The metabolic typing diet is based on the premise that metabolism — the processes the body uses to convert food into energy is different for everyone. We each burn calories in our own ways and at our own rates, and those rates can change over time.
In a book Metabolic Nutrition Researcher Dr. William Wolcott describes that people can be divided into three different metabolic types, and that they should eat according to those types.
Protein type – the type of metabolism where proteins are needed. This type of metabolism very quickly oxidizes energy thanks to the dominance of the parasympathetic. Protein type loves salty food and has low tolerance to sweet. The salty, fatty food cravings you experience stem from your body’s need for protein. As a protein type, you also possess a prone to anxiety because frequent bouts of anxiety may actually be caused by your body’s reaction to eating salty or fatty foods. They are often lethargic or feel wired or on edge, with superficial energy while being tired underneath.
Karbo type – a type of metabolism where carbohydrates are needed. This type of metabolism are slow oxidants of energy thanks to the dominance of the sympathizer. Karbo type have a relatively low appetite, high tolerance to sweetness, a caffeine dependency and a problem with body weight.
Mixed types – the most common type of metabolism, neither slow nor fast, and with no explicit dominance of a sympathetic or parasympathetic. They have a solid appetite, a strong desire for sweetness and they feel moderate tiredness and only sometimes anxiety. In terms of weight mixed type could keep the appetite under control.
What kind of nutrition do you need for each type of metabolism?
The protein type of metabolism should consume foods that is rich in oils and fats (meat, cheeses, eggs), and foods rich in purine (pâté, liver veal, etc.). Their carbohydrate intake should be low, and should focus on complex carbs (whole grains, vegetables) over simple ones (sugary, starchy foods). .
Your mealtime plate should contain:
- 50% protein
- 30% fats
- 20% carbohydrates
A carbohydrate type of metabolism should consume predominantly foods rich in carbohydrates, and poor in protein, fat and oil. Choose low-purine proteins that are light and lean: white-meat poultry, white fish, such as cod or flounder, and plant-based proteins including lentils and chickpeas.
Your mealtime plate should contain:
- 70% carbs
- 20% protein
- 10% fats
A mixed type of metabolism should use a variety of foods in which there are plenty of proteins, purines, fats and oils, but also carbohydrates so that the relationships are equal. This type of metabolism is easiest to cater for because it is actually the standard nutrition of moderately educated people.
Your mealtime plate should be divided into thirds:
- 33% protein
- 33% fats
- 33% carbs
If we said you should eat according to the type of metabolism you have, it is more than obvious that physical activity also needs to be adjusted.
Being active is important for any weight-loss or weight-maintenance program. When you’re active, your body uses more energy (calories). And when you burn more calories than you consume, you lose weight.
To lose weight, most people need to reduce the number of calories they consume and increase their physical activity. In general, that means that to lose 1 1/2 pounds (0.7 kilograms) a week, you need to reduce your daily calories by 500 to 750 calories.
Diet or exercise: Does one matter more?
Both are important. Diet has a stronger effect on weight loss than physical activity does; physical activity, including exercise, has a stronger effect in preventing weight regain after weight loss.
Weight loss through diet without physical activity, especially in older people, can increase frailty because of age-related losses in bone density and muscle mass. Adding aerobic and resistance training to a weight-loss program helps counter the loss of bone and muscle.
For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:
- Aerobic activity. Get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity.
- Strength training. Do strength training exercises at least twice a week. The guidelines don’t include a recommendation for the amount of time to devote to each session.
Moderate aerobic exercise includes activities such as brisk walking, swimming and ballroom dancing. Vigorous aerobic exercise includes activities such as running and aerobic dancing. Strength training can include use of weight machines, or activities such as carrying groceries or heavy gardening.
As a general goal, aim for at least 30 minutes of physical activity every day.
How much am I burning?
This list shows the estimated number of calories burned while doing various exercises for one hour. This is to give you an idea of the relative calorie burn of various activities for a person who weighs 160 pounds (73 kilograms).
Specific calorie expenditures vary widely depending on the exercise, intensity level and individual characteristics such as weight.
|Activity (1-hour duration)||160 lbs. (73 kg)|
|Bicycling, < 10 mph, leisure||292|
|Elliptical trainer, moderate effort||365|
|Golfing, carrying clubs||314|
|Running, 5 mph||606|
|Swimming laps, light or moderate||423|
|Walking, 3.5 mph||314|
Made muscles do not look just pretty, but also bring another significant benefit – the more muscle the higher the calorie consumption.
Why can not very obese people easily lose weight?
Because their muscle mass was suppressed by fat. Adding just 0.5 kg of new muscle mass automatically draws more energy consumption by 50 kcal / day. At the same time, 0.5 kg of the fat brings nothing but trouble. So if you increase your training muscle mass by only 2.5 kg, this means you burn 250 extra kcal / day. Of course, if it is multiplied by 365 days, and then divided by the number of calories per kilogram, it gets about 13 kg / year! Too much to ignore. Each clever man with excess body weight will use this fact instead of taking time in the saunas and leading meaningless conversations about diets and pills.