THE CARBO TYPE DIET

Not everyone in this group is the same. Some people will this metabolic type will be slightly different from you as everyone is different and it is impossible to treat everyone in the same way. Yet here are some general characteristics of your metabolic type group.

Weak appetite

Food is not an important part of your daily routine and you deal very well with two – three small meals and some small snacks.

High tolerance for sweets

Normally people with your metabolic type group handle sweets very well. Do you reach for them easily when you’re hungry or need an energy boost? You can easily overeat sweets which may lead to some health problems like hypoglycemia, insulin resistance and diabetes.

Weight Management problems

Normally people with this metabolic type start of pretty slim. Yet small meals, and snacking on sweets leads to obesity and weight problems. Small appetite means that you lower your metabolic rate, throwing your system into “starvation mode” so it can conserve energy. This is and easy way to skyrocket the fat storage in your body. 

Type – A Personalities

As a contrast to protein type metabolism carbo types don’t have large appetite but also think they don’t have time to eat. Some people (the sympathetic dominance) tend to be aggressive, goal-oriented, highly motivated workaholics. Abrupt, appear cold and aloof, and quick to anger with physical stamina relatively low while the concentration tends to be excellent.

Energy patterns

Slow Oxidisers (another segment) have completely different personality and energy patterns from type A personality, with lower but steadier energy, without so many fluctuations during the day.

Caffeine Dependency

Many carbo types depend on caffeine to survive.

Sympathetic dominance have pretty strong adrenal glands but caffeine gives them the hormonal kick and an energy surge. Overuse can weaken the appetite, adrenal exhaustion and shift in the metabolic type due to a loss of sympathetic strength.

Slow oxidisers may not be able to function without the coffee, due to exhausted adrenal glands. You can bring the balance back through the right nutrition.  

Dietary emphasis

To lose weight, feel energised both physically and mentally and keep your emotions at bay, you have to include in your diet low-fat, low-protein diet. Due to slow metabolism you can easily deal with more starchy or sugary foods yet still have to be careful not to overeat those. Focus on light proteins, low in purine. Excess protein and fat will leave you feeling sluggish or even hyper, quick to anger and irritable.

CARBO TYPE PROTEINS

CARBO TYPE CARBOHYDRATES

CARBO TYPE FATS/OILS

Low-Fat, Low-Purine Proteins

High fat, high purine proteins interfere with your body ability to produce energy so stick to low fat protein otherwise you may feel lethargic, depressed and fatigued. Any meat, poultry or seafood that is not mentioned in the table above may be too high in fat for you therefore eliminated from your diet.

Have protein at most meals

Even tho you are doing very well on high carbohydrate meals you still should add protein to every single meat you eat. skipping protein may lead to severe disruptions in energy metabolism and blood sugar. It may be OK though to have just carbs for your snack as long as you don’t suffer from hypoglycemia or feeling hungry and craving sugar afterwards.

Diary

Watch your diary intake as it is best for you to minimise calcium intake. So, watch your body’s reaction to diary and if you feel energy drop or shift in your mood after having some restrict it from your diet.

Balance your carbohydrate intake

Although you normally do well with higher amount of carbs in your diet you still need to balance the intake of starchy and non-starchy carbs, especially if you want to lose or put on weight. Therefore, limit the moderate and high starch carbohydrates to one moderate and one high starch food per meal. And don’t consume starchy vegetables and grain products at the same meal.

Grains

This is in general a very good food for you as long as you don’t overeat them. If after the balanced meal you still feel hungry, sleepy, or crave sweets it may mean that you had too many carbohydrates in relation to protein on your plate. Use only whole grain products, avoid refined grain products. And stay wise as all grains break down easily into sugar and too many of these may cause some undesired side effects.

Selected Juices

Though you can deal with carbohydrates better than other metabolic types you should still keep away from any fruit juices. They can only be used for any therapeutic reasons. Yet vegetables juices, made from vegetables listen in the chart above, are absolutely fine for you. You can even enjoy carrot juice from time to time. If you fancy fruity drink, choose smoothies made of whole fruits.

Legumes

It may be surprising for you, but you need to limit legumes in your diet. Lentils, peas, beans apart from being a great source of carbohydrates and vegetable protein, they are also a source of purines. Have them from time to time, just nor overeat those and really test how you are feeling each time you consume those.

