What is metabolic typing?

Metabolic typing is an individualized approach to meeting your nutritional needs that relies heavily on your rate of metabolism along with your genetics. Pioneers of metabolic typing believed the autonomic nervous system, which is basically your metabolic individuality, and your rate of oxidation, which is the rate your body converts food into energy, is what should be taken into consideration in choosing your diet.

Where your ancestors lived, the climate they lived in, and the foods that were available to them may also determine what you should eat. Most people are divided into different degrees of the three metabolism types. Either you are a protein/fast oxidizer, a carbohydrate/slow oxidizer, or a mixed, both fast and slow oxidizer. You can determine your oxidizer/metabolic type by taking a simple quiz that assesses your eating needs and desires here.  2

How does metabolic typing work?

Knowing the correct balance of fat, protein, and carbohydrates you should eat is the key to most eating issues.  Once you begin to feed your body right, it will naturally begin to heal itself. Your energy level will improve because you are feeding it the correct fuel. Eating for your type helps to optimize your blood PH since the same foods can be acidic for some types, while alkalizing for other types. Eating the right diet also improves your oxidation rate, resulting in better utilization of the food you eat.

Those with chronic illnesses do not realize that the treatment may be as simple as eating the foods that are best for them and eliminating the foods that may cause trouble. The foods you eat may be the result of lifelong habits of the wrong choices. For most people, changing your eating habits can be difficult, but the difference can be like night and day.

Metabolic typing is divided into 3 types that require three different diets.

Fast Oxidizers (should focus on making sure their diet has enough protein and fat)

Slow Oxidizers (should focus diet on carbohydrates with a little less emphasis on harder to digest proteins and fats)

Mixed Oxidizers (should focus diet on a balanced intake of protein, fat, and carbohydrates and sometimes those needs can change)

Your nervous system, divided into sympathetic and parasympathetic type, should also be taken into consideration, but I will write more about that in another article.

Are you a fast oxidizer or slow oxidizer?

Fast Oxidizers convert their food into energy at a fast pace while slow oxidizers convert their food into energy at a slower rate.

We should all know that the right foods give energy and satisfy us. For someone else those same foods can be energy-draining and leave us craving for more, even causing us to overeat. For example, some people do okay as vegans eating a diet high in carbs and fruit, but for others, that same diet is unfulfilling and can eventually cause numerous health issues. 

If you feel sluggish or tired after eating, it is a sign that you need to change your diet.

Metabolic typing can help you decide which foods are best for your body. Eating according to your rate of oxidation can be a therapeutic way to make changes that get your body on track.

• It can help with weight loss if overweight or weight gain if underweight
• Energy will be increased
• Athletic performance will improve
• Food/sugar cravings will be reduced
• Improved mood and a better sense of well-being will result
• Better immunity will be experienced
• More stable blood sugar levels will be the result
• Improvement in depression symptoms can be felt
• Improvement in blood cholesterol levels can be experienced

To take my oxidizer test click here.

 

The slow oxidizer or carbohydrate type:

These people do well on a higher carbohydrate diet but the right carbs should be chosen. A keto diet or too much protein just bogs them down. A low fat, low protein, high carb diet is essential to keeping their energy levels high. They do not tend to have high blood glucose problems and are usually lean early in life unless they are overeating processed carbs, and added sugars which they may sometimes crave.

Diet percentages vary for each individual and genetic type, but these percentages are a good place to start:

60% carbohydrates

25% protein

15% fats

Tips for slow oxidizers or carbohydrate types:

• Emphasize only low fat, lean meats, and only in small amounts with most meals
• Be careful and selective with dairy intake. Dairy is not for most people.
• You can easily be addicted to sugar since your body type has the least reaction to it but in the long run it is unhealthy for everyone
• Make sure to balance carb intake being careful not to eat starchy carbs and starchy vegetables together
• Since all carbs break down to sugar, be conscious of how many carbs you consume
• Be careful with grains if they make you tired or sleepy, you may be consuming too much
• Be careful with gluten and bleached flours, sprouted and whole grains may or may not be tolerable depending on your digestive abilities
• Eat beans with caution
• Eat good fats but too much fat slows your metabolism and adds weight
• If you crave sweets it means you are eating too many carbohydrates
• Your type requires the least fat, but eat healthy fats and experiment until you find the right amount of intake for you

