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Yeah, I have noticed a lot of people getting "fatter" then the "normal" japanese.
Well, I stoped drinking all soda. I do mostly water and green tea. When I am out I will sometimes get a "enhanced" water... normally has like 15cals.. harder to find normal water then you would think.
I tend to eat 3 meals a day, no real snacks. The amount of rice I eat is insane, so carbs are all over the place.
I think the shakes will work well, I like having cheap option.
I would say the largest "empty" cals I get is from beer. Japanese people love to drink, so many events have beer, even going to the park.
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