an ideal time, unfortunately, for weight gain. During this period, I try and relax a bit more, spend more time with my friends and family. I find it is impossible that food is not the main thing present in larger quantities when you gather in a social setting. In addition to larger portions of junk and processed food, the intake of alcohol increases, which also affects the body (if we consume it excessively, which I do on some occasion).

    Also on a personal example, I can say that I always gain weight during this period, at least 1-3 kilograms. I hope that this time my character will be stronger. :)

    I also relax more when it comes to exercise. Usually, at the end of the year, I have more work, more expenses, more socializing, buying gifts, food... and I don't have time for myself, even when it comes to exercising. But not only because of insufficient time, I think that I simply need to relax from everything and enter the new year fresh and ready for new life goals.

    From 1-10 how much do the holidays affect weight gain, I would say 10. It is really hard to resist all the food that is served to us and that we serve. I know that this will be a difficult period for those who are working on weight loss.

  33. Comment #4841

    Comment Type: Lifestyle

    Lifestyle Type: General

    Stress Level: Very Low

    Subject: Update on Weight Loss Journey

    Today is the 70th day of my weight loss process. The results are not great, but they are not bad either. The weight is almost the same, gaining a little to 68.2 kilos or 150.34 lbs. I have to admit that I didn't stick to a strict low-carb diet and was excessive ... for me eating more carbohydrates immediately results in higher weight. I even had a cheat day one day.
    I had no particular reason, but I was just so hungry that day and I wanted to give a little to myself from enjoying the food.

    I know that it will be difficult to achieve the desired goal because we are already nearing the end of the year, but I will be satisfied if I get closer to the desired result. I will not give up even though it is hard to resist. From tomorrow I will try to get rid of much more carbs. Although it is best for weight loss when it comes to my body, I am often tempted ... even though I decide and choose to follow the rules.

    So you never know, but yes I will do my best. The holidays are approaching, as I mentioned in the previous posts. I sincerely hope that I will be able to stick to all the rules and get closer to the goal. Wish me a good luck!

  34. Comment #4864

    Comment Type: Diet

    Diet Type: Snack

    Ingredients: Eggs, Vinegar, Baking Soda, Stevia

    Calories: 20 (33 Grams/1.2 Ounces)

    Recipe: 3 Egg Whites, 1 Tablespoon Of Alcoholic Vinegar, 1 Tablespoon Baking Soda, 3 Tablespoons Or More Of Stevia Powder - Mix Everything With A Mixer And Put On Baking Paper In The Oven For 20 Minutes At 160 Degrees.

    Meal Name: Meringue With Stevia (No Sugar)

    Since it’s holiday time and I love eating something sweet and I decided to share with you one recipe that is sugar-free. This week, I was careful not to eat illicit foods. One day I wanted so much to eat something sweet so I decided to make sugar-free meringue.

    The recipe is very simple and goes like this, you will need:

    - 3 egg whites
    - 1 tablespoon of alcoholic vinegar
    - 1 tablespoon baking soda
    - 3 tablespoons or more of stevia powder

    Mix everything with a mixer and put on baking paper in the oven for 20 minutes at 160 degrees.

    I took a picture to see how they turned out :)

  35. Comment #4863

    Comment Type: Diet

    Diet Type: Food Item

    Food Item (Product) Name: Mayonnaise, Thomy (Low-Fat)

    Ingredients: Free Range Eggs Including Egg Yolk From Hens Raised Outdoors, Sunflower Oil, Dijon Mustard, Spice Extracts, And Vinegar, With No Artificial Enhancers Or Chemicals

    Product Manufacturer: Nestlé

    Calories: 17 (13.8 Grams/1 Tablespoon)

    Type of Food: Processed Regular Whole Food

    Hi Gnosis,

    I know that mayonnaise is quite high in calories and should not be consumed in large quantities. I eat it often, but always Thomy mayonnaise. I’ve heard that Thomy is the only one “allowed” in a low-carb diet. Do you think that is true?
    I am eating it with salads or meat and it really improves the taste, and I haven't gained weight so much.

    • Comment #4870

      Although mayonnaise typically Is low-carb (unless sugar or other such carbs are added), it is also usually high in fat, cholesterol, and calories. Choosing a low-fat option like a specific type of Thomy mayonnaise is an exception. Thomy's low-fat, low-calorie option has clean ingredients including free-range eggs (egg yolk from hens raised outdoors), sunflower oil, dijon mustard, spice extracts, and vinegar with no added sugar, artificial enhancers, or chemicals.

      With only 17 calories per tablespoon, it is significantly less caloric than Thomy à la Française mayonnaise which has 111 calories or other regular mainstream mayonnaise at roughly 103 calories. Popular in many dishes and meals, mayonnaise works well in sandwiches, as salad dressing, in coleslaw, potato salad or the like, as tartar sauce, a dip for fries, etc., as well as with deviled eggs, meat fondue, seafood, and more.

