Eat According To Your Metabolic Type For Easier Weight Loss In Midlife

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Your metabolic type determines how much carbs, protein, and fat you should eat to have optimum health. Keeping this balance when you’re in menopause could help counteract some of the more negative symptoms.

Here’s the deal: the process by which your body converts food to energy is different for every one. Hence the three different types.

woman eating at desk with healthy food

Do you like sweet or salty foods? Perhaps you prefer a mixture of both. Each of us has a unique metabolism type which means the foods we eat affect our waistlines as well as our personalities.

This is great because I am type A which means I can blame eating buckets of chips and salted cashews on my metabolism type and not my inability to control myself!

The metabolic typing diet suggests that people have different fat, carbs and protein requirements in relation to their metabolism. It is certainly true that we each have different nutrient needs however the idea that we as a large group should eat a particular diet is not something that many experts agree with. Especially as the suggested diets can be unbalanced.


is how your body converts what you eat into energy for movement and function. Think of it in terms of how efficiently your body turns the fuel you take in into the functions your body needs to perform. These functions could be walking, running, sitting, thinking or even supplying your heart with the energy to pump the blood around your body.

To maintain a healthy weight and optimal functioning it is important to consume the best types of fuel for your particular body.

In menopause, as our metabolism slows down so knowing our metabolic type could help with making sure we keep our metabolism functioning at an optimal level. It may make it easier to shed the weight that so easily goes on at this time of life.

Read: 5 Easy Tips For How To Increase Your Metabolism

Metabolic Typing

was devised by William Wolcott and is a dietary technology that allows people to optimize their health and fitness by identifying their own nutritional needs and tailoring their diets accordingly.

One of the best books written on the subject is  Guide To Your Metabolic Type . Included in this book are detailed strategies for dealing with the dieter’s curse – food cravings and lists of which foods to eat and which to avoid in each type. You can check it out here. If you want to difinitively know which type you are and what you can do to make the most of that I can fully recommend this.

Check it out by clicking on the image to see more.

According to the Metabolic Type diet, there are three different metabolic types: A – protein, B-carbohydrate, and C-mixed.

What is my metabolic type?

Which type are you? Head on over to Dr Oz and click on the picture of the yummy looking hot chips to take this simple quiz which will help you determine your metabolic type. Then make sure you come back to see what you should be including in your diet. Or, if you prefer, take this more involved quiz.

As with any diet it is generally recommended that you limit simple carbs such as sugar and flour in favour of more complex carbohydrates such as whole grains, fruits in their natural form and plenty of vegetables, especially broccoli, cauliflower and leafy greens.

While I was cutting down on carbs I particularly found this book to be helpful. And it comes with a handy dandy journal.


A list of each type's personality traits and foods to eat to have at your fingertips


Type A

If you are this type it is probable you have and endomorph shape and struggle to shed weight. Women with this type generally have a larger bone structure, a round shape and they can gain weight quite easily. Losing it again is a bit more difficult. 

Type A are known as a PDB or Protein Dominant Burner and generally burn fats and proteins more efficiently than carbs.

This is the biggests group at 74% of the population. The most common characteristics of a person with type A metabolism are:

  • A strong appetite
  • Cravings for fatty and/or salty foods
  • Fatigue and anxiety
  • An expansive and open personality

Your need for salty foods is an indicator that your body is calling for more protein. Unfortunately, your anxiety could be caused by you eating the salty and fatty foods. You often feel wired and on edge. You should balance your meals like this:

  • Protein 50%
  • Fat 30%
  • Carb 20%

Eat lean, dark proteins such as beef, the leg of chicken or turkey or salmon and tuna. Full-fat dairy will help with those fat cravings NOT the fats found in chips and biscuits. Eat a variety of fruits and vegetables but avoid the starchy ones. Also, avoid sugar which will increase your anxiety. A paleo or low carb diet would work well for this type.

Type B

People with this type are usually ectomorphs who lack muscle mass. Women who are this type need to definitely include weight training as part of their fitness routine in order to build up that muscle. 

You would be considered a TMB or Triple Macro Burner. To gain weight add in more carbs and be careful to still eat a reasonable amount of good quality protein as this is the best for helping to build up that muscle. 

