Leena Watts
There are several types of metabolic diets, including the Metabolic Typing Diet, the pro-metabolic diet, and the Mediterranean diet. The Metabolic Typing Diet provides specific eating plans for three metabolic types, with a focus on whole foods. The pro-metabolic diet encourages eating healthy, nourishing foods that are close to nature, such as lean meats, fruits, vegetables, and whole grains. The Mediterranean diet is a well-studied eating pattern that emphasizes minimally processed foods, healthy fats, and plant-based proteins. All of these diets aim to improve metabolic health and may be beneficial for managing weight and reducing the risk of chronic diseases such as type 2 diabetes and cardiovascular disease.
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What You'll Learn
The Mediterranean diet
There is no set plan for following the Mediterranean diet, but there are some general guidelines. The diet emphasizes vegetables, fruits, whole grains, beans, legumes, and nuts. It includes low-fat or fat-free dairy products, fish, poultry, non-tropical vegetable oils, and red wine in small servings. The Mediterranean diet also involves flavoring foods with herbs and spices instead of salt and using olive oil instead of butter.
When eating out, one can adapt dishes to fit the Mediterranean diet by choosing fish or seafood as the main dish, opting for grilled foods instead of fried, and choosing whole grain bread.
A sample menu for a week of meals on the Mediterranean diet might include Greek yogurt with strawberries and chia seeds for breakfast, a whole grain sandwich with hummus and vegetables for lunch, and a tuna salad with greens and olive oil for dinner. There is usually no need to count calories or track macronutrients unless managing glucose levels, but it is essential to consume all foods in moderation.
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The DASH diet
Metabolic syndrome is a cluster of metabolic risk factors, including abdominal obesity, dyslipidemia, low levels of high-density lipoprotein cholesterol (HDL-c), hypertension, and insulin resistance. While the most effective dietary pattern for its management has not been established, scientific evidence supports the use of the Mediterranean Dietary Approaches to Stop Hypertension (DASH) diet intervention as the new paradigm for metabolic syndrome prevention and treatment.
A cross-sectional study of 1493 adults showed that higher adherence to the DASH diet was associated with a 48% lower risk of developing metabolic syndrome. BMI, waist circumference, pro-inflammatory markers, and adiposity measures were significantly lower compared to individuals with lower adherence. Additionally, higher adherence to the DASH diet was linked to a 64% lower risk of metabolic syndrome in 425 healthy children and adolescents aged 6-18 years.
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High-protein foods
The Metabolic Typing Diet provides specific eating plans for three metabolic types. The protein type diet recommends a diet consisting of 45% to 50% protein, 20% fat, and 30% to 35% carbohydrates. This diet encourages eating foods high in protein and fat.
Meat
Meat is a good source of high-quality protein and also fuels the body with key nutrients like zinc and iron. Some examples of meats that are high in protein include:
- Lean ground beef
- Chicken breast
- Pork
- Steak
- Turkey
- Bacon
- Organ meats
- Red meat
Seafood
Seafood is another good source of protein and also provides healthy fats. Examples of seafood that are high in protein include:
- Salmon
- Tuna
- Herring
- Mussels
Eggs
Eggs are a convenient way to add high-quality protein to your diet. They can be enjoyed in a variety of ways, such as scrambled, hard-boiled, or as an omelet. Egg whites are almost pure protein, but whole eggs that include the yolk provide many more nutrients, including vitamins, minerals, antioxidants, and healthy fats.
Dairy
Dairy products such as milk, yoghurt, and cheese are also good sources of protein. Full-fat yoghurt and cheese are encouraged in the metabolic typing diet.
Plant-Based Sources
There are also many plant-based sources of protein, including:
- Legumes (e.g. lentils, chickpeas, black beans)
- Nuts and nut butters (e.g. almonds, peanuts, peanut butter)
- Seeds
- Tofu
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Whole foods
Whole grains, fruits, and vegetables are encouraged as they are rich in fiber and provide prebiotics that feed healthy bacteria in the gut, improving digestion and overall gut health. Lean meats, legumes, nuts, and seeds are also recommended as they are high in protein and selenium, which supports thyroid function and boosts metabolism.
