Find out how your body reacts to diets: metabolic test

Health

Weight loss

Want to know your metabolic rate ? It's very simple: there are at least 3 proven methods that will clearly outline the state of your body. Each test can be done at home as often as you like.

Why is it important to know your metabolic rate? This indicator directly determines how quickly you will be able to lose weight and whether it is worth going on a diet at all (perhaps this is strictly contraindicated for you). Check right now to see if your metabolism is getting lazy.

Test No. 1. On oatmeal

To test this, cook a portion of oatmeal in water (200–250 g). Take the flakes for long cooking. Minute porridge in bags is not suitable: after processing, there is little useful fiber left in it, but harmful starch has been added.

It is also important to cook the oatmeal empty - without sugar, butter, salt, berries or jam. The porridge should be warm.

Eat the steamed cereal on an empty stomach, chewing thoroughly. After 10–15 minutes, listen to your body and evaluate the sensations.

How to lose weight according to science? Genetic test for metabolism Basis Genotech Group

Is it true that the tendency to be overweight is genetic? Why do some people lose weight on kefir, while others do the opposite? We are looking for answers through genetic testing.

Having received the results of a genetic test for cosmetology from the Basis Genotech Group, we learned quite a lot of new and surprising things about ourselves. (Read what exactly in the post “Genetic test Basic Genotech Group: what we didn’t know about our skin?”) And we got a taste for it.

As a result, Yana Zubtsova and Olya Tretyakova donated their genes to get their transcript in the direction of “Dietetics”.

HOW IS THE TEST DONE?

As in the first case, the analysis is done by sampling the buccal epithelium - that is, saliva and mucosal cells from the inner surface of the cheek.

Simply put, you come to the doctor, open your mouth, close it after 10 seconds, and leave after 10 minutes.

There is no need to prepare in any special way for the procedure - except perhaps abstain from alcohol a day before, and not smoke and drink water an hour before. But these restrictions also fall into the category of recommendations.

The doctor places a cotton swab with a genetic sample in a special tube, seals it and sends it to the laboratory. About a month later, in your personal account on basisgenotech.ru on the Basis Genotech Group website, you can view the results and their interpretation. If you have any questions, you can ask the doctor at the clinic where the test was taken; the consultation is included in the price.

WHAT CAN YOU LEARN FROM THE TEST?

features of eating behavior and metabolic features: tendency to overeat, type of basic energy metabolism, level of total cholesterol, LDL (low-density lipoprotein), rate of carbohydrate metabolism;
metabolism of vitamins B, B3, A, C, E, folic acid, omega-3 and omega-6;
reaction to foods: tolerance to gluten, alcohol, lactose, caffeine metabolism, need to limit dietary salt (reaction to it is associated with the risk of diabetes and hypertension);
risk of developing metabolic syndrome, hypertension, type 2 diabetes;
response to physical activity: muscle strength, speed of recovery after training.

If you know how to read tests, great; if not, a colorful Talmud with transcripts is attached to the sheet of paper with the results.

And here there is more clear information:

choosing a diet that suits you - for losing weight, maintaining weight and gaining it (yes, there is such a need): water regime, frequency/fraction of meals, percentage of proteins, fats and carbohydrates, product recommendations;
recommendations for taking vitamins;
analysis of the risk of developing certain diseases - metabolic syndrome, type 2 diabetes, hypertension;
choosing a sports activity according to the MET level (the ratio of a person’s metabolism during physical activity to his metabolism at rest).

What did we learn useful from this test?

GENETIC TEST BASIS GENOTECH GROUP: REVIEWS

Olya Tretyakova:

Surprise #1: how standard all my seemingly individual nutritional recommendations turned out to be! I was instructed to limit carbohydrates and fats (especially in the afternoon) and reduce the amount of coffee and alcohol (even though I don’t drink anyway). The most unpleasant surprise was the advice to reduce animal proteins and rely on plant proteins. I am a terrible meat eater and, ideally, I would eat only steaks, snacking on seafood. And although I eat all sorts of beans and cereals, I don’t consider them real food. So, in response to the machinations of geneticists, an indignant Pithecanthropus woke up in me: “What am I supposed to do now, tell me to pluck the grass?!”

Surprise N2: the gentest said that I have a low predisposition to gaining excess weight. Ha, I thought, tell that to those regular 10-20 kg that stick to my sides in the winter. Of course, you can turn the arrows on psychology, environment, nervous work, but, dammit, I am overweight - it happens. No matter what the gentest says.

However, when I got to the metabolism analysis, something became clear. It turned out that my level of triglycerides, fats that enter the body with food, is elevated. And with excess carbohydrate consumption there is a high risk of weight gain. So it seems that it is not so much a matter of genetics as it is a matter of poor nutrition. Fatty meats and sweet fruits and berries are something I just can’t refuse.

