Journey's Diary

[Journey]

Hello. Today has been my third day on the Wai Acne Sample Diet. I entered the foods I ate in the nutritional calculator but I have no idea whether I am eating enough or not. Also I am 19 and 5'11 (180 cm) and weigh about 129 lbs. Can someone take a look at the data I pasted below and let me know whether I am eating enough/getting enough vitamins and nutrients? Thanks!


RDA: FDA Women, 19-24yr (164cm/65in, 58kg/128lb)

Your selection:
[Item 1] 1units, medium of Banana (Musa X paradisiaca), [1],
[Item 2] 2units, big of Banana (Musa X paradisiaca), [1],
[Item 3] 3units of Apple (Malus sylvestris), no skin, [1],
[Item 4] 2units, big of Cucumber (Cucumis sativus), peeled, [1][2],
[Item 5] 1units of Avocado (Persea americana), California, [1],
[Item 6] 6table spoons of Olive oil (Olea europea), [1],
[Item 7] 10g (grams) of Tuna (Thunnus spp.), [2][1],
[Item 8] 20g (grams) of Salmon (Salmo salar L.), [2][1].

Weight:.................................1619.02g

Nutrients...............................Quantity..............RDA

Energy..................................1715.39kcal .....2200.00kcal
Carbohydrate.............................174.31g ..............?g
Fat......................................120.23g ..............?g
Protein...................................17.56g ..........46.00g
Water...................................1299.08ml .............?ml
Fiber.....................................28.15g ..............?g

Vitamins
Vitamin A, RE (Retinol Equivalent).......244.49mcg .......800.00mcg
-Beta-carotene..........................2200.80mcg ............?mcg no data:1,2,3,5,6,7,8
Vitamin B1, Thiamin........................0.62mg ..........1.10mg
Vitamin B2, Riboflavin.....................0.74mg ..........1.30mg
Vitamin B3, Niacin/Nicotinamide............7.18mg .........15.00mg
Vitamin B5, Pantothenic acid...............4.61mg .............?mg no data:8
Vitamin B6, Pyridoxine.....................3.37mg ..........1.60mg
Vitamin B8, Biotin.........................6.52mcg ............?mcg no data:1,2,3,5,6,7
Vitamin B9, Folic acid...................267.36mcg .......180.00mcg
Vitamin B12................................1.00mcg .........2.00mcg
Vitamin C, Ascorbic acid..................80.49mg .........60.00mg
Vitamin D................................148.56IU ........400.00IU
Vitamin E.................................14.79mg ..........8.00mg
Vitamin K.................................90.38mcg ........60.00mcg no data:1,2,3,5,6,7,8

Minerals and trace elements
Calcium, Ca..............................142.79mg .......1200.00mg
Iron, Fe...................................5.02mg .........15.00mg
Magnesium, Mg............................273.55mg ........280.00mg
Phosphorus, P............................369.16mg .......1200.00mg
Sodium, Na................................50.36mg .............?mg
Potassium, K............................4022.53mg .............?mg
Zinc, Zn...................................2.54mg .........12.00mg
Iodide, I.................................22.44mcg .......150.00mcg no data:1,2,3,5,6
Selenium, Se..............................18.84mcg ........55.00mcg no data:5

Total sugar................................0.00g ..............?g no data:1,2,3,4,5,6,7,8
Glucose....................................4.98g ..............?g no data:1,2,3,5,6,7,8
Fructose...................................4.81g ..............?g no data:1,2,3,5,6,7,8
Sucrose....................................0.33g ..............?g no data:1,2,3,5,6,7,8
Lactose....................................0.00g ..............?g no data:1,2,3,4,5,6,7,8
Starch.....................................0.00g ..............?g no data:1,2,3,4,5,6,7,8

Fats
Fat, saturated............................16.71g ..............?g no data:7
Fat, monounsaturated......................80.04g ..............?g no data:7,8
Fat, polyunsaturated......................11.50g ..............?g no data:7,8

Omega-3 fatty acids
18:3 n-3, linolenic acid (LNA).............1.25g ..............?g
20:5 n-3, eicosapentaenoic acid (EPA)......0.25g ..............?g
22:5 n-3, docosapentaenoic acid (DPA)......0.10g ..............?g
22:6 n-3, docosahexaenoic acid (DHA).......0.65g ..............?g

Cholesterol................................8.69mg .............?mg no data:7

[CSIV]

Welcome Journey!

