STEP 6: Analyze Your Diet

RDI values suggest that around 1000mg of calcium should be consumed per day. This diet provides an average of 371.53mg per day, less than 50% of the recommended amount [refer to Graph 1], meaning the intake of calcium is significantly lacking. Insufficient intake of calcium could lead to the reabsorption of skeletal calcium, leading to osteoporosis in the long term (MelinePlus, 2015). Sodium is required in the diet to assist in the contraction and relaxation of muscle, and work with potassium to control fluids entering and leaving cells. RDI values suggest that 460-920mg should be consumed per day.

Through research it was found the total amount of sodium in a typical meal at Chick-Fil-A which is 2000 milligrams. In my recommended amount of sodium for a day is less than 2300 milligrams. This is for one meal of the day, and this sodium level is more than two-thirds of my daily intake. There are some specific foods which contributed to the high sodium levels but the one food item that had the highest level of sodium was the chicken sandwich itself. The sodium level in the sandwich was 1640

They adopted the glycemic index to measure a person's blood sugar, 2 or 3 hours after eating a carbohydrate-rich food, compared to the blood glucose level of a reference food - sometimes white bread, sometimes pure glucose - providing the same amount of carbohydrates. A food quickly digested and absorbed by the body has a high glycemic index because it quickly increases blood sugar . Conversely, a food that is slowly assimilated by the body has a low GI. Foods can have a low GI (less than 55), medium (55 to 70) or high GI (over 70).

The target for cholesterol is less than 300 mg, and I achieved that with an average of 126 mg. For dietary fiber, the target level is 25 g, and I only got an average of 13 g. My average distribution of calories over the two days was not very close to the target values. The target range for the percent of calories that carbohydrates contributes is 45-65% calories while I got only 35% calories. For protein, the target is 10-35% of calories. I got 17% calories from protein, so I was within the target zone for calories from protein.

The Science Behind It To get your body into a ketogenic state you must eat a high fat diet and low protein with NO carbs or hardly any. The ratio should be around 80% fat and 20% protein. This will the guideline for the first 2 days. Once in a ketogenic state you will have to increase protein intake and lower fat, ratio will be around 65% fat, 30% protein and 5% carbs. Protein is increased to spare muscle tissue.

Based on my three-day diet analysis, I am meeting majority of the energy yielding nutrients such as carbohydrates and lipids. According to the three analysis, I consumed 75% of carbohydrates , and 89 % of fats. I have adequate intake of the vitamins and minerals such as Thiamin, Folate and Iron. For the vitamins and minerals like Thiamin ( 108 %) , Folate ( 84 %) and Iron ( 70 %) , I fall between the recommended values and the upper limit . There is no upper limit for the vitamin Thiamin and that is why I have above a 100%. On the other hand , there are areas I need to improve in my diet .

When one moves away from meat products, it requires them to shift their focus on other foods such as wholegrains, fruits, vegetables, beans, peas, nuts, and seeds. Studies have shown that vegan diets have more fiber, antioxidants, and beneficial plant compounds. They also appear to be richer in potassium, magnesium, folate, and Vitamins A, C, and E (Craig). Another benefit of a vegan diet is weight loss, a 2013 study showed that a vegan diet helped participants lose 9.3 lbs more than a control diet over an 18-week period (obesity.org). Employees from 10 sites of a major US company with body mass index greater than 25kg/m and/or a previous diagnosis of type 2 diabetes were randomized to either follow a low-fat vegan diet or make no diet changes for 18 weeks.

According to my result, my FFM is 89.6 lb. My FFM shows that my protein intake should be in the range of 44.8 g -89 6 grams, which I achieved based on my nutrients report (82 grams). This is important as proteins assist in maintaining lean body mass. My measured fat is 31.8 lb and my fat percent is 26.2%. Using the Garrow and Webster equation, I got 31.4 lb and 25% for measured fat and fat percent, respectively, which are both close estimations to my result.

16% of the children were seizure. Very low carbohydrate diets / ketogenic are currently being investigated for other brain disorders as well as Alzheimer's and Parkinson 7. Weight Loss A diet rich in 75% fat and 20% protein may not be necessary for adults to enjoy the benefits of the ketogenic diet. Many adults find successful weight loss in a moderate to low carbohydrate ketogenic diet with only the elimination of carbohydrates and increased calories and healthy fats approach to protein.

Another study found that as much as 20 mg of caffeine has been found in some types of decaffeinated coffee. Note also that a 12-ounce can of your favorite soda may contain 30 to 35 mg of caffeine. Of course, compared to a cup of regular coffee, which typically contains 95 to 200 mg of caffeine, this amount is relatively small. Experts warn, therefore, that drinking 5-10 cups of decaf coffee per day can equal the level of caffeine found in one or two cups of regular coffee, which could be harmful for people with kidney disease or others who are sensitive to the chemical.

It was on sale for $2.00 for $4.00 regular pricing $2.79. Amy & Brian Young Coconut Juice had 60 Calories in the coconut juice, 70mg of sodium, and 14g of sugar. The best choice nutritionally is Almond Milk this is because it has healthier

Protein shakes marketed towards body builder can have up to 40 grams per serving. While protein is necessary for those losing weight, the extra protein has amino acids which help to build muscles. Calories Meal replacement shakes are intended to be used to replace a meal. They are usually higher in calorie content because of this.

Women who are using food stamps are, on average, 5.8 pounds heavier than regular women. The author also educates that in 2008, almost 28 million people received food benefits from the government (Grabmeier). Food Prices and Obesity: Evidence and Policy Implications for Taxes and Subsidies written by Lisa M. Powell and Frank J. Chaloupka also agrees with these articles by notifying that the price of a calorie is cheaper in unhealthy foods. One possible solution that these authors propose is simply to lower the price of healthy foods or raise the price of unhealthy foods. Unlike Peralta and Grabmeier, Powell and Chaloupka also link obesity to tobacco use.

Characteristically following the 3 Week Diet system causes the daily body fat losses that range from 0.75 to one pound. When you do the workouts recommended by the system in addition to following the diet and fat loss routine, you will be capable of eliminating more than one pound of unwanted fat from your body. Due to this, you will start observing some good progress within a couple of days after starting this weight loss program. How the 3 Week Diet system does assist you in enhancing your fat-burning goals?