Metabolism - which type are you?

All biochemical processes, such as the utilisation of nutrients from food, the energy supply of the body or the transport of waste products from the organism are regulated by a well-functioning metabolism. The topic of metabolism is often associated with weight and thus body shape. This is also fundamentally correct, as the metabolism is influenced by numerous points that also keep weight in balance. We have summarised here everything you need to know about your metabolism.

General tips for the metabolism

Drink enough fluids

The German Nutrition Society (DGE) recommends consuming 2-3 litres of fluid - preferably water - per day, depending on body weight and size. Sufficient fluid intake promotes digestion and increases the basal metabolic rate. Thus, sufficient fluid intake can be responsible for stimulating the metabolism. In particular, even cold water is recommended, as the body has to expend more energy to warm it up to body temperature.

Exercise

Sport can get the metabolism going, as regular exercise increases the basal metabolic rate. Among other things, built-up muscle mass and its regular activation contribute to this. Remember: everyday exercise is the first step to making exercise a natural part of your routine. A good starting point is the famous 10,000 steps a day.

Sufficient sleep

Don't forget the regeneration phase. Sufficient sleep is indispensable for a good metabolism. While you are resting, your organs are cleaning up and putting things in order. Clear sleeping times and routines and a duration of 7-9 hours work best.

Avoid stress

Just like lack of sleep, stress can also have a negative effect on metabolism. Studies show that many people tend to eat unconsciously and disorderly when they are stressed. So take a breather more often and stay calm.

Balanced diet

In all discussions, nutrition goes directly hand in hand with a healthy metabolism. BUT: watch out! There is no universal diet that fits everyone. It is important to find out in advance what metabolic type you are - this is extremely relevant and determines what a balanced diet means for each individual. One thing is certain: our body loves variety.

Food is information - and we want to receive very different information.

The different types of metabolism

Metabolism type 1: Carbohydrate type

People with a type 1 metabolism convert carbohydrates in particular into energy very well. If you are type 1, your meal consists mainly of carbohydrates. You prefer foods such as pasta, potatoes, bread and rice. The distribution of your meals could look like this: approx. 60% carbohydrates, 25% proteins and approx. 15% fats. You rarely feel hungry and only eat when you are really hungry. Since your body is rarely supplied with energy, it stores everything that is supplied to it. This is why it is difficult for you to maintain your weight or even lose weight.

Our recommendation: For stable and above all long-term weight management, we recommend that instead of eating three large meals, you eat several smaller and above all varied meals spread throughout the day, which can be better utilised by your body. It is also important to eat regular meals, otherwise you could easily become hypoglycaemic if you haven't eaten for a long time. To regulate your metabolism, we recommend the following food groups: Carbohydrates (cereals, fruits and vegetables), low-fat dairy products (cottage cheese, cheese, yoghurt, curd), eggs, legumes (beans, tofu, lentils, peas), oil and fat (only a small amount).

 Metabolism type 2: Mixed type

People with a metabolic type 2 can process all foods. Sounds great? Yes, but here a balanced diet is especially important. A one-sided diet would lead to a strain on the metabolism and thus to an imbalance. Because you only gain weight when you have eaten too much and not in a balanced way. The distribution of your meals could look as follows: approx. 50% carbohydrates, 30% proteins and approx. 20% fats.

Our recommendation: For stable and above all long-term weight management, we recommend that you eat three meals a day (preferably five hours apart). For breakfast and lunch we recommend a balanced diet of carbohydrates, proteins and fats. In the evening, we would recommend carbohydrates only in the form of vegetables and salad. To regulate your metabolism, we recommend the following food groups:

Carbohydrates (cereals, vegetables, fruit (but in small quantities)), protein (meat, fish, dairy products, pulses), oil and fat (nuts, seeds, cooking oil, etc.).

Metabolism type 3: Protein type

People with a type 3 metabolism can get their energy particularly well from proteins and fats. This means that as a type 3 you need a diet rich in protein and fat, but low in carbohydrates. The distribution of your meals could look like this: about 30% carbohydrates, about 50% proteins and about 20% fats. According to reports, some people with this metabolic type suffer from energy loss and fatigue after a high-carbohydrate meal. The problem with this metabolic type is that they can metabolise food very quickly. Therefore, carbohydrates (except fibre) are very well absorbed by the body, but are less filling. This is why it is recommended to switch to whole-grain products, as they are more filling. However, a diet rich in protein and fat is especially recommended and should make up the majority of your diet.

Our recommendation: For stable and long-term weight management, we recommend eating three meals a day (preferably five hours apart). It is important that you pay attention to the right ratio of protein, carbohydrates and fat and try to avoid snacks in between meals! To regulate your metabolism, we recommend the following food groups: Protein (meat, fish, pulses, eggs), dairy products, oil and fat (nuts, seeds, cooking oil), carbohydrates (especially in the form of vegetables).

And which type am I now?

The easiest way to find out is to ask your family doctor if he or she knows anything about this. The metabolic type can easily be determined by a saliva or blood analysis. If your doctor does not offer such tests, contact a specialised internist or nutritionist who can help you and recommend possible tests. There are also some questionnaires about your eating behaviour and your reaction to certain foods that can give you a first orientation.

Conclusion: The human metabolism is very individual and can also be different for each person in different life situations. It is important not to underestimate the metabolism and to give it the relevance it deserves.

To support you on your metabolism journey, we also have Bears for you: Trust Your Gut Apple Cider Vinegar Vitamins.

Our key ingredient here is, as the name suggests: apple cider vinegar! For thousands of years, apple cider vinegar has been taken for toning, detoxing, as a natural prebiotic and for its antibacterial properties, among other things. According to studies, it can also boost the metabolism.