Setting Your Weight: Food Group Testing
- Doc Mac
- Mar 17
- 5 min read
WEIGHT OPTIMIZATION COURSE
FOOD GROUP TESTING ORDER
In the last course, we learned that once we found our bottom, healthy, happy ideal weight, we needed to test one food group weekly as we set our weight within the weight room chosen. I call this system The Expansion Protocol.
Most clients who have reached their bottom, healthy, happy, ideal weight have probably not been this internally clean since birth; now is the best time to test for food sensitivities.
"If you have a sensitivity, allergy, or intolerance to a food, it will show up on the scale as an increase in weight."
When you are sensitive to a particular food, you will be inflamed, as represented by retained water, showing sudden weight gain on the scale. The more sensitive you are to the food, the more weight you'll gain.
"It is not unusual to gain 1 to 3 pounds after eating a food that you are sensitive to."
I have found there are two primary causes of food-induced inflammation.
Inflammation caused by a sensitivity to a food
Inflammation caused by a food-induced insulin spike
Food Sensitivities
The body has difficulty digesting or processing a specific food, often due to enzyme deficiencies or sensitivities to particular compounds in the food, causing an immune response.
Insulin Spikes
Eating food that causes a sudden and more than-usual insulin spike will cause inflammation, water retention, and weight gain the following morning.
Rebuilding The Microbiome
As you journeyed to your Weight Room, you were limited to the Meso-Menu of God-made Fats, clean animal proteins, and high-fiber vegetables. Your microbiome has narrowed significantly, and you only have active cultures within your gut that digest God-made fats, animal proteins, and high-fiber vegetables."
The microbiota that digest the other food groups has become dormant. It is essential to test each food group with a small serving. If you eat too large of a serving, you will most likely have a digestive upset, which will cause inflammation and weight gain.
"Eating small servings is essential to awakening the microbiota that digests that food."
After a particular food passes the test, you can increase the amount you eat of that food, but only in small increments. For example, you can eat two teaspoons instead of one teaspoon of the seeds that passed the initial test.
Inflammatory Responses Response
It is essential to stay in your chosen weight room. If you do exit your weight room due to an inflammatory response, it is necessary to reenter your room within 24 hours by doing a Protein Only Day or Meso Menu Day.
The Food Sensitivity Testing Order
I've divided the food groups into nine categories. You begin with the first food group on top and work your way down methodically in the order listed. I have tested this protocol on thousands of clients and found it essential to slowly rebuild the microbiome from the least sensitive food group to the most sensitive one. Each food group strengthens your microbiome by increasing the variety of microbiota.
GROUP ONE
Fats
Proteins
High Fiber Vegetables
Group One consists of the Meso Menu Foods
GROUP TWO
Low Glycemic Fruits
Seeds
Nuts
Group Two foods rarely cause an inflammatory or glycemic response. Although all three food groups are superfoods, they may not be weight-loss foods.
GROUP THREE
Dairy
High Glycemic Fruits
Low Fiber Vegetables
Group Three foods are the first to cause inflammatory or glycemic responses.
GROUP FOUR
Legumes
Cereals
Bread
Group Four foods are highly likely to cause inflammatory or glycemic responses.
How To Test Your Food Groups for Sensitivities
I will review how we test seeds.
Start with Flax seeds, which are filled with phytoestrogens. Now that you are at your bottom weight and within your normal BMI, it's time to work on elevating estrogen naturally.
You start by testing a teaspoon of Flax Seeds on Monday. Most of my clients sprinkle the flax seeds over their meso-vegetables. You can use ground flax seeds if you like.
On Tuesday morning, flax seeds fail the test if you gain weight. If you did not gain weight, flax seeds pass the test and become part of your Weight Maintenance Menu.
We do not test any seeds on Tuesday.
You then add a teaspoon of sunflower seeds on Wednesday. When you weigh yourself on Thursday morning, if you find no weight gain, sunflower seeds pass the test and are now part of your customized Weight Maintenance Menu.
We do not test any seeds on Thursday.
On Friday, you add a teaspoon of pumpkin seeds to our menu. On Saturday morning, you weigh yourself, and no weight is gained. Pumpkin seeds pass the test and are now part of your Weight Maintenance Menu.
I have used sunflower and pumpkin seeds as examples, but you can test any seed. Other seeds you can choose to test are:
Chia Seeds
Hemp Seeds
Sesame Seeds
Poppy Seeds
Pomegranate Seeds
Watermelon Seeds
Quinoa (it is a seed, but we consume it like a grain)
The HOPE Menu:
In the next course, Setting Your Weight Part 5, I will discuss each food group in detail. Following the guidelines is essential for correctly setting your weight within the room we have decided to maintain.
The expansion protocol will discover the best Weight Maintenance Menu for your physiology and personality that maintains your Bottom Weight Room.
"The Weight Maintenance Menu is a customized menu designed for your physiology and personality."
Lose weight! Feel great!
I offer a free introductory coaching program to help participants achieve sustainable weight optimization. This program includes:
Daily Accountability.
24/7 Personalized Support.
Step-by-step guidance via the HOPE Email Course.
Pre- and Post-Program Consultations.
How to Participate
If you text "I am interested" to 209-345-9799, I will enroll you in the free week of coaching and send you the first course, which we can discuss in your initial consultation. If you would rather schedule yourself, click the link below.
Final Thoughts:
Weight optimization is a lifelong journey, but you can achieve and maintain your ideal weight with the right tools and support. Remember to consult with a licensed healthcare professional before starting any program, especially if you have underlying medical conditions.
If you would like to comment on this blog, visit us at:
This Week's Testimonial Photos
Hormone and Weight Optimization
THAT'S WHAT WE DO!
Have the body you wish to Have
THIS WEEK'S US-IE
We traveled to Northern California this weekend! Our two youngest met us there, but, of course, as we traveled, Vicky had a wine pick-up; why not?
🍷 Doc Mac
Below are links if you missed the first three courses in this series.
© 2025 | Doc Mac Coaching
Disclaimer:
The statements in this course have not been evaluated by the FDA and should not be considered medical advice. Always consult a healthcare professional before beginning any new diet or exercise program.
Commentaires