Replace only some meals
Only two meals a day will be replaced. This experiment should replicate sustainable day to day conduct, as though I were to consume Jimmy Joy (JJ) indefinitely. I'm unlikely to be able to maintain it for all my meals, nor do I believe that would be healthy. Hence, replacing 14/21 meals in a week seems sustainable and leaves a meal a day to fill in any nutritional voids or moments of "intuitive eating".
The remaining meal would normally be dinner, the least difficult meal to prepare on working days. However, in fitting with this reflecting a permanent lifestyle, I may occasionally want to have a non-liquid breakfast or lunch, hence the meal to be replaced will be flexibly chosen on the day.
Keep calorie count low
Finally, I'm rather sedentary so we will make the assumption that I should consume 1500kcal, and up to 2000kcal would be fine. My exercise will consist of an average of 30 minutes of walking a day.
Achievable Daily Intake
Daily calories should be reachable without compromising affordability and convenience. Similarly, nutrient coverage should mostly be taken care of by JJ.
If we apply ~100g of JJ we should get approximately ~400kcal, I envision a loss of powder through measuring and residual leftover, in addition to any measurement errors, so let's assume that by consuming ~100g we have an arbitrary reduced ~380kcal return. By replacing two meals, we only net 760kcal, which leaves the a 740kcal void to be filled. I'll experiment with adding 150mL of milk to each JJ and similar variations to augment it with additional calories.
Flexibility is key, but vaguely my day in terms of meals would follow this pattern.
|Time||Nourishment||kcal (Cumulative Sum)|
The bracketed sum refers to using an augmented JJ to for a sure 500kcal. I've assumed there may be a low energy point to be filled with a 50-150kcal snack (which may be at anytime before 5pm), preferably nutritious and most likely fruit.
Assuming dinner is the unsubstituted meal, it will require a large amount of calories, followed by few waking hours. It may thus make more sense to leave lunch unsubstituted, but dinner gives the most time to prepare a meal. I will generally try and follow the table, but timings may not be so consistent - early lunch, late dinner, etc.
This will mostly be informal, three weeks with one person isn't enough to substantiate much. On the flip side, if diet is highly characteristic and tied to genetics, the sample size may not matter. In general, the idea is to deduce from three weeks of meal replacement whether JJ appears to be sustainable and maintain or improve perceived quality of life. Specifically, this covers:
- perceived energy levels;
- key nutrition indicators via blood tests;
- focus, particularly for sustained periods of reading.
Really, these don't necessarily need to be set out, if one feels worse the real question is whether there is some psychology at play or a legitimate consequence of one's diet. Assuming the effects can be isolated to diet change, then whether I'm better or not shouldn't be difficult to judge (with blood tests to supplement since one cannot detect micronutrient changes, in the short term at least and especially without a clear counterfactual).
Hypothesis: by substituting two meals a day, I may end up healthier (given that my standard breakfast is cereal and my standard lunch is carb-heavy, vegetable light) with lower sugar consumption, all whilst saving time.
Parameters: Two meals replaced daily, little to no caffeine, and an attempt to keep a consistent and quality sleep cycle.
Hope: Objective success. I save money and think less about food.