Metabolic Typing Diet: Uses, Benefits, Foods, and More

How Metabolic Typing Diet works in the Body

The metabolic typing diet works by assigning a specific type of diet for each individual based on the metabolic type.

There are three different types of metabolisms known as the carbo type, protein type, and the mixed type. Several tests can be performed such as urine and blood tests to determine one’s metabolic type. Based on the assessment results, a health practitioner assigns the person a customized diet that provides a specific ratio of carbs, protein, and fat according to the person’s metabolic type.

Health practitioners should make sure that the diet matches the person’s metabolic type because each type has different nutrient needs and should follow a specific diet plan to fulfill these needs.

If individuals follow the proper diet for their type, they will experience many health benefits because the metabolic typing diet is suggested to enhance the body’s metabolic functions and overall health.

Different Metabolic types

Each metabolic type has different macronutrient needs. To benefit from the diet, every type needs to consume specific food types. There are three main different metabolic types:

1- Protein types (parasympathetic dominant): protein types are fast oxidizers that quickly burn food for energy. The parasympathetic part of their autonomic nervous system is more dominant than their sympathetic branch. They need a high protein diet to slow down the oxidation process and strengthen their sympathetic nervous system.

2- Carbo types (sympathetic dominant): carbo types are slow oxidizers that gradually burn food for energy. The sympathetic part of their autonomic nervous system is more dominant than the parasympathetic branch. They need a high carbohydrate diet to speed up the oxidation process and to strengthen their parasympathetic nervous system.

3- Mixed types (neither parasympathetic or sympathetic dominant): mixed types are neither fast nor slow oxidizers, their metabolism is balanced. They need a diet that supports both parts of the autonomic nervous system and balances the oxidation process as well.

Factors influencing the Metabolic Type

The metabolic diet is suggested to work based on two factors that affect each individual’s metabolism: the autonomic nervous system and the rate of cellular oxidation. Each concept is explained below:

1- The autonomic nervous system: a part of the nervous system that controls the insides of our body and works involuntarily. It is made up of two parts:  

a- The sympathetic nervous system: this part of the nervous system uses energy and activates a person’s “fight or flight response,” which means that it is activated when the body is excited, enraged, or challenged.  It speeds up a person’s heart rate, dilates his or her pupils, and elevates a person’s blood pressure and blood sugar.

This part of the autonomic nervous system does not stimulate the digestion process. Accordingly, the diet recommends that sympathetic dominant individuals consume higher amounts of carbs because they can digest them more quickly. This will stimulate digestion.

b- The parasympathetic nervous system: this part of the nervous system conserves energy. It usually is referred to as the “rest and digest” system because it helps control bodily functions when the body is at rest. 
Its actions are the opposite of those of the sympathetic nervous system, meaning it decreases blood pressure and heart rate, among other functions.

This part of the autonomic nervous system stimulates the digestion process. The diet recommends that parasympathetic dominant individuals consume higher amounts of proteins because they digest proteins more slowly. They already have an active digestive system, so there is no need to stimulate digestion.

According to the metabolic typing diet, one part of the nervous system is always more dominant than the other. This affects the individual's metabolic rate and digestion.

2- The rate of cellular oxidation: the rate at which cells convert food into energy.  

People can oxidize food at different rates. Accordingly, they can be classified as fast oxidizers and slow oxidizers. 

Fast oxidizers can rapidly convert food into energy. Therefore, to balance their system, they should consume proteins and fats that burn at a slower rate in the body instead of carbohydrates. On the other hand, slow oxidizers convert food into energy at a slower pace. Thus, they should consume carbohydrates to balance their system rather than protein and fat.

Metabolic Typing Diet Type: Foods List

1- Protein type: Protein type individuals should follow a diet rich in protein with equal amounts of fat and carbohydrates. The protein types should incorporate 40% protein, 30% fat, and 30% carbohydrates into their diet. They should consume complex carbohydrates such as whole grains and vegetables, and avoid simple carbs such as processed, sugary foods or white bread.

The types of foods recommended include: 

- Meats such as beef, poultry, and seafood including salmon, tuna, and mussels 
- High-fat dairy products such as whole milk, cream, and high-fat cheeses
- Whole grains such as brown bread, rice, and pasta

2- Carbo types: Carbo type individuals should follow a diet high in carbohydrates and low in protein and fat. The carbo type diet should incorporate 60% carbohydrates, 15% fat, and 25% protein.

The types of foods recommended include: 

- Meats such as beef, poultry, and seafood including salmon, tuna, and mussels 
- Low-fat dairy products such as fat-free or reduced-fat milk, yogurt, and cheese
- Vegetables such as tomatoes, lettuce, cucumbers, and broccoli
- Fruits such as apples, bananas, oranges, and strawberries 
- Whole grains such as brown rice and pasta.

Note: The diet does not recommend eating refined carbohydrates such as white bread and processed, high sugar foods.

3- Mixed types: Mixed type individuals should follow a mixed diet meaning they should combine the protein and carbo diet types. The mixed type should incorporate 50% carbohydrates, 20% fat, and 30% protein. 

The types of foods recommended include: 

- Meats such as beef, poultry, and seafood including salmon, tuna, and mussels 
- High-fat dairy products such as whole milk, cream, and high-fat cheeses
- Vegetables such as tomatoes, lettuce, cucumbers, and broccoli
- Fruits such as apples, bananas, oranges, and strawberries 
- Whole grains such as brown rice and pasta. 

 Note: The diet does not recommend eating refined carbohydrates such as white bread and processed, high sugar foods.

Metabolic Typing Diet benefits

The metabolic typing diet can help in losing weight because it provides satiety for hours and removes the cravings that individuals usually experience shortly after eating.

The diet can also improve immunity, mood, and the various bodily functions. 

It can also prevent many chronic diseases like dementia, heart disease, and even cancer.

Metabolic Typing Diet precautions

The metabolic typing diet is mainly safe to follow. However, there are some points to take into consideration. Always make sure to follow up with a health professional expert before starting any diet, especially if you take any medication or have a chronic health condition.

- Nutritional deficiencies: the metabolic typing diet may not include all food groups depending on the person’s metabolic type. Accordingly, it is important to watch out for any dietary deficiencies that might result from this. 

- Saturated fats: the diet may be rich in saturated fats from meat and dairy sources, depending on a person’s metabolic type. A diet high in saturated fat can lead to some health conditions such as heart disease. It may also cause medical conditions to worsen.

- Carbohydrates: the diet may be rich or poor in carbohydrates, depending on a person’s metabolic type. Diabetic patients need to be monitored to make sure that the amount of carbohydrates they consume corresponds with their blood sugar needs.