HIGH PROTEIN, HIGH FAT, HIGH FRUIT, HIGH... WHO KNOWS WHERE TO START. Read on:
If you are wondering if your should eat a high carb, high protein or somewhere in the middle, this questionairre will help. When eating right for YOUR metabolism you eliminate cravings, have mood control, high cognition and an over all vitality.
METABOLIC TEST - STANDARD
For the following general test, simply answer the questions as honestly as you can, choosing the number that best represents your answer on the scale provided for each question. Remember, there are no right or wrong answers, and it’s of course not “better” to be one type or another. If you don’t know the answer to a question because you haven’t tried a specific food yet, or don’t remember how it affects you, then consume that food first and notice its effects on you, and then answer the question. Remember, it is how food makes you feel—not if you think it is good for you or not.
- Does a high-carbohydrate meal or snack, one that is loaded with plenty of vegetables, bread, toast, cereals, rice, fruits grains or potatoes, as the main food source satisfy your appetite, or stimulate it further?
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Satisfies Stimulates
2. Do higher-fat meats life beef, lamb, duck or dark chicken meat cause you to lose or gain body fat? Do you look slimmer in the mirror or is it easier for your clothes fit.
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Gain Weight Lose Weight
3. Do you constantly think about food and frequently look forward with eager anticipation to your next meal or what you want to eat?
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No Yes
- What is your appetite like at breakfast, lunch and dinner?
Breakfast -
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Weaker Stronger
Lunch -
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Weaker Stronger
Dinner -
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Weaker Stronger
5. Does eating something higher in fat and/or protein such as dark meats, avocados, cream, butter or coconuts within an hour or two of bedtime help you sleep better?
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No Yes
6. If you ate a large salad with some low-fat meat like chicken breast for lunch (versus higher fat meat like a hamburger patty), how would it affect you productivity throughout the rest of the afternoon?
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Ample energy Tired and hungry
7. How often do you typically feel the need to eat on an average day? The extremes here would be feeling good with one meal scored as a 1, while needing 5 or 6 meals a day would place you at a 10. If you felt good on three meals of day that would be a 5.
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1 –2 X including snacks 5-6 X including snacks
8. How much do you enjoy sour foods like pickles, sauerkraut, or vinegar?
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Love Can’t stand
9. At Thanksgiving or a meal where you eat turkey, and assuming all the turkey is moist if you prefer white meat give yourself a 1, if you prefer the dark meat give yourself a 10, and if it doesn’t matter give yourself a 5.
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White meat Either one Dark meat
10. Consuming Sweets
There’s hardly anyone who doesn’t like sweets from time to time. But this question is not concerned with whether or not you like sweets. Rather, how do you react when you eat something sweet all by itself (e.g., cake, cookies, candy, etc.)?
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Generally satisfy Often Creates
appetite w/out bad don’t desire for
reaction satisfy more
11. Meat for Breakfast
In this question, meat refers to flesh proteins like ham, sausage, bacon, steak, hamburger, and salmon. How do you feel after consuming meat for breakfast - as opposed to going without it? Remember, this question does not include eggs, milk or cheese as a substitute for the other animal proteins listed above.
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Tends to make Take it Feel energetic
me more tired or leave it & satisfied
12. Sociability
Many people believe that social tendencies are learned behavior. But one need only look at siblings in a family to see that people have innate tendencies with regard to sociability, even though these tendencies are influenced to a degree by life experiences. How would you describe your natural, innate tendency toward sociability, apart from the way your family or friends may have influenced you in this regard?
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Little In the Very
Antisocial middle Social
13. Physical and Mental Stamina
Stamina refers to physical endurance, or the ability to preserve or work long hours without exhaustion. This capacity is greatly dependent on what we eat. Some foods optimize physical and mental stamina, while other foods noticeably reduce it. What types of foods best support your stamina?
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Light – like Any Heavy – rich
chicken or wholesome fatty food
fruit food
14. Ear Color
This query is concerned with blood flow to the ears. In some Caucasians, the ears are bright red, while in others, they’re noticeably pale. Darker or lighter ears can also be seen in people of color. Please select the response that best describes your ear color.
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Pale – Same as Pink, red
lighter than skin tone or darker than
skin tone skin tone
Now add up each of the fourteen numbers you circled to get your total score, and your basic metabolic type:
· A score under 60 indicates a Carb Type. The lower your score under 60, the more likely you are truly a Carb Type.
· A score between 40 and 70 indicates a potential Mixed Type. If you scored in this range you can begin fine-tuning your diet as explained below, bit it is recommended that you take the more sophisticated test in William Wolcott’s book, The Metabolic Typing Diet, or see Tamara for the more extensive test, to provide yourself a more reliable starting point.
· A score over 60 indicates a Protein Type. The higher your score above 60, the more likely you are truly a Protein Type.
Listening to Your Body and Fine-Tuning Your Diet:
You now have a general idea of your metabolic type. To understand the importance of listening to your body in order to fine-tune your ideal macronutrient level, imagine a line segmented into three parts: the first third of the line on the left is Carb Type; the second third to he line in the middle is the Mixed Type; and the third part of the right is Protein Type. You now know the basic area you reside in. However, you now want to figure out particularly where, today, you reside within your third of that line. For instance, are you a Protein Type who needs even more protein in your diet than the “average” Protein Type? Are you a Carb Type who needs somewhat less carbohydrates in your diet than the “average” Carb Type? This is where the simple but highly effective process of listening to your body and fine-tuning come in.
First of all, there are specific proportions of carbs/fats/proteins recommended for each metabolic type. They are:
· Carb Type: 25% Protein / 15% Fat / 60% Carbohydrate
· Mixed Type: 30% Protein / 20% Fat / 50 % Carbohydrate
· Protein Type: 40% Protein / 30% Fat / 30% Carbohydrate
Use the percentages above as rough guidelines. Listening to your body means paying attention to how you feel, and for the purposes of fine-tuning your diet to determine your ideal macronutrient levels this means paying attention to how you feel up to two hours after you eat a meal. For instance do you feel sleepy 30-60 minutes after you eat, feel physically full but you’re still hungry, having cravings for sweets, can’t focus, depressed or short-tempered or worst symptoms, this is a giant clue that you ate the wrong types of foods or proportions of food.
Be Well
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