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Overall, stick to the template of paleo, know what foods are paleo and eat until you’re full.
So am very busy in the morning, i have to leave the house by 8am, I dont have time to make breakfast am wondering if i can use fruits and some vegetables or almonds in the morning , and is it okay if i dont eat meat in this diet.
Hi, I was wondering how can I purchase your recipient book as it only asks for my acc details but not the address where I want it sent to? Hi, Thanks for this info – I am keen to use paleo nutrition for triathlon coaching and nutrition plans as part of my triathlon plans and I appreciate the information here. In this 6,200+ word in-depth review, I’ll share my overall experiences with my 21 day fast (Feb 4 – Feb 24 2011) as well as week 1 post-fast (Feb 25 – Mar 3).
If you’ve not read my original fasting article, you should do so first as it provides the background of my fasting trial and why I embarked on it. For sure, I’ve emerged from the fast a different person than before – not just physically, but emotionally as well. While there was no special reason why I set the fast duration as 21 days, in retrospect it was just right for my first fast.
I’ll now comment on different takeaways I got from the fast, starting with the physical aspect. The skin improvement is a much welcomed change, because it can be quite annoying to get pimples.
This is the lowest weight I’ve ever been in my whole life – the last time I was at this weight was when I was 16-17 (and 2-3 cm shorter than my current height of 1.7m too)! You might have heard the saying before “losing weight is 80% what you eat and 20% exercise”.
My stomach has been cleansed out during the 21 days. As I wrote in Day 4’s post-fast update, . Like my physical detox, my emotional detox during the fast can be broken down into 3 phases as well. Frankly speaking, I knew it was a matter of time before I would eventually get back to the fundamental topic of personal growth – self-image and self-love, so in a way I’m really excited about it.
A lot of these issues seem intuitive, but they’ve been so subconsciously embedded and closely interlocked that I was unable to draw light to them for a long time. By having the 21-day break from food, it really gave me time to take a step back from eating, and gain proper perspective on food, its role in my life, and what exactly I want it to be.
The fast has helped me clear a lot of my outstanding issues with food, but at the same time I recognize there are still subconscious issues to be addressed. Beyond eating to emotionally fuel myself, I would also eat to express gratitude and love to my parents. It was then that I realized I have the right to say no if something is not the way I want it to be. As for showing love and appreciation to my parents, I’ve learned to stop using food as the proxy of expression, and instead communicate more openly with them. In between objectively observing food, I got a chance to examine my feelings of nostalgia toward food. Being conscious of this relationship with food helped me to untangle the messy web I’ve entangled myself in.
Firstly, you definitely do not die from not eating for 21 days (in fact the average, acceptable weight person has reserves that can last 40 days, with longer duration for heavier people). The funny thing is that I’ve lived a large part of my life freaking out and living in fear that I might die from not eating enough. In primary school, my teacher always warned us never to go without food for more than 4 hours because she suffered from irreversible damage to her stomach walls from irregular eating hours. While some fasters reported having increased mental clarity and creativity during their fasts, I didn’t experience any of that. I read in a fasting literature that fasts have to be longer than 21 days to “awaken the higher mind functions” – i.e. For sure, just like any change agents, water fasting is just a platform to jumpstart the process.
Ideally I’d go with a full raw vegan diet, but ultimately convenience is a big thing to me, and the raw diet is not at all supported where I live. The third thing, and perhaps the most important of all, is to eat based on my daily caloric and nutritional needs, and nothing else. In the past, I ate based on many different sensations and emotions which I thought was hunger.
Now that hunger has a new-found meaning in my books, the question goes back to – Why do we, as humans, even need to consume food to live in the first place? Given that, the guiding factor as to how much and what we should eat a day should then be based precisely on that – what’s required to fully meet our daily energy and nutritional needs, so we can live our life to the fullest. I estimate my daily energy expenditure is about 1,600 calories, so I need the same amount to maintain my weight. I feel that the fasting experiment has definitely been a big step forward in bringing the Personal Excellence content quality to a whole different level. I’ll likely post another post-fast update at the one-month mark post-fast, just to let all of you know where I’m at.
If you’d like, you can download the PDF file of this paleo diet meal plan from the bottom of this section.
