Fitness 

Nutritionists Review G-Plans and Metabolic Typing Diet

– Have you ever seen that "South Park" meme where the gnomes steal children's underpants and their whole business plan looks something like this? Step One: steal underpants Step two: question mark

Step three: profit! Metabolic typing follows a similar gaping hole logic And we're going to use G-Plans as a case study when talking about metabolic typing since it is one of the metabolic typing programs out there and a lot of you have asked us to discuss about it more deeply So it's really important that you stick till the end of this video to fully understand when and how to use G-Plans and metabolic typing diets, and when not to – Hi VivaFam, this is Richa and Lucy, nutritionists at coachvivacom

To keep getting science-backed, practical videos like this one every week, hit the Subscribe button and click that bell icon right now I'd also like to announce that we're hosting a series of Free Conquering Cravings Workshops Wait until the end of the video for the details on that With that, let's get started – Okay so first of all, what is the difference between G-Plans and metabolic typing? Metabolic typing is a philosophy around how people should eat, and G-Plans is a company that has created tools for practicing the metabolic typing philosophy

So there really is no difference So then the next question is "What is metabolic typing?" Metabolic typing was first founded by William Kelley, a dentist in the 1970s when he was convicted of practicing medicine without a license when he diagnosed a patient with lung cancer based on a finger-stick blood test Nonetheless, he and later Harold J Kristal, who is also a dentist, and William Wolcott popularized the diet in the 1980s And most recently it's become a popular practice again with Googlia's G-Plans

– Alright, now that we know somewhat of its shaky beginnings, let's talk about the premise and the beliefs that metabolic typing and G-Plans are based on Metabolic typing is based on the premise that metabolism can vary individual to individual This is true There was a study done in Scotland for example where they found that 74% of the variation in basal metabolic rate between two individuals could be accounted by known factors like age, sex, height and body composition, but 26% was due to unknown reasons As in two individuals of the same sex, age, height and body composition could have pretty different metabolisms

There are two factors that metabolic typing believes contributes to this variation Number one, Parasympathetic Nervous System, PNS, our fight-or-flight system, burns more calories than the Sympathetic Nervous System, SNS, and proponents of metabolic typing believe that some people are more PNS dominant while others are more SNS dominant And the second belief is that those with faster metabolism, who metabolic typing calls fast oxidizers are believed to need heavier fats and proteins, while others are slow oxidizers aka have slower metabolism and need to eat mainly carbs, moderate protein and low fat And based on these two factors, all humans in the world are divided into three metabolic types The first is protein and fat efficient

G-Plans says that 74% of the world is this type These are fast oxidizers and PNS dominant, they tend to be frequently hungry, crave fatty and salty foods, they fail with low-calorie diets, and they tend toward fatigue, anxiety and nervousness So for these people, the metabolic typing diet and G-Plans give someone a diet rich in fats and proteins The carb intake is low with a focus on whole grains and vegetables and moderating or reducing refined carbs as much as possible And the macro breakdown is basically 40% protein, 30% fat, and 30% carbs

The second type of people are carb efficient G-Plans says that 23% of the world is this type These people are slow oxidizers and SNS dominant They have weak appetites, high tolerance for sweets, problems with weight, and are type A personality They also believe that these people are dependent on caffeine

So what metabolic typing and G-Plans does for these people is set them on a high carb, low protein and fat diet And this tends to look about 60% carbs, 20% fat, and 20% protein The third type is mixed type or dual efficient Apparently, about 3% of the world is left to be this type These people are basically middle of the road

They're neither fast or slow oxidizers and they're neither SNS or PNS dominant They have average appetites, cravings for sweets and starches And they have little trouble with weight These people tend toward fatigue, anxiety and nervousness Metabolic typing and G-Plans gives these people relatively equal ratios of macros

Note that all three types of diets say to remove refined carbs – Okay so are these metabolic types and their macro breakdowns true? Well, here's what's been found While the blood and urine tests some metabolic typing diets make you do are standard tests done by reputable laboratories, the interpretations these companies make are unconventional and medically questionable For example, an investigator sent his blood to be tested at two different metabolic typing companies and was classified as two different metabolic types with entirely different meal plans Although both meal plans involved purchasing supplements

