Metabolic Typing Diet: Unlock Your Body’s Potential with Personalized Nutrition

Let’s face it… when it comes to anything in life, what works for you may not work for someone else and vice versa (and that’s OK). At some point, we all have to experiment with different processes and try new things which often leads us down new paths. 

Well, the metabolic typing diet is one of those things we’re referring to. It’s a method for determining individual nutritional needs, based on the theory that metabolic ability to optimally digest certain foods varies between individuals.

As a result, we may be able to experience faster weight loss and better health overall with a change in certain dietary factors. So we put together a guide to metabolic typing so you can have a better idea of what it is and how it could work for your goals…

What is Metabolic Typing?

Metabolic typing is a potentially beneficial method for determining an ideal macronutrient (protein, carbs, and fat) ratio that is most optimal for an individual. Metabolic typing is based on the theory that metabolism – the process of converting food into energy – plays a role in how each person processes macronutrients.

The nervous system and the rate of cellular oxidation also come into play here as well, balancing metabolic energy and the rate at which we’re able to digest foods.

Now, there are actually three different metabolic types:

• Protein type – Protein and fat efficient
• Carbohydrate type – carb efficient
• Mixed type – Requires more of a balance

A protein type metabolizes protein and fats more efficiently than carbs, while a carb type metabolizes carbs better than fat and protein. A mixed oxidizer digests macronutrients at a similar rate.

Curious about your body type? Our Body Type Quiz can help you discover if you’re an endomorph, ectomorph, or mesomorph.

Understanding Metabolic Types:

Protein Type (Metabolic Type A – Fast Oxidizer)

The protein type is a fast oxidizer, also known as metabolic Type A. This type typically craves fatty and salty foods and may be susceptible to anxiety due to the consumption of these nutritional choices. Interestingly, this type is also said to have a strong appetite while also being a more talkative and outgoing individual. They tend to experience fatigue quickly, but their high energy levels often keep them going.

Because the fast oxidizer digests fats and proteins more efficiently than carbs, they need sufficient quality sources of protein, which we’ve listed below.

Carb Type (Metabolic Type B – Slow Oxidizer)

The carb type is a slow oxidizer, or metabolic Type B. This type usually craves sweets and has a relatively small appetite. These individuals may also find it challenging to lose weight, may suffer from repressed emotions, depression, and digestive issues, in addition to experiencing premature aging. 

Mixed Type (Metabolic Type C)

The mixed type, or metabolic Type C, describes individuals who need more balance of all three macros. They may also crave sweets and starchy carb sources, but weight management is usually not an issue. They benefit from a mixture of high and low-purine protein.

A Brief History of Metabolic Typing:

Back in the 1930s, Weston Prince embarked on a quest to better understand the connection between diet and various health factors. His research revealed the diverse nature of human dietary habits, influenced by several variables.

These variables include climate, genetics, environment, available food sources, and even cultural influences. Though varied diets can be healthy, heavily processed food with loads of unhealthy added ingredients is a significant problem for Western society. 

Weston’s research has opened up new possibilities and questions, sparking further curiosity in the field of nutrition.

How Do I Determine My Metabolic Type?

To determine your metabolic type, you’ll need to consult with a professional who can administer a metabolic type test. There are also tests available online, but these are generally not as accurate as those administered by a professional. Some tests can be extensive, making them a viable option for those seeking a more detailed analysis.

It’s crucial to note that the theory of metabolic typing has not been extensively studied. As a result, there isn’t conclusive evidence to suggest that it’s entirely accurate for determining everyone’s ideal nutritional needs.

Fueling Your Fire: The Best Foods for Your Unique Metabolism

While the specific foods are generally similar for all three metabolic types, the amounts will vary based on your individual needs.

Protein Type (Metabolic Type A – Fast Oxidizer):

As a Metabolic Type A (fat and protein efficient), prioritize nutritious, quality sources of protein, whole carbohydrate sources, and primarily full-fat foods.

Here are a few examples of ideal food choices:

• Protein: Dark meat (beef, chicken) and fatty fish (salmon, albacore tuna)
• Carbohydrates: Fruits (berries, apples, oranges), vegetables (leafy greens and a variety of others), grains (oats, whole wheat) 
• Oils and natural fats: Butter, healthy oils, eggs, 2% milk, whole-fat cheese

The recommended macronutrient ratio for fat protein efficiency is 45% – 50% protein, 30% – 35% carbohydrates, and 20% fats.

Here’s a sample meal plan to give you an idea:

• Breakfast: 3 eggs scrambled with spinach and a side of berries
• Lunch: Grilled salmon with roasted vegetables and a drizzle of olive oil
• Dinner: Steak with a baked sweet potato and steamed broccoli

Carb Type (Metabolic Type B – Slow Oxidizer):

As a slow oxidizer or metabolic Type B, keep protein intake low while prioritizing carbs. Choose protein sources low in purine, such as light meats (e.g., chicken, turkey) and marine sources (e.g., flounder, perch). Focus on carbs from veggies, fruits, and whole grains.

The ideal macro ratio for slow oxidizers is 70% carbs, 20% protein, and 10% fat.