Fats and Oils

As a Carbo type you definitely should minimise the amount of fats and oils in your diet. Saying that you should not now suddenly start eating low or no-fat products. Just stick to healthy fats that will help regulate your hormone production, immune functions and more important metabolic processes. Choose cold pressed, natural oils and unsalted butter. Never eat margarine, hydrogenated oils or fat substitutes. Make sure you read food labels to avoid those!

Nuts and seeds

Nuts and seeds may be a good snack idea that will be eaten together with fruits, if eating just fruits makes your energy drop. Yet as a source of nonpurine protein and high fat content they are particularly bad for your metabolic type. So truly limit the use of those

Snacking

Most likely you don’t need snack at all, but you can snack if you wish. Just remember that if you start craving sweets you have overdosed on carbohydrates. Just make sure you consume enough protein during the day as well.

Bread

Whole grain breads are good for you but go easy on butter. Sprouted grain breads are the healthiest and most beneficial for you.

GI (Glycaemic Index) 

As you may have heard GI is the rate at which carbohydrates converts into glucose in your body. It is recommended to stick with low GI foods, even tho you deal with carbs better than all other types. If you do choose high GI carbohydrates for your meal please make sure you add some protein to that meal, which will slow down the rate at which the food you consume will be converted to sugar, making you keep your energy high for the whole day!

FOODS TO AVOID

These foods can aggravate your metabolic imbalances and should be avoided. You may have not noticed adverse reactions to these foods yet but remember that effects are cumulative so better to be cautious.

Alcohol

It is simply a poison to the body, that triggers excess insulin secretion, leading to blood sugar imbalances, increased fat storage, etc. Yes, your body type can deal with alcohol better than others, but the side effects are too serious so seriously, avoid it.

Food allergies

If you know you are allergic to any foods mentioned in the table above, you should avoid it for a while. Yet as you balance your nutrition and change your body chemistry you may notice that you don’t have this food sensitivity anymore. So, keep on trying them from time to time and be aware of symptoms.

Caffeine

Caffeine is also not recommended for you. You may deal with it better than other metabolic types, yet you are not free from side effects either. If you cannot completely cut it out, always go for organic coffee and limit the intake to 1-2 cups a day. Eating protein at the same time will help you reduce the negative impact that coffee has on your metabolism. Caffeine for all type of sources, including teas, caffeine containing herbs and soft drinks can weaken more your adrenals, worsening your fatigue.

Sugar

You are definitely prone to overeat sugar containing foods so be cautious. Remember that if you crave sweets it simply means that your carb/protein ratio is wrong. you are also very prone to sugar addictions. When you start craving sugar try to grab some protein instead and don’t allow sugar to sabotage all your efforts.

Fat

In general, it is recommended for you to have a pretty low-fat intake, which does not mean no fats at all, neither products that have 'lower than natural' fat content. You still have to have small amounts of some good quality fats like a little bit of butter or cold pressed oils. If you cut your fat intake too much or if you overeat fats you will experience increased fatigue, diminished performance, hunger soon after eating, decreased fingernail strength and hair quality, dense stool, constipation, lower concentration, dry skin and in general decreased well-being. Try to keep your fat intake on a minimum level but increase gently if you start experiencing any symptoms.  

Purines

this is the type of protein that are particularly undesirable for you as they oxidise too slowly and will be slowing your metabolism down even more. Cut them out or eat only occasionally. Stick to protein sources listed in the table above

Thyroid suppressing foods

Chemical known as thiocyanate blocks the production of thyroid hormone that regulates all of your metabolic activities. They belong to substances known as goitrogens and are found in raw broccoli, brussels sprouts, cabbage, cauliflower, kale, mustard, rutabaga and watercress. If you eat these foods frequently supplement your diet with iodine in the form of kelp. You can use it in a salt shaker. Cooking will only partially inactivate these thyroid-suppressing chemicals found in these foods so use them conservatively and use kelp to support your thyroid functions.

YOUR MACRO NUTRIENT RATIO

Think of your food as fuel, eat the right foods for you and right mixture of three macro nutrients: proteins, fats and carbohydrates.

