{"id":173,"date":"2015-10-26T23:54:33","date_gmt":"2015-10-26T10:54:33","guid":{"rendered":"http:\/\/www.frot.co.nz\/design\/recipes\/a-metabolic-typing\/"},"modified":"2021-05-18T09:44:35","modified_gmt":"2021-05-17T21:44:35","slug":"metabolic-typing","status":"publish","type":"page","link":"http:\/\/www.frot.co.nz\/design\/recipes\/appendices\/metabolic-typing\/","title":{"rendered":"Basic Metabolic Typing"},"content":{"rendered":"

If you are basically healthy, these questions will give you a very rough idea of what your metabolic type might be. If you have food allergies or digestive difficulties, the answers may be misleading. For a more detailed analysis, read The Metabolic Typing Diet by William Wolcott, or contact me for a personalised nutrition plan.<\/p>\n

How important is food to you?<\/p>\n

A. I don’t even think about it till it\u2019s put in front of me
\nB. I enjoy my food, but don’t think about it much
\nC. Very important<\/p>\n

How often do you need to eat?<\/p>\n

A. 2-3 times day, if that
\nB. 3 good meals is usually ample
\nC. Definitely 3 meals, and maybe a snack or two<\/p>\n

If you had a glass of freshly squeezed fruit juice, or a large coffee first thing in the morning, and then didn’t have chance to have breakfast, would you feel:<\/p>\n

A. Fine
\nB. Hungry, but OK
\nC. Like you were about to go mad<\/p>\n

If you had an all fruit breakfast, would you:<\/p>\n

A. Feel satisfied till lunchtime or maybe later
\nB. Feel quite hungry and definitely want some morning tea
\nC. Be ready to gnaw your arm off by 9.30am<\/p>\n

If you went to your in-laws for lunch and were given a huge steak, a small dollop of mashed potato and a bunch of broccoli with lots of butter, then cheesecake with cream for dessert, would you feel:<\/p>\n

A. Sick as a dog
\nB. A bit heavy and I might not need much dinner
\nC. Fantastic!<\/p>\n

If you wake up in the middle of the night, and feel hungry, would your reaction be:<\/p>\n

A. I never feel hungry in the middle of the night
\nB. No problems, I\u2019ll just go back to sleep
\nC. Where\u2019s the food?<\/p>\n

Mostly A\u2019s<\/strong> \u2013 you\u2019re probably more down the Carbo end of the scale. Extreme Carbo\u2019s are the only types who would suit a vegetarian diet or the kind of diet where you eat nothing but fruit before noon. You like lots of fruit and vegetables, but it still isn\u2019t good to overeat heavy carbs such as grains and legumes. And although you don’t need as much fat and protein as the other types, you still need some. You feel better on the lighter proteins such as fish and chicken breast.<\/p>\n

Mostly B\u2019s<\/strong> \u2013 Like most people, you\u2019re a Mixed type. Aim for a wide variety of different foods. You need a balance of protein, fat and carbs at each meal. Start with roughly equal categories of each, and experiment till you find the balance you feel best on.<\/p>\n

Mostly C\u2019s<\/strong> \u2013 You\u2019re a Protein type, and if extreme would do well on an Atkins style diet. But the original Atkins diet, not the kind with soy protein powder and Splenda. And make sure you eat plenty of fat (so it\u2019s not a high protein, low fat diet \u2013 that would stress your kidneys). Plenty of meat and fish, eggs, and good fats; unlimited low carb veggies; some nuts and seeds; a little fruit; and go very easy on the starchy carbs.<\/p>\n

Now you\u2019ve got a very rough idea of what type you might be. If you\u2019re still confused, assume Mixed for now, and go from there.<\/p>\n

If you are an extreme type, you may need to choose different foods with each macronutrient group. A Mixed type would have a mixture.<\/p>\n\n\n\n\n\n\n\n
<\/td>\n Protein <\/strong><\/td>\n Mixed <\/strong><\/td>\n Carbo <\/strong><\/td>\n<\/tr>\n
Protein<\/p>\n