      Usually gluten-free, in terms of nutrition, how much depends on the brand and type, on average mayonnaise has a relatively low nutritional value. One (1) tablespoon of low fat Thomy mayonnaise contains approximately 17 calories, 1.5 grams of fat (omega 6) of which most is saturated fat with minimal polyunsaturated fat, 1 gram of carbs or less, fewer than 5 mg of cholesterol, less than 1 gram of protein, and around 100 grams of sodium (salt).

      In terms of glycemic index (GI), clean, no sugar added homemade mayonnaise has a GI of zero. Commercial, sugar-sweetened mayo has a glycemic index of around 60. Depending on just how much sugar as well as any additional low-quality carb-based ingredients that are added, it could be higher. As a refresher, glycemic index rates how quickly a food raises your blood sugar. A GI of 70 or more is a high-glycemic food (rapid rise in blood sugar) -- not good for low-carb diets and linked to Type 2 diabetes and obesity, no less. In the range of 56 to 70 has a medium glycemic index rating. And 55 or below is low-glycemic, which is good for low carb diets (won't cause your blood sugar to increase rapidly) and staying off the blood sugar, obesity, and diabetes roller coaster rides, at least.

      As for vitamins and minerals, again depending on the brand and type, mayonnaise can afford small amounts of vitamin A, E, K and possibly trace amounts of the B-vitamins thiamin (B1), niacin (B3), and pantothenic acid (B5). As for minerals, sodium/salt is likely. As well, potassium, phosphorus, and selenium may be present in minimal quantities, and perhaps copper, manganese, iron, and zinc in trace amounts.

      Low-fat mayonnaise is a better choice for weight loss. However, like all mayonnaise, it should be consumed in moderation to help lose weight. If you choose regular Thomy mayonnaise, keep in mind that it does have significantly more calories - but, at least a decent amount of those calories are likely valuable due to the quality of the food overall.

      Externally, mayonnaise's health benefits can include helping nourish and moisten skin and hair. Make your own mayonnaise at home to ensure clean, organic ingredients. Also consider mayonnaise substitutes like avocado, greek yogurt, and hummus.

      • Comment #4874

        PS; Remember, science now recognizes that the higher the quality the food is in terms of cleanliness and overall nutritional value (quality protein, good fats, good carbs, naturally occurring vitamins & minerals, antioxidants, etc.) as well as how appropriately the food is handled and prepared, the more valuable the calories (thus, a calorie is NOT a calorie, because some calories are more valuable than other calories). How many valuable calories you consume in your daily diet is one of the main factors in successful scientific weight loss.

      • Comment #4876


        Yes, I assumed it wasn’t exactly ideal, but sometimes in smaller quantities, it won’t bother. I will definitely try to reduce the intake of mayonnaise and increase as stated something like hummus, yogurt is a good option.

  36. Comment #4867

    Comment Type: Lifestyle

    Lifestyle Type: General

    Stress Level: Low

    Subject: Update on Scientific Weight Loss Journey


    Today is the 77th day of my weight loss process and I currently weigh 66.2 kg or 145.95 pounds. Last week I was 150.34 so I have lost 4.29 pounds so far during the holiday season!
    I ate very low carbohydrates this week, I didn't eat late, and here are the results. It wasn't even that hard for me this week.

    I am very pleased with the current result and I will try to continue at this pace. I feel very nice, when I look in the mirror I see that I am thinner and that's how I feel. I can even wear some things that were small to me before. I am very satisfied. Although I feel better physically, I think it is better for my health as well. I eat light food and I feel exactly how much that food pleases my body.

    • Comment #4871

      Your ability to lose weight during the holiday season is very impressive. Including more healthy sweets like your delicious stevia meringue (no sugar) will only further assist your efforts to successfully achieve your ultimate weight loss goal.

      We wish you a happy holiday season and look forward to your next update.

    • Comment #4901

      You are great! 77 days it’s a long journey and you achieved a good result! Wish you luck to continue and looking forward to your results!

      • Comment #4908

        Thank you very much, your opinion means a lot to me.
        I also need to say that you are making great progress. The weight loss process is not at all easy so be kind to yourself.
        It was a pleasure to talk to you and I look forward to further conversation.

  37. Comment #4917

    Comment Type: Lifestyle

    Lifestyle Type: General

    Stress Level: Low

    Subject: Update on Weight Loss Journey


    Today is the 84th day of my weight loss process and I currently weigh 68.01 kg / 150.1 pounds. So I gained almost 2 kg. I must mention that I weighed myself in the evening and that this morning I weighed 67 kg.

