Try to eat at least 20-30 grams of protein at all your main meals, even at breakfast. Protein keeps you fuller for longer and more satisfied and helps to stop you snacking between meals.
Due to your increased risk of overeating we would recommend not to snack between meals. To help control hunger, make sure you drink enough water (2-3 liters per day). You also may benefit from consuming 1-5 grams of glutamine with a glass of water a few times per day. In case you do want to have a snack, it would be best to have one with a high protein content (20-30 grams).
Based on your genetic variations ensure that saturated fat makes up no more than around 12% of your total daily calories.
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.).
Based on your genetic variation, polyunsaturatedomega-6 fats should make up less than 6% of your total daily calories. Many western diets are high in omega-6 fats and much of this can come from the oil we use to cook with or from processed food where it is routinely added. Vegetable oil, corn oil, soybean oil, sunflower oil, cottonseed oil and sesame oil are all high in omega-6 fats and their use should be limited. Some nuts including peanuts, almonds and especially walnuts are high in omega-6 and you should enjoy these as small snacks rather than consume in large quantities.
In contrast, the polyunsaturated fat omega-3 , is frequently under consumed . Food rich in omega-3such as salmon, sardines, mackerel, fresh tuna, herring, halibut, flaxseed oil, walnuts or chia seeds and are recommended to be consumed twice a week. Alternatively you can supplement omega-3daily with fish oil 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).
You may consider encompassing some of the following strategies into your routine to improve/maintain insulin function.
LACTOSE & CAFFEINE
However, there are other ways that people can become lactose intolerant (allergies, illness, not being exposed to lactose for a long period of time) and this may mean you still need to avoid lactose containing food even though you are genetically lactose tolerant.
If you can't or choose not to consume milk and other dairy products then you may not be getting enough of some essential nutrients such as phosphorus, magnesium and especially calcium. If you don't regularly drink milk or consume other dairy products we recommend you consume other foods which contain calcium such as dark, leafy greens (broccoli, kale, bok choy and collard greens), bone broths (these can be prepared then used in other dishes), figs, legumes, almonds, fortified breads, cereals, tofu, and seafood. You should also supplement with vitamin D3 (especially if you don't get much sun) to help calcium absorption.
If there is no medically diagnosed reason for you not to consume lactose, but you currently don't and have previously had problems, you can try carefully reintroducing it into your diet with foods very low in lactose and gradually increase your intake.
You are a fast metabolizer of caffeine, particularly if you consume high amounts regularly, and/or smoke, and/or live in a polluted area and/or consume lots of leafy green vegetables. You can afford to consume caffeine nearer to sleeping.
You have an elevated risk of Vitamin D deficiency so ensuring you include adequate amounts within your diet is particularly important. Supplementation would also be recommended to help achieve this.