The Metabolic Typing Diet

Learn more information about the metabolic typing diet. In this article we'll discuss the metabolic typing diet.

The metabolic typing diet is based on the premise that metabolism - the processes the body uses to turn food into energy, such as breathing and digesting food - is different for everyone.

Each of us burns calories in our own way and at our own levels, and these levels can change over time (both short-term and long-term). Proponents of the metabolic typing diet suggest that people can be divided into three different metabolic types and that they should eat according to these types.

What the experts say

"The metabolic typing diet maintains that people have different needs for macronutrients depending on their metabolism. Experts agree that people have individualized nutritional needs, but disagree with specific personalities and metabolic typing diets that may be unbalanced. . "
-Chrissy Carroll, RD, MPH

Background

In the 1930s, dentist Weston Price began making expeditions around the world, studying the relationship between modern eating habits and chronic degenerative diseases. He finds that no diet is ideal for everyone due to variations in climate, local products, environmental conditions, heredity, genetics and culture.

In later years, George Watson, Roger Williams, William Kelly and others continued research in this area. They believed that individual metabolism varied significantly due to two factors that were strongly influenced by heredity:

• Dominance of the Autonomic Nervous System : The burning energy of the sympathetic nervous system is called a "fight or flight" reaction. Its opposite energy-saving branch, the parasympathetic nervous system, maintains "rest and digestion." Proponents of the diet believe that one branch is more dominant than the other in most people.
• Rate of cellular oxidation:  Cells convert food into energy (oxidize it) at a certain rate. According to Metabolic Typing proponents, some people are fast oxidizers who need to eat heavier proteins and fats that burn slowly. In contrast, slow oxidizers are recommended to eat mostly faster digestible carbohydrates rather than proteins and fats.

How it works

In his book, The Metabolic Typing Diet, researcher William Walcott offers a test to identify the metabolic type. (For an accurate diagnosis, a trained medical professional can provide an in-depth assessment, which may include urine and blood tests.) Wolcott provides three main metabolic types:

• Carbo types : Carbo types are slow oxidants or sympathetic dominants. They usually have a relatively weak appetite, a high tolerance for sweets, weight management problems and type A individuals. They are often addicted to caffeine.
• Types of proteins:  Types of proteins are fast oxidants or parasympathetic dominants. They are often hungry; crave fatty, salty foods; fail with low-calorie diets; and are prone to fatigue, anxiety and nervousness. They are often lethargic or feel wired or on edge, with superficial energy while tired underneath.
• Mixed species:  Mixed types are neither fast nor slow oxidants, nor are they parasympathetic or sympathetic dominant. They usually have a moderate appetite, cravings for sweets and starchy foods, relatively few weight control problems, and are prone to fatigue, anxiety, and nervousness.

How to eat based on your metabolic type

The three metabolic types have very different lists of recommended foods. Here are some examples from each category:

Types of carbo

These species need a diet high in carbohydrates and low in protein, fat and oil. They should eat low-purine proteins, such as turkey and chicken (only light meat) and lighter fish such as haddock, perch, sole and flounder.

Carbo types should stick to low-fat dairy products and eat lots of vegetables, fruits and whole grains. They do not need to be loaded with refined carbohydrates. Their ideal balance of macronutrients is 60% carbohydrates and about 20% both fat and protein.

Types of proteins

This group requires a diet rich in oils and proteins high in purines, such as organ meats, beef, dark poultry and seafood, including salmon, tuna, herring and mussels. Types of protein can also eat fats such as eggs, whole milk, cream and whole cheese.

Carbohydrate intake should be low, with an emphasis on complex carbohydrates (whole grains, vegetables) and not on ordinary (sugar, starchy foods). Types of protein should strive for a balance of macronutrients of 40% protein, 30% fat and 30% carbohydrates at each meal.

Mixed types

People classified as "mixed" species should eat a mixed diet, which is a mixture of high-fat, high-purine and low-fat, low-purine proteins, such as eggs, yogurt , tofu and nuts. This type requires relatively equal proportions of protein, fat and carbohydrates.

Dietary changes

Wolcott recommends that you follow the diet completely to be effective. He also notes that the metabolic type may develop and adjustments will be needed as the body adapts to a new diet.

Keep in mind that people with certain medical conditions need to be careful. A protein-type diet, for example, can be dangerous for people with kidney or heart disease, especially if there is a higher ratio of protein coming from meat to plants. And people with diabetes need to adjust their carbohydrate intake to their blood sugar needs, not their metabolic type.

Recommended meal time

The diet does not offer much advice on when to eat, but notes that the types of protein should eat a lot of protein at each meal. Carbons are also likely to need protein at every meal, but less so from lighter sources (eg light poultry).

Resources and tips

The Metabolic Typing Diet offers advice on how to determine your metabolic type and eat accordingly. To go even deeper, you can take a detailed online test for $ 50, which includes resources such as meal plans along with the results, and / or hire a metabolic input advisor through the Wolcott website. The Wolcott website also recommends and sells supplements.

Pros and Cons List

More individualized than other diets

Proposes restriction of refined carbohydrates for all species

Macronutrient portions are not balanced

The protein diet is too rich in saturated fat

There is no scientific evidence

Pros of metabolic administration

There are many reasons to consider trying a diet with a metabolic introduction. Here are some pros:

• Custom : Everyone is different and has different needs, so a diet that recognizes that can be helpful. Metabolic typing takes into account individual dietary preferences, metabolism and needs, unlike most universal diet plans.
• Limits refined carbohydrates : The diet recommends reducing simple carbohydrates, such as white flours and sugars, to a minimum for all types, which is usually good advice. However, much of the other advice in this book is less effective. Keep in mind the disadvantages of following this diet.