I'm no pro, but I will contribute some of what I think. It looks like you are eating too little in general with only 1700 Cal (especially if you are an active person), which is easy to do from my experience. You might want to eat more fruit or add some fruit juice to your diet. Maybe eat more quantity of raw animal food too, I could be wrong since I'm not familiar with how much fish should be eaten but it seems low. A lot of cucumber though, I eat hardly any since it filled me up without significant energy (I now eat avacado and tomato salads when I find good tomato).

I don't feel I can comment to much on specific nutrients, but I'm sure someone will!
Keep it up, pay attention to how you feel, and keep experimenting

[Journey]

Hey CSIV. Thank you so much for your input! I am not very active at all. I was told to eat 2-3 ounces raw fish and each piece of sashimi weighs about 1 oz so I don't know if I should eat anymore.

[Oscar]

Like CSIV said, you're not eating/drinking enough. Aim for at least 2000kcal per day, but probably more in the direction of 2300 (since you're taller than I am). We use a minimum guideline of 2:1 for the sugar:fat ratio. You're now on 174:120 which boils down to 1.45:1, so you need to add relatively more sugary fruits than fats.

On the ASD the amount of protein is limited, but not as much as you're eating now (30 grams total):
For short men: maximally 60 gram (2.1oz) raw fish OR 3 egg yolks a day (or a combination thereof).
For tall men: maximally 100 gram (3.5oz) raw fish OR 5 egg yolks a day (or a combination thereof).

[Journey]

Thanks Oscar. I guess I'll have to eat more fruits. Well I'm female, so my max is 50 grams. (1.80z) I am pretty sure that I eat about 2 oz of sashimi each day.

[Oscar]

Oops! You're a tall female then.
Spread the eating/drinking, so you eat or drink something every half hour or so. If it's difficult to eat more, then juice and add sugar if needed.

[RRM]

Drinking juice is really most easy.
Otherwise you may feel you have to stuff yourself constantly.

[Journey]

haha no problem Oscar. Thank you. I didn't specify that I was female in my earlier post.

[Journey]

Thanks RRM. I am still waiting on my juicer so I will just have to try to eat more until then. As far as the vitamins and minerals go, am I fine?

[RRM]

As far as the vitamins and minerals go, am I fine?

Unfortunately, no, you need to eat more fish (30 gram is too little); you can safely double the portion.
Of course you can also consume egg yolk.
And you need more fruits, also to consume sufficient energy.

[Journey]

Oh okay thanks! I am also still unsure about the right combination of carbs/fats. When I only ate fruits and then at the cucumber//tomato/olive oil salad, I was fine. However, when I began mixing the olive oil with the fruits as I ate throughout the day, I got cramps/felt bloated. How should I mix the fruits/olive oil? Today i have just been eating the fruits without any olive oil for fear of awful cramps. Should i eat the fruits, then drink some olive oil right after? If so, how much olive oil?

[Oscar]

You can use it as a sort of dressing, so just sprinkle a little over a fruit salad, or take a small sip after eating a fruit.

[Journey]

Thanks Oscar. I will try that.

[Journey]

So it's been about a week since I've been on the diet and I have seen some improvement in my skin. I know the diet said that supplements are not allowed. However, I am slightly anemic and I usually take iron supplements. Am I am getting enough iron on this diet? I was fine not taking the supplements, but I've had a few headaches today which usually occur when my diet is low in iron.

[Oscar]

You should get enough iron on this diet. Because of your supplements your uptake might need some time to adjust, but if you're worried, these foods contain iron: fish, egg yolk, dried fruits, hazelnuts, Brazil nuts, coconut, rambutan, olives, granadilla and carissa.