Making the Cut (5 page)

SLOW OXIDIZERS

The ideal macronutrient ratio for the slow oxidizer is 60 percent carbohydrates, 25 percent protein, and 15 percent fat.

[proteins]

The best proteins for slow oxidizers are
low-purine proteins.
(Purines are natural substances already present in our bodies that aid in cellular regeneration. We all metabolize purines differently.) Low-purine proteins tend to be low in fat (see the list of “Ideal Choices” below). This is not to say that you can’t have the odd steak now and again. It’s just that high-purine and high-fat proteins slow down your oxidation rate, which is the worst thing for people who are already slow oxidizers.

IDEAL CHOICES

Catfish, cod, egg whites, flounder, lean pork, low-fat cheese, low-fat cottage cheese, low-fat yogurt, perch, skim milk, sole, swordfish, tempeh, tofu, trout, turkey breast, white meat chicken, white tuna.

[carbs]

Slow oxidizers do best with a higher concentration of carbohydrates in their diet. But there are different types of carbs, and they don’t all affect your metabolism in the same way. Although your metabolic type processes carbs better than the others do, you must try to put the emphasis on complex carbs rather than simple ones that convert into sugar quickly in the bloodstream. This means steering clear of carbohydrates that have a high glycemic load (GL). A food’s glycemic load is indicative of how its carbohydrates will affect your bloodstream during digestion. (See the Glycemic Load Food Chart on Chapter 2. ) Limit the starchy carbs or high-GL carbs to no more than one serving per meal. As for refined sugars and processed grains, you should shun them whenever possible—especially if you are trying to lose weight.

IDEAL CHOICES

VEGETABLES

Low starch:
asparagus, broccoli, Brussels sprouts, cabbage, collards, cauliflower, celery, cucumber, dark leafy greens, garlic, kale, mushrooms, onion, peppers, scallions, spinach, sprouts, tomato, watercress

Moderate starch:
beets, eggplant, jicama, okra, yellow squash, zucchini

FRUITS

Apple, apricot, berries, cherry, citrus, olives, peach, pear, plum, tropical fruits

GRAINS

Barley, brown rice, buckwheat, corn, couscous, kasha, millet, oat, quinoa, rice, rye, spelt

LEGUMES

Have legumes such as beans, peas, and lentils sparingly—twice a week at most—because they are high in purines.

[fats and oils]

Slow oxidizers should follow a low-fat diet. Low fat does not mean no fat, however. Fat is still an essential part of any healthy diet. As I stated earlier, slow oxidizers should allow for 15 percent of their fuel mixture to come from fat. You can go over that number if you choose, but too high a fat content is not good for your metabolic type. It can make you feel lethargic, anxious, and irritable.

IDEAL CHOICES

Be very sparing with nuts—raw and unsalted only—and try to avoid animal fats. Opt instead for vegetable or nut oils such as almond, coconut, flax, olive, peanut, sunflower seed, and walnut.

[what not to eat]

Along with the foods that are ideal come those that are not. You don’t always have to eat the foods that are on these lists, but you
must
eat by the following rules. Breaking them will sabotage your weight loss and overall health.

          Avoid fatty or high-purine proteins and limit fats and oils that will slow down your ability to metabolize food for fuel. Examples would be red meat and dark meats. Stay away from high-fat dairy, nut butters, and avocado.

          Don’t drink any alcohol on this program. Beyond the next 30 days you should avoid drinking alcohol when you can, even though alcohol is less of a concern for slow oxidizers than for fast and balanced oxidizers. Alcohol depletes glycogen storage in the liver, causing an increase in blood sugar and fat storage. In addition, you will most likely experience a sugar crash, which will lead to an increase in the demand for carbohydrates and the resultant nutrients needed to metabolize it. If you’re sure you “need a drink” and have to break the 30-day rule, then choose wisely. Avoid sugary cocktails, beer, and wine; even though red wine has some health benefits, cut it out at least for the next 30 days. Instead try to have a clear alcohol with a calorie-free mixer—for example, vodka and soda or rum and Diet Coke. After the plan, preferably have no more than four drinks a week.

          Don’t abuse caffeine. Caffeine use is less of a concern for slow oxidizers than it is for fast. But don’t overdo it, as it could result in overworking your adrenals, which leads to fatigue and exhaustion.

          Limit your simple or starchy carbs to one serving per meal, and always incorporate lean protein with the carbs. Remember that 25 percent of any meal you consume should consist of lean protein. Following this rule will help to stabilize your blood-sugar levels.

          Last, but never least, the above-mentioned food lists are ideal for your metabolic type, but you must follow the individual calorie allowance you worked out for yourself in Rule 1 (Chapter 2.) to achieve weight-loss success.

BALANCED OXIDIZERS

The ideal macronutrient ratio for the balanced oxidizer is 40 percent carbohydrates, 30 percent protein, and 30 percent fat. These are the metabolic types that do well on diets like The Zone.

[proteins]

Not all proteins are created equal. It is important for balanced oxidizers to get a good mix of high-fat, high-purine proteins and low-fat, low-purine proteins. (Purines are natural substances already present in our bodies that aid in cellular regeneration. We all metabolize purines differently.) If you are a balanced oxidizer, it is crucial for you to make sure that 30 percent of all your meals and snacks are made up of protein.

The following is a list of foods that you should choose from when deciding on a meal or snack.

IDEAL CHOICES

High purine:
anchovies, herring, mussels, organ meats (pâté, liver, etc.), sardines
Moderate purine:
bacon, beef, dark meat chicken, dark tuna, dark meat turkey, duck, eggs, lamb, octopus, oysters, regular-fat cheeses, salmon, scallops, shellfish, spare ribs, squid, veal, wild game

Low purine:
catfish, cod, egg whites, flounder, lean pork, low-fat cheese, low-fat cottage cheese, low-fat yogurt, perch, skim milk, sole, swordfish, tempeh, tofu, trout, turkey breast, white meat chicken, white tuna

         
GLYCEMIC LOAD FOOD CHART