At 23% of the population the most common characteristics of a person with type B metabolism are:

B’s have:

  • A poor appetite
  • Crave sweets
  • Sensitivity, ambition and are organized.
  • High levels of stress
  • Dependence on caffeine
  • Difficulty losing weight

Consider a carb converting energy type diet…

Eat low protein (not no protein) and low fat. Include healthy carbs without the extra sugar. Instead include lots of vegetables and fruits and whole grains. You should balance your meals like this:

  • Carbohydrate 70%
  • Protein 20%
  • Fat 10%

Drink green tea instead of coffee, try to get as much as your protein as you can from pulses and nuts. Eat light protein such as lean chicken, turkey, and white fish.

The 10 Weight Loss Mistakes women in midlife make cheat-sheet

  • Are you sick of wearing sweat pants and chomping on kale?
  • Fed up with muscle bound bodies at the gym?
  • So over this dieting game?

Type C or dual efficient metabolic type

If you are this type you are likely to be a mesomorph and gain muscle easily. Make sure to include strength training as part of your fitness routine as your body will welcome it. As easily as you gain muscle you can also gain weight.

You are known as a DMB or dual macro burner.

This type makes  up only 3% of the popualtion. The most common characteristics of a person with type C metabolism.

C’s have

  • An unpredictable appetite
  • Cravings sweet and savoury
  • Fatigue and anxiety
  • Little trouble with weight control

Type C crave both sweet and savoury so if you are unable to decide between B or A, you are most likely to be a C. You burn fats, proteins and carbs easily, and have a physic that is equal in strength as it is in endurance. You have a fluctuating appetite and can experience aches and pains. You likely have little trouble with weight control but can tend toward fatigue, anxiety and nervousness.  Balance your meals like this but consider upping your protein if you need to gain muscle.

  • Protein 33%
  • Fat 33%
  • Carbohydrate 33%

Try to make the fats you eat healthy such as olive oil, avocado, nuts and seeds. Get healthy carbs from fruit and vegetables.

Pros and Cons of this metabolic typing

Use caution if you have a medical condition. If you have kidney or heart disease the type A diet, for example, could be dangerous if the protein mainly comes from meat versus plants. Those with diabetes need to tailor their carbohydrate intake to their blood sugar needs, definitely not their metabolic type.

All dietary theories are exactly that theories and for the hundreds of diets out there, there are many hundreds more research notes to support them. If Mark at Mark’s Daily Apple is to be believed eating according to a metabolic type is “hooey, humbug nonsense” as highlighted in his answer to a reader’s question. Check out his website he has some great recipes that could give you some delicious ideas.

Pros of a metabolic type diet

It isn’t a onesize fits all solution. The diet takes into account the varying metabolisms and preferences of individuals.

As with any diet sugar and white flour are advised against.

Cons of a metabolic type diet

The protein diet could be high in saturated fats if the protein source is mainly meat. I would suggest to get a bulk of your protein and fats from plant sources to limit weight gain and the risk of heart disease.

The mix of carbs, protein and fats are unbalanced and with the advent of leaning towards more of a plant based diet these figures would in my opinion be out of balance.

There is no actual scientific evidence to back up this way of eating.

What is oxidisation and are you a slow or fast oxidiser?

This is another way to refer to metabolism or the rate at which the body turns nutrients into energy within its cells. What you eat affects your rate of oxidation and so can affect your mental and physical health.

Knowing if you are a fast or slow oxidizer will help when it comes to your food choices.

If your a fast oxidiser you turn food into energy readily so you are likely to be a Metabolic type A so follow the guidelines mentioned in that group above.

If you are a slow oxidiser you are likely to be a Metabolic type B so follow the guidlines for the balance of carbs to protein and fats in that group above.

Fat converting energy type diet

This type of diet deserves a special mention. This type of diet boosts your energy, mood, and brain function to their fullest ability.

As a woman over 40 rather than doing the Keto diet which can be difficult to do as we age we can instead fill up on healthy fats while slowly lowering our carb intake. In doing this we can our body’s ability to burn stored fat. And believe me it disappears in all the right places!