Here is your general macros ratio:

• Carbohydrates: about 60% (fruits, vegetables, grains)

• Proteins: approx. 25% (red meats, poultry, seafood, dairy, legumes, nuts)

• Fats: approx. 15%  

Just stick to your 60% carbohydrate / 40% protein + fats ratio remembering that more calories should come from protein rather than fat. You don’t have to be perfect, just do the best you can. You can at the beginning use MyFitnessPal to make it easier for you or simply tune with your body. Don’t try to be perfect. When you get it right you will see your appetite will naturally be satisfied and the calorie issue will take care of itself. Don’t overthink the portion size and just focus on what food you are consuming and at what proportions to normalise your weight.

Try to eat at regular intervals and have a daily routine. Eat before you get hungry, so grab a snack when you need it.

YOUR PERSONAL FUEL MIX 

Remember that 60% / 40% ratio is just a general guideline for you. Every person is different and now we will have the find the optimal macro ratio for you. Some people will do better with less, and some with more protein vs carbs.

Now you will have to experiment with different food ratios and find the best one for you. To many carbs or too many proteins will both give you the same symptoms: mood swings, food cravings, decreased energy.

1.       Eliminate majority carbs for 5-7 days: grains, cereals, breads, desserts, fruits, starchy veg and milk products

2.       Eat freely on any proteins and fats from your allowable list

3.       During these few days limit your vegetable intake to the following, non-starchy veg. Start with just a small portion of these in relation to protein amount on your plate

4.       Eat until you are full but not stuffed

5.       Have snacks between meals of the same food choices

6.       Most carbo types will feel much better almost immediately. You may be able to go much longer without eating. Other people may experience a carb withdrawal effect for the first 48h, feeling lethargic, having extreme sweet cravings. So just hang on to it and soon you should start experiencing positive changes.

7.       When you reach the point, after about 5-7 days, when you start feeling irritable, short-tempered, tired, crave sweets, feeling hungry or unsatisfied after eating increase the amount of non-starchy vegetables as compared to your quantity of protein, until you once again feel well.

8.       If that does not help start adding a little starchy vegetables to your meals starting with just a tablespoon from the table above such as potato, sweet potato, yam or winter squash with dinner

9.       If you still feel good or even better by eating a little starchy vegetable with dinner, then add one tablespoon at lunch and afterwards at breakfast as well.

10.   If you feel good, increase your starchy vegetables to two tablespoons per meal.

11.   When that goes well substitute some whole grain in place of starchy vegetables

12.   At this point slowly keep on increasing your carbohydrate intake. At some point you will overeat your carbs and start experiencing previous symptoms: fatigue, depression, mood swings, sweet cravings or digestive problems and other symptoms. This is a sign that you will have to start decreasing your carbs gradually until you feel well again. If you still have any doubts you can start the whole process again.

Remember that too little or too many carbohydrates in your diet will produce similar results.

Every time we try and change the way we eat we feel a bit overwhelmed and confused. It is natural to feel that way. But after just few days of sticking to your food list you will find it much easier and eventually you will not need any list at all. So don’t stress and start with eating foods from your allowable list. After you feel comfortable with that follow the 12 step guide to determine your own, specific nutritional mixture. The only person who can tell you what is your perfect macro split is you. You have to listen to your body and just pick up all the foods that make you feel amazing and all those that make you feel worse. It will take a bit of time, so don’t get frustrated. When you find that right balance of nutrients you will look and feel much better. No more fatigue, moos swings, extra weight, brain fog, dry skin, allergies, etc. It all will change. How much time do you need? It is again very individual. It depends on what was your lifestyle and nutrition before and what is the state of different metabolic processed in your body. The longer you were living unhealthy life the more time you will need to get all benefits of nutrition change, yet you will feel better immediately!

Here are few points I would like to share with you, that may answer some questions that may have come to your mind now 

1.       There are different causes of being overweight. Excess weight is simply a result of biochemical imbalances in your body. After you address your genetic requirements you will lose weight and keep it off easily. Plus, in contrast to all fad diets you will look and feel better, including increased energy and mind sharpness.

2.       If you are not sure if you answered all the questions well in the metabolic test remember that you can always retake the test. Secondly you can review these answers with someone who is close to you. Finally, when you start following your new nutritional guidelines your body will immediately confirm if what you are doing is good

3.       If you don’t like foods in your metabolic chart just start with eating these you like. When your body chemistry changes you may enjoy eating other foods as well. Excess use of sugar, alcohol, nicotine, and junk foods as well as air and water pollution distorted our appetites. But as soon your body start finding its balance you will find yourself enjoying the right foods for you.

