Interesting my results state that I have a habit of over eating (maybe a little accurate :-})
Since I have got a full diet plan, I am cheating a little bit (I will be working with my F45 nutrition plan and using this as a basis, and then trying to work out my macros using my fitness pal, to keep to the recommendations for my breakfast, meals and snacks. My fitness pal will also help me try and keep within my macronutrient breakdown.
Again, please note that these results are based on me, my age, height, weight, body type etc..
TOTAL CALORIE INTAKE - 1961 KCAL
Your daily snacks and meals sizes are broken up by calorie intake. You have the freedom of how your daily macronutrient breakdown is spread between your meals and snacks. Stick to the recommended meal and snack sizes for optimal results.
BREAKFAST: 500 kcal
PROTEIN 125 kcal (30 grams)To help control your appetite you should consume a relatively large breakfast containing at least 120 kcal (30 grams) of protein. Eating fat at breakfast can further help control your appetite by slowing digestion.
MEAL: 384 kcal | 400 kcal |384 kcal
SNACK: 292 kcal
The meal frequency depends on the total amount of calories you are recommended to consume.
However, a snack can be great for post-workout recovery if you know it's going to be a few hours before you can consume a full meal, and this is why we still recommend at least one snack. Considering your gene variations it should contain at least 20-30 grams (80-120kcal) protein along with some carbohydrates. It's ok to have some fat in there too.
Based on your genes, you are at an increased risk of overeating. You should try and eat 20-30 grams of protein per main meal to help control appetite and stop you from eating too much.
For more information about protein click here.
When trying to hit your fat macronutrient target follow the recommendations for saturated and polyunsaturated omega-6 fat (see below) as well as considering the amount of monounsaturated and polyunsaturated omega-3 fats you consume.
The reason for this is that monounsaturated fat could make up the majority of fat in your diet as it is generally considered healthy. Good sources of monounsaturated fat include olive oil, olives and avocados, nuts (hazelnuts, macadamia, pecans, almonds, pistachios and cashews) legumes (peanuts), seeds (sesame, pumpkin, flaxseed, sunflower) and some fish (halibut, mackerel, herring).
Grilling, baking or boiling food rather than frying is one easy way to lower the fat in your diet. Alternatively if you are struggling to get enough fat in your diet, you may add fat from sources such as oil or butter.
Trans-fats from unnatural sources, such as those found in partially hydrogenated oil and some processed food, should be completely avoided. You don't need to worry about the small amounts found in foods such as beef and eggs.
Your recommendations for saturated and polyunsaturated fats are provided via the tabs on the left.
Foods which are high in saturated fat include coconut oil, butter, fatty beef, lamb, pork, poultry with the skin, lard, full fat cream, whole milk and cheese.
You should pay close attention to how much of these and other foods high in saturated fat you consume and whenever possible either limit intake or find alternatives with lower amounts of saturated fats. Examples include lean cuts of meat, poultry without the skin, fish, reduced fat versions of milk and cream and oils/butter lower in saturated fat (vegetable oil, olive oil, almond butter, walnut butter etc.).
Another important type of polyunsaturated fat is omega-3 fats, and most of us do not consume enough. If you do not eat food rich in omega-3 (such as salmon, sardines, mackerel, fresh tuna, herring, halibut, flex seed oil, walnuts or chia seeds) twice a week we recommend you start to do so. Alternatively you can supplement daily with fish oil (either liquid or capsules) which is high in omega-3 fats (EPA/DHA). There are also omega-3 (EPA/DHA) supplements which are suitable for vegetarians (flaxseed and algae).
Healthy sources of carbohydrates include whole grain bread, whole grain pasta, brown rice, and whole grain cereal. However, probably the best source of carbohydrates is from both raw and cooked vegetables and fruits. One simple tip when it comes to fruits and vegetables is to try and eat a variety of different colors throughout the week as they also contain other healthy nutrients apart from just carbohydrates.
If legumes (beans, lentils, peas and peanuts) don’t make up a significant part of your current diet, consider adding or increasing them as these are a great source of carbohydrates and also a great source of protein (especially for vegans, vegetarians and those of you who don't enjoy eating meat, fish or protein supplements).
Given you are genetically tolerant to lactose, as long as it doesn't cause you any unwanted problems, you can consume lactose as part of your long term nutritional strategy. It has to be accounted for, like any other sugar, in your daily calorie intake.
Given you are a fast metabolizer of caffeine, you can expect caffeine to reach your bloodstream at the same time as others but you can also expect it to be cleared quicker. See your CYP1A2 gene results for more details. Ensure that the caffeine you are consuming is from a quality source such as good coffee or plain caffeine tablets.