Experiment

Dietary details
I logged my food intake for some representative days using myFitnessPal. Ive made that
data openly accessible. I put info for an average day into nutritiondata.self.com to get a
more detailed nutritional profile. Here are the files: baseline, vegan, and post.
Heres the basic summary. The %s are % of net calories.
Baseline
Vegan
Post
Calories
3972
2867
3592

Net Calories
3904
2761
3516
Carbohydrates
171 g
252 g
216 g
Fiber
34.2 g
53.1 g
37.9 g
Net Carbs+
146.8 g (15%)
199 g (29%)
159.1 g (18%)
Starch
72.9 g (7.5%)
92 g (13%)
85 g (9.7%)
Sugars
51.4 g (5.3%)
42.8 g (6.2%)
56.9 g (6.5%)
Sucrose
8.7 g (.9%)
13.7 g (2.0%)
11.1 g (1.3%)
Fructose
6.7 g (0.7%)
6.4 g (0.9%)
7.1 g (.8%)
Net Fructose
11.1 g (1.1%)
13.3 g (1.9%)
12.7 g (1.4%)
Fats
278 g (64%)
193 g (63%)
228 g (58%)
SAFA
144 g (33%)
95.9 g (31%)
102 g (26%)
MUFA
60.4 g (14%)
66.6 g (22%)
71.5 g (18%)
PUFA
13.7 g (3.2%)
10.9 g (3.6%)
13.9 g (3.6%)
-6
10.6 g (2.4%)
10.0 g (3.3%)
11 g (2.8%)
-3
2.2 g (0.5%)
0.9 g (0.3%)
2.1 g (0.5%)
Ratio of -6/3
4.8
11.1
5.2
Protein
207 g (21%)
68.2 g (10%)
182 g (21%)
amino acid score
115
75
122

Net calories = cal 2*fiber(g)

+
Net Carbs = Carbohydrates fiber

Net fructose = fructose +0.5*sucrose

The lower calories post as compared to baseline is due to slightly lower meat consumption,
and much lower butter consumption, with slightly higher nut consumption.

Result