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My goal of eating 3000 calories to gain weight was a success because, at the end of the report, I weighed 129lbs, my weight increased by four pounds which were a result that I expected. At the end of the report, my protein levels did go up, but I did not notice a big difference with my muscles which was ideal because there are no immediate results and I have to continue the diet to notice a change. In my perspective, I have gotten positive results and I will continue the same diet to get a better result.

 

5)      Adults can safely consume 10 to 35% of daily calories from protein which works out to be about 50 to 175 grams of protein for an adult who eats 2,000 calories per day (Barlow, 2016). Compared to my protein intake, I eat 1000 calories more and I also eat up to 200 grams of protein per day so that I can develop my muscles.

4)    Eating too much protein can cause bad breath, constipation, diarrhea, and dehydration. Eating too much of protein rich food like meat can make you susceptible to cancer risks, kidney damage, and heart disease.

3)    Eating too little protein can cause muscle breakdown because your muscle is protein rich. Eating too little protein can also negatively affect your immune system making you prone to virus, infections, and other kinds of deadly disease. Some short-term risks would be damaged hair, finger and toenail breakdown, and also laziness.

2)    At the beginning of the report, I was eating between 60- 135 grams of protein, but the last seven day of the report, I was eating between 80- 200 grams of protein which was a better improvement. The reason behind the improvement at the end of the report was that I started eating four meals per day and also ate chicken and two eggs every day for the last six days of the report

1)    The reason why I chose protein was that I wanted to develop my muscles so that I can add on to my weight because I was underweight. Consuming protein can also make you feel energetic which is also why I wanted to check my protein level because I am prone to being lazy because of staying up late night. To develop my muscles effectively I started eating protein-rich foods such as chicken, eggs, beef, yogurt, and also lentils.

Protein:

 

Based on a report done on 2004, a male teen between the ages of 14-18 eat around 2,894 calories per day, but since I wanted to gain weight, I eat around 3000 calories per day. As you can see, comparing the last four days of the report I exceeded the goal of 3000 calories and ate more calories than expected.

 

5)    

4)    The most noticeable health risk associated with eating too many calories is rapid weight gain/ obesity. Other health risks with eating too many calories are that you might develop cardiovascular disease, certain types of cancer, diabetes, and increased pressure on your joint which can cause osteoarthritis, which is a disease related to your bones.

3)    Eating too little calories can cause nutritional deficiencies, which may cause a long list of health complications including, but not limited to, anemia, infertility, bone loss, poor dental health and decreased thyroid function (Diranian, 2017). Eating too little calories can also cause your metabolism to decrease, which leads to weight gain. It can also lead to eating disorders such as anorexia. A few short-term effects would be laziness, remembering things, falling sick often, and many others.

2)    At the beginning of the record, I was eating between 1800- 2000 calories per day, which was not a bad quantity of calories, but it was not the number of calories I set to eat every day. The last 10 days of recording, I ate between 2900- 4000 calories per day, which was great because I ate around 3000 calories per day, which was the goal I set, but I also exceeded my goal two to three times which was not ideal. There was definitely a change between the first couple of days and last few days. The reason behind the difference was that I started eating my breakfast and did not skip a single day, but I also started eating four meals a day so that I can increase my weight, which was the reason behind the increase in calories by the end of the report.

1)    The reason why I chose calorie intake was that I was underweight and before I started recording my food intake data, I weighed only 125lbs. I wanted to increase my weight up to 5- 7lbs in one month, which seemed like a reasonable goal to achieve. I set a goal of consuming 3000 calories per day, which is sufficient enough to attain my goal to gain weight.

Calorie Intake:

It is essential to set personal health and fitness goals because it can help you involve yourself in healthy and active living and also motivate yourself to perform better and improve your healthy active living every day, which would lead to a long-term health benefit for yourself. My health goals were to eat more calories because I was underweight and skipped breakfast every day except the weekends. I also wanted to eat a lot of protein because I am underweight and skinny and consuming foods rich with protein would help me develop muscles but also has other benefits such as bone development, tissue repairing, and many others.