During week 3, you'll learn to balance out choices. You can now aim to get a day score above 75, as opposed to meal scores above 75.
This means you'll likely start having more meals scoring less than 75 compared to last week. In fact - we positively encourage it! Balancing out choices means enjoying all the foods you love, without feeling restricted.
Research has shown that restrictive diets are unsustainable and often lead to yo-yo dieting. This can cause weight cycling which can have a negative impact on your metabolism if repeated often.
So learning to balance fun foods alongside a healthy core diet is vital, and our scores are here to help!
Let's look at some ways to learn this balance.
How to get a day score of 75+
How to get a day score of 75? It comes down to the right mix of protein, healthy fats, low sugar, and high-fiber foods. The lucky part of ZOE is that once you find your favorite meal hacks, there is no reason to track!
Simple math method 75 + 75 + 75 = 75
If you stick to all 75-scoring meals and snacks you will likely end your day with a 75 day score. Yes, for all you scientists out there, our day calculations are more complicated than this. For example, we take into account your cumulative fat consumed, so it is possible to end with a lower day score if all your meals have a higher fat content. But, don’t get stuck in the weeds! Start learning how to build 75+ scoring meals yourself.
The planner method
You don’t always need to combine foods and make every meal score 75 or higher. You can end up with a day score over 75 even with including meals or foods scoring less than 75. Above you can see a day from one of our members, Catherine’s log. She chose to have lower scoring meals in the evening. Notice how she balanced it out with healthy meals earlier in the day.
Now that we've learned the two ways to achieve a 75+ day score, let's put it into practice with goals this week.
It not only matters what you eat, but when you eat too. Because of that 6-hour fat clearance window, your day score will go down if you stack higher-fat meals on top of each other. The ZOE Insights app will factor this into your day scores. It’s a great way to learn how to sequence your meals and get the most from your food.
Now that we've learned the methods to achieve a 75+ day score, let's put it into practice with goals for this week.
Goals for week 3:
1. Try the planner method
For at least one day, try to balance a lower-scoring meal with other higher-scoring meals during the day. See 'the planner method' below.
2. Treating's not cheating
Be sure to treat yourself on this plan. Learn how to balance out a food you enjoy with other healthy meals.
3. Improve the score of one of your favorite meals
Adding fiber to your meals is important for your gut health. Take one meal and look for ways to add veggies, beans, nuts, or seeds.
You may find you prefer one method over the other. Or you might find you enjoying using one of them on weekdays vs weekends. Not all days will be 75+ and that's okay! The goal is to practice, and find your own personal balance.