Metabolic Typing or Loada Metabollox?

metabolicI've been reading an fascinating book for the last few weeks called “The Metabolic Typing Diet“. It's an interesting concept that there is not any one diet that suits everyone, it all depends on our individual metabolism.

The book was a bit tough to read in parts with some repetition and a fair-bit of pseudo-science but I am always up for trying new experiments based around health, diet and exercise. Every time I try a new experiment I feel I am making gradual improvement in my overall diet. I tried Vegan and Vegetarianism for a while but I don't think it's a good fit for me, especially so in Scotland where you need a bit more energy in colder climates. It has however helped me increase my vegetable intake at all meals and I only eat Organic grass-fed or free-range meat whenever I can, instead of the cheap cuts. I have also massively reduced my red-meat intake and have never been a fan of fast-food which is just pure s**t in a roll, bun or a bucket, so that is not a problem. It's a shame more people don't educate themselves on the fast food industry practices, have a read of “Fast Food Nation“, “Salt, Sugar, Fat” or watch the documentary “Food Inc.” on Netflix.

There are 65 self-test questions in the book to help determine your type which boils down to one of three categories -:

  • Protein Type
  • Carbo Type
  • Mixed Type

You can also keep a dietary record over 4 days with 2 days based mainly on Proteins and 2 days based on Carbs, then record your appetite, cravings, energy, emotions etc for confirmation of your type. I did this for a few days and was quite surprised that I felt slightly better when I increased my protein intake. I have also taken some tests online along similar lines which came to the same conclusion that I am a Mixed Type. This means I should be consuming 50 percent carbs, 30 percent protein and 20 percent fats, roughly speaking, as it does take some ‘tuning'.

The tips on the allowable foods are -:

  • Eat Protein at every meal to provide energy. Lack of protein can lead to fatigue, anxiety and low mood.
  • Have a good mix of Proteins and Carbs each day. If the balance is tilted more one way than the other it can lead to disturbances in energy, mood and well-being.
  • Snack as Needed. I've found non-salted nuts like Almonds, Macadamia, Cashews, Walnuts and pistachios are ideal for me.
  • Carefully consider Dairy. I have already replaced Milk in my cereal and porridge etc with Rice Milk or Almond Milk. I still have semi-skimmed organic milk it in my tea and still love cheese, one of my vices.
  • Consider Carbs carefully. Starchy carbohydrates break down easily into sugar which hits your bloodstream quickly and can cause blood sugar problems and contribute to more severe disorders or allergies. So ideally, for me, it's best to get a balance between Protein and Carb vegetables.
  • Use grains in moderation, don't overdo bread and especially avoid white bread. I already am aware of the issues with bread, especially after reading “Wheat Belly” which I may well cover in another post. I've dramatically reduced my bread intake, especially so at lunchtimes and feel so much better for it. If there was one piece of general advice I would give to people it's to eat less bread.

kukichaI've also quite dramatically reduced my alcohol intake since doing Stoptober a few months back, have reduced caffeine as much as possible. I've replaced coffee with an occasional Japanese Kukicha Tea which has 20mg of caffeine (compared to around 150mg-250mg in most average coffee-shop brands). It also works out a lot cheaper as you don't need much per cup and it's a nice mindfulness exercise to take time to prepare it. I don't drink fruit juices much due to the concentrated fruit sugar and have reduced intake of sugar, sweets in general. All of the above has led to much more stable energy levels through the day, less spikes and an improvement in overall mood. It's easy to look back and see how bad eating habits can take control but it just takes a bit of discipline to change that and find better food, drink and snack choices.

My simplified “Mixed Type” chart is below that I need to stick to, there are far more detailed charts in the book and obviously you don't have to be radically perfect about it, but being aware of the balance for most meals is probably a good idea.

DietChartThere are further suggestions on how to fine-tune your ‘personal fuel mix' which start by eliminating grains, cereals, breads, desserts, fruits, starchy vegetables and milk for the first 5-7 days then slowly start to increase the non-starchy vegetables. You basically go through a reset then a balancing/fine-tuning act until you get the right balance of protein, fats and carbs that help you manage your overall diet.

So I'm going to kick this off on Monday 7th December and see how things go until Sunday 13th when I have a Xmas lunch with my Hypnotherapy group. I will then be re-introducing Alcohol and Tapas so the effects will be interesting! I'll also be doing daily lunchtime Pilates/Yoga (have been doing so for the last 30 days) and Kettlebell Swings.

I'll keep you updated on progress in the run-up to Xmas which will be a whole other type of food challenge, now must look up some info on brussel sprouts!

Beginning Vital Statistics – Sunday 6th December

79.4 KG (12.5 Stone)
12.9% Fat
59.7% Water
40.8% Muscle
36.5 ” Waist
40 “” Chest