Try this sample meal plan:

• Breakfast: Oatmeal with fruit and a sprinkle of nuts
• Lunch: Large salad with grilled chicken breast and a light vinaigrette
• Dinner: Lentil soup with whole-grain bread and a side of mixed greens

Mixed Type (Metabolic Type C):

The mixed type thrives on a balanced macro ratio, aiming for about 33% of calories from protein, fat, and carbs. Include both high-fat, high-purine proteins (red meat, some seafood like tuna and haddock, eggs) and low-fat, low-purine proteins (fat-free dairy, nuts).

Prioritize carbs from vegetables, fruits, and whole grains.

Here’s a balanced meal plan for the mixed type:

• Breakfast: Greek yogurt with berries and a drizzle of honey
• Lunch: Turkey breast sandwich on whole-grain bread with a side of carrots and hummus
• Dinner: Chicken stir-fry with brown rice and a variety of colorful vegetables

Understanding your body type can provide further insights into your ideal diet and training approach. Take our Body Type Quiz to learn more.

Caloric Recommendations and Metabolic Typing

Metabolic typing does not provide specific recommendations for optimal caloric intake. Instead, the focus is on portioning your macros according to your metabolic type. However, calories play a significant role in achieving your body composition and weight goals.

The ideal daily caloric intake varies based on factors such as age, sex, height, weight, and physical activity level.

According to USDA guidelines, the recommended caloric intake is 1,600 to 2,400 calories per day for adult women and 2,000 to 3,000 calories per day for adult men. The lower end of the range is suitable for sedentary individuals, while the higher end is appropriate for active individuals.

To achieve your weight goals, you’ll need to be in an energy deficit to lose weight, a surplus to gain weight, or maintain a balance to stay at your current weight.

Meal Timing and Metabolic Typing

This eating style doesn’t have specific meal timing guidelines. However, it emphasizes ensuring Metabolic Type A individuals consume a sufficient amount of quality protein at each meal. Regardless of whether you prefer two or six meals per day, include a good source of protein in each.

Making informed food choices is crucial for overall health and optimal bodily function.

Advantages of the Metabolic Typing Diet:

• Personalized to the individual’s needs
• Utilizes a test to determine the most appropriate macro ratio
• Focuses on consuming nutritious foods

The metabolic typing diet is highly individualized, which could potentially help eliminate food habits that lead to less than optimal health. By undergoing a test administered by a holistic doctor or nutritionist, you can determine your specific metabolic type and create a more accurate diet plan.

Understanding your metabolic type may potentially help improve or prevent certain health factors, although long-term research is needed to confirm these benefits.

Potential Drawbacks of the Metabolic Typing Diet

• Limited scientific research
• Potentially unbalanced macro ratio (may not be detrimental)
• Emphasis on saturated fats, which are unhealthy in excessive amounts

As previously mentioned, there’s a lack of conclusive research on the efficacy of metabolic typing and its proposed benefits. Limited research, however, doesn’t necessarily mean it’s ineffective. Weston Prince’s work highlights the connection between individual diets and overall health.

Some diets, such as the ketogenic diet, which restricts carbs to less than 50g per day, have demonstrated several health benefits. While effective for weight loss, long-term studies (beyond 2 years) on the safety of this diet are lacking. (1)

The keto diet isn’t sustainable for everyone and severely limiting specific macronutrients isn’t recommended based on current nutritional research and evidence. A balanced diet with a variety of high-quality food choices is generally recommended for optimal health.

Excessive consumption of saturated fats is unhealthy and should be limited, even when following a metabolic typing diet. While recent research may have lessened the perceived negative impacts of saturated fat, it’s essential to maintain a balanced approach. (2)

We highly recommend regular health check-ups if you’re following a metabolic typing diet to monitor your overall health.

Frequently Asked Questions 

What is metabolic typing?

Metabolic typing is a dietary approach that suggests individuals have different metabolic needs. This means one person may thrive on a higher protein diet while another may benefit from a higher carbohydrate intake. The theory suggests the way your metabolism converts food into energy is influenced by the types and amounts of food you consume.

Who should consider metabolic typing?

Metabolic typing is generally best suited for healthy individuals without underlying health issues that could be negatively impacted by dietary changes.

Always consult with a qualified medical professional for personalized advice and health monitoring before making significant dietary changes.

Are there any side effects associated with a metabolic typing diet?

Healthy individuals may experience minor, temporary side effects like headaches, dizziness, or nausea when adjusting to a new dietary approach.

For those with pre-existing health conditions such as high blood pressure, heart disease, or kidney issues, avoiding excessive intake of any single macronutrient is crucial. Always consult with your doctor before trying a new diet, especially if you have any underlying health issues.

What if I struggle to stick to a metabolic typing diet?

Metabolic typing isn’t suitable for everyone. If you have an unhealthy relationship with food, it’s essential to address those issues before considering any restrictive diet plan.

Is a metabolic typing diet superior to other types of diets?

Due to limited research and understanding of metabolic typing diets, it’s challenging to definitively compare them to other dietary approaches. Metabolic typing diets can be restrictive, which may not be ideal for some. The key is to find a balanced and sustainable dietary approach that aligns with your individual needs and preferences.

Conclusion

Metabolic typing may potentially contribute to improved health and help you achieve your fitness goals. While we can’t guarantee it’s the perfect fit for you, it may be worth exploring if you’re healthy and seeking to optimize your nutrition.

Always consult with a medical professional and prioritize regular health check-ups to ensure your well-being.

References:

---