If you’ve ever wondered whether your body is burning carbs or fat at any given moment, you’re not alone. Most people try different diets without truly understanding what their metabolism needs. That’s where Lumen comes in — a smart metabolic tracking device that gives you real-time insights about how your body uses energy. And the best part? You can use these insights to choose foods that actually support your health, weight loss, energy, or fitness goals.
Whether you want to burn fat more efficiently, improve metabolic flexibility, or simply eat better, here’s how to use Lumen data to make smarter food choices.
Understanding What Your Lumen Reading Means
Each morning, and throughout the day, Lumen gives you a score from 1 to 5 based on the carbon dioxide levels in your breath. This score tells you what your body is using as fuel:
• 1–2: Your body is burning fat
• 3: A balanced mix of fat and carbs
• 4–5: Your body is burning carbs
This information is powerful because it guides you toward the right type of foods for your metabolic state.
1. Use Low Readings (1–2) to Maintain Fat-Burning Mode
If your morning Lumen reading shows 1 or 2, your body is already burning fat. To keep that momentum going, choose meals that are lower in carbs and higher in healthy fats and proteins.
Best food choices for low readings:
- Eggs, lean meats, tofu, or fish
- Avocado, nuts, or seeds
- Leafy greens like spinach or kale
- Low-carb vegetables such as broccoli or zucchini
- Olive oil or coconut oil
These foods help your body stay in fat-burning mode while keeping your energy steady.
2. Use Medium Readings (3) to Fuel With Balanced Meals
A reading of 3 means your body is using both carbs and fats as fuel. This is an ideal time to enjoy a balanced meal with moderate carbs.
Great balanced meal ideas:
- Whole grains like quinoa or brown rice
- Lean protein such as chicken or legumes
- Lots of colourful vegetables
- Healthy fats like hummus or nuts
Balanced meals are perfect for keeping your energy stable through the day.
3. Use High Readings (4–5) to Rebuild or Recover
Higher readings usually happen after exercise, stress, or eating carb-heavy meals. When Lumen shows 4 or 5, your body is burning carbs — and that’s not a bad thing. It simply means you need to adjust your food intake to get back into balance.
Best foods for high readings:
- Light proteins (fish, Greek yogurt, cottage cheese)
- Low-carb vegetables
- Hydrating foods like cucumbers or citrus
- Avoid sugars and heavy starches at this time
This helps your metabolism settle and prepares your body to return to fat-burning mode later.
4. Plan Your Day Based on Your Lumen Guidance
The beauty of Lumen is that it doesn’t just analyze your metabolism — it gives daily food recommendations. Use the app’s personalised “carb budget” to shape your meals.
Example day:
- Low carb day: High fat, moderate protein, low carb
- Balanced day: Moderate carbs, proteins, and fats
- High carb day: Perfect for workout days or busy schedules
Following this plan ensures your meals match your metabolic needs.
5. Match Your Workouts to Your Food Choices
If you have a workout planned, your Lumen reading can help you decide your meals beforehand.
If you’re burning fat (1–2):
Eat something light and protein-rich.
If you’re burning carbs (4–5):
You may need a small pre-workout carb boost like a banana or oats.
This combination helps you train smarter, not harder.
6. Track Patterns to Build Better Eating Habits
Using Lumen consistently helps you notice trends in your metabolism:
- Which foods spike your readings
- What meals keep you balanced
- How sleep, stress, and activity affect your metabolism
- What your body responds best to over time
This helps you make informed, long-term food choices instead of relying on guesswork.
7. Use Lumen to Support Weight Loss or Muscle Gain
Whatever your fitness goal is, Lumen helps tailor your eating strategy:
For weight loss:
Focus on keeping carb intake within your carb budget and aim for more fat-burning mornings.
For muscle building:
Use high-carb and balanced days around your workouts to fuel training and recovery.
The app’s daily guidance adjusts as your metabolism improves.
Final Thoughts
Choosing the right foods for your goals becomes much easier when you understand how your body works internally. Lumen takes the guesswork out of eating by giving you real-time metabolic data and personalised daily nutrition guidance. Whether you want to lose weight, improve energy, or boost fitness performance, these insights empower you to make smarter, more effective food choices every day.