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What kind of Oxidizer are you?

Thursday, January 15, 2009

Slow Oxidizers
Keep in mind that carbohydrates are made of smaller molecules called glucose. The more complex the carbohydrate, the more glucose molecules linked together. Slow oxidizers utilize the nutrients in their food slowly and do not release glucose into the blood quickly enough. As a result, energy production and availability are delayed. To best serve your metabolism and to feel energized both physically and mentally, you require foods with a higher percentage of carbohydrates. Your ideal maconutrient ratio is 60 percent carbs, 25 percent protein and 15 percent fat.

Proteins
The best proteins for slow oxidizers are found in leaner meats. It's not that you can never have steak again, but, high-fat proteins slow the rate at which you convert nutrients into energy, which is what you're already doing too slowly, so the less the better. In general, I suggest you stick to the following list: white-meat chicken, turkey breast, lean pork, catfish, cod, flounder, perch, sole, trout, white-meat tuna, swordfish, low-fat cheese, low-fat cottage cheese, skim milk, low-fat yogurt, egg whites.

Carbohydrates
Although your metabolic type is better than the others at processing carbohydrates, you still have to pick and choose carefully. You want to avoid simple carbs, which break down to their simple form of sugar very quickly, and choose complex carbs instead. Follow this list of ideal carbohydrates when deciding on a meal or snack:

Vegetables: asparagus, cauliflower, celery, mushrooms, spinach, broccoli, brussels sprouts, cabbage, collard greens, cucumbers, garlic, kale, leafy greens, onions, peppers, scallions, sprouts, tomatoes, watercress, beets, eggplant, jicama, okra, yellow squash, zucchini

Fruits: apples, berries, cherries, citrus fruits, peaches, pears, apricots, plums, tropical fruits, olives
Grains: barley, brown rice, buckwheat, corn, couscous, kasha, millet, oat, quinoa, rye, spelt

Legumes: tempeh and tofu; beans, peas (should be eaten fresh, never dried)

Fats
You should follow a low-fat diet to keep your metabolism working smoothly. This does not mean no fat because fat is an essential part of any healthy diet. You should allow 15 percent of your caloric intake to come from fat. You can go over that percentage if you like, but eating foods that are too high in fat can make you feel lethargic, anxious, and irritable. Choose from this list of fats when cooking a meal or having a snack:
Nuts/seeds: raw and unsalted only eat very sparingly
Fats/oils: vegetable or nut oils such as almond, coconut, flaxseed, olive, peanut, sunflower, walnut

Things to keep in mind
It's not enough to know the foods that are ideal for you You also have to learn which foods are the worst for you. If you find yourself straying from the list of suggestions, remind yourself of the following guidelines.
Limit your intake of fats and oils, as they will further slow your ability to convert food into energy. Avoid red meat unless it is very lean and stay away from high-fat dairy, nut butters.

Don't drink alcohol. It's most often accompanied by empty calories, which can lead to a sugar crash as well as an increased appetite. If you choose to have a drink, avoid sugary cocktails, beer, and wine. Stick to clear alcohols like vodka and rum with calorie-free mixers like diet and club soda.
Don't drink too much caffeine. This too is less of a concern for you than it is for fast oxidizers, but caffeine gives you energy by acting on your adrenal glands, causing them to overproduce adrenaline. When the caffeine's effect has worn off, you feel tired and sluggish.
Don't exceed one serving per meal of simple or starchy carbs like potato, pasta, and rice, and always eat it with a lean protein to help stabilize your blood sugar. Keep in mind that 1/3 cup of pasta is a serving.
Remember to consume your ideal foods in accordance with your caloric allowance; otherwise you will not lose weight.

