These suggestions also make it more likely you're going to enjoy the meal you're eating and not consider it a frustrating concession to a diet.
LUMEN REVIEWS PLUS
This is a plus for anyone who does not want to follow a one-size-fits-all plan, or doesn't instinctively know a good substitution for a food item they don't have or don't like. Instead of beans you can substitute hash brown patties (my favorite) instead of the tofu you can have two boiled eggs and one can of tuna. When you click on the meal, it gives you alternatives for each ingredient that still offer the ideal grams of carbs, protein, and fat. For example, one of its breakfast suggestions is scrambled tofu, beans, and a green salad. The app offers many suggestions for each of your three meals-like grilled shrimp with broccoli, cauliflower, and walnuts for dinner-and you can customize them. It doesn't recommend you start an intense diet or make you feel like you're starving yourself, as some diets do. This was especially helpful for me, because it offers advice in a way that's easy to digest (pun intended). (Please tell me I'm not the only one?)īased on your score, Lumen builds a day plan for you, with a suggestion of eating low-, medium-, or high-carb foods. It was just enough of an incentive to make smarter choices, instead of, say, spending an entire day eating nothing but frozen tater tots and rice sides. Having a score made me think twice about what I was snacking on, even if no one but myself was seeing it.
This is helpful for the newbies among us, but if you're well versed in nutrition, regularly work out, and eat well, you probably already know how your body reacts to certain meals and don't need a device to tell you. The app also suggests you take a breath measurement before a workout, to make sure you have enough energy. But a 4 or a 5 in the morning, after at least eight hours of no eating, means your body is still trying to burn through what you ate the day before.
Levels 1 and 2-burning mostly fat-are ideal for the morning. Once you succeed at breathing through the device two to three times this way, the app gives you a score of 1 to 5, which tells you if you're burning mostly fat (1-2) or mostly carbs (4-5) level 3 means you're in the middle. I got so frustrated a few times that I had to set it down and take a break. This is less prone to error, though you'll again have to start over if you blow out with too much force. You have to keep your exhaling steady, to keep an additional onscreen ball in the middle of a bar (as pictured in the screenshot above). After holding your breath for 10 seconds, you exhale through the device until the ring on the screen disappears. If you go even a fraction of a second too long, you have to try again.
LUMEN REVIEWS ANDROID
The app ( Android or iPhone) instructs you to inhale through the device until a colored ring pictured on the screen expands to meet the outer circle. The device is generally easy to use, though it's sometimes difficult to get an accurate reading. The Lumen has a "sensor and flow meter" in it that uses the data from the RER tests to get that measurement at home. This measurement estimates if your body is using carbs or fat for energy. In a hospital or clinic setting, metabolism is measured by the respiratory exchange ratio, or RER, which is the ratio between the amount of carbon dioxide produced in metabolism and the oxygen used. At first glance, the Lumen kind of resembles a vape pen, which could make it go almost unnoticed if you were measuring your breath in pubic. They were looking for an easy way to track their metabolism during training for an Ironman race, and they created a small Bluetooth-connected device that measures the CO 2 concentration in your breath and determines if your body is burning fat or carbs.
The Lumen was designed by twin sisters Michal and Merav Mor, both with PhDs in physiology. Instead of just telling you to eat a certain thing and work out a certain number of days, it explains how your body reacts to your diet. It's supposed to teach you about your metabolic health and make meal planning easy to understand and maintain, as long as you're willing to make it a part of your daily routine.
But I've always been a mindless snacker, and quarantine has only exacerbated my bad habits. I value my happiness (and my delicious carbs) over losing 5 pounds. Planning balanced meals and creating a workout regimen is overwhelming to me.
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