This seemed to be the end of the surprises. The test showed that I was prone to type 2 diabetes, but this was not news to me. There are cases of this disease in the family. So I monitor my blood sugar. Everything is under control for now.

But there were still reasons for frustration.

Distress N1: a strong recommendation to reduce table salt consumption. If I can survive without sweets, then without salty... I can, of course, too, but what’s the point?!

Disappointment No. 2: the situation with vitamins turned out to be deplorable. Deficiency of A, D, folic acid and B12. All this, by the way, was confirmed by the results of a blood test, which I took at about the same time for another reason. Without knowing anything about the genetic test, the doctor prescribed me D3, folic acid and Aevit. True, I also turned out to have a huge iodine deficiency - it’s a pity that the gentest doesn’t detect it at the same time.

Chagrin N3: Analysis of my athletic abilities. For the best recovery, I am recommended to rest for at least two days after each workout. But why, I thought, if you can just alternate the load? And then, the gentest answered that I have a tendency to increase blood pressure after intense physical activity. If your mother is disabled and has hypertension, this is a serious warning. Thanks, I'll keep an eye on it.

But about the fact that I get tired quickly and have a long and difficult recovery after training is completely untrue. Absolutely missed! Although perhaps it is a matter of time and age?..

Finally, I was annoyed by the selection of the optimal sports for me. Canoe? Rowing? Swimming? Skis? Bike? What kind of... sports are these, huh?! Somewhere at the end of the list of recommendations are “sports games”. Hopefully boxing will do.

In general, the experience with the gentest turned out to be educational. But so far I haven’t figured out where to apply his results. Should I take it to my nutritionist (who I don't have)? Share with a therapist? Hand on heart, I'm not sure that they - or I - will learn something shockingly new and super useful about me that they couldn't find out any other way.

Olya's genetic test results.

Yana Zubtsova

Surprise N1: all of Olya’s surprises pale in comparison to my discovered tendency to overeat. Predisposition to excess weight - ok, such a statement has a right to exist. But - overeating?! I have?.. Rially? But back in the days of Allure, when Yulia and I ran to lunch together, she was surprised: “How do you get enough of one salad?!” And a friend of my youth affectionately called me “Yasha-Two-Sprigs-Parsley.” And hello to you, genetic craving to eat! After receiving the results, I pestered everyone who had ever sat at the same table with me for two weeks: “Do I eat a lot? No, tell me, is it a lot? Not one said, “Well, actually...”

I would consider this a mistake, of course. But, thank God, the doctor who deciphered the predictions for me turned out to be very competent. The same Lena Flegontova, Tori clinic (everyone run to her!). She asked: “How were you fed as a child, Yana?” And I vividly remembered the pan of semolina porridge that I was supposed to eat. And some delicious buns that my mother brought home from somewhere, and I could eat a couple without getting up from the couch. And this is all that happened to prosperous children long before the era of body shaming. And I realized that my habit of eating two sprigs of parsley for lunch was just acquired, coming from the brain; and genetically I am Pantagruel. And, if it weren’t for this whole topic, I would have eaten deer for lunch. Easily.

Here, dear ones, is clear proof that nothing is impossible for a person with intelligence, the will and work of a person can create marvels, and the most advanced genetic cases can be overcome.

Surprise N2: I, who spent my whole life giggling at the fashion for gluten intolerance, discovered exactly this! :)) More precisely, “the risk of developing gluten intolerance is increased.” And it is recommended to “limit foods containing gluten (wheat, rye, barley, oats) in your diet.” I eliminated all this disgrace for a couple of weeks - and, surprisingly, I began to really feel better. Well done :)

Surprise N1 (pleasant): I do not have a genetic predisposition to alcohol intolerance. To put it bluntly, I almost never have a hangover. And this is actually true. Perhaps only the fifth bottle of wine may turn out to be stale :) But before I didn’t suspect that I had to thank genes for this. I thought I was just lucky :)

In general, I categorically disagree with Olya’s conclusion that this gene analysis is an optional thing, it is unclear how it can be applied in practice, and is generally pampering. In my opinion, this is the most intelligent tool for understanding your body and its reactions that I have ever encountered.

Even for me, who has been tinkering with my metabolism, so to speak, for a long time, enthusiastically and professionally, not everything was obvious, clear and understandable. And how many people have even less idea about all this?! And here everything is told. What is better for you to eat, what not to eat, what is the best way to train, how to alternate the intensity of the exercise, what is MET (the ratio of the metabolic rate during activity to the metabolic rate at rest), and what should it be in order to lose weight while exercising? Which foods contain gluten and in what quantity? What about lactose? In what quantity?.. And how much lactose is in rice porridge, for example? No, it’s clear that by scouring the Internet, I’ll find all this. But here everything was already found for me. Beautifully designed and presented as a booklet. All that is required of me is not to forget to read it before going to bed :) Instead of devouring another bowl of cherries, deceiving myself that the fruit is completely beneficial.