I know I just said this, but plan to have a serving of vegetables with every single meal if you can. However, if you like the idea of receiving a new paleo meal plan each week, you might like to try our paleo meal planning service. When he's not eating 80% paleo, he's challenging himself to do the impossible and build other IMPOSSIBLE companies. My aim is to show triathletes a way to eat for performance and health, and I think the stock advice from British triathlon and sports nutrition in general results in inflammation and ill health.
I’ll include the positive benefits I’ve gained as well as the detox I had to go through during the process.
I’ve achieved all the key objectives I set out for at the beginning of the fast, which were (a) physical detox (b) establishing a new relationship with food (c) providing an open platform for Personal Excellence readers to learn about fasting together without judgment or prejudice (d) emotional detox and last but not least, (e) weight loss. Any longer and it would have been too dragged out (I was cycling through similar revelations toward the end) and any shorter and I wouldn’t have experienced the deeper benefits of the fast. While my skin used to be oily (to very oily if I ate fried food), it’s now more normal to slightly oily.
Well, this didn’t happen during the fast. I didn’t have any outbreaks during my period too, when usually I’d have an outbreak before my period starts. I always thought my skin was inherently oily and that I had to live with pimples for the rest of my life.
While it’s true that oily skin leads to zits and pimples, and that your skin type is probably hereditary to some degree, it seems that your skin type can be dramatically improved via your diet. Granted, some of the loss is due to not having food and sodium in my system (sodium causes water retention), so I can imagine the weight going up slightly after resuming regular meals.
Weight loss has always been something I’ve  battled with for a big part of my life, with me constantly bouncing back-and-forth between exercising, wanting to eat healthy, and emotional eating. All the smaller clothes I bought in the past all fit great now, and it feels great being able to wear them. At this point I’m not sure the weight my body will end up at after I resume normal meals – I’m also not sure the final weight I want to maintain – whether it’s 55kg, lesser, or more. This was when my physical energy began to decreased as my body channeled the energy inward for healing.


I was experiencing constant strong nausea, headaches, very bad light-headedness and stomach aches. I’ve posted them under “Re-establishing a New Relationship with Food” section below, so I’m not going to repeat them here. I felt like I was soaking in a pool of emptiness, and underneath that was a huge, overwhelming feeling of self-contempt which felt very foreign and didn’t register even with my earliest memories. I’ve always known for a while that I have many deep subconscious linkages surrounding food that need serious exploration, so I was glad that the fast gave me the emotional and physical space to do so. I’m finally able to see and recognize food for what it is – a physical fuel to sustain life – nothing more, and nothing less.
If I ever felt stressed, bogged down, or needed to do some brain work, I would automatically reach out for food to get relief. If my parents ever cooked or bought something, I felt it was an obligation to eat the food, else the food would go to waste.
It’s perfectly okay not to eat something if I don’t want to and to choose the foods that I do want to eat.
I’m now talking more often with them and I also make it a point every evening to join my dad in watching TV (his favorite evening pastime). I feel that a large part of my past eating habits were never because of the food itself, but to chase down emotions I would get from eating them. It was merely a proxy by which I could reconnect with the emotion, and because food itself wasn’t the source of the emotion, it led me to eat more of it just to chase down the emotion.
Rather than chase after food to reconnect with the emotions (and never getting anywhere), what I should do is to connect with the emotions directly at the source. It suddenly made me realize that majority of the general population actually know very little about the human body, and a lot of what they say about eating, diets, the body’s limitations and capabilities are not true at all. It was an extremely powerful realization, and there are actually 2 points I want to make about this. By that standard, it’s actually really hard for anyone to truly die of hunger in the modern society. Even at the end of the 21 days, I never experienced true hunger – the strong craving for food that comes not from the stomach, the mind or the heart, but the throat. I experienced difficulty breaking the fast during the first 2 days, where the watermelon and apple pieces I ate were untouched by my stomach. While many may be attracted to water fasting for the obvious weight-loss benefits, it’s so much more than that.
The most important thing is what one does after the fast to maintain the positive benefits, from improved skin, weight loss, physical detox, etc.
It’s possible for one to be vegan but still be very unhealthy, since vegan food can still be junk, processed and oily.
I do see this as a transition phase to a full LFRV (low fat raw vegan) diet in the long run though. Since I’ll be sticking to a clean, vegan diet that’s high in fresh fruits and vegetables, I do not foresee any deficiency in the area of vitamins and minerals.