The Balance Oxidizer
If you are a balanced oxidizer, your diet is the easiest to follow since you require an equal percentage of carbs, fats, and proteins in order to optimally process, produce, and use the energy from your food. You feel your best on a diet that incorporates a wide range of foods. Your ideal macronutrient ratio is 40 percent carbs, 30 percent protein, and 30 percent fat.
Proteins | Carbs | Fats | Things to Keep In Mind

Proteins
You operate best when you are getting 30 percent of your total calories from protein. Choose from this list of proteins when deciding on a meal or snack: herring, sardines, anchovies, salmon, shellfish (mussels, lobster, shrimp, crab, oysters, scallops), octopus, squid, dark tuna, eggs, white-meat chicken, turkey breast, lean pork, catfish, cod, flounder, perch, sole, trout, white tuna, swordfish, low-fat cheese, low-fat cottage cheese, skim milk, low-fat yogurt, and egg whites.

Carbohydrates
With regard to carbs, the most significant difference between balanced, fast, and slow oxidizers is not the types of carbs allowed but the quantity. You should get 40 percent of your nutrients from carbs, but like everyone, you should avoid simple carbs and foods that have a high Glycemic Load value. Refined sugars, those found in cookies, sweets, and soda and processed grains like white bread and white rice, should be shunned whenever possible, especially on a weight-loss regimen. You'll do best with a mix of fruits and vegetables from both the fast and slow oxidizers' carb lists.

Vegetables: asparagus, cauliflower, celery, mushrooms, spinach, broccoli, brussels sprouts, cabbage, collard greens, cucumbers, garlic, kale, leafy greens, onions, peppers, scallions, sprouts, tomatoes, watercress, beets, eggplant, jicama, okra, yellow squash, zucchini
Fruits: apples, berries, cherries, citrus fruits, peaches, pears, apricots, plums, tropical fruits
Grains: barley, brown rice, buckwheat, corn, couscous, kasha, millet, oat, quinoa, rye, spelt
Legumes/lentils: tempeh, tofu, beans, peas (all fresh, nothing dried)

Fats
To best support your metabolism, you should be getting roughly 30 percent of your calories from natural oils and fats. Don't eat excessive amounts of fat, but don't specifically restrict your fat intake. You can choose from fats on both the fast and slow oxidizers' lists of permissible fats.

Nuts/seeds: walnuts, pumpkin seeds, peanuts, sunflower seeds, sesame seeds, almonds, cashews, Brazil nuts, filberts, pecans, pistachios, coconut, macadamias
Fats/oils: butter, cream, almond oil, peanut oil, coconut oil, sesame oil, flaxseed oil, sunflower oil, walnut oil

Things to Keep In Mind...
Eat the foods that are ideal for you, and remember the following guidelines of what to avoid.
Don't eat meals made up of just one macronutrient. Make sure you adhere to your ideal ratio of 40 percent carbs, 30 percent protein, and 30 percent fat.

Don't drink alcohol. It's often accompanied by empty calories, which can lead to a sugar crash as well as an increased appetite. If you choose to have a drink, avoid sugary cocktails, beer, and wine. Stick to clear alcohols like vodka and rum with calorie-free mixers like diet and club soda.
Don't eat foods that have a high Glycemic Load value. If you should happen to eat foods with a high GL value, make sure you accompany them with protein in order to slow the rate of oxidation and stabilize blood sugar and energy levels.
Don't drink too much caffeine. In the forms of coffee, tea, and soda, caffeine gives you short-term energy by signaling your adrenal glands to release adrenaline into your blood. When the caffeine wears off, you feel tired and weak.
Don't overcook your meat. Avoid overcooked animal products because heat destroys essential amino acids and valuable enzymes.

Fast Oxidizers
Keep in mind that carbohydrates are made of smaller molecules called glucose. The more complex the carbohydrate, the more glucose molecules linked together. Fast oxidizers breakdown the nutrients in their food rapidly; as a result, glucose is released into the blood quickly. The carbs you consume will be turned into energy immediately; your body will store the excess carbs as fat. So for a fast oxidizer, foods with high carb ratios cause fatigue and carb cravings and promote fat storage.
Fast oxidizers should eat foods with more proteins and fats in order to slow their rate of oxidation, and to better promote stable glucose (blood sugar) and sustained energy levels. Make sure there is protein in everything you eat, including snacks. Your ideal macronutrient ratio is 20 percent carbs, 50 percent protein, and 30 percent fat.