The metabolic diet discourages highly processed foods, refined carbohydrates, and added sugars. Instead, it suggests eating complex carbohydrates, such as whole grains, and healthy fats, like those found in rapeseed oil, fish, and poultry. This diet also aligns with the Mediterranean diet, which is well-studied and emphasizes similar food choices, including plant-based proteins and a moderate intake of lean animal proteins.
To boost metabolism, some sources recommend specific foods such as chili peppers, tea, and legumes. Chili peppers contain capsaicin, which may increase the rate at which the body burns calories and reduce appetite. Tea, especially oolong and matcha green tea, may increase fat oxidation and help the body use stored fat for energy. Legumes, including beans, are high in protein and dietary fiber, which can support digestion and feed good bacteria in the intestine.
It is important to note that dietary changes should be made in consultation with a healthcare professional, especially when addressing specific health concerns or conditions.
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Macronutrient distribution
The Metabolic Typing Diet provides specific eating plans for three different metabolic types. It encourages eating more whole foods. The macronutrient distribution depends on the metabolic type.
The protein type diet, suitable for people with a fast metabolism, focuses on macronutrient distribution and recommends a diet consisting of 45% to 50% protein, 20% fat, and 30% to 35% carbohydrates. Foods high in protein and fat are encouraged for this metabolic type. Recommended sources of protein include organ meats, red meat, dark meat poultry, herring, and mussels. Fat should come from eggs, cream, and cheese. Carbohydrates should come from whole grains and vegetables.
The carbo-type meal plan, on the other hand, focuses on complex carbohydrates like whole grains, fruits, and vegetables. This plan likely suits those with a slower metabolism. While I could not find the exact macronutrient distribution for this type, a general guideline for macronutrient needs is 10% to 35% of calories from protein, 20% to 35% from fat, and 45% to 65% from carbohydrates.
The Mediterranean diet is another well-studied eating pattern that can be considered a metabolic diet. It emphasizes minimally processed foods, including whole grains, beans, lentils, dark leafy greens, lean animal proteins like fish and poultry, and healthy fats. While it does not restrict calories, it focuses on adding plenty of nutrient-dense foods.
The Dietary Approaches to Stop Hypertension (DASH) diet is also an evidence-based metabolic diet that has been shown to be effective in preventing and treating metabolic syndrome. Similar to the Mediterranean diet, it encourages whole grains, vegetables, beans, lentils, and low-fat dairy. It is high in fiber and low in fat, dietary cholesterol, and sodium. The DASH diet is also effective in improving diet quality and blood sugar control.
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Frequently asked questions
A metabolic diet is an eating pattern that aims to boost one's metabolism and support overall health. There are several types of metabolic diets, including the Ketogenic (keto) diet, the Atkins Diet, and the Mediterranean diet. These diets typically encourage the consumption of whole, minimally processed foods and healthy, nourishing foods that are "close to nature."
Metabolic diets generally recommend lean meats, fruits, vegetables, whole grains, legumes, nuts, and seeds. These diets encourage a balance of lean proteins, healthy fats, and high-fiber carbohydrates. Additionally, metabolism-boosting foods such as tea, chili peppers, and protein-rich foods can be included to increase the metabolic rate.
Metabolic diets typically discourage foods high in saturated fat and added sugars. Refined vegetable oils, refined grains, and excessive nuts should also be limited. These foods are believed to be difficult to digest and may lead to increased fat storage, potentially slowing down metabolism.
Metabolic diets offer several potential benefits, including weight management, reduced risk of type 2 diabetes, improved blood sugar levels, and lower cardiovascular risk. These diets can also help manage metabolic syndrome by reducing inflammation and balancing blood sugar levels.
