The slow oxidizer diet is based on the way your body metabolizes food. The theory goes that there are three metabolic types -- slow, neutral and fast oxidizers. The slow oxidizer diet calls for a higher percentage of carbohydrates than protein or fat. The type of carbohydrates, fat and protein you consume are as important as the ratio. Always consult a health care provider before trying a new diet.
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Common Ratio of Nutrients
If you are a slow oxidizer you need to consume 60 percent carbohydrates, 15 percent fats and 25 percent protein. In contrast, a fast oxidizer diet calls for consuming 40 percent of your diet from protein, 30 percent from carbohydrate and 30 percent from fat. A balanced oxidizer should consume 40 percent carbohydrate and 30 percent each fats and proteins.
Protein and Fats
Choose low-purine proteins over others if you are a slow oxidizer, recommends Making the Cut, by Jillian Michaels. Such proteins also are usually low in fat. If you choose high-fat and purine proteins you will further slow your oxidation rate. Skinless white meat poultry, white tuna, lean pork, low-fat or skim dairy products, cod, catfish, perch, trout, tempeh, tofu and egg whites are all good bets if you are a slow oxidizer. Avoid dark and red meats, which have higher purine content. Purine is a substance that you’ll find in foods and that your body produces naturally. When you eat purines, your body breaks them down and changes them in to uric acid, which you excrete via urine.
Good fats for your slow oxidizer diet include unsalted and organic nuts, coconut oil, olive oil, flax oil, walnut and almond oil. Avoid avocado, high-fat dairy products and nut butters. Also avoid animal fats.
When you pick carbohydrates, focus on those that carry a low glycemic load as opposed to those that have a high glycemic load, which spikes your blood sugar levels. Non-starchy vegetables like dark leafy greens, broccoli, onions, peppers and spinach are great choices. Moderate starch veggies are okay, but not as desirable. These include jicima, zucchini, yellow squash, beets and eggplant. Good fruits include pears, plums, citrus fruit, olives, tropical fruits, berries, cherries, apples and apricots. Focus on grains such as quinoa and brown rice along with barley, oats, spelt and buckwheat. Consume legumes like peas, beans and lentils no more than twice a week because they have a high purine content. Also limit any starchy carbohydrates to one serving per meal.
There is some disagreement among nutrition consultants as to what ratio of carbs to protein and fats is best for slow oxidizers. For example, Dr. Lawrence Wilson, nutrition consultant from Scottsdale and Prescott, Arizona, recommends a diet that’s made up of 5 percent fat or less, 15 percent protein and the rest complex carbs like vegetables and brown rice or oats. However, drlwilson.com breaks things down further in the carb category, saying only 10 percent of your diet should come from complex carbs, while cooked vegetables need to make up 70 to 80 percent of your diet. Wilson also advises avoiding wheat altogether, and also recommends removing or severely restricting fruit in your diet.