<\/h1>\n<\/td>\n

Organ Meats
\nRed meat
\nDark Poultry
\nShellfish
\nDark Fish<\/td>\n		A Mixture<\/p>\n

<\/h1>\n<\/td>\n

White fish
\nLight poultry
\nRed meat & pork sometimes
\nSmall amounts eggs & dairy<\/td>\n<\/tr>\n
Fats<\/td>\nAnimal fats
\nOlive oil
\nAvocado
\nWalnuts, almonds, hazelnuts, pumpkin seeds<\/td>\n		A mixture<\/td>\nSmall amounts:
\nButter
\nOlive oil
\nNuts & seeds<\/td>\n<\/tr>\n
Veges<\/td>\nAsparagus
\nBeans
\nCauliflower
\nCelery
\nMushroom
\nSpinach<\/td>\n		A mixture<\/td>\nSalads
\nGreens
\nCapsicum, eggplant, zucchini, tomato
\nOnions, garlic<\/td>\n<\/tr>\n
Carbs<\/td>\nApples & pears
\nCarrots, turnips, swede
\nLegumes<\/td>\n		A mixture<\/td>\nMost fruits
\nBeetroot
\nParsnip
\nPumpkin
\nGrains \u2013 pref non-gluten, don\u2019t overdo<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Each type also needs different ratios of the macro nutrients.<\/p>\n\n\n\n\n
<\/td>\n Protein <\/strong><\/td>\n Mixed <\/strong><\/td>\n Carbo <\/strong><\/td>\n<\/tr>\n
Rough ratio<\/td>\nCarbs \u2013 30%
\nProtein & fat \u2013 70%<\/td>\n		Carbs \u2013 50%
\nProtein & fat \u2013 50%<\/td>\n		Carbs \u2013 60%
\nProtein & fat \u2013 40%<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

A typical day may look like:<\/p>\n\n\n\n\n\n\n\n
<\/td>\n Protein <\/strong><\/td>\n Mixed <\/strong><\/td>\n Carbo <\/strong><\/td>\n<\/tr>\n
Breakfast:<\/td>\nChicken liver pate Carrot sticks<\/td>\nEggs
\nToast with butter<\/td>\n		Fruit salad
\nYoghurt<\/td>\n<\/tr>\n
Lunch:<\/td>\nCold meat
\nCelery and apple salad with mayo<\/td>\n		Cold meat
\nBean salad<\/td>\n		Green salad
\nNut roast<\/td>\n<\/tr>\n
Snack:<\/td>\nHandful of walnuts<\/td>\nApple with nut butter<\/td>\nHerb tea<\/td>\n<\/tr>\n
Dinner:<\/td>\nLarge salmon fillet
\nSpinach cooked with butter<\/td>\n		Roast chicken
\nRoast vegetables<\/td>\n		White fish
\nMediterranean style veges<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

These are rough guidelines, and you will need to fine tune.<\/p>\n

Note also that your metabolic type may shift a bit between seasons. An extreme Protein type, for example may find that he needs to be very careful in winter, but in summer can eat a wider variety of foods. Carbo types may be able to tolerate more meat in winter than summer.<\/p>\n

Fine Tuning<\/strong><\/p>\n

IF YOUR LAST MEAL WAS IN BALANCE, your short term response (straight after eating, and up to 4-5 hours later) will be:<\/p>\n

    \n
  • No cravings<\/li>\n
  • Can last between meals with good energy<\/li>\n
  • Happy<\/li>\n
  • In a normal state of well-being<\/li>\n
  • Good mental focus and clarity of thought<\/li>\n
  • Capacity to handle stress<\/li>\n
  • Optimal response to exercise<\/li>\n
  • Optimal health<\/li>\n<\/ul>\n\n\n\n\n\n\n
    IF YOU ATE TOO MUCH CARBOHYDRATE<\/strong>,
    \nyour short term responses (1-2 hours after eating) are likely to be:<\/td>\n    		IF YOU ATE TOO MUCH FAT OR PROTEIN<\/strong>,
    \nyour short term responses (straight after eating) are likely to be:<\/td>\n<\/tr>\n
    \n
      \n
    • Don\u2019t feel satisfied<\/li>\n
    • May crave fat or protein<\/li>\n
    • Get hungry quickly<\/li>\n
    • Nervous energy<\/li>\n
    • Anxiety<\/li>\n
    • Tired but wired, jittery<\/li>\n
    • Jumpy mind<\/li>\n
    • ADHD behaviour<\/li>\n
    • Headache<\/li>\n<\/ul>\n<\/td>\n
    		\n
      \n
    • Heavy gut **<\/li>\n
    • Feel full, but hungry **<\/li>\n
    • May crave sweets
      \n(in isolation, this could be a sugar addiction)<\/em><\/li>\n
    • May crave coffee or tea<\/li>\n
    • Lethargic, sleepy<\/li>\n
    • Mentally sluggish or slow<\/li>\n
    • Dull or depressed mood<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n
    For a quick fix:<\/strong><\/p>\n
      \n
    • Eat a snack high in fat\/protein \u2013 cheese, nuts, meat, coconut oil slice<\/li>\n
    • Avoid further stimulating foods or drinks<\/li>\n<\/ul>\n<\/td>\n
    		 For a quick fix: <\/strong><\/p>\n
      \n
    • ** Use digestive enzymes with protease & lipase to aid digestion<\/li>\n
    • Eat some more starchy carbs \u2013 eg. extra serve starchy veges, fruits, or a light dessert if out at dinner<\/li>\n
    • Coffee, espresso or tea will lift (but these are not recommended as a habitual fix)<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n
    For future meals: <\/strong><\/p>\n
      \n
    • Increase your protein & fat (or have heavier proteins like meat instead of chicken) and decrease your starchy carbs (starchy veges, fruit, grains, legumes)<\/li>\n<\/ul>\n<\/td>\n
    		 For future meals: <\/strong><\/p>\n
      \n
    • Have less protein\/fat or lighter proteins, and\/or increase your carbs<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

      \n","protected":false},"excerpt":{"rendered":"

      If you are basically healthy, these questions will give you a very rough idea of what your metabolic type might be. If you have food allergies or digestive difficulties, the answers may be misleading. For a more detailed analysis, read The Metabolic Typing Diet by William Wolcott, or contact me for a personalised nutrition plan. How important is food to you? A. I don’t even think about it till it\u2019s put in front of me […]<\/p>\n","protected":false},"author":2,"featured_media":0,"parent":265,"menu_order":1,"comment_status":"closed","ping_status":"closed","template":"template-fullwidth.php","meta":[],"_links":{"self":[{"href":"http:\/\/www.frot.co.nz\/design\/recipes\/wp-json\/wp\/v2\/pages\/173"}],"collection":[{"href":"http:\/\/www.frot.co.nz\/design\/recipes\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"http:\/\/www.frot.co.nz\/design\/recipes\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"http:\/\/www.frot.co.nz\/design\/recipes\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"http:\/\/www.frot.co.nz\/design\/recipes\/wp-json\/wp\/v2\/comments?post=173"}],"version-history":[{"count":10,"href":"http:\/\/www.frot.co.nz\/design\/recipes\/wp-json\/wp\/v2\/pages\/173\/revisions"}],"predecessor-version":[{"id":987,"href":"http:\/\/www.frot.co.nz\/design\/recipes\/wp-json\/wp\/v2\/pages\/173\/revisions\/987"}],"up":[{"embeddable":true,"href":"http:\/\/www.frot.co.nz\/design\/recipes\/wp-json\/wp\/v2\/pages\/265"}],"wp:attachment":[{"href":"http:\/\/www.frot.co.nz\/design\/recipes\/wp-json\/wp\/v2\/media?parent=173"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}