So my opinion, dear ones, is to run and donate your genes. At the same time you will get to know your own Cheburashkas :)

Yana's genetic test results.

We thank the cosmetologists who helped us understand the basics of “cosmetology by genes”:

Elena Flegontova, Tori cosmetology and beauty center: 3rd Donskoy proezd, 1, tel..
Dermatovenereologist, cosmetologist Natalya Yuryevna Kopteva, Reneo clinic: st. Poklonnaya, 6, tel.: 8 800 700 70 64

The price of the genetic test “Dietetics” at the Reneo clinic is 16,900 rubles.

Test No. 2. Weight control

Weigh yourself before bed. 2-3 hours before, do not eat, drink or exercise anything. Write down the result, labeling it A.
Re-weigh immediately after waking up, mark the weight with the letter B.
Subtract A from B. If the difference is 500 g , this indicates normal metabolism. If the indicator is less than normal or equal to zero (A equals B), your metabolism is slow.

Find out how your body reacts to diets: metabolic test

Each organism is unique and has its own characteristics, and in order to maintain all systems normally, you need to determine your metabolism - that is, how your body reacts to food, how it digests and processes it.

We offer you a test to identify your metabolic type!

For each question, choose option A, B or C, which is most appropriate. If you don't know the answer, take a couple of days to research how different foods affect your body and mood. This will make the test more accurate.

1. In the morning you:

A. You don’t have breakfast
B. Eat something light (fruit, toast or cereal)
C. Eat something substantial, heavy (eggs, bacon, steak, hash browns)

2. At the buffet you will choose:

A. Lean meat (fish or chicken), vegetables and salad, various desserts.
B. Something between A and C.
C. Heavy fatty foods. For example, steak, ribs, pork chop, cheeses and creamy sauces.

3. Your appetite at lunch:

A. Low.
B. Normal.
S. Strong.

4. Your appetite at dinner:

A. Low
B. Normal
S. Strong

5. Caffeine affects you:

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A. Helps me concentrate
B. Has no effect.
S. Makes me anxious, or even causes nausea, nausea.

6. The type of food you like most

A. Fruits, bread, crackers.
B. Both options - A and C
C. Salty food, cheeses, meat.

7. For dinner you prefer:

A. Chicken or fish, salad, rice.
B. No preference. Every day is different.
C. “Heavy”, fatty foods - pasta, steaks, potatoes.

8. After dinner you:

A. You need to eat something sweet.
Q. You may or may not eat dessert.
S. You don’t think about sweets, you prefer something salty, for example, popcorn.

9. Sweets that you prefer:

A. Sugar candies like Skittles
B. No preference.
C. Ice cream or cheesecakes.

10. Fatty foods (meat, cheese) before bed:

A. It prevents me from sleeping.
Q. Doesn't affect my sleep
C. Improves my sleep

11. Carbohydrates such as bread, crackers before bed:

A. They disturb my sleep. I sleep better if I eat light food
B. They don’t affect me.
S. Better than nothing. But I sleep better if I have a big dinner.

12. Sweets before bed:

A. Doesn’t interfere with my sleep at all
Q. Sometimes they make me restless in bed.
S. Keeps me up all night

13. How often do you eat every day?

A. 2 or 3 times with snacks.
B. 3 times and maybe 1 snack.
C. 3 times with constant snacks.

14. Your attitude towards food:

A. I often forget to eat.
Q. I enjoy food and rarely forget to eat.
S. I love food. This is the main part of my life.

15. When you skip a meal, you feel:

Oh good
Q. Not as good as usual, but it doesn't bother me too much.
S. I feel irritated, weak and tired.

16. How much do you like fatty foods?

A. I don’t like it at all.
B. Average
S. I love it very much

17. When you eat fruit salad for breakfast or lunch, you feel:

A. Satisfied
Q. It's normal, but I usually have something to snack between meals.
C. Unsatisfied and hungry

18. What type of food makes you feel exhausted?

A. Fatty foods make me sleepy.
Q. No food affects me like that.
S. Fruits, sweets or confectionery make me active, and then a breakdown occurs.

19. Portions you eat:

A. Less than average
B. Average, no more and no less than others.
C. I eat large portions of food, usually larger than most people.