In the end

I think that somewhere in between the theories is where your optimuwm diet lies. The best way to find out what works for you is to try different healthy carbohydrates in varying proportions and keep a diary. Record how you feel at regular intervals. Eventually, you will come up with a balance that in true Goldilocks style will be JUST RIGHT!

If you would like to start swapping foods out for more nutritious foods that will help keep your hormones balanced so curbing the cravings so making it easier to lose weight then get my Food Swap cheat sheet below.


Front Page of Food Swaps freebie
  • for easier and faster weight loss in midlife and menopause
  • delicious foods that won't make you feel bloated
  • reduce perimenopause and menopause symptoms like hot flashes



What balance of carbs to protein to fat do you find sustains you the most?

Photo of author

Jane Lamason

Hi, I'm Jane. I'm a certified health and life coach and the owner at I help women over 50 navigate menopause and life beyond fifty. I offer simple strategies for improving your health naturally and encourage women to take control of their own health in ways that don't impact on their lifestyle or time.

8 thoughts on “Eat According To Your Metabolic Type For Easier Weight Loss In Midlife”

  1. At 62 I’ve been able to maintain my weight within 3 lbs my entire life. I exercise regularly but now as I age of course the weight has settled in my belly. I have eliminated pasta, potatoes , white rice from my diet. However , my weekend cheat is bialy and once in a while one slice of pizza. I eat meat once a week and primarily chicken, fish, I need help with the belly fat. Oh yes I love sweets but try to control myself to something on a special occasion instead of daily as I have in the past help. I eat much over night oats for breakfast, mid snack sargentos cheese, nut packs. Lunch sushi salad with ginger then fruit for snack then dinner protein, veggie and desert 1/2 frozen banana.

    • Hi Heidi, I commend you for eliminating pasta, potatoes and rice. It is difficult to tell where the problem might be from a short email. There are so many reasons why you may be having trouble in shedding your weight. Stress, lack of sleep, eating too close to bed time, imbalanced hormones to name a few. Be careful with portion sizes too. I have Guide to Successful Weight Loss in my shop (on my website) which may interest you as well as I have another product coming out shortly that may help. I can also work with you 1:1 if you are interested. If so just email me back and we can organise to have a chat.
      Hope this helps, Jane x

  2. I gain weight very very fast especially if I eat at night time and that's when I tend to eat/crave unhealthy food and sugary drinks which I find very difficult to control myself. I am very active I gym 5times a week and play soccer yet I gain. I love sugar eg drinks, cakes, lollies. that's what I crave most and eat a lot of. I can lose weight in 2 weeks if I control my diet. Diet is what I mostly struggle with because exercising is alright for me.

  3. I am struggling with weight loss and jus came across this and find to be a type B. I’m clueless how to eat for this. Any way you could give me some advice on this?

    • Hi Cressa,
      You are lucky because there are a wide variety of meats and dairy you can eat. Meat and fish include lamb, turkey, beef, veal, cod, salmon, flounder and trout. Some the more mainstream meats and fish to avoid are chicken, octopus, anchovies, shrimp, oysters, crab and lobsters. You will be safe with most dairy products. Grains you can enjoy are spelt, rice, oatmeal and millet. Those to avoid are unfortunately the more obvious like wheat, rye, barley and corn. Eat leafy green vegetables, pineapples, bananas, cranberries and plums but avoid beans, nuts, soy products, tomatoes, artichokes, avocados, olives (olive oil is okay), pumpkin, coconuts, pomegranates and rhubarb.
      As to what you can make: breakfast could be oatmeal with milk or rice pudding, lunch a salad with a nice cheese and olive oil vinaigrette; dinner meat and vegetables, snacks; yoghurt with fruit, avoid sugary yoghurts and opt for natural greek with maybe a little maple syrup to sweeten. If you are trying to lose weight I can offer you 1:1 support. If you are interested please feel free to e-mail me.

    • Hi Lolita,

      There are many foods you can choose to enjoy in this category. For your protein consider salmon, eggs, pork, chicken breast. Your carbs can come from whole grains, vegetables, nuts, fruits and the fat could be olive oil, perhaps a homemade mayo made from macadamia, avocado or olive oil, avocado, nuts and of course there are good fats in some of the proteins I mentioned such as the salmon. I hope this helps.


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