    But regardless, I had a few cheat days during the holidays. Although I tried to be strong in character, I could not resist eating and enjoying the food. I believe many people will understand me. I also have to say that I don't think I gained as much weight as I ate. :D

    I noticed one thing and I am very glad about it. When I initially lost weight and had cheat days, I would very quickly return to my initial weight. But not now. I currently weigh 68kg but I am sure I will reduce it to 66kg in 2 days with proper nutrition. I want to say that I am not gaining weight as fast as before, and I think my low-carb diet is because of this.

    I know that my 90-day weight loss process is coming to an end and I am a bit sad about it. I will definitely continue to have at least the last measurement at 66kg or less.

    • Comment #4919

      Thanks for the update. The holidays are a difficult time to navigate, which is why most of the world runs to the nearest gimmick or fad weight-loss product, service, or diet after the New Year. The fact is, there is no magic fat-burning pill, product, service, diet, exercise, or the like that actually works "magically". That is not how things work.

      “According to the University of Michigan, about 90% of people who lose significant amounts of weight — whether through diet, structured programs, or drastic steps like gastric surgery — ultimately regain just about all of it”

      The only thing that works is real science. It sounds like you are having success with your low-carb diet. Just keep in mind that your scientifically calculated Standard Mifflin St Jeor Equation BMI is 1475.02 calories - that is the number of calories per day that science says your body needs to function.

      Because of your Body Type Two (BT2) and skinny fat, especially cellulite, relative to the scientifically accepted standards that 1 pound of muscles/muscle mass burns 6 calories per day, and 1 pound of fat burns 2-3 calories per day, your Adjusted Mifflin St Jeor Formula is 1451.42 calories. The more quality, whole food you consume in your low-carb diet, the more valuable calories your body's BMR has to use, and the more successful you will be at losing the excess fat weight and keeping it off for the long term. As occasional cheat days are vital to maintaining mental and emotional health, doing more exercise (walk!) on those days will help burn those extra calories, especially the empty and less valuable calories.

      • Comment #4920

        Yes, lower carb intake really works in my case. I will continue on this path and look forward to the next update.
        I will definitely include a walk as well because on cheat days I definitely need more activity.

    • Comment #4964

      I can feel your struggles, we just celebrated Christmas this Saturday ( Moldavian version) and I had another holiday this Saturday. I also couldn’t resist. But I wish I will be as well 65-67 kg by the end of the program! You did a great job 👏 and wish you luck on your last few days, stay strong and keep it up. I know another hard process is to maintain weight.

      • Comment #4969

        Thank you dear Maria for support, it really means to me. From what I know from your quiz profile and conversation, I am confident you will achieve your goals, just believe in yourself and follow the science.☺️

  38. Comment #4992

    Comment Type: Diet

    Diet Type: Food Item

    Food Item (Product) Name: Whey Protein Powder, Chocolate Or Vanilla

    Ingredients: MRM Protein Blend [Ultrafiltered, Low Temperature Processed Whey Protein Concentrate (milk), Crossflow Microfiltered Whey Protein Isolate (milk), L-Glutamine, Fermented Milk Powder, Sunflower Lecithin, MICROBACT 16-Strain Blend & Digest-ALL AP (Protease 6.0, Protease 4.5, Peptidase & Bromelain)], Natural Cocoa, Natural Chocolate Flavor, Stevia Leaf Extract, Gum Blend (Konjac Gum, Guar Gum, And Tara Gum), Pure Ocean Sea Salt And Monk Fruit Extract.

    Product Manufacturer: MRM

    Calories: 100 (26 Grams)

    Type of Food: Minimally Processed Regular Whole Food

    Hi Gnosis!

    I think whey protein powder is supposed to be one of the best sources of natural amino acids. I personally don't like whey because I don't like the taste, but sometimes I drink it because I know how many positive effects it has on the body.
    I have heard older people say how healthy it is and they drink it every day. Some of the benefits claimed are weight loss, the best natural remedy for the liver, reduces stress, helps build muscle ... What do you think about whey?

    • Comment #4994

      One of the most scientifically studied food products globally, whey protein powder is considered the gold standard due to its complete amino acids profile and easy digestibility. Technically liquid that is separated from milk during cheese production, the high quality nature of whey protein allows for efficient assimilation by the body compared to other proteins. It is touted as the best dietary sources of protein available.

      Obtainable in three specific forms, concentrate (whey protein concentrate/WPC), isolate (WPI), and hydrolysate (WPH) — concentrate is the cheapest and most common. Whey protein is widespread and particularly popular with bodybuilders, athletes, and people who want additional protein in their diet.