Proteins
All proteins are not created equal. In addition to chicken and fish, I suggest eating a wide range of proteins that will help slow your rate of oxidation, including: herring, sardines, anchovies wild game, salmon, shellfish (mussels, lobster, shrimp, crab, oysters, scallops), octopus, squid, dark tuna, cottage cheese, milk, yogurt, eggs, cheese and turkey.

Carbohydrates
Your metabolism thrives when your carbohydrate intake is limited, but there are different kinds of carbs. Some aren't as bad for you as others. Avoid simple carbs, which convert to sugar quickly in the bloodstream. The carbs you can incorporate into your diet are the complex kind. Here are the complex carbs I recommend:

Vegetables: asparagus, cauliflower, celery, mushrooms, spinach

Fruits avocados, olives, apples, and pears (in limited quantity and never without protein on the side)
Grains: sprouted-grain bread only if possible (Ezekiel bread is a well-known brand that is available at supermarkets and health food stores)
Legumes: tempeh, tofu
Fats
To best support your metabolism, you should be getting roughly 30 percent of your daily caloric intake from natural oils and fats. Here are the fats I recommend:
Nuts/seeds: walnuts, pumpkin seeds, peanuts, sunflower seeds, sesame seeds, almonds, cashews, Brazil nuts, filberts, pecans, pistachios, coconut, macadamias
Fat/oils: butter, cream, almond oil, peanut oil, coconut oil, sesame oil, flaxseed oil, sunflower oil, walnut oil

Things to keep in mind
Along with knowing the foods that are ideal for you, it is important to know the foods that are the worst for you. You don't always have to eat off the ideal foods list, but the following foods will sabotage your weight-loss efforts.

Don't ever eat a meal that is predominantly carbohydrates.

Don't drink alcohol. It's most often accompanied by empty calories, and it will lead to a sugar crash as well as an increased ap�petite. If you choose to have a drink, avoid sugary cocktails, beer, and wine. Stick to clear alcohols like vodka and rum with calorie-free mixers like diet and club soda.
Don't eat carbohydrates that are high on the glycemic load. It is important for all metabolic types to limit their high-GL intake, but it is especially crucial for you. If, on occasion, you eat high-GL foods, make sure you combine them with a protein in order to slow the release of blood sugar.
Don't drink too much caffeine. Caffeine speeds the rate of oxidation, which is the exact opposite of what you want. Avoid caffeinated beverages whenever possible, and keep your over all caffeine consumption to a minimum aim for no more than 1-2 eight-ounce cups per day.
Don't overcook your meat. Avoid overcooked animal products because heat destroys essential amino acids and valuable enzymes.
You will have fewer physical ailments and feel energized if you eat the foods that contain the ideal macronutrient ratio for your metabolic type. You must remember to keep within your caloric allowance in order to lose weight.

Processed foods are in fact poison to the human body. They mean certain illness and disease and inevitable demise!

What's In A Hot Dog (What The Heck Are You Eating WIth Joy Bauer)

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Member Comments About This Blog Post
  • WORKNATIT
    Omgoodness!!!...i just noticed u posted this in 2009...where have I been!!!...
    2566 days ago
  • WORKNATIT
    Omgoodness!!!...i just noticed u posted this in 2009...where have I been!!!...
    2566 days ago
  • WORKNATIT
    I just recently heard about this...its crazy that ive never heard it b4...it should be talked about more often...im a slow oxidizer and I couldnt find much info on it...thanks very much for the info...
    2566 days ago
  • no profile photo V-BISHOP
    Ok, I'm a balanced oxidizer so I need to follow that list. I'll save it for future reference.
    Thanks, Vicki
    3871 days ago
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