Nutrition

Healthy Progress Systems advocates the metabolic typing diet as a nutritional guideline. This diet is not really a diet but rather an eating style. According to William Wolcott, the author of The Metabolic Typing Diet, there are three distinct metabolic types: protein type, carbohydrate type, and a mixed type. The metabolic type determines the ratio of carbohydrates to protein/fat you should eat at EVERY MEAL. Wallcott argues that if you eat according to your specific metabolic type, your body will be nutritionally balanced and a healthy weight will be achieved. The basis of his claim is the control of blood sugar and insulin spiking. A diet tailored to metabolic type will ensure that insulin is under control throughout the day and necessary energy is sustained. Given the derived energy from this individually balanced diet, one does not crave “quick fix” foods like sugar and caffeine. It is clear that this enables an individual to better regulate the amount of calories needed to sustain optimal functioning. Consequently, the individual is likely to then eat just the right amount to maintain a healthy weight.

Metabolic Type Guidelines

In order to stabilize metabolism, you should adjust your eating in accordance with your metabolic type. This particularly pertains to the ratios of carbs to protein/fats you eat at EXERY MEAL. Below are suggested macro nutrient ratios for each metabolic type:

 

protein type

carb type

mixed type

protein

40%

25%

30%

fat

30%

15%

20%

carbs

30%

60%

50%

Eating according to one's metabolic type gives the body the right fuel mix so it can function optimally. The result is a sustained level of energy throughout the day, curtailed cravings, and better response to exercise. Below is a list of warning signs indicating a violation in ratio intake:


too much fat/protein

too much carbs

response

response

lethargic

headache

sleepy-dull mood

anxiety

mental sluggish

lack of satisfaction

heavy gut

crave fat/protein

feel full but hungry

jumpy mind

crave sweets

tired but wired

crave coffee or tea

energy highs and lows

General Healthy Progress Training Nutritional Guidelines

Eat whole foods. Avoid processed foods (packaged foods, sugar, white bread and rice, and supplements) whenever possible. Processed foods are depleted of naturally occurring nutrients and produce little enzyme activity. In addition, these foods are low on natural fiber. The combination of low fiber and nutrients results in slow digestion. Processed foods also contain many artificial agents such as coloring agents, refined sugars, preservatives, nitrates, sulfites, pesticides, and trans-fats. All these compounds are toxins and slow down and/or impair digestion of nutrients and cause a battery of health problems. Healthy Progress Training recommends eating mostly whole foods (organic/naturally raised whenever possible) such as fresh meat/fish/poultry, fruits, vegetables, and nuts.  These foods will provide the body with all the necessary nutrients needed, assuming one eats according to his/her metabolic type, so that an optimal level of fitness can be reached.

Carbs. Recently, carbohydrates have been receiving a bad rap. There are two problems with carbohydrates - they may be very glycemic (raise blood sugar level), and, if not converted into energy, they are often stored as fat. To resolve this problem, eat mostly complex carbohydrates like whole grains, vegetables, and legumes. Eat simple carbs in the form of fresh fruit only. Complex carbohydrates break down slowly and sustain energy over a longer period of time. There is a catch, however. Even though whole grains are complex carbohydrates, they are also very glycemic. Therefore, it is important to eat according to your metabolic type in order to prevent extreme raises in blood sugar level. NEVER eat starchy foods alone. Rather, make sure you eat them with some protein and fat (according to your metabolic type).

It is important to point out that many people have a hard time digesting the gluten that is present in many grain foods. If bloating occurs after eating whole grains, refrain from these foods. Instead, it is suggested that only grains such as rice, buckwheat, corn, and millet are eaten.

Fats. It's ok to eat fat! In fact, many types of fat are essential to our health. Some fats can be created by our bodies. However, essential fatty acids (EFAs) are fats our body cannot create and therefore need to be included in our diet. EFAs can be further divided into either omega-3 and omega 6. An ideal ratio of omega-3 to omega-6 is 1:4. Omega-6 is readily found in grains, meat, and many cooking oils, while omega-3 is mostly found in leafy vegetables, fish, and some nuts like walnuts. Since most Americans eat more meat than fish and eat little vegetables, the common ratio found in American diet of omega-3 to omega-6 is 1:20. Therefore, to balance your fats, make sure you eat plenty of vegetables and try to eat more fish than meat. Read “Tighten Stomach with Natural Healthy Fats” to learn more about healthy fats that will keep you fit and energetic.

 

Protein. Proteins are the basic building material for your body. Therefore, they are crucial for rebuilding the body when training. It is important to remember that exercise destroys muscle tissue. Fortunately, the body will rebuild the tissue, making it even stronger than before. If not enough protein is eaten, the body will not rebuild, and it is likely to break down further during exercise. It is therefore impossible to gain the desired results with inadequate protein intake.

Healthy Progress Training does not recommend protein supplements. Supplements are not REAL FOOD. Eat the right amount of protein in the form of meat, fish, and dairy according to your metabolic type at EVERY meal and the level of protein will be adequate.

Avoid refined sugar. Refined sugar is not real food! Unfortunately, sugar is ever present in modern foods. Many crave sugar because it often provides a quick fix for depleted energy. However, sugar is not effectively processed by the body, so the majority of it is stored in the liver. Liver capacity for sugar is limited. Daily intake of refined sugar can cause the liver to release sugar back into the blood stream in the form of fatty acids. These fatty acids are then transported to least active body parts and consequently stored as fat.

Don't be fooled - all of the following are sugars!

  • white sugar
  • brown sugar
  • icing sugar
  • invert sugar
  • corn syrup
  • high fructose corn syrup
  • maple syrup
  • honey
  • molasses
  • brown rice syrup
  • cane juice
  • evaporated cane juice
  • all fruit juices (fruit blended into juice oxidizes and turns into sugar in about 30 min after it is prepared)
  • all ingredients ending in "ose" including Dextrose, Fructose, Lactose, Glucose, Maltose and Sucrose

Drink water. Water is needed as both the building block to human tissue as well as in regulating many metabolic functions. Unfortunately, beverages such as coffee, tea, and sodas can cause further dehydration. Simply put, when thirsty, drink water!

The following stats should be self explanatory: blood is 83% water, muscles are 75% water, the brain is 74% water, and bone is 22% water.

To avoid toxins and other pollutants, drink bottled spring water or filtered water.

Never starve yourself. It is important to consistently eat 4-5 meals a day. Eating at regular times elevates the activity of metabolism and increases resting metabolic rate (RMR). The body learns to process/convert nutrients at these regular times and the calories are appropriately converted into energy and used to regenerate new tissue (i.e. muscles). Once consistency in eating is achieved, hunger will no longer be an issue and any food cravings should abate.

Since restricting calories can be perceived as a stress by the nervous system, the body thinks that it is headed toward starvation. During starvation, the resting metabolic rate (RMR) slows down. Interestingly, 50%-70% of daily caloric intake is dedicated to RMR. Furthermore, the normal response to starvation is a release of glycogen (sugar) from the liver into the blood in order to raise the blood sugar level. Abnormal levels of blood sugar can lead to obesity and cardiovascular problems. Additionally, skipping meals can activate the release of lipogenic (fat storing) enzymes given that the body is trying to conserve and store energy. On the other hand, eating regularly stimulates the release of lipolytic (fat burning) enzymes.