      Nutrients will vary depending on the product manufacturer. In general, 26 grams of whey protein concentrate offers 100 calories, 18 grams of protein, 1.5 grams of fat of which 1 gram is saturated, 30 mg of cholesterol, and 4 carbohydrates including 1 gram of fiber and 1 gram of sugar. As mentioned it has a stout, complete amino acids profile, including plenty of cysteine which helps the body synthesize the powerful antioxidant glutathione, that, among its many health benefits, helps reduce oxidative stress.

      As for vitamins, depending on the type of whey protein chosen and how it is manufactured, whey protein concentrate contains the B-vitamins thiamine (B1), riboflavin (B2), and niacin (B3) along with vitamin A and vitamin C. Minerals afforded include calcium, iron, magnesium, potassium, phosphorus, sodium, and zinc (antioxidant).

      Health benefits are numerous. Because it is such an excellent source of high quality protein, whey promotes muscle growth and maintaining muscle as you age. It is also known to lower blood pressure, assist with improving Type-2 diabetes, decrease bad cholesterol (LDL), mitigate the risk of heart disease (blood pressure), reduce inflammation, positively support inflammatory bowel disease (IBS), and enhance the body’s antioxidant defense (glutathione). Moreover, it thought to have anti-cancer properties and improve the immune response relative to asthma.

      As for weight loss, whey protein is highly satiating which helps you feel full longer, reducing hunger. For most people this leads to less calorie consumption which helps them lose weight. As muscle burns more calories daily than fat, eating more whey protein promotes fat loss by boosting metabolism via muscles/muscle mass maintenance (no less) and building.

      Caution: whey is a milk-derived product and does contain lactose (sugar). People who are allergic to milk may likely also be allergic to whey. Allergy symptoms can include reduced appetite, stomach pains, cramps, nausea, headache, and fatigue. Finally, as with all things, moderation is recommended. Overconsumption can lead to nausea, pain, cramping, bloating, flatulence, and diarrhea. Follow the instructions on the product purchased, and if in doubt, 1-2 scoops is the standard recommendation.

      When buying whey protein, taste matters. Some products taste better than others. Beware of added sugar and other nonsense ingredients.

      • Comment #4996

        Thanks for the detailed answer, interesting... I think I will start using more protein as a meal replacement or after training.

  39. Comment #4990

    Comment Type: Lifestyle

    Lifestyle Type: General

    Stress Level: Very Low

    Subject: Update on Weight Loss Journey - Day 90

    Today is the last day of my weight loss process (I will of course continue the process on my own) but officially, today is the 91th day of this quarterly program. My current weight is 67.5 kg / 148.8. The initial weight was 72.8 kg / 160 pounds. So I lost a total of 5.3 kg and I am really satisfied. It can of course always get better and I don’t intend to stop.

    What is important to note is, I have noticed through my weight loss process the skinny fat and cellulite on my Body Type 2. I believe that skinny fat and cellulite can only be reduced with cardio exercise. I think that building muscles right will help get rid of cellulite. But I cannot achieve that if I only regulate the diet as, of course, the weight will be reduced but the cellulite will remain where there should be muscle.

    I need to properly add muscle where I have cellulite, but that is not easy at all. In my case, I am lucky that I have been doing sports for many years and I have a good muscle mass on most my body.

    I can certainly say for the end that I am overjoyed to have been a part of this science-based process, I have changed many life habits, started my metabolism and now I have a lot more energy to do my daily activities. This cycle helped me pay more attention to my general health and understand how important it is to take care of myself and my body, and how important nutrition is in life.

    I would recommend it to anyone.

    Thank you for everything.

    • Comment #4995

      We salute your weight loss progress over the last 90 days. Your data reveals the very real nature of skinny fat and how it affects body type and metabolism, no less. Because skinny fat is a type of fat, and because, genetically speaking, it is known to replace muscles/muscle mass especially on Body Type Two (BT2), Body Type Three (BT3), and Body Type Four (BT4) body types, it has a direct negative affect on daily BMR metabolism and how many calories your body burns.

      Muscles/mass daily burns 6 calories, but fat/skinny fat only burns 2-3 calories daily. The more skinny fat you naturally (genetics) have on your body, including cellulite, the more of a negative effect it has on your metabolism. Which can negatively affect weight loss efforts. Cardio will help reduce fat and skinny fat, but resistance exercise is the key.

      The only way to replace skinny fat, be it cellulite or normal weight obesity, what have you, is to properly add muscles/mass to the area(s) of your body that have skinny fat. That is, indeed, no easy task. These weightlifting hybrid exercises can help. So can yoga, if done right — but the key is doing yoga right and properly building the muscle(s).

      We encourage you to continue your health journey. Please do not hesitate to ask questions here.

      • Comment #5012

        Thank you very much..☺️ I wish you also all the best in your weight loss process. I will be using my profile less but still commenting moving forward. Feel free to ask me anything here on my profile, it has been really nice chatting with you. 🤞😃