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Look around you in the “health” industry and you will find that dietary dogma abounds. Some say, “Eat more carbohydrates”. Others say, “Eat more meat” or perhaps, “Eat more high quality fat”. An ordinary health seeker may find herself confused, at best, or engaging in dangerous practices, at worst.
Why all the confusion and contradiction? Can’t these “experts” figure this stuff out? The answer is that the experts will not figure it out until they incorporate into their research the premise of “biochemical individuality” (which is a fancy way of saying, “we are all unique”). Although biochemical individuality is a recognized scientific fact almost every book out there on diet completely, and astonishingly, ignores its existence!
The Concept of Bioindividuality
The concept of biochemical individuality recognizes that we have more in common than not, BUT that we do have significant differences. If you doubt this, look in the mirror, and then look at someone else (hopefully not your identical twin). Just as we are different on the outside, we are different on the inside.
Roger Williams discusses this concept beautifully in his book, Biochemical Individuality. I highly recommend this book because it shows the reader such interesting observations such as the shape, size, and position of the liver in a group of subjects and how it varies much more than it stays the same. This means that there is no typical size or shape or location for the liver in the group of subjects. Ponder that for a moment. And Williams reports on many other such studies that show that we are not all the same as is presumed by those advocating specific types of diets.
Diets, Diets Everywhere!
So this is why so many diets that are touted as the answer to everyone’s problems don’t work for everyone. Have you ever met someone who did really well eating Paleo and another who desperately needed more grain based carbs? This is because we all have unique needs. What works for one may not work for another.
Dr. Weston A. Price illustrated this fact over and over again in his book, Nutrition and Physical Degeneration. As Price traveled the globe in the 1930’s he carefully noted what 14 very different indigenous groups were eating and he observed nearly perfect health in all of them.
What is striking about Price’s findings is that each indigenous group ate very different locally sourced foods and yet they all exhibited superb health including virtually no tooth decay. Some people, such as the Eskimos, ate diets with a very high fat content. While others, such as the Peruvians, ate diets high in carbohydrates. The common denominator between the groups is that they all valued one or more “sacred foods” that were all animal based and very high in true Vitamin A, D, and K2.
The critical observations and research from Dr. Price alone negate all claims that there is one ideal way of eating for all humans.
Stop the Diet Dogma Madness!
So, I say, let’s stop arguing about which diet is the perfect diet and start recognizing that it simply does not exist. And the answer to, “Well what should I eat then?” is, “Eat what makes you feel good!”
This is a pretty easy concept to master. Start with the knowledge that the ideal macronutrient (protein/fat/carbohydrates) ratio varies from person to person. There are some patterns, and generally people can be grouped into three categories: high protein and/or fat, high carbohydrates, and relatively equal amounts of all three.
So pay attention to your macronutrients and see how you feel. Do you need more carbohydrates? Or do you need more protein? Or perhaps you feel best when you have about equal amounts of the three.
The beauty of this method of eating is that when you have your macronutrient ratio figured out, you don’t have to worry about your micronutrients (vitamins and minerals). This is because they come along for the ride. For example, people who tend to have a higher need for protein, also tend to have a higher need for vitamins B12 and A and iron and zinc. And lo and behold, meat is rich in all of those things!
So, pay attention to your macronutrients and you will begin to see which way of eating is right for you. When engaging in this practice (or any way of eating) it is absolutely essential that you observe your body! You are the only person who can tell if something is working or not. Your body is telling you and it will often speak in ALL CAPS.
Don’t ignore it! Respect and listen to the signals from your body and you can’t go wrong.
There are 6 points that I recommend people look out for to identify if what they are eating is right for them:
- Hunger: 4-6 hours without hunger after every meal
- Cravings: Should be non-existent
- Mood: Should be calm, even-keeled, and positive
- Energy: Should be abundant all day long, yet calm (even without coffee or naps)
- Mental Clarity: Should be clear and focused
- Gastrointestinal Function: Free of discomfort and pain and have normal, regular bowel movements
Doesn’t this idea make you feel great?
Imagine the possibilities!
No longer do you have to engage in habits that make you feel bad in the name of “healthy” eating! You are the one that determines what you eat. You are the one in control. And ultimately that is what being healthy is all about; recognizing the power you have to control your own health and becoming independently healthy!
Amen to this! I was confused about health for years, and this for me is what it has boiled down to; eat real, whole food, and listen to your body.
I agree Dawn!
Often people will ask me stuff like, “is it bad to eat nightshades?” or “do you think eating oatmeal for breakfast is bad?” or some such thing. My first response is, “how do those foods make you feel?”. I think it is prime importance to observe your own body. And yes, I think we can all agree that whole foods are best.
Thank you for sharing this article on your blog Sarah. I just started incorporating metabolic individuality with my nutrition clients and very excited to continue doing so! For me personally, high protein high fat diet fits the best – to go 4-6 hours without hunger, I need to have high purine foods, such as liver for instance. Medium purine or low purine foods make me hungry within 2 hours and I need snacks then which is ok, I love food! however when you are busy with something, like work or travel or painting, I like to have a high purine meal before that so I do not have to think about food for at least 4 hours! However, my daughter is a mixed type for sure, she is 9 and listens to her body very well – she thrives on 50/50 (carbs/protein). My other daughter though is like me. This is probably because individual metabolism is determined mostly by genetics at first – I am from cold Siberia (Russia) and my husband is from Europe (warmer part of Russia).
