This questionnaire is designed to help you determine the optimal macro-nutrient ratio (fats, proteins, carbohydrates) for YOU. Metabolic typing is a system that identifies an individual’s genetically based nutrition and diet requirements. There is no one diet that is right for everyone, therefore to achieve optimal health; you must determine with is right for you. The three categories are:
1. Protein type: Burn thru carbs quick so must eat more protein/fat
2. Carb type: Don’t’ efficiently metabolize fat/protein when eaten alone
3. Mixed type: Both types, will oscillate back and forth
When answering the questions, circle the answer that best describes the way you feel, not the way you think you should eat! If none of the answers suit you with regard to a particular question, simply don’t answer that question. If answer A suits you some of the time (in the morning but not the evening for example), and answer B suits you other times, you may circle both provided that the answers refer to how you may feel on any given day, not within a period of 24 hours.
1. I sleep best:
A. When I eat 1-2 hours before going to sleep
B. When I eat as much as 3 or 4 hours before going to sleep
2. I sleep best if:
A. My dinner is composed of mainly meat with some vegetables or other carbohydrates
B. My dinner is composed mainly of vegetables or other carbohydrates and a comparatively small serving of meat
3. I sleep best and wake up feeling most rested if I:
A. Don’t eat sweet desserts like cakes, candy or cookies. If I eat rich dessert that is not overly sweet, such as high quality full fat ice cream, I tend to sleep okay.
B. Even if I should eat a sweet dessert now and then
4. After vigorous exercise, I tend to crave:
A. Foods or drinks with higher protein and/or fat content such as a bodybuilder’s high-protein shake
B. Foods or drinks higher in carbohydrate (sweetener), such as Gatorade, soda, or fruit juice
5. In order to last 4 hours between meals and maintain mental clarity and a sense of well-being, I prefer to eat:
A. A meal predominately meat based, high in protein and fat (such as roast beef, pork, salmon…) with a carbohydrate as a supplement to the meal
B. A meal predominately carbohydrate based, such as a salad or vegetables with some bread, and a small amount of protein
6. Which best describes your reaction to sugar or sweet foods such as jelly donuts, candy or sweetened drinks:
A. I get a rush of energy, may get the jitters or may feel good for a short time but then I am likely to have a blood sugar crash, resulting in the need for more of the same or having to eat some real food to normalize myself.
B. I can do quite well on sweet things and I don’t seem to be negatively affected, even though I know that too much is not good for me.
7. My body shape is closest to:
A. Mesamorphic or “V” shaped, like a typical wrestler, gymnast or weight lifter type; Endomorphic or more naturally round shape but I am naturally quite strong and respond very well to anaerobic sports or strength training type exercises.
B. Ectomorphic or long and lean like a rower or triathlete; Endomorphic or more naturally round shaped but I respond better to endurance athletics than to strength training or anaerobic sports.
8. Which statement best describes your disposition toward food in general:
A. I love food and live to eat!
B. I am not fussed over food in general and I eat to live in general.
9. In general, I prefer:
A. To salt my foods most of the time
B. To taste my foods and apply salt once in a while, but am not particularly attracted to salty foods
10. Instinctively, I prefer to eat:
A. Dark meat, such as the chicken or turkey legs and thighs over the white breast meat
B. Light meat such as the chicken or turkey breast over the dark leg and thigh meat
11. Which list of fish most appeals to your taste without concern for calories or fat content:
A. Anchovy, caviar, herring, mussels, sardines, abalone, clams, crab, crayfish, lobster, mackerel, octopus, oyster, salmon, scallops, shrimp, snail, squid, tune (dark meat)
B. Light fish, catfish, cod, flounder, haddock, perch, scrod, sole, trout, tune (white), turbot
12. When eating dairy products, do you feel best after eating:
A. Richer, full fat yogurts and cheeses or desserts
B. Lighter low fat yogurt and cheeses or desserts
13. With regard to snacking, do you:
A. Tend to do better with snacks between meals
B. Tend to last between meals easily in general
14. Which characteristics best describe you:
A. Creative, digest food well in general, have a strong immune system and don’t get sick often, have an appetite for proteins, feel good when eating fats or fatty foods, more muscular or inclined to gain muscle and/or strength easily
B. Logical, more lithe of build, tend to be sensitive to temperature changes and flu season and wouldn’t really consider your immune system one of your stronger attributes, prefer light meats and lower fat foods, are more inclined toward endurance athletics
Total A answers:___________ Total B answers:___________
To score your test, add the number of questions you circled A and the number you circled B.
If your number of A answers is three or more than B answers, you are a Protein Type. This means generally you….
1. Live to eat!
2. Burn through carbs quickly, so the must eat more protein and fat to slow digestions.
3. Protein types do very well on a diet that includes plenty of high-density, high-fat proteins known as “high-purine” proteins. These include foods like red meat, dark meat chicken and turkey, and various kinds of seafood such as salmon, tuna, herring, sardines, mussels, caviar and anchovies. Most protein types can also eat freely of whole fat foods in the form of cheese, eggs, cream and milk. It’s especially important for protein types to include a significant amount of protein at every meal, and to moderate their intake of carbohydrates (grains, vegetables and fruits), especially the carbohydrates that are high in sugar and starch.
If your number of A and B answers are tied within two of each other, you are a Mixed Type. This means…
1. Mixed types need to consume relatively equal ratios of proteins, fats and carbohydrates. They also need to eat a mixture of high-fat, high-purine proteins and low-fat, low-purine proteins. The same applies to all of the other foods contained on the protein type and carbo type diets — including grains, legumes, vegetables and fruits.
If your number of B answers is three more than A answers, you are a Carbo Type. This means you…
1. Do well on a low-fat, relatively low-protein diet — one that includes liberal amounts of carbohydrates in the form of vegetables, fruits and whole grains. However, carbo types need to remember that a “low-protein” diet does not mean a “no-protein” diet. In fact, most carbo types will find that they need to include protein at most meals, but they need to focus on leaner, lighter meats, seafood and poultry than protein types. They should restrict their consumption of red meat in favor of light meat chicken and turkey and lighter seafood such as haddock, cod, perch, sole, catfish and flounder.
2. If you’re a carbo type you should stick to low-fat dairy products, but you can eat a very wide selection of vegetables, fruits, and grains. However, many carbo types, like protein types, do best by focusing on vegetables that contain low or moderate levels of sugar and starch.T
To sum up….
Eat the right foods for your type.
Eat the proportions of fats/proteins/carbs that FEEL right to YOU.
After your meal what should you feel like…..
1. Happy! Normal state of well being
2. Ideal Blood pressure
3. Capacity to handle stress
4. Can last between meals with good energy
5. Good metal focus and clarity of thought
6. No cravings
7. Optimal response to exercise
Pay attention to changes in your metabolic type. It is common for in to change as you become healthier and become more active.
This Questionnaire came from Paul Chek’s book “How to Eat, Move and be Healthy! Your personalized 4-step guide to looking and feeling great from the inside out”. Thanks Paul Chek!
