Weekly Diet Review
Weekly Diet Review for Jan 7–13, 2018

Weekly Diet Review for Jan 7–13, 2018

There were four meat days. I tried to choose low fat, lean meats. Weekly average intake was 2,424 kcal/day.

It was a very windy and cold week. My burnt calorie was 2,507 kcal/day.

Calorie intake and outgo were almost balanced at -83 kcal/day.

Intake of Three Basic Components of ORS (per Day)

See ORS Ratio.

Caloric Balance and Macronutrient Ratio (kcal/day)

Dietary Reference Intakes for Japanese (DRI) 2015 formulated by the Ministry of Health, Labour and Welfare (MHLW) provides the Dietary Goal (DG) of macronutrient ratio: Carbs 50-65%, Fats 20-30%, Proteins 13-20% and Recommended Dietary Allowance (RDA) of proteins intake: 60g/day for males in my age (50-69 years).

This week’s carb ratio was barely in excess and fat was short by 7 percentage point compared to DRI. My protein intake this week was 121 g/day, which filled RDA.

65% of total calorie came from Flesh and Fresh foods. Raw food ratio was also 65%. Starchy foods were 14%, which is higher than it should be in the Flesh x Fresh Diet.

It seems I have gained weight at the rate of 189g/day. I wonder if low-fat meals really served my purpose.

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