Best proteins, meats, and seafood/fish:

• Fowl preferably white meat, including chicken, turkey or game
• Lean red meat occasionally
• Light fish and less fatty fish
• Legumes/beans are ok but only in small amounts

Best fats:

• Most are ok in moderation except soybean oil and corn oil

Best Vegetables:

• Most are ok but know starch content and keep high starch foods in moderation

Best fruits: Most are ok

Best dairy: Low-fat milks, cheeses, and yogurt

The fast oxidizer or protein type:

This type has the fastest metabolism. They need higher amounts of animal protein and fats to feel satisfied. Carbohydrates are burned faster and leave them hungry and craving more soon after eating them. They often have inflammation issues after eating a diet high in sugars and carbs. Eating a high protein low carb breakfast works best for them. Research has found that diabetic fast oxidizers do better than the rest of the population when they consistently eat a low-carb diet. People in this group are often thinner but they can be overweight if they are consuming higher amounts of carbs and sugar which can quickly help stack on the pounds.

Diet percentages vary for each individual, but start with these percentages:

Protein 40%

Fats 30%

Carbohydrates 30%

Tips for fast oxidizer, protein types:

• Up to 40% of your diet can be from protein, 25 to 30 percent from fat and the rest carbohydrates, these amounts will always vary with the person
• Eat flesh protein at least twice a day or with every meal. Fattier meats and fish work well for this type. Stay away from pork.
• Eat fat with every meal but only the good fats like avocados, olive oil, coconut oil, and flax oil. Soybean and corn oils can cause inflammation.
• Remember fat does not cause weight gain, carbs cause weight gain
• Eat your protein or meat first to help digestion
• Stay away from sugar, it is especially bad for fast oxidizers
• Eat only small amounts of fruit and eat them last, preferably with fats like olive oil or coconut oil
• Eat a vegetable with every meal but no white rice, wheat, corn or potatoes (too high glycemic). Always add fat, but only after the vegetables are cooked.
• Root vegetables can help if you want to gain weight but keep them to a minimum
• Grains are not good for this type unless they are sprouted, because they block nutrients and are harder to digest.
• Caffeine worsens any imbalance

Best fats:

• Olive oil
• Butter
• Coconut oil
• Almond oil
• Flaxseed oil
• Walnut oil
• Avocado oil

Best veggies or fruits

• Cauliflower
• Mushrooms
• Asparagus
• Celery
• Fruits should be limited
• Avocado (fruit)
• Apples
• Pears

Best meats

• Beef’
• Lamb
• Chicken dark meat
• Turkey dark meat
• Salmon
• Shellfish

Best dairy

• Dairy may or may not be tolerated by this type. If tolerated, butter, cream, and whole milk is ok
• Eggs should be limited to no more than one a day.

The mixed oxidizer type:

This type can eat pretty much anything they want if they strike a good balance of nutrients. They get out of balance by leaning more to the fast or slow oxidizer foods so it is important that they keep a balanced intake of both. Many of these types can improve any diabetic issues by staying in balance. They may even switch between fast and slow oxidation as a result of stress or changes in health. Appetite is variable and this type has less of a problem with food cravings or excessive weight gain.

Tips for mixed oxidizers:

• Read and understand the basics of fast and slow oxidizers
• Keep food types and amounts in balance for optimum energy
• Find what works for you and know that your needs may change from day to day
• Get a good balance and a wide range of proteins
• Eat some protein at every meal
• Do not eat the same foods every day
• Snack when you feel the need to but only foods that give you energy
• Keep high glycemic foods at a minimum
• Consume dairy with caution
• Be cautious with grains, stay away from refined grains
• Listen to your body when it comes to carbohydrates and know when you are consuming too much

Most foods are tolerable for this type, but again keep amounts in balance.

 

Here is a short video explaining metabolic typing: