What Is the Metabolic Typing Diet?

Metabolic diet

Verywell / Debbie Burkhoff 

The metabolic typing diet is based on the premise that metabolism—the processes the body uses to convert food into energy, like breathing and digesting food—is different for everyone.

We each burn calories in our own ways and at our own rates, and those rates can change over time (both short-term and long-term). Proponents of the metabolic typing diet suggest that people can be divided into three different metabolic types and that they should eat according to those types.

What Experts Say

"The metabolic typing diet maintains that people have different macronutrient needs based on their metabolism. Experts concur that people have individualized nutrition needs, but disagree with the specific metabolic typing personalities and diets, which can be unbalanced."
Chrissy Carroll, RD, MPH


In the 1930s, dentist Weston Price began taking expeditions around the world studying the link between modern eating habits and chronic degenerative diseases. He found that there wasn't a single diet that is ideal for everyone due to variation in climate, local produce, environmental conditions, heredity, genetics, and culture.

In later years, George Watson, Roger Williams, William Kelley, and others continued research in this area. They believed that individual metabolism varied greatly due to two factors, which were strongly influenced by heredity:

  • Autonomic nervous system dominance: The energy-burning sympathetic nervous system is referred to as the "fight or flight" response. Its opposing energy-conserving branch, the parasympathetic nervous system, supports "rest and digestion." Proponents of the diet believe that one branch is more dominant than the other in most people.
  • Rate of cellular oxidation: Cells convert food into energy (oxidizing it) at certain rates. According to Metabolic Typing proponents, some people are fast oxidizers who need to eat heavier proteins and fats that burn slowly. In contrast, slow oxidizers are advised to eat mainly faster-digesting carbohydrates rather than protein and fat.

How It Works

In his book "The Metabolic Typing Diet," researcher William Wolcott offers a test to identify one's metabolic type. (For an accurate diagnosis, a trained health practitioner can provide a thorough assessment that may include urine and blood tests.) Wolcott provides three general metabolic types:

  • Carbo types: Carbo types are slow oxidizers or sympathetic dominant. They generally have relatively weak appetites, a high tolerance for sweets, problems with weight management, and "type A" personalities. They are often dependent on caffeine.
  • Protein types: Protein types are fast oxidizers or parasympathetic dominant. They tend to be frequently hungry; crave fatty, salty foods; fail with low-calorie diets; and tend towards fatigue, anxiety, and nervousness. They are often lethargic or feel wired or on edge, with superficial energy while being tired underneath.
  • Mixed types: Mixed types are neither fast or slow oxidizers and are neither parasympathetic or sympathetic dominant. They generally have average appetites, cravings for sweets and starchy foods, relatively little trouble with weight control, and tend towards fatigue, anxiety, and nervousness.

How to Eat Based on Your Metabolic Type

The three metabolic types have very different lists of recommended foods. Here are some examples from each category:

Carbo Types

These types need a diet that is high in carbohydrates and low in protein, fats, and oils. They should eat low-purine proteins, such as turkey and chicken (light meat only) and lighter fish like haddock, perch, sole, and flounder.

Carbo types should stick with low-fat dairy products and eat lots of vegetables, fruits, and whole grains. They don't need to load up on refined carbs. Their ideal macronutrient balance is 60% carbs and about 20% of both fats and protein.

Protein Types

This group requires a diet that is rich in oils and high-purine proteins such as organ meats, beef, dark-meat poultry, and seafood including salmon, tuna, herring, and mussels. Protein types can also eat fats such as eggs, whole milk, cream, and whole-milk cheese.

Carbohydrate intake should be low with a focus on complex carbs (whole grains, vegetables) over simple ones (sugary, starchy foods). Protein types should aim for a macronutrient balance of 40% protein, 30% fats, and 30% carbs at each meal.

Mixed Types

People classified as "mixed" types should eat a mixed diet, one that is a mixture of high-fat, high-purine proteins and low-fat, low-purine proteins such as eggs, yogurt, tofu, and nuts. This type requires relatively equal ratios of proteins, fats, and carbohydrates.

Dietary Modifications

Wolcott recommends following the diet to the letter in order for it to be effective. However, he also notes that metabolic type can evolve and adjustments will be necessary as the body adapts to a new way of eating.

Note that people with certain medical conditions should use caution. The protein type diet, for example, could be dangerous for people with kidney or heart disease especially if there is a higher ratio of protein coming from meat versus plants. And people with diabetes need to tailor their carbohydrate intake to their blood sugar needs, not their metabolic type.

Recommended Meal Timing

The diet does not offer much advice on when to eat, but notes that protein types should eat plenty of protein with every meal. Carbo types also probably need protein with each meal, but less of it and from lighter sources (e.g., light meat poultry).

Resources and Tips

"The Metabolic Typing Diet" offers advice on how to determine your metabolic type and eat accordingly. To go even deeper, you can take a detailed online test at a cost of $50, which includes resources such as meal plans along with the results, and/or hire a metabolic typing advisor via Wolcott's website. Wolcott's site also recommends and sells supplements.

Pros and Cons List

  • More individualized than other diets

  • Suggests limiting refined carbs for all types

  • Macronutrient portions are not balanced

  • Protein type diet is too high in saturated fats

  • No scientific evidence

Pros of Metabolic Typing

There are lots of reasons to consider trying the Metabolic Typing Diet. Here are a few pros:

  • Customized: Everyone is different and has different needs, so a diet that acknowledges that can be helpful. Metabolic Typing takes into account individual dietary preferences, metabolism, and needs, unlike most one-size-fits-all diet plans.
  • Limits refined carbohydrates: The diet recommends keeping simple carbs, such as white flours and sugars, to a minimum for all types, which is generally sound advice. However, much of the other advice in this book is less sound. Be aware of the drawbacks of following this diet.

Cons of Metabolic Typing

As with any diet, the Metabolic Typing Diet isn't perfect. Here are a few cons of this plan:

  • High in saturated fats: A diet rich in organ meats, butter, and red meat, such as the protein type eating plan, is unhealthy. Consuming too much saturated fat can increase the risk of heart disease and stroke and also lead to weight gain.
  • Out of balance: Both the protein type and mixed type eating plans advocate for a macronutrient mix that is not balanced, with too much emphasis on one type of macronutrient (such as protein) at the expense of others.
  • No scientific evidence: The metabolic typing theory is based on anecdotal studies of people and populations. It hasn't been tested by third parties. A 2008 study compared the results of the Metabolic Typing questionnaire with metabolism lab tests but states it "did not accurately reflect the actual metabolic processes in a usable way."

Comparing to the USDA Recommendations

The USDA has general guidelines for healthy eating. Here are some ways the Metabolic Typing Diet stacks up with the USDA's micronutrient and calorie recommendations.

The USDA suggests fairly broad ranges for macronutrient intake: 10 to 35 percent for protein, 20 to 35 percent for fats (with less than 10 percent saturated fats), and 45 to 65 percent for carbohydrates.

On the metabolic typing diet, this means the protein type plan has too much protein and fat and not enough carbs. The carbo type plan (at roughly 20% protein, 20% fats, and 60% carbs) is within the range. And the mixed type is at the high end of the range for both protein and fat and skimps on carbs.

Calorie Counting

There is no calorie counting in the metabolic typing diet, which Wolcott cites as a benefit. The theory goes that once you are eating the foods that are right for your type, you will not be hungry between meals or crave unhealthy foods that don't work for your body.

USDA guidelines, however, recommend limiting calories to promote weight loss. Your daily calorie intake target will depend on your age, sex, weight, and activity level.

This calculator helps you determine a manageable goal:

Comparing to Similar Diets

We can compare the eating plan for each metabolic type to another, similar eating plan. Since the eating plan for each of the three metabolic types is so different, it's difficult to compare the entire metabolic typing diet to other diets.

The carbo type plan, for example, provides for a ratio of macronutrients (carbs, proteins, and fats) that meets expert guidelines, while the plans for the other two types are less balanced.

Metabolic Typing Diet

Here's a basic breakdown of what the Metabolic Typing Diet has to offer:

  • Effectiveness: Although this diet might help some users lose weight, there is no high-quality scientific evidence of the diet's effectiveness.
  • Nutritional balance: The macronutrient suggestions vary greatly among the three metabolic types identified in the diet. The protein plan, in particular, likely contains too much protein and fat for most people. All plans suggest limiting refined carbs, which is a healthy choice since these foods tend to lack vitamins and minerals and be high in calories.
  • Safety: The protein type diet has too much fat to be healthy for most people.
  • Sustainability: The theory behind this diet suggests it should be used lifelong, as metabolic types are hereditary. Depending on their metabolic type, users might find it challenging to eat the types of food required (although Wolcott says that most people naturally prefer the diet that matches their type).

Atkins Diet

The Atkins diet is a phased low-carb, high-protein, high-fat eating plan. Here's how it relates to the Metabolic Typing Diet:

  • Effectiveness: Many people do lose weight on the Atkins diet, especially at first. Maintaining that weight loss takes work and continued limits on carb intake.
  • Nutritional balance: The Atkin's diet is similar to the protein type diet recommended by the metabolic typing diet and allows for 20–100 grams of net carbohydrates (depending on the phase).
  • Safety: This diet places limits on fruits, vegetables, and whole grains, all of which contain important nutrients. It is too restrictive to be used for any length of time (the induction, or first phase, is only two weeks long).
  • Sustainability: The Atkins diet does have a maintenance phase, but users may find they have to restart the diet from time to time in order to prevent weight gain.

Ornish Diet

The Ornish diet is a very low fat eating plan meant to improve heart health. Here's how it compares to the Metabolic Typing Diet:

  • Effectiveness: Because it limits calories and fat, this diet will help most followers lose weight.
  • Nutritional balance: The Ornish diet (particularly in the "prevention" version) is a higher carb, lower fat plan, similar to the carbo type eating plan on the metabolic typing diet. It is a vegetarian diet with no meat, only dairy, and egg whites.
  • Safety: This is a safe eating plan that may even have benefits for heart health.
  • Sustainability: It can be challenging to adhere to a plan like this that is quite low in fat and mostly vegetarian.

Zone Diet

The Zone diet is a lower-carb eating plan that is similar to the mixed metabolic type diet. Here are some details on this eating plan:

  • Effectiveness: Like other eating plans that restrict certain types of food, this diet could help some people lose weight. But studies haven't shown it to be especially effective.
  • Nutritional balance: The Zone recommends a daily balance of 40% of calories from carbs, 30% from fat, and 30% from protein (for the mixed type, it's roughly 30–35% from each group).
  • Safety: This diet is healthy although it is quite low in calories.
  • Sustainability: Although no foods are off-limits, all foods are strictly portioned. And portions and overall calorie count are low. These factors could make it hard for many people to stick with this way of eating.

A Word From Verywell

If you're considering trying the Metabolic Typing Diet, consult your doctor or registered dietitian nutritionist first to discuss the potential risks and benefits. It's unclear how accurate customized metabolic types are, and the best diet is one that is truly personalized for you and your needs, including any medical conditions you may have. Your physician or a dietitian can help you develop a plan tailor-made for you.

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Article Sources
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  1. American Heart Association. Saturated Fat.

  2. Clarke D, Edgar D, Higgins S, Braakhuis A. Physiological analysis of the metabolic typing diet in professional rugby union players. NZ J Sports Med. 2008;35(2):42-47.

  3. U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. 8th Edition.

Additional Reading
  • Wolcott W, Fahey T. The Metabolic Typing Diet. Broadway Books, New York. 2000.