Metabolic Types Explained: How To Test, Macros, Weight Loss Diet Meal Plan

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Eat For Your Metabolic Type For Weight Loss

On today’s episode of Live Lean TV, I’m explaining metabolic types, including what it is, how to test it, macros, and a weight loss diet meal plan based on your metabolic type.

To save you time, I’ve included jump links to all the questions and answers in the table of contents below.

Table Of Contents: Jump To Links

With that said, let’s jump into it.

Metabolic Type vs Metabolic Body Type

When talking about metabolic type, it’s often confused with metabolic body types.

Here’s the difference between metabolic type vs metabolic body type.

Metabolic typing categorizes people based on how their bodies process nutrients.

Metabolic body types categorizes people’s natural physical tendencies into three somatotypes:

• Ectomorph:
  • Naturally slim body
  • Fast metabolism
  • Difficulty gaining weight and muscle
• Mesomorph:
  • Naturally muscular body
  • Balanced metabolism
  • Easier to build muscle and maintain weight
• Endomorph:
  • Naturally rounder body type
  • Slower metabolism
  • Tendency to store fat easily and more difficulty losing weight

For this post, we are focusing on metabolic typing based on how your bodies processes nutrients, not somatotypes.

To further confuse things, depending on which online metabolic typing test you take, you can receive different metabolic typing classifications including:

• Metabolic Types: Protein, Carbohydrate, and Mixed Types
• Metabolic Types: A, B, or C
• Metabolic Types: Slow 1-4 or Fast 1-4
• Metabolic Types: 1-5
• Metabolic Types: Zeta and Delta

While some systems focus on the speed of metabolism others focus on macronutrient preferences.

Towards the end of this post, I’ll summarize what each metabolic type classification means to you.

What Is The Metabolic Type Diet?

The most popular classification of metabolic types is called the Metabolic Type Diet, also know as the Metabolic Typing Diet.

This was popularized by a book written by Trisha Fahey and William Wolcott called “The Metabolic Typing Diet“.

The metabolic type diet tailors nutrition to your body’s metabolic type:

• Carbohydrate type
• Protein type
• Mixed type

It’s based on the idea that different people process each macronutrient differently, therefore affecting energy levels, hunger, and weight.

The goal is to match your diet to your body’s unique needs to optimize energy and metabolism.

However, while this is popular, the scientific support is limited, and weight loss ultimately depends on a calorie deficit and sustainable habits.

What Are The 3 Different Metabolic Types For Weight Loss?

Metabolic types for weight loss categorize how your body processes food based on genetics, hormones, and lifestyle.

The three main metabolic types:

• Carbohydrate type:
  • Best fueled by higher carb, lower fat diets with lean proteins.
  • Recommended Macros: Protein: 20–30%, Carbohydrates: 60–70%, Fat: 10–20%
• Protein type:
  • Thrives on higher protein and fat, with fewer carbs.
  • Recommended Macros: Protein: 40–50%, Carbohydrates: 10–20%, and Fat: 30–40%
• Mixed type:
  • Requires a balanced intake of carbs, proteins, and fats.
  • Recommended Macros: Protein: 30–40%, Carbohydrates: 30–40%, and Fat: 30–40%

Identifying your type can optimize energy, hunger control, and fat loss by personalizing your macronutrient ratios.

However, science shows no one-size-fits-all for weight loss.

Weight loss success depends on creating a sustainable calorie deficit and healthy eating habits.

How Do You Know Your Metabolic Type?

If you wondering how do I check my metabolic type, consider these methods:

1. Self-assessment:
   • Reflect on how different foods affect your energy, mood, and hunger.
   • Protein types often feel energized with fats and proteins.
   • Carb types thrive on grains and fruits.
   • Mixed types prefer balance.
2. Online metabolic type test or quiz:
   • Taking a free online metabolic type test or quiz will ask you about your preferences, energy, and digestion, which can then provide guidance on your metabolic type.
3. Professional testing:
   • Nutritional counselors may analyze your genetics, blood work, or metabolism.
4. Trial and error:
   • Experiment with different macronutrient ratios of carbs, proteins, fats, then track your results.

Remember, metabolic typing isn’t a precise science.

Focus on what feels sustainable, healthy, and effective for your weight loss goals.

Metabolic Types And Diet Meal Plan

Wondering what to eat based on your unique metabolic type?

Here’s an example of a diet plan based on how to eat according to the 3 most common metabolic types.

Each type reflects how the body best processes macronutrients, including proteins, carbohydrates, and fats.

1. Protein Type Diet (Higher Protein And Fat, Lower Carbs)

Focus: Protein and fat to fuel energy, with minimal carbs.

This type tends to have a low tolerance for carbs and feels energized with higher protein and fats.

• Breakfast: Scrambled eggs with spinach and avocado, cooked in avocado oil.
• Lunch: Grilled chicken or turkey with leafy greens, olive oil dressing, and a small serving of nuts.
• Dinner: Baked salmon with roasted Brussels sprouts and a side of cauliflower rice or non-starchy vegetables.
• Snacks: Cheese, hard boiled eggs, or a small handful of almonds.

2. Carbohydrate Type Diet (Higher Carbs, Moderate Protein And Low Fat)

Focus: Carbohydrates for energy, with moderate protein and lower fat.

This type feels best when consuming more carbs and struggles with high fat meals.

