Transformational Health Journey
Putting the Puzzle Pieces Together with Metabolic Typing
Step 1: Find Your Unique Metabolic Type
Open the file below to find your metabolic type. This will tell you if your metabolism operates more efficiently on protein, carbs or a mixture.
| metabolic_typing_questionaire.pdf |
Step 2: Review ALL of the Amazingly Delicious Healthy Food Choices Available to You
| healthy_choices_foods_list.pdf |
Step 3: Use Your Meal Plan to Build Healthy, Delicious Meals According to Your Metabolic Type
To do this, use the following formula.
First: Determine your ideal caloric intake. This is not for the purpose of counting calories and measuring food, but it is important for you to understand what the ideal plan looks like if you want to release weight.
Multiply your current weight in pounds by 13, 14 or 15 depending on your level of activity. If you do not exercise or you walk a couple times a week, use 13, and if you exercise daily, use 15. If you are in the middle use 14.
Or, in kilograms, multiply your weight in kilograms by 28.6, 30.7 or 33 to get your ideal maintenance caloric intake depending on your activity level.
This will give you an ideal maintenance level for caloric intake.
So weight x 13, 14 or 15 (28.6, 30.7 or 33) = caloric intake for maintenance
Now, if you wish to release weight, multiply that answer (caloric intake for maintenance) by 0.80 to give you the ideal amount of calories to eat and still release weight. The idea is to eat as much as possible while still allowing your body to release weight. This will keep your metabolism revved up.
So, if you weigh 150lb. and you lift weight 3x per week and walk 3 x per week, you will multiply 150 x 14 = 2100. That is your maintenance caloric intake. So, to release weight, you multiply this number by .80.
2100 x 0.80 = 1680 calories per day would be your target. So, now you open the files below to see what a 1600 calorie per day plan looks like for your type. You will never go hungry!
Now that you have a target range for caloric intake, you will use the following chart to easily figure out what each meal and snack could look like for you to release weight.
To do this, use the following formula.
First: Determine your ideal caloric intake. This is not for the purpose of counting calories and measuring food, but it is important for you to understand what the ideal plan looks like if you want to release weight.
Multiply your current weight in pounds by 13, 14 or 15 depending on your level of activity. If you do not exercise or you walk a couple times a week, use 13, and if you exercise daily, use 15. If you are in the middle use 14.
Or, in kilograms, multiply your weight in kilograms by 28.6, 30.7 or 33 to get your ideal maintenance caloric intake depending on your activity level.
This will give you an ideal maintenance level for caloric intake.
So weight x 13, 14 or 15 (28.6, 30.7 or 33) = caloric intake for maintenance
Now, if you wish to release weight, multiply that answer (caloric intake for maintenance) by 0.80 to give you the ideal amount of calories to eat and still release weight. The idea is to eat as much as possible while still allowing your body to release weight. This will keep your metabolism revved up.
So, if you weigh 150lb. and you lift weight 3x per week and walk 3 x per week, you will multiply 150 x 14 = 2100. That is your maintenance caloric intake. So, to release weight, you multiply this number by .80.
2100 x 0.80 = 1680 calories per day would be your target. So, now you open the files below to see what a 1600 calorie per day plan looks like for your type. You will never go hungry!
Now that you have a target range for caloric intake, you will use the following chart to easily figure out what each meal and snack could look like for you to release weight.
Use this guide below to see what one serving of protein, one serving of carbs and one serving of fat looks like.
| meal_proportion_for_each_type.pdf |
| food_servings_guide.pdf |
Meal Plans for Each Metabolic Type
Protein Type Meal Plan
Protein Type Meal Plan
| protein_type_diet_plan_chart.pdf |
| protein_type_meal_plan_twlw.pdf |
Carb Type Meal Plan
| carbohydrate_type_diet_plan_chart.pdf |
| carb_type_meal_plan_twlw.pdf |
Mixed Type Meal Plan
| mixed_type_meal_plan_twlw.pdf |
Step 4: Listen to Your Body to See How You Feel After Each Meal and Tweak From There to Get it Just Right For Your Type
Keep track of what you eat and how you feel after each meal. The main reason to do this is to assess how you feel two hours after you eat so you can tweak your meals if needed. Usually this is necessary because we are all so unique that we end up falling somewhere on the spectrum in different degrees.
You can use this chart to keep track. Or, you can just take mental note if that is easier for you.
Keep track of what you eat and how you feel after each meal. The main reason to do this is to assess how you feel two hours after you eat so you can tweak your meals if needed. Usually this is necessary because we are all so unique that we end up falling somewhere on the spectrum in different degrees.
You can use this chart to keep track. Or, you can just take mental note if that is easier for you.
| food_intake_log.pdf |
Things You Should Know About The Foods You Eat
Once you are comfortable with how to eat, read this PDF for more information on what foods to stay away from and why and what foods are integral to your health.
Step on Your Journey to Health
Once you are comfortable with how to eat, read this PDF for more information on what foods to stay away from and why and what foods are integral to your health.
Step on Your Journey to Health
| steps_on_the_journey_start_here.pdf |
When you are ready to do your pantry make-over, you can find my step-by-step and simple method for that, here.
Supplements to Help with Weight Loss & Cravings
| supplements_secrets_for_weight_loss_and_cravings.pdf |
Balancing the 7 Aspects of Self with Food Chart