Beyond just a good breadth of topics, I also wish for Personal Excellence to be an alcove with strong depth of coverage in life’s different personal growth topics. I'm Celes and I'm here to help you achieve your highest potential and unleash your magic to the world. Otherwise, you’ll feel hungry and try to fix it with carbs (which just bring back the cravings). I don’t eat pork due to religious reasons, but I do LOVE bacon and have been able to find beef and turkey that follow the Paleo requirements. I have a hour after my command work out and to shower, change, get ready, drive 10 min to base to get to work. I don’t have a habit of using skincare products, and when I do use them, it’s either to remove make-up or as part of a weekly cleanse. Since I had read up on water fasting on Days 0-1, I was mentally prepared to go into the fast with full force.
I felt a lot of these detox were from the meat, processed food and junk food that I ate before I became vegetarian, because a lot of those past memories kept flooding over me then. Many of these symptoms would show up suddenly during the day, then disappear after a few hours. To be honest, I’m glad that I’m finally able to gain closure on many of these long outstanding problems after all these years. Bear in mind that fasting is not and will not be a holy grail which will resolve all your problems as I mentioned in 12 Tips To Achieve Fasting Success. This led me to eat a lot of junk food, fried food, unhealthy food, etc, which I normally wouldn’t want to eat, but do so any way because they were there. And afterward, because I felt bad for eating something I didn’t even want to eat in the first place, I would eat more as a sort of self-punishment. Drama serials depicting people on the brink of death from not eating for a few days might want to get some reality check right there. If it’s been a few hours since I last ate, I would worry that I wasn’t taking proper care of myself (see #1 Food as Love). For me my biggest gains during the fast were the physical detox, weight loss, re-established relationship with food and emotional detox. I also felt nauseous after eating, and at some points my body tried to vomit the fruits out. I think I went up to heaven right at the instant (if you recall, I was obsessing with vegetable wraps after seeing someone have one on Day 16 of my fast). While I have lost a fair bit of weight thanks to the fast and I’m happy for that, it is the revelations and physical detox that I’m most grateful for, followed by the weight loss.
Without proper follow-up plan and commitment to change, everything will simply revert to the way they were in the past. While I tried to be vegan where possible, a lot of times I was flexible when there were limited food selections, hence making me more of a lacto-ovo vegetarian (i.e. The primary reason why we eat is because it’s a fuel so we can live longer, and have a richer experience of life.
I won’t be counting calories because it’s laborious, though I’ll weigh in weekly to ensure my weight stays consistent on the whole (though I’m planning to get back into exercising in a couple of weeks, so there might be some gains due to increase in muscle mass). A large part of what gives me joy in life is the ability to pursue my growth and actively share my endeavors and experiments with all of  you, so all of you can take the best lessons for yourself. My plan for this year is to further expand on the boundaries of growth and produce more powerful content that makes a real difference in people’s lives. I like to prep as much as possible and then just throw it all together at meal time, or pre cook. I didn’t want to have to go through all the recipes, cut them down for one person, and then create a new shopping list. I am not looking to spend money to find out more about paleo diets, but I am VERY interested.
My pores have reduced a fair bit, to the point where make-up looks very fine when put on – like it’s airbrushed, even. I find daily cleansing too much of a hassle, plus I don’t like to put stuff on my face if I don’t have to. I don’t get acne, but I do get zits and occasional outbreaks (the large pimples with pus in them).


And now as I start off on a clean diet of fresh fruits, vegetables and vegan meals in week 1 post-fast, my skin maintains the same condition as during the fast. In retrospect, I remember experiencing better skin after my 21-day raw food trials in the past too (I’ve been on 3 raw food trials in the past 2 years). Over the past 8 years or so, my weight has slowly crept up by about a kg or so every year, despite efforts to lose weight. I’ve got quite a few people commenting on how sharp my jawline looks now compared to the past. I definitely plan to get back to exercising after regulating my diet to tone up my body, so the increased muscle mass will definitely lead to a few additional kgs. My best recommendation is to lose weight via limiting food intake (be it juice fast, water fast, healthy eating, etc), then build tone through exercise. When I wasn’t out with coaching, I would spend a big chunk of time sleeping each day, to the extent where I was very sick of lying down. I figure if there’s anything that needs to be cleared out of the digestive tracks, it’ll clear by itself either during or after the fast.
It’s about making the commitment and conscious decision toward healthy living, through proper diet and exercise.
Looking at the picture makes me tempted, I get excited about eating it, I feel happy when eating, but after eating I never feel happy.