• Breakfast: Oatmeal with banana slices and a sprinkle of chia seeds.
• Lunch: Brown rice with chicken, mixed veggies, and a small amount of olive oil.
• Dinner: Sweet potato with turkey and steamed broccoli.
• Snacks: Fresh fruit, rice cakes, or whole grain crackers with a small amount of hummus.

3. Mixed Type Diet (Balanced Protein, Carbs And Fats)

Focus: A balance of protein, carbs, and fats, supporting a steady energy supply throughout the day.

This type does well on a varied diet with all macronutrients in moderation.

• Breakfast: Whole grain toast with avocado and eggs, served with a side of fruit.
• Lunch: Quinoa salad with chicken, mixed veggies, and a light vinaigrette dressing.
• Dinner: Salmon with roasted vegetables and a side of brown rice or sweet potatoes.
• Snacks: Greek yogurt with a drizzle of honey, mixed nuts, or an apple with almond butter.

These diets are based on the premise that individuals of each metabolic type respond best to specific macronutrient ratios.

Other Popular Metabolic Type Classification Systems

If you’ve taken an online metabolic type test that doesn’t following the metabolic typing diet, here is a quick summary of other popular metabolic types classification systems.

Metabolic Types: A, B, and C

The metabolic types A, B, and C relate to oxidation rates:

• Metabolic Type A (similar to a Protein Type):
  • Fast oxidizer with a fast rate of metabolism.
  • Higher protein and fat, lower carbohydrates.
  • Recommended Macros: 40-50% protein, 10-30% carbs, and 30-40% fats
• Metabolic Type B (similar to a Carbohydrate Type):
  • Slow oxidizer with a slow rate of metabolism.
  • Higher carbohydrates, moderate protein, lower fat.
  • Recommended Macros: 20-30% protein, 50-70% carbs, and 10-20% fat
• Metabolic Type C:
  • Mixed oxidizer with a moderate rate of metabolism.
  • Balanced intake of protein, carbohydrates, and fats.
  • Recommended Macros: 30-40% protein, 30-40% carbs, and 30-40% fat

Metabolic Types: Slow 1-4 and Fast 1-4

Metabolic types slow 1-4 and fast 1-4 focuses on categories metabolic type based on metabolism speed.

• Metabolic Type Slow 1-4:
  • Slower metabolism: with 1 being the slowest.
  • Require higher protein and fat intake, with lower carbohydrates.
• Metabolic Type Fast 1-4:
  • Faster metabolism: with 1 being the fastest.
  • Require higher carb diets with moderate protein and lower fat.

Metabolic Types: 1-5

This metabolic types classification system offers five categories based on metabolic rate and macronutrient needs:

• Type 1: Fast oxidizer: higher carb, moderate protein and fat intake.
• Type 2: Slow oxidizer: higher fat and protein, lower carb intake.
• Type 3: Balanced oxidizer: balanced mix of carbs, proteins, and fats.
• Type 4: Protein type: high protein and fat, minimal carbs.
• Type 5: Carbohydrate type: more carbs, moderate protein, and low fat.

Metabolic Types: Zeta and Delta

Zeta and delta are less common metabolic type classifications, but from my research it seems:

• Zeta: balance of fast and slow oxidizers.
• Delta: slower metabolism who needs specific macronutrient ratios.

Are Male And Female Metabolic Types Different?

While metabolic typing systems generally apply to both males and females, some theories suggest that there may be slight differences in how men and women process nutrients due to hormonal and physiological differences, such as varying metabolic rates, fat distribution, and carbohydrate tolerance.

However, most metabolic typing systems do not strictly categorize metabolic types based on gender.

Is Metabolic Type A Real Thing?

Metabolic typing, while popular in some nutrition circles, lacks strong scientific backing.

Research on individual metabolic types, such as protein, carbohydrate, or mixed, is limited, and there’s no conclusive evidence to support the idea that tailoring a diet strictly to a “metabolic type” leads to better outcomes.

However, based on practical application, I definitely believe most people are a mixed type, but there are certain people who respond better to higher amounts of specific macronutrients.

For example, Jess is more carbohydrate friendly and I’m more fat friendly.

When it comes to protein, most people, especially if you’re training, should be eating at least 0.8 grams per kilogram (kg) of bodyweight.

While factors like genetics, age, and activity level do influence metabolism, a one-size-fits-all approach to dieting based on metabolic type hasn’t been proven.

How To Find The Best Macronutrient Ratio Distribution For You

Ultimately, if you think your body does better on high carbohydrates or high fat, in reality you may do better with a even macro split.

If you haven’t gotten your diet to a place where it works for you and you’re not seeing the results you want, you have to test different macronutrient splits on yourself.

Set yourself up with a meal plan that is either high in protein, fat or carbohydrates, or balanced macros, and follow it.

However, don’t just try it for a day, then say it just doesn’t work.

One day is not enough to know if it’s right for your body or not.

You need at least a two week trial before you can decide what your body responds well to.

Take before photos, then after two weeks of trying the diet, take your after photos, and then you can decide how you felt and if it helped you lose fat or build muscle.

This is how we know what has worked for us, and what has worked for our clients.

We don’t promote just one type of diet because we know that different things work for different people.

Bottom line is I recommend everyone of you to go and figure out what works for you.

Question Of The Day

Let me know in the comments:

• Have you ever taken a free online metabolic typing test?
• If so, what was your metabolic type?

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Now I want you to go check out this post where I show you how to calculate how many calories you should eat in a day.

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