20. What do you think about potatoes?

A. I don't like potatoes
V. Indifferent to him
S. I love him.

21. Red meat makes you feel:

A. tired
B. Same as usual
S. strong

22. Salad for lunch makes you:

A. Full of energy and health
B. Normal, but not the best food for me
S. Sleepy

23. What do you think about salt?

A. Food is often too salty for me.
Q. I don't care about salt.
S. I love salt and salt my food regularly

24. For a snack you will choose:

A. I don't usually snack. But if I get it together, it will be something sweet
Q. I can snack on anything.
S. I need snacks, I prefer meat, cheeses, eggs or nuts.

25. How do you feel about sour foods, such as pickles, lemon juice, vinegar?

A. I really don’t like it
B. I am indifferent to them
S. I like sour food.

26. When you just ate sweets:

A. Sweets can satisfy my appetite.
B. I can only eat sweets, but that’s not enough.
S. I don’t feel full and often want more sweets.

27. When you only eat meat (bacon, sausage, ham, salmon) for breakfast:

A. Becoming sleepy or irritable
B. Always different
S. I eat enough and don’t feel hungry until lunch

28. What would you like for dinner?

A. Grilled fish, salad and rice
V. A, or something from A and C
S. Lamb chops, boiled carrots, baked potatoes

29. When you eat heavy or fatty foods:

A. I become irritable.
Q. It doesn't affect me
S. Basically it makes me calm and good-natured.

30. When you feel restless:

A. Eat fruits or vegetables
B. I eat something to distract myself.
C. Fatty foods make me calm.

31. You can concentrate better if you eat:

A. Fruits and grains
Q. Usually nothing affects my concentration.
C. Meat and fatty foods.

32. You feel depressed when you eat:

A. Fatty heavy foods
Q. Food doesn't affect my mood.
C. Fruit, bread or sweets

33. You know your weight is going up when you:

A. Eat fatty foods.
Q. Food does not affect my weight. I gain if I overeat
C. Eat fruits and carbohydrates

34. What causes you insomnia?

A. I rarely have insomnia from hunger
Q. I rarely have insomnia, but when I do, I need to eat something and I will fall asleep.
S. It often happens to me that I wake up at night to eat something. If I eat before bed, I sleep well.

35. Your personality type:

A. Calm, reserved, introverted.
B. Not an introvert, not an extrovert.
S. I am an extrovert.

36. Your emotional and physical state is better when you eat:

A. Light protein foods (for example, egg whites), chicken, fish, fruits.
B. Any healthy food
C. Fatty foods

37. Do you prefer climate:

A. Warm or hot.
V. I don't care.
C. Cold climate.

38. Do you have problems with coughing or pain (pressure) in your chest? (if not, skip this question).

S. Yes.

39. Does your skin ever get cracked or dandruff? (if not, skip this question).

S. Yes.

40. Do you ever get dizzy? (if not, skip this question).

S. Yes.

41. Your eyes usually:

A. Dry
B. Normal
S. Often watery

42. Your skin color:

A. Very pale
B. Normal color
C. Pink or even red

43. Your nails:

A. Thick
B. Average
S. Thin

44. Do you have a gag reflex?

A. Very rarely
B. Normal
C. Often

45. Do you ever get goose bumps?

A. Often
B. Sometimes
C. Very rarely

46. You more often have the following problems:

A. Constipation
B. There are no stomach problems
C. Disorder (diarrhea)

47. If you are bitten by insects, what reaction is observed:

A. Small
B. Average
S. Strong

48. Usually in your nose:

A. Suho
B. Normal
C. Humid

Calculation of test results

Count how many A, B and C you got after passing the test.

If the number of answers A is 5 or more more than B and C, then you have a slow metabolism

If the number of answers B exceeds A and C by 5 or more, or answers A, B and C do not exceed the other two types of answers by 5 or more, then you have a normal metabolism.

If the number of answers C exceeds A and B by 5 or more, then you have a fast metabolism.

How to determine your metabolic rate in 30 seconds

According to the author of the cracker test, geneticist and MD Sharon Moalem, he has invented the easiest way to find out how well the body digests carbohydrates.

You can learn more about this method in his book The DNA Restart: Unlock Your Personal Genetic Code to Eat for Your Genes, Lose Weight, and Reverse Aging.

In just 30 seconds, you'll learn how much and at what speed you should eat based on your genetics.

Is it possible to speed up a “slow” metabolism?

It is impossible to speed up your metabolism with some magic fat burner pills or special foods!

Experts believe that the only correct way to accelerate metabolism is to combine regular moderate exercise with an increase in caloric intake by 15-20% and a revision of the diet.

Forget about diets if you want to lose weight correctly! In fact, a high metabolic rate is always accompanied by an increase in appetite and an increase in muscle mass. And this, in turn, leads to weight loss in the long term.

Please share this useful information with your friends. Grab some crackers and take a simple metabolic rate test. And then you can have some tea!