Tracking My Diet: Three Days of Eating Without Gaining Weight

Record of My Diet for the Past Three Days Without Gaining Weight

Hello, I previously mentioned that my weight has been consistently on the lower side (165 cm / 48-52 kg).
The doctor advised me to record my dietary habits for assessment.
Here is my food intake over the past three days:
On March 23, I woke up around 10 AM, had a bowel movement but did not eat breakfast.
For lunch, I had a steak and noodles from a regular restaurant.
After the meal, I took 9 Wakamoto tablets.
Throughout the day, I drank a 700 cc sugary beverage and did not eat again until dinner around 5-6 PM, where I had 10 dumplings.
After dinner, I took another 9 Wakamoto tablets to aid absorption.
After work at around 10 PM, I had a late-night snack of a small bowl of chicken rice, and then I did not eat again until I went to bed around 1-2 AM.
On March 24, I woke up again at 10 AM and had a bowel movement but skipped breakfast.
For lunch, I had a bento box (meat, two vegetable sides, and a braised egg).
After the meal, I took 9 Wakamoto tablets.
In the afternoon, I did not drink any beverages but had some cookies.
For dinner, I had shrimp fried rice, and afterward, I took another 9 Wakamoto tablets.
After work, my late-night snack consisted of two pieces of bread, and I went to bed around 1-2 AM without eating again.
On March 25, I followed the same routine, waking up at 10 AM and having a bowel movement without breakfast.
For lunch, I had stir-fried udon noodles and took 9 Wakamoto tablets afterward.
In the afternoon, I bought a 700 cc sugary beverage.
For dinner, I had 10 potstickers and took another 9 Wakamoto tablets after the meal.
My late-night snack was a bowl of noodles, and I went to bed around 1-2 AM without further eating.
Overall, my routine includes a consistent morning bowel movement (due to mild irritable bowel syndrome, I have a relatively high volume of stool).
I usually sleep around 1-2 AM, and my work environment is primarily at a front desk, where I sit most of the time and do not walk long distances.
Occasionally, I need to go up and down stairs, but I do not engage in any additional aerobic exercise.
I hope the doctor can provide an assessment based on this information.
Thank you very much.

Aries, 30~39 year old female. Ask Date: 2016/03/25

Dr. Shi Guimei reply Nutrition

Dear Aries,
Hello! According to your records, your work schedule falls under the category of a late-night shift, so your lunch time serves as your first meal of the day.
It is good that you are still consuming three meals daily.
Based on your intake, your caloric consumption seems adequate; however, your vegetable intake is insufficient, and you are lacking in fruits.
It is recommended that you consume at least three servings of vegetables and 2 to 4 servings of fruits each day (with each serving being approximately the size of a baseball).
Additionally, you are lacking dairy products, so it is advisable to drink 240 to 360 cc of low-fat or skim milk daily instead of sugary beverages.
Furthermore, your intake of legumes, fish, meat, and eggs is also inadequate, and you should increase your consumption of these foods.
Most importantly, find ways to relieve stress.
Engaging in moderate physical activity or exercise daily is beneficial not only for stress relief but also for promoting gastrointestinal health, which in turn aids in nutrient absorption.
Wishing you health and happiness!
Sincerely,
Director of the Nutrition Department, Taoyuan Hospital, Ministry of Health and Welfare,
Nutritionist Shih Kuei-Mei

Reply Date: 2016/03/25

More Info

Based on your three-day dietary record and the information provided, it appears that you are maintaining a relatively low caloric intake, which may contribute to your long-term status of being underweight. Your height of 165 cm and weight range of 48-52 kg suggests that you are on the lower end of the healthy weight spectrum. While your goal may be to avoid gaining weight, it is essential to ensure that you are consuming a balanced diet that meets your nutritional needs.

Dietary Analysis
1. Meal Frequency and Timing: You are skipping breakfast, which is a crucial meal that can set the tone for your energy levels throughout the day. Skipping meals can lead to overeating later, as you may feel hungrier and more inclined to consume larger portions or less healthy options.

2. Nutritional Balance: Your meals seem to lack variety, particularly in fruits and vegetables. A balanced diet should include a wide range of food groups, including:
- Fruits and Vegetables: Aim for at least 3 servings of vegetables and 2-4 servings of fruits daily. These foods are rich in vitamins, minerals, and fiber, which are essential for overall health.

- Protein Sources: While you are consuming some protein from meat and eggs, consider incorporating more diverse sources such as legumes, nuts, and dairy products. This will help in muscle maintenance and overall health.

- Whole Grains: Instead of relying on refined carbohydrates, opt for whole grains, which provide more fiber and nutrients.

3. Sugar Intake: The consumption of sugary drinks and snacks can lead to spikes in blood sugar levels and may contribute to unhealthy weight management. It would be beneficial to replace sugary beverages with water or herbal teas and limit processed snacks.

4. Caloric Intake: Your overall caloric intake appears to be low, which may not support your energy needs, especially considering your work environment and lifestyle. It is crucial to ensure that you are consuming enough calories to maintain your weight and support your daily activities.

Recommendations
1. Incorporate Breakfast: Start your day with a nutritious breakfast that includes protein, healthy fats, and complex carbohydrates. For example, oatmeal with fruits and nuts or a smoothie with spinach, banana, and yogurt.

2. Increase Vegetable and Fruit Intake: Make it a goal to include vegetables in every meal and snack on fruits throughout the day. This will not only enhance your nutrient intake but also help with digestion and satiety.

3. Limit Sugary Foods and Drinks: Gradually reduce your intake of sugary beverages and snacks. Instead, opt for healthier alternatives like water, herbal teas, or homemade smoothies.

4. Regular Meal Patterns: Try to establish a more regular eating pattern with three balanced meals and healthy snacks in between. This can help regulate your appetite and prevent overeating later in the day.

5. Physical Activity: While you mentioned not engaging in additional aerobic exercise, consider incorporating light physical activity into your daily routine. Simple activities like walking, stretching, or even yoga can improve your overall health and digestion.

6. Consult a Nutritionist: Given your unique dietary needs and concerns about weight management, consulting with a registered dietitian or nutritionist can provide personalized guidance and support.

Conclusion
Maintaining a healthy weight is not solely about avoiding weight gain; it is about ensuring that your body receives the nutrients it needs to function optimally. By making small, sustainable changes to your diet and lifestyle, you can achieve a balance that supports your health without the stress of strict dieting. Remember, your body needs fuel to thrive, and a well-rounded diet is key to achieving that.

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