Draglist's Journal, 31 Jan 22

January 2022 Recap: Daily Average: Exercise: 2519kcal, Food: 2011kcal (Fat: 87.62g, Protein: 139.63g, Carbs: 101.62g, est. alcohol: 257.42 kcal)

December 2021 Recap: Daily Average: Exercise: 2518kcal, Food: 2291kcal (Fat: 93.94g, Protein: 141.94g, Carbs: 125.70g, est. alcohol: 374.98 kcal)

On the long-term trend (measured by TrendWeight.com), I lost 1.7 net pounds over this time last month. My body fat percentage was down by 1.0 percent (3.0 pounds). My lean mass increased by 1.3 pounds. I ate 280 fewer calories per day on average, and I burned 1 more calorie per day). I did 16:8 IF and added a 5-day fasting-mimicking diet (FMD) on the third week of the month. But the first ten days of the month were sort of an extended eating holiday, with my daughter extending her Christmas visit. I did some recovery, but I didn't lose all the weight gained over Christmas. I'll keep working on it in February.

My average carbs went from 126 to 102 total grams per day on a 70-gram target. My average fat intake went from 94 to 88 grams per day on a 70-gram target. My protein stayed consistent, going from 142 to 140 grams per day on a 164-gram target. My estimated alcohol intake (total calories minus macros multiplied) went from 375 to 257 calories a day, mostly red wine and a little whiskey.

I ended the month at 228.0, losing just about exactly half of the extra weight put on during the holidays. After January FMD, I weighed 225.7, and my body fat percentage got to 27.2.

For February, I will increase protein by 16 grams per day to hit one gram per pound of desired body weight (180). I will target 60 grams of carbs during the week but may add a few extra on the weekends. I'll target 80 grams of fat. That will add up to 1680 calories per day. This is about 17 percent less than my estimated sedentary daily energy expenditure of 2028 calories on an estimated 1843 Basal Metabolic Rate (per keto-calculator.ankerl.com). I track exercise calorie burn with a Fitbit, but I do not use that to target weight loss.

Good luck with YOUR February!

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1890 kcal

Fat: 108.61g | Prot: 143.72g | Carbs: 103.69g.   Breakfast: Premier Nutrition High Protein Shake - Chocolate, Coffee. Lunch: Bigelow Tea Green Tea, Cucumber (with Peel) , Lindsay Green Olives, Grimmway Farms Carrot Chips, Dole Hearts of Romaine, Colavita Extra Virgin Olive Oil, Celery, Tomatoes, Emerald Natural Walnuts & Almonds. Dinner: La Banderita Carb Counter Street Taco, Milk (Whole Milk) , Chipotle Mexican Grill Barbacoa, Chipotle Mexican Grill Keto Bowl. Snacks/Other: Pure Vitamin Club Broad-Spectrum Magnesium Caps, Premier Nutrition High Protein Shake - Chocolate, Sotoomi Tongkat Ali, Dorado Fadogia Agrestis, Rani Turmeric Ground, Nutricost Boron, Nutricost KSM-66 Ashwagandha Root Extract, Berberine, Antarctic Krill Oil, Club House Sub-Lingual B-12 Tab, Daily Multicap, MK-7 Vitamin K2, Vitamin D3 5000 IU, Trader Joe's Raw Brazil Nuts, Bragg Organic Apple Cider Vinegar, Kroger Sauerkraut. more...

2348 kcal

Exercise: Fitbit - 24 hours. more...