Have you heard of the metabolic diet? How does it work? DOES it work? What should you know? Let’s take a look.

Why should you worry about your metabolic type? Your metabolism determines how quickly your body converts food into energy. The faster it is, the harder it is to gain weight. The slower it is, the harder it is to lose weight. 

Can I change my metabolism? Yes. But wait! If you are healthy and happy with little to no stress, your body type may just naturally be a bit rounder or a bit leaner. If so, these things I mention will have little to no impact. If you are determined to change your metabolism you need to understand what all affects it. 

 Sleep. You need to get a solid 8 hours of sleep each night. People that get less than 8 and more than 6 hours carry an extra 5 – 15 pounds. Those that get less than 6 hours reduce their fat loss by 55% over two weeks. 

Stress. Cortisol is a stress hormone that changes how our bodies process instructions – including how we metabolize our food. Simply put, the more stress in your life, the more fat around your middle. As we age, we tend to gain weight in our middle already because of reduced sex hormones. Cortisol compounds the issue.

Walk. Get outside, or stay in if the weather isn’t conducive, and walk for at least 30 minutes each day. Walk at as brisk a pace as you can, you should be breathing a bit heavier than normal throughout your walk. Wear comfortable shoes and clothing that isn’t restrictive. 30 minutes of activity that raises your heart rate also increases your metabolism for 24 hours. 

Move. For every hour, you should be moving actively for at least 20 minutes. Even standing waiting for something gives you time to move your feet. Don’t stand still. Movement throughout your day increases your metabolism. Park further away and walk to your next destination. Take the stairs instead of the elevator. Walk to the café at lunch rather than drive the two blocks. 

Meditate. Reducing stress in your daily life is key. Some people use exercise to destress, others meditate. Take time out of your day, especially if it is a stressful one, to sit and breathe. Relax. Put on some soothing music or go for a walk in nature and listen to the birds. Meditation doesn’t mean you have to sit, close your eyes, and turn within. You can just as easily do your meditation in the trees, on the water, in a canoe or a kayak. Find your own space and time to relax.

Greens. Eat plenty of greens. Greens provide your colon with the fiber it needs to function properly. Most people with digestive issues don’t eat enough dark green leafy greens. Beans and legumes are also an excellent source of both protein and fiber. The healthier your digestive tract – the better it performs at processing foods properly allowing your body to effortlessly turn it into energy.

Water. Stay hydrated. Being thirsty isn’t the first sign of dehydration. By the time you are thirsty you are way beyond where you should be. Carry water with you wherever you go and take a sip from time to time. Check out this water calculator to make sure you are consuming enough each day!

 Your first question should be – Am I healthy? If the answer is yes, and you carry an extra 10 pounds, stop worrying. You look gorgeous and if you feel good, all is good. If the answer is yes, but you are carrying more than 20 pounds more than you should, you need to make some changes to stay optimally fit. If your answer is no, the rest of this blog is for you.

 So, let’s start. No two people are the same. Not even identical twins. You should pay close attention to your body. What does it tell you? How does your body react after a large meal? How does it react to fast food? When do you have smelly gas? When do you have cramps? When are you constipated? All these things relate to how your body handles different types of food. If you haven’t been listening to your body, I highly recommend a food journal. Make notes on how you feel 1 – 2 – 4 hours after a meal. What food makes you foggy? What makes you cranky? What gives you smelly gas? All these little indicators are telling you that your body doesn’t like something. 

 Some people love meat. They could eat it every meal of the day. Others could go weeks or months without eating meat at all. Is one right and one wrong? No, each is listening to their own body’s needs. Pay attention to yours and begin to modify your diet to match what your body tells you. It doesn’t mean that you will have to permanently get rid of something. It means that right now, your body doesn’t like what that food is doing to it. Once your body is aligned and you are feeling better, you can try adding some of those foods back in – one by one – some you may still not be able to eat, others you will. 

 If you are to believe the scientists. There are three types of metabolic body types. I tend to believe there are more, but that is me. Let’s take a look at each below.

Ectomorph. Think of a tall willowy person you may know. They are lean and have a hard time putting on weight. They are the friends that can eat 10 pounds of food and not gain an ounce. They have a very quick metabolism. 

Mesomorph. Think of marathon runners. These people are lean and muscular. They look fit and carry their weight well all around. They typically workout regularly and eat more food to fuel their workout schedules.

Endomorph. Think of a friend that has always carried more weight than they should. They are typically rounder. They usually have strong leg muscles and weaker upper body and arm strength. They have a slow metabolism and find it difficult to lose weight.

With those descriptions, which fits you? If you are like me, not one alone fits. I am a combination of Mesomorph and Endomorph. This is pretty normal and part of the reason I think there are actually more than just three types. 

What is different about what each type eat and does? Plenty! Just as a parent disciplines each child differently, the different body / metabolic types each have their own needs.

Ectomorphic. Since these people have a very high metabolism, they need complex, nutrient dense foods. Always eat breakfast. Complex carbohydrates like oatmeal, healthy whole grains, brown rice, quinoa, sweet potatoes, and asparagus will aid in maintaining weight. Eat more protein, especially before and after a good workout. As for exercise – strength training is the way to go 3 – 4 times each week.

  Recommended reading: https://draxe.com/nutrition/nutrient-dense-foods/

  More recommended reading: https://www.acefitness.org/resources/everyone/blog/5102/how-to-eat-and-train-for-an-ectomorph-body-type/

 Mesomorphic. These people benefit most from a well-balanced meal plan. Plenty of protein (meat and legume) and complex carbohydrates, with little or no sugar. For exercise – combine equal parts cardio and strength training 3 – 4 times each week.

  Recommended reading: https://www.acefitness.org/resources/everyone/blog/5039/how-to-eat-and-train-for-a-mesomorph-body-type/

Endomorphic. These people benefit most from removing breads and pasta from their meal planning. Focus on vegetables and fruits with low fat protein sources. If you are able to eat dairy, probiotics are key. Remove processed foods and sugar. Exercise for this group is cardio and strength combinations – interval or circuit style routines. 

Recommended reading: https://www.healthline.com/health/mesomorph-body-type-diet#bodybuilding

So, what are your thoughts? Do you agree? Does this interest you? 

Blessings – E