I have been eating for my type now for about 2 months and feel great – energy is high, which was most important health issue for me to work on. I was tired of taking naps everyday and being exhausted by 6 pm, I could not enjoy life this way. I was exhasuted by 30 minute bike ride or 10 minute walk before. Most importantly, I can still eat bread, grains, and fruit, just in lesser amounts! Love my 1/2 cup oatmeal for breakfast (together with eggs and some meat or sardines!). It did take a while to figure out what portions of carbs/proteins/fats suit ME well, but I am glad I am stuck to it. Also, my period comes every 31 days now – before it was like 25-28, short I think…And it took only 2 months of eating for what my body needs!
Marina,
That’s great to hear! I too found that eating in harmony with my own metabolism was an immediate transformation.
Best post I’ve read in a long time, thanks! Nice to read something that didn’t condemn, vilify, guilt or pedestalize something.
Thanks Hobby Baker!
The problem is that left to their own devices most people eat for taste and consume far too much unhealthy, nutrient-poor food. The average American believes too many media lies about what foods are healthy to craft an exceptional diet for themselves. If you told the average American to “eat what makes them feel good” they would fill up on baked potatoes, pasta, caffeinated soda and chocolate – they simply aren’t in touch with their bodies enough to sense their chi levels. They need brave nutritionists to point the way.
problem with that kind of diet is the people who eat it will not feel good and will complain that they feel like crap and still not get that it’s the diet.
Thomas,
This is true for many people. And so many people are so tied to dogma that they can’t believe that it is ok for them to eat steak daily, for example. And some are so out of touch that they don’t even understand what it’s like to feel good. However, I maintain faith that Americans can change. I think people are starving for the truth.
And the exciting thing is that those of us that are aware are the ones carrying this message to the masses. That is why it is so important for us to get it right. As long as rigid dogma is spread people will continue to be disempowered and out of touch.
I think if you looked a little more at the health industry you could see healthy eating as a whole picture idea like MyPlate. I don’t think you can criticize health professionals in general for the fad diets out there. And for those seeking a healthy lifestyle that is specific to them they can talk to health professionals, like a dietitian, that can tailor their diets to meet their nutritional needs. I completely understand where you are coming from how people can identify what to eat to make themselves feel good, but those without advanced nutritional knowledge need a foundation of what healthy eating is.
Excellent post! I’m stumbling this, sharing it and pinning it. People need to read this!
Granted, some people who don’t yet understand that no matter which macro-nutrient you need more of to feel good, the food you eat needs to be of the highest quality. Bio-individuality is not a license to eat processed, industrial-food-chain foods, but is a free pass to stop obsessing about what you put in your mouth!
Thank you so much for writing this gem!
Thank you for this article! I was just commenting on another blog about their opinion and how different it was from “2 blogs down”. Everyone’s body is different and we need to eat according to that!
Is there a specific method for determining your macronutrient needs?
I mean, when you notice that what you eat in a particular day makes you feel good and able to check off all of the things on the list, how do you calculate how much fat, carbs, and protein you ate, especially for things like raw milk, kefir, or homemade mayo (just for example)?
Elisabeth,
It involves having a good idea of what the macronutrient amounts are in foods you eat regularly. I give my clients food charts to help with this. Otherwise you can look up foods in The USDA Nutrient Database: http://ndb.nal.usda.gov/
These nutrient amounts are based on standard American food so if you are eating organic, local, sustainably-raised, etc, type food then you can assume better micronutrients and some variation in macronutrients. But it will give you a good idea.
Milk is pretty balanced in protein, fat, and carbs. Kefir has slightly less carbs and mayo is considered more of a fatty food (egg yolks and oils).
I really needed this as i am always searching for the right way to eat to lose aBout 10 lbs. i realize I should eat what satisfies my body for health and not overeat and i should lose the weight. So simple so true – then why is it so hard for me.
Teresa- have you tried juicing? I lost 5 pounds in just a few days after getting my juicer and starting out my day with a green juice. My journey started with just buying organic, and I am now preparing almost everything at home and buying from farmers. Over a few years of learning and improving I have lost 25 pounds and am at an optimal weight. It takes time, but for me at least, I think it had a lot to do with eating more good fats and cutting out processed/restaurant foods that helped me loose the weight. Just seek out the very highest quality nutrient dense foods. I also notice I immediately gain weight after eating wheat, and perhaps all glutenous grains. This is also because if I have a sourdough I can’t stop eating it, it’s too addictive. I feel better off grains. In any case, if you still can’t lose the weight… maybe try GAPS?
I don’t know if I agree with the article. Metabolic typing is just another dietary theory… Though I agree about Price finding healthy people eating very different foods. I think we can attribute the health in all these people to much more than food, but certainly their various sacred foods were a factor in overall health.
Olivia,
This is not metabolic typing. Yes, my work is influenced by Bill Wolcott, but also by many others. Again, I find MT to be a bit too dogmatic and formulaic for my tastes.
Teresa,
When you find the macronutrient ratio that is right for you overeating should not occur regularly. Hey, we all have our days when we eat too much, but if you are satisfying your nutritional needs at each meal you should not feel the physical need to overeat. I wrote a blog post about cravings that you may find interesting: