What type of metabolism am I?

Definition - What is a Metabolic Type?

For around fifty years there have been nutritional approaches and diet recommendations that divide people into different metabolic types. The theory of metabolic types states that all people have different energy metabolisms. This means that everyone has an individual need for carbohydrates, protein and fat.

According to this principle, general nutritional recommendations and diets that neglect the personal metabolic type are useless for muscle building or weight loss attempts. If you know your metabolic type, you can use this knowledge effectively to lose weight, build muscles and stimulate the metabolism.

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What types of metabolism are there?

"Metbolic Typing" is the study of metabolic types. This theory says that every person has a different need for carbohydrates, protein and fats. People are divided into carbohydrate, protein and mixed types. Knowing your metabolic type can support your immune system with the help of the right diet, achieve or maintain your ideal weight, become more athletic and maximize your own physical energy.

According to "Metabolic Typing", the different metabolic types have characteristic features. In addition, metabolic types according to William Sheldon can be divided into ectomorphic, mesomorphic and endomorphic body types. This theory creates a relationship between body types and metabolic types. The endomorphic type has a slow metabolism and the ectomorphic type has a very fast metabolism.

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Protein type

The protein type characteristically prefers fatty and salty foods, often in the form of cravings for pizza, chips or nuts. When this guy starts eating carbohydrates, including sweets, he'll find it difficult to stop. Often the protein type does not feel full immediately and becomes hungry again between meals. It is also characteristic that food has a great influence on the energy level of the protein type.

Eating can make you tired or nervous, especially foods with a high sugar content. It is therefore important for this type of metabolism that the blood sugar level is kept constant. This also prevents food cravings. It makes sense to avoid refined carbohydrates. These include sweets, soft drinks, white flour products such as white bread and pasta.

The metabolism of one type of protein uses carbohydrates faster than other types of metabolism and does not stay full for long. Therefore, you should switch to whole grain products, which are rich and fill you up longer.

The protein type requires a diet that is low in carbohydrates but high in fat and protein. Vegetables that are low in carbohydrates are particularly good. These include, for example, zucchini, spinach, celery or cauliflower. Starchy vegetables like potatoes, peas and corn should only be eaten in moderation. At best, the protein type should get 50% of the daily calories from protein, 30% from fats and only 20% from carbohydrates.

Carbohydrate type

Little hunger and long breaks between meals are typical for the carbohydrate type. Classically, this type of metabolism only thinks of food when it is very hungry. Often times, this guy is prone to stress and occasionally doesn't eat because he supposedly “doesn't have time”. Instead of salty foods, the carbohydrate type has an appetite for sweets and tends to drink caffeinated beverages.

This type of metabolism often finds it difficult to lose weight. Characteristically, the carbohydrate type processes starchy foods rather slowly. This type of metabolism should include a lot of carbohydrates in the diet. However, enough protein and fiber are important so that you don't get hunger pangs.

The carbohydrate type usually tolerates all types of fruit and vegetables. Not only sweet foods should be consumed, but also complex carbohydrates and lean proteins. Low-fat sources of protein are particularly good for the carbohydrate type. Overall, a menu with plenty of vegetables and fruit, whole grain products, rice, poultry, white fish and seafood is recommended. Low-fat dairy products are allowed, but drinks containing caffeine should be kept low.

The carbohydrate type can get around 70% of the calories from starchy foods, 20% from protein and 10% from healthy fats.

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Mixed type

The so-called mixed type has a relatively balanced metabolism. This means that he can make good use of carbohydrates, protein and protein. Such a metabolic type can be noticed by changing eating habits and have food cravings, both for sweet and salty foods.

Fatigue and inner restlessness can occur and those affected sometimes have difficulty maintaining their own body weight.

Since the mixed type contains all macronutrients (Carbohydrates, fats and proteins), it basically has no restrictions. However, he must be careful not to permanently feed on one nutrient group. Therefore, the rule is to pay attention to a balanced diet. This consists of high quality protein, complex carbohydrates and healthy fats.

With the mixed type, an ideal nutrient intake a day consists of one third carbohydrates, one third protein and one third good fats.

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Fast metabolic type

The ectomorphic body type according to William Sheldon is characterized by a very fast metabolism. This body type is often very thin and tall. The ectomorphic body type attaches muscles and adipose tissue only slowly because it metabolizes all macronutrients quickly.

For people with a fast metabolic type, strength training is suitable to build muscle, while endurance sports tend to hinder muscle building. An increased food intake is very good for the fast metabolic type. High-quality carbohydrates, healthy fats and proteins should be relied on.

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Slow metabolic type

A slow metabolic type corresponds to the endomorphic body type. According to William Sheldon's theory, this is often plump to obese. Those affected put on fat mass quickly because they have a slow metabolism. For people with an endomorphic body type, endurance sports are a good way to get fitter and lose weight. Running, cycling and swimming are very good for this.

Either a wholesome mixed diet or a low-carb diet is recommended for this body and metabolic type.

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How can I determine my type?

There are several ways to find out your metabolic type. The metabolic metabolic analysis should provide information about the individual metabolic type with the help of a blood or saliva sample.

A saliva test is a DNA test. This means that metabolism-relevant genes are taken into account and conclusions can be drawn about metabolic disorders.

The blood test examines the blood lipid and blood sugar levels and analyzes the IgG antibodies in the blood.

This provides a picture of the state of health and food intolerance. There are different providers for metabolic analyzes. In addition, there are many free online tests that are supposed to show the individual metabolic types about the eating habits.

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Is there also a genetic test for this?

The saliva test for metabolic analysis is a DNA test. This genetic test examines genes that are relevant to the body's metabolic processes. This means that conclusions can be drawn about metabolic disorders.

Other hereditary diseases and family relationships are not taken into account in this analysis.

Does a self-test to determine a metabolic type make sense?

A self-test to determine the metabolic type can be carried out online quickly and easily. These tests are usually free of charge, so you should be careful not to fall for paid Internet rip-offs.

Self-tests ask questions about personal eating habits and use the questions to calculate which metabolic type the answers most closely match. If you are not completely honest, you can manipulate the self-test yourself. Self-tests have no informative value about metabolic disorders and the state of health.

If you want to find out your metabolic type in order to lose a few pounds, you can do an online test without consequences and use the result to try a new diet. If there is a suspicion of a metabolic disorder or if you have been trying to lose weight for a long time without success, nutritional advice can be useful.

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Which doctor does that?

A metabolic analysis can be ordered and carried out online, from a nutritionist or from the pharmacy / from the Internet. This is an alternative medical approach, which is why the analysis is usually not carried out by the family doctor.

A metabolic analysis can be carried out in a nutritionist's practice or with doctors practicing alternative medicine, and occasionally even in fitness studios. It can help to look for the additional designation nutritional advice and alternative medicine in doctors.

For saliva or blood tests, the sets can be ordered from suppliers such as SALOMED, ​​CoGAP, Metabolic Balanace or Genetic Balance. Blood samples can be taken by the family doctor and sent by post to the respective company.

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What does the determination cost?

If you want to do a blood or saliva test in order to draw conclusions about the metabolism and possible metabolic disorders, the costs vary greatly.

  • Online tests are free but very unsafe.
  • Saliva tests from providers such as CoGAP or Genetic Balance cost up to € 450.
  • Blood tests are available from SALOMED, ​​Magnolija-Vita, Metabolic Balance and My Metabolic for between € 100 and € 300.

If you have a metabolic type determination done in a nutrition counseling practice or in a fitness studio, additional supplements can be added.

You can find more information about a metabolic analysis here: Metabolic Analysis - What is it?

What consequences can I draw from my metabolic type?

If you analyze your metabolism, it has no influence on the respective metabolism. The tests themselves do not, of course, lead to weight loss or change eating habits. Instead, after a metabolic analysis, you have the option of adapting your own diet to your personal metabolic type.

Each person processes food differently. If you know your metabolic type, you can use the right diet for your individual needs.

This is how you can achieve your ideal weight in the long term. Through the personal ideal combination of proteins, carbohydrates and fats, you can better regulate your feeling of hunger, boost your metabolism and actively improve your state of health.

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