Weekly Diet Review
Weekly Diet Review for May 20 – 26, 2018

Weekly Diet Review for May 20 – 26, 2018

Foods for the week

Flesh & Fresh foods occupied 76% of total calorie intake while seeds and starchy foods 11%. Raw food ratio was 85% and daily water intake was 5.2 liter.

Food Ranking (calorie-based, for two of us)

Food Ranking (weight-based, for two of us)

Summary by Food Category

Intake of Three Basic Components of ORS (per Day)

See ORS Ratio.

Caloric Balance

I ate 2,377kcal/day.

I burned 2,680 kcal/day.

I made a deficit of 2,125 kcal for the whole week to reduce my weight.

Caloric Balance (kcal/day) and Macronutrient Ratio

My activity level last week was between medium and high (*1).

*1 The Estimated Energy Requirement reported by the Ministry of Health, Labour and Welfare (MHLW) for male in my age are 2,100 kcal (low activity level), 2,450 kcal (medium) and 2,800 kcal (high).

My protein intake (39.6g/day) and macronutrient ratio didn’t satisfy DRI goal (*2) because this week was exceptional for recovery from rapid weight gain in the previous week and I intended weight reduction by high-carb-low-fat diet.

*2 Dietary Reference Intakes for Japanese (DRI) 2015 formulated by 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).

Weight Trend

I trimmed approximately 1.2 kg this week.

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