To date, no clinical trials or other peer-reviewed studies of the metabolic typing theory or diet have supported these claims One study in 2008 attempted to correlate the metabolic typing book's questionnaire results with the metabolism lab test results and found that the questionnaire did not accurately reflect the actual human metabolic processes in a usable way In summary, while experts agree that individuals have different metabolisms, they disagree on what metabolic typing diets, whether or not they're effective This is why we said that the "South Park" logic is happening here Step One: metabolism can differ among individuals with the same characteristics

Step Two: uh? Step Three: wildly skewed macro ratios are the answer Now you may be thinking "Okay, so then what is step two?" Short answer: scientists don't really know for sure One factor could possibly be your enteric nervous system aka the nerves in your gastrointestinal tract Studies indicate that identical twins with different gut biomes could eat the same diet and one could gain weight and the other not I'll link the study in the description below if you're interested

This is all in the early days so I don't know for sure but this is cutting edge and interesting stuff – Now you may think "Wait wait wait "But G-Plans and other metabolic typing diets "have so many successful testimonials "How are these success stories possible "if metabolic typing isn't backed by science?" Good question Did you notice that when I was describing the three metabolic types, all of them removed refined carbs? What are refined carbs? Pasta, white rice, donuts, bread, all the stuff we know we shouldn't have too much of but we end up having so much of anyway

What carbs are left as a result? Vegetables, fruits, beans and legumes, all the stuff we know we should have more of but we end up not having them anyway Notice how any diet out there tells you to do exactly this, keto, paleo, Mediterranean, you name it This is the highest ROI change for weight loss for pretty much everyone The secret isn't what to do, everyone knows that, replace refined carbs with whole carbs, but the secret is how to do it and stick to it A lot of popular diets like keto and paleo take the black-and-white approach of just slashing entire food groups totally, while others like calories in, calories out, and If It Fits Your Macros, which is what metabolic typing and G-Plans use, give you more flexibility where you don't cut refined carbs out entirely at once, you just reduce them

So, is it the metabolic typing that's making a difference? If you heard Lucy discuss the scientific studies earlier, you know there is no proof that it makes a difference What is causing the success stories is simply replacing refined carbs with whole carbs and using If It Fits Your Macros or macro counting to keep you in a calorie deficit to lose weight All of which you can do without going down the whole metabolic typing route – So does this mean you shouldn't use G-Plans at all? It depends First of all, I certainly wouldn't recommend following it for the science since none of it is backed up by peer-reviewed studies

What may still be beneficial is the meal planning tools G-Plans provides to eat healthier and more conveniently The meal planning tool in itself may be worth the money especially if you don't exactly know how or don't have the time to research and meal plan nutritiously We dive deep into the pros and cons of G-Plans in the video right here Just make sure you pick a metabolic type that has more balanced macro ratios, typically 40 to 50% carbs, 20 to 30% protein and 20 to 30% fat, and then use their meal planning tool to meet those macro ratios in practice But if you think you can meet and succeed at meal planning to meet those macros by yourself, then go for it by yourself! – At this point, some of you may be thinking, "If no peer-reviewed studies have proven "the metabolic typing claims, "why do these people keep selling it?" As I mentioned earlier, their program does work but because of macro counting, and that's how they still deliver on what they promise you

It's just that they lead you in the door using the metabolic typing pitch, but once you're in there, there's a veneer of using metabolic typing but what really does the job under the hood is macro counting You may be having one of two reactions to this Number one, "Of the program makes me lose weight, "who cares if how they got me in the door "is not what actually produced the results for me?" Or you could be thinking, "It matters to me how they got me in the door "regardless of if it worked" If you're thinking this, then let me make you aware of the battle you're in with your own human psychology and this awareness is the first step in winning the battle, that's exactly how Lucy and I won it This battle I'm speaking of is well illustrated in this quote from Alfred North Whitehead, "In the real world, "it is more important that a proposition be interesting "than that it be true

"The importance of truth is that it adds to interest" Mull it over (upbeat music)

Source: Youtube

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