I also had quite an interesting time observing reactions of people who knew that I didn’t eat for 21 days and freaking out about that, because it reflects how deeply embedded these conditioning and beliefs are, despite being untrue.
Looking back, a lot of my past eating behaviors were driven by emotions, thoughts, and even physical sensations, all of which had nothing to do with real hunger at all. That actually got me panicking for a while because it felt like I was stuck in fasting limbo – wanting to eat but not able to process the food! Some people use fasting as a quick fix for their problems, and end up looping through the same issues after their fasts are over. Truth is, all of them were irrelevant to true hunger, which is physical craving of food from the throat.
It was definitely a very enjoyable experience doing this experiment and sharing with all of you. I was hoping to find out how many people the meal plans are created for so I could just divide the shopping list. Which is somewhat ironic as I used to manage skincare brands when I was working in corporate in the past. Thirdly it can really bring down your confidence level, especially when you have a bad outbreak. Clothes-size wise, I used to wear size 11 (US) shorts, and now I’m able to fit in size 8 (US) shorts somewhat loosely. If you want to lose weight but you experience emotional eating behaviors, start by addressing that first, because chances are that’s what’s keeping you from losing weight. I believe some of the physical detox spilled over emotionally too – facing both physical and emotional detox together was very overwhelming.
However, the awareness in itself is a big step forward IMO, since it helps me become privy to my next leg of obstacles in my journey of growth. Since young, my parents, especially my mom, would buy all sorts of food and snacks home, as a display for their affection. For a long time, the dominant conversation running in my mind was “I need to eat; It gives me energy to do what I’ve to do”. It could be the supposed joy that eating the food brings, as always depicted in commercials, posters and TV shows.
Doing so helps to tackle the issue at the root, and take food, an unrelated agent to begin with, out of the equation.
To begin with, I’ve never experienced any issues with mental clarity before my fast; consequently I’ve always felt improved mental clarity since switching to a vegetarian diet in 2008.
It was only on Day 3 that I finally succeeded in breaking the fast (more in Day 4’s post-fast update). In the evening, I had a cooked vegetarian meal, with brown rice, vegetables, potato and mock curry chicken.
That means no more eggs, diary, milk and cheese ever again (FYI for those who don’t know, there are vegan cheese made of soy so these can be used as animal cheese substitutes).
I’m also cutting out instant noodles too (one of my staple foods in the past), which is essentially just a pack of dried, fried flour with no nutrition at all. I hope that in sharing what I went through above, you’ll be able to get insights on your situation too if it applies. If I was not running PE, I doubt there would have been as much incentive for me to take on a 21 day fast and document it to this extent, so thank you for being a part of this journey with me. There was a point when I was in university when I would get outbreaks every few days, and it was very depressing.
It’s also a lot more comfortable to walk in high heels, because I’m not carrying around excess body weight. My heart rate was slightly faster and stronger than usual, but still well within the 60-80 bpm average. It was almost as if my body knew that I was going for a 21-day fast and it was wrapping things up. In retrospect, I can’t imagine how I even allowed myself to eat all those unhealthy, highly processed and junk food in the past. I remember they would buy an item from each food stall every Sat, just so me and my brother could have our pick of what we wanted. Not eating for 21 days straight during the fast and surviving perfectly well made me realize how far I’m away from ever “dying from hunger”. Creativity has never been an issue either – doing what I love every day is a never-ending fuel for new ideas and inspiration. There may be times when I’m not able to adhere to the guideline, but on the whole it’s the ideal I want to work toward.
One of my coaching clients was very amazed when she saw me after the fast – she remarked that my skin looked really bright and radiant (and I didn’t put any make-up on when I met her for our session). The outbreaks stopped (somewhat) when I grew older, but I continued to get zits and small pimples.
My walking posture has improved as well (if you notice, heavier people tend to slouch quite a bit because of the excess weight they carry around). Even as I explore the deepest side of me, I could feel a speck of nostalgia toward some meat items – not because I want to eat meat (I’ve absolutely no interest in eating meat ever since I turned vegetarian in Jan ’08), but because of past positive memories I had while having meat-based meals. All my worries in the past were unfounded and merely figments of imagination and false conditioning.
The first question my dad asks me every day when he returns home is “Have you eaten?” or “Do you want me to buy any food for you?”. My mom, on the other hand, busies herself with grocery shopping and cooking (on top of running her fruits stall) in ensuring the family is well-fed.



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