No, you haven’t missed a week. It was a scheduling thing. Instead of meeting on a Saturday, I met with Coach Deb on a Wednesday.
And, good news! My food sensitivity results were in, so I was excited to really dig in and start creating my menu plans based on real data.
Did I mention I’ve been meal planning for EVER? I use Plan to Eat (an amazing app, and an affiliate link because I love it so much!) and have been known to plan my meals out up to 3 months in advance. It’s so easy to re-schedule recipes you love so that they appear in your plan, and before you know it, you have days and days and days of meal planning accomplished. I’ll plan on a whole post about how much I love Plan to Eat another time.
For now, let’s get back to my week.
The test results!
My food sensitivity (IgG) test results were essentially a non-event. The highest reaction was moderate, and that was for banana and peach (and they were in the low end of moderate).
Foods in the low sensitivity range were:
- Lima beans
- Cow’s milk
Not even worth worrying about, to be honest. And such a huge difference from the foods I had tested as being sensitive to 5 years ago (ALL the grains, to start with!)
Summary: I don’t need to restrict any foods.
The genetic testing gave me personalized nutrition and fitness recommendations based on my DNA analysis, paired with my height/weight/gender information.
The results are a bunch of letters that don’t mean anything to me, so I’ll focus on the recommendations.
My recommended macros (if you’re not familiar with macronutrients, that’s the ratio of fat, carbohydrate, and protein intake in a single day) is:
- 20% fat
- 25% protein
- 55% carbs
(that’s percentage of total calories)
It also recommended that I do 2-3 hours a week of vigorous-intensity exercise. That is not going to happen right now when I can’t even walk up steps without assistance. But I’ll work towards it.
The plan is to aim for a 1.5-2lb weight loss each week. That’s a healthy goal for me.
I do have the “less favorable” version of the LEPR gene, which means I experience issues with increased levels of hunger and decreased energy levels. Oh boy, do I feel that! But this is why I’m doing this program – to learn how to counter those issues.
The weekly results
The InBody scan showed:
- Weight is down by 1.4lb since last week (total -0.7lb – I gained,then lost)
- Total body water down 2.2lb (total -0.4lb)
- Lean body mass 2.6lb (total -0.4.b)
- Skeletal muscle mass down 1.8lb (total -0.7lb)
- % body fat up .8% (total +.1%)
The segmental fat analysis is interesting. I won’t go into details on all the numbers, but apparently all the fat in my trunk is moving to my legs!
There’s so much good information on these InBody scan reports, I can just stare at them for a long time. I’ll be interested to see the changes as the weeks go on.
Coach Deb went over my meals for the past week and a half, and I’ve been doing well. I did eat out twice. NBD. Fish and chips from Destihl, because I miss British fish and chips so much and I’m still fruitlessly searching for the best fish and chips. And an awesome goat curry from Aroma for Mother’s Day.
For some reason, I had been overshooting serving sizes on rice (a serving is 1/2 cup, not a cup!) and a serving of hearts of palm spaghetti is a cup – even if you can’t stop it from spilling out of the can!
The plan for next week
I’ll be paying attention to serving sizes, and I’m looking forward to including some foods into my diet that I’ve been avoiding for a while! I’m not a huge pasta fan, but I think I could fit a bowl of spaghetti into my plan for the week.
I’m still creating my meal plans, but I’m no longer picking recipes tagged with paleo or keto. I think that level of fat intake was obviously not good for me, and I’m doing much better with some grains and some more carbs in my diet. And some fruit. I’ve definitely missed fruit.
This week also starts the mindset portion of the program! I’m looking forward to setting some short- and long-term goals, and I have a Words Worksheet that I’ll be filling out this afternoon. It’s all about relationships of words and memories, I’m VERY interested to see where this goes!
Until next week’s update …
Remember – you can’t eat what you don’t buy!