Disadvantages of metabolic introduction

As with any diet, a metabolic diet is not perfect. Here are some disadvantages of this plan:

• High in saturated fat : A diet rich in organ meat, butter and red meat, such as a protein-type diet plan, is unhealthy. Consuming too much saturated fat can increase the risk of heart disease and stroke, as well as lead to weight gain. U
• Out of balance : Both protein and mixed diet plans advocate for a mixture of macronutrients that is not balanced, with too much emphasis on one type of macronutrients (such as protein) at the expense of others.
• No scientific evidence : The theory of metabolic typing is based on anecdotal studies of humans and populations. Not tested by third parties. A 2008 study compared the results of the metabolic typing questionnaire with laboratory tests for metabolism, but stated that it "did not accurately reflect actual metabolic processes in a usable way". U

Compared to USDA recommendations

The USDA has general guidelines for healthy eating. Here are some ways in which the metabolic diet is combined with the USDA's recommendations for micronutrients and calories.

The USDA offers fairly broad limits on macronutrient intake: 10 to 35 percent for protein, 20 to 35 percent for fat (with less than 10 percent saturated fat), and 45 to 65 percent for carbohydrates. U

In a metabolic-typing diet, this means that the protein-type plan has too much protein and fat and not enough carbohydrates. The carbon plan (with approximately 20% protein, 20% fat and 60% carbohydrates) is within limits. And the mixed type is at the top of the range for both protein and fat, as well as for saving carbs.

Calorie counting

There is no counting of calories in the metabolic typing diet, which Walcott cites as a benefit. The theory is that once you eat foods that are right for your type, you will not be hungry between meals or craving for unhealthy foods that do not work for your body.

However, the USDA guidelines recommend calorie restriction to promote weight loss. Your daily calorie intake will depend on your age, gender, weight and activity level.

This calculator helps you determine a manageable goal:

Compared to similar diets

We can compare the diet plan for each metabolic type with another, similar diet plan. Because the diet plan for each of the three metabolic types is so different, it is difficult to compare the entire metabolic typing diet with other diets.

The carbon plan, for example, provides a ratio of macronutrients (carbohydrates, proteins and fats) that meets expert guidance, while plans for the other two types are less balanced.

Diet for metabolic administration

Here is a basic breakdown of what a metabolic diet can offer:

• Efficacy:  Although this diet can help some users lose weight, there is no high quality scientific evidence for the effectiveness of the diet.
• Nutritional balance:  Suggestions for macronutrients differ significantly in the three metabolic types identified in the diet. In particular, the protein plan probably contains too much protein and fat for most people. All plans suggest limiting refined carbohydrates, which is a healthy choice, as these foods tend to be free of vitamins and minerals and high in calories.
• Safety:  A protein-type diet has too much fat to be healthy for most people.
• Sustainability:  The theory behind this diet suggests that it should be used throughout life, as metabolic types are hereditary. Depending on their metabolic type, consumers may find it challenging to eat the right types of food (although Wolcott says most people naturally prefer a diet that suits their type).

Atkins diet

The Atkins diet is a step-by-step plan for a low-carbohydrate, high-protein, and high-fat diet. Here's how it goes with the metabolic diet:

• Efficacy:  Many people really lose weight with the Atkins diet, especially in the beginning. Maintaining that weight loss requires work and long-term restrictions on carbohydrate intake.
• Nutritional balance:  The Atkin diet is similar to the protein-type diet recommended by the metabolic-type diet and allows 20-100 grams of net carbohydrates (depending on the phase).
• Safety:  This diet restricts fruits, vegetables and whole grains that contain important nutrients. It is too restrictive to use for any period of time (induction or the first phase is only two weeks).
• Sustainability:  The Atkins diet has a maintenance phase, but users may find that they need to restart the diet from time to time to prevent weight gain.

Ornish Diet

The Ornish diet is a very low-fat diet plan designed to improve heart health. Here's how it compares to a diet for metabolic administration:

• Efficacy:  Because it limits calories and fat, this diet will help most followers lose weight.
• Nutritional balance:  The Ornish diet (especially in the "prevention" version) is a plan with a higher carbohydrate content and a lower fat content, similar to the carbon-type diet plan in a metabolic-type diet. This is a vegetarian diet without meat, only dairy products and protein.
• Safety:  This is a safe eating plan that can even have heart health benefits.
• Sustainability:  It can be a challenge to stick to a plan like this that is quite low in fat and mostly vegetarian.

Zone diet

The Zone diet is a lower carbohydrate diet plan that is similar to the mixed metabolic type diet. Here are some details about this diet plan:

• Efficacy:  Like other eating plans that restrict certain types of foods, this diet can help some people lose weight. But studies have not shown that it is particularly effective.
• Nutritional balance:  The area recommends a daily balance of 40% of calories from carbohydrates, 30% from fat and 30% from protein (for the mixed type this is approximately 30-35% of each group).
• Safety:  This diet is healthy, although it is quite low in calories.
• Sustainability:  Although no foods are prohibited, all foods are strictly portioned. And portions and total calories are low. These factors can make it difficult for many people to stick to this diet.

A word from Verywell

If you are considering trying a metabolic diet, first consult your doctor or registered dietitian to discuss the potential risks and benefits. It is not clear how accurate the personalized metabolic types are and the best diet is one that is truly personalized for you and your needs, including any medical conditions you may have. Your doctor or nutritionist can help you develop an individual plan for you.