Dear Blog,
Last night, I reintroduced rice and fruits into my diet. I ate only one katori of cooked rice with mutton salna and an orange. I think I have already lost enough weight. I have experienced dental issues and significant hair loss on The 4-Hour Body Diet. To prevent further dental issues, I am now brushing twice daily (previously, I brushed only once in the morning).
I will need to be very careful about the foods I am reintroducing and closely monitor their impact on my weight. I shouldn't fixate on weight alone; I also need to take body measurements to get a complete picture. I must remember that my goal is not weight loss but body recomposition. Yesterday, my weight was 87 kg.
One of the most important things I need to do is fix my sleep schedule. If I have made a commitment to myself to sleep by 11 p.m., then I must follow through—even if it means skipping dinner, kriya, or meditation. I think the physical stress from the diet, combined with the gym, is one of the reasons for my hair loss. I still haven't achieved the ideal physique I want.
Reintroducing certain foods certainly doesn't mean a free pass for others. Just because I've reintroduced rice doesn't mean I should start eating roti too. The impact of each reintroduced item must be carefully monitored, so it's best not to create too many variables. Creatine is also muddying the waters. My weight on the day I started creatine (March 9, 2026) was 85.5 kg, and today it is 87 kg. I also need to observe the impact of creatine on my hair loss.
Another supplement I definitely want to try is yeast protein. Casein has been a disappointment. Its taste, smell, and solubility are horrible compared to whey. It literally smells like detergent.
Last night, after eating the dinner that included rice and an orange, it occurred to me that I had made a mistake. I should only eat these types of carbohydrates after working out, and yesterday I hadn't been to the gym. The key to maintaining a healthy weight is avoiding drastic spikes in blood sugar levels.
I think that's enough for today. I will be back soon to reflect further. Next time, I'll talk about another food I've effectively reintroduced after losing control with it multiple times, even during the strictest periods of my diet.
Disclaimer: This post documents my personal fitness metrics, dietary adjustments, and reflections on the 4-Hour Body framework. It is not medical advice. Please consult a certified medical professional before starting any new diet or supplement program.