4.       The macro ratio is specific for you. It does not mean that anyone else in your family will have the same requirements

5.       If you are thinking about taking part in a sport event like marathon your macros ratio may change. Again, you will have to listen to your body to adjust those accordingly.

6.       If you take part in regular exercise you still have to eat according to your own metabolic type and do not follow any sports nutrition protocols that don’t match your own, individual needs.

7.       Following the diet that is specific for you will help you miss all the colds and flues, keeping you healthy and full of energy all the time

8.       If you refuse to eat animal protein, that is against your metabolic type, you may out get full benefits of following your new plan, however sticking as much as possible to your macronutrients ratio should help you feel better

9.       If you are eating only foods from your allowable list but still don’t feel good you may be having too long gaps between your meals that may cause your blood sugar imbalances. Get the right ration of your macronutrients in each meal, try to avoid high GI foods and watch foods that may give you allergies

10.   Your metabolic type may change with stress, ageing, illness, hormonal shifts etc. if that happens your body will send you a signal so retake the test

11.   Some women will notice that there is a need to adjust your diet to your monthly hormonal changes. The imbalances seem to be more pronounce in the two weeks prior your period. During that time you may need to increase the amount of some nutrients, i.e. protein type would need to increase the amount of protein

12.   PROTEIN TYPE: eating protein higher in fats will not increase your cholesterol level. You may notice that cutting those foods will have this type of response. “one man’s food is another’s person poison”.

13.   PROTEIN TYPE: snack on leftovers, hard-boiled eggs, cheese, yogurt, nuts and seeds

14.   PROTEIN TYPE: if you stick 95% to your food guideline you can still enjoy the food out of your allowable list, i.e. desserts.

15.   PROTEIN TYPE: If at the beginning you experience a sluggish bowel add fibre to your diet in the form of psyllium seed husk powder mixed with water or freshly ground flaxseeds added to your yoghurt. Always drink enough fluids with that as too much fibre may also slow down your bowel

16.   CARBO TYPE: Some people with this metabolic type will struggle with protein indigestion. First you will have to stick to protein that are good for your type, then find the right amount of protein in your diet. The reason you struggle to digest protein is simply caused by metabolic imbalance in your body. To make sure you are getting back on track you may need to use some support of digestive enzymes, otherwise you will struggle to nourish your body and get the benefits of this new nutritional protocol.

17.   CARBO TYPE: you may never feel hungry and struggle to eat regular meals. The reason again is your metabolic imbalances. As soon as you start eating food that is right for you, you will find your appetite increasing. Your body needs specific quantities of vitamins, minerals, enzymes, protein, carbohydrates and fats on a daily basis otherwise it will start taking those from your muscles and bones. Start with establishing a daily schedule of minimum three meals and routinely eat at those times even if you are not hungry. Make sure you get all carbohydrates, protein and fats at all three meals.

18.   MIXED TYPE: having such a good variety of available foods may be a bit confusing. There is just one rule. During the day try to have balanced amount of both protein type and carbo type protein, carbohydrates and fats. If that is easier it is ok if you mix it in each meal, if that is too much to think about, just make sure you have a good ration of all of them during the day.

19.   MIXED TYPE: it is very likely that you will be heavily leaning towards either protein or carbo type. Don’t stress, just listen to your body and find the fuel mix right for you.

FINE TUNE YOUR MACRO RATIO

Remember that only your body can tell you what food is right for you so it is important to listen to yourself. It may be enough for you to simply follow twelve steps or you may need one more tool to understand it better and find the right food for you.

Below you will find a link to download our FINE TUNE YOUR MACRO RATIO tool will help you clearly define your reactions to particular meals to help you identify your nutrients ratio with maximum speed.

Make as many copies as you need and make sure you have one with you all the time. Fill it in with one to three hours after the meal. Add up the number of check marks in each column and write down the totals. If you have more “wrong” than “right” answers your protein/carbohydrate ratio was wrong at that meal. So keep on adjusting your protein/carbs ratio till you get more “right” answers than “wrong” as explained in 12 step system. Keep these tests, writing what meal and what time it was eaten as it is a great way to track your test and find your right nutritional ratio.

Files to download:

THE CARBO TYPE DIET

FINE TUNE YOUR MACRO RATIO