A listener on the radio told me this week that she almost paid NIS 10,000 for a program called “metabolic nutrition”. She asked me a simple question: What is it anyway? And my answer was even simpler: In most cases, it is simply a marketing headline.
What is “metabolism” actually?
Metabolism is the body’s metabolic processes. All the processes in which the body uses energy: Breathing, digestion, physical activity, and even thinking. It is a real scientific concept, but “metabolic nutrition”? There is no official medical or scientific definition for such a thing. But from here to a unique, “secret” method that costs thousands of shekels?
Every few years a new name appears: “Hormonal nutrition”, “nutrition according to blood type”, “nutrition according to genetics”, “anti-inflammatory nutrition” and even “leptin nutrition”.
The name changes, but the promise remains the same: “We have a special method that fits you exactly, and only with us will you find it”. It gives a feeling of something personalized, it is wrapped in scientific language, it promises a quick solution, it also sounds more advanced than “eating properly”. But in practice, in most cases, it is only a marketing gimmick.
“Personalized” nutrition
Despite the impressive promises surrounding “personalized nutrition”, in practice most of these programs are based on the same basic nutritional principles that suit almost everyone, with only small adjustments.
Even when blood tests, saliva or hair samples, detailed questionnaires or even genetic tests are used, the final result is usually not substantially different: A recommendation to eat more protein, incorporate vegetables and dietary fiber, reduce sugar and processed food, and adjust the number of calories to the personal goal.
Studies that examined “personalized” diets found that in most cases there is no significant advantage compared to standard menus based on healthy nutrition principles, and the differences in results mainly stem from adherence rather than the type of method.
In other words, the feeling that this is a unique plan built specifically for one person is often the result of branding and marketing, more than a real nutritional difference.
The psychological effect of “personalization”
There is something else that perhaps should not be ignored – the very knowledge that the menu was supposedly built especially for your DNA significantly increases the motivation to stick to that menu and to make lifestyle changes.
Studies show that people tend to adhere better to nutritional recommendations when they feel they are “tailored” to their unique genetic structure.
So it is clear that genetics has an effect, but the variability between us is mainly expressed in phenomena that are relatively not very common. For example:
Folic acid metabolism
A variation in this gene may interfere with the body’s ability to convert folic acid into its active form, which creates a deficiency even in those who eat healthily. In such a case, a “methyl-folate” supplement is recommended.
Sensitivity to fats in the blood
Carriers of a certain variation in a specific gene are at higher risk of heart disease and respond more sharply to the consumption of saturated fat from animal sources. In such a case, reducing saturated fat in the menu is recommended.
Caffeine breakdown
This gene determines whether your body breaks down caffeine quickly or slowly, which affects your level of alertness and your risk for heart issues. Those who break down caffeine slowly should limit the amount of coffee to avoid high blood pressure and risks to blood vessels.
Lactose intolerance
A variation in the lactase gene determines whether your body will continue to produce in adulthood the enzyme that breaks down milk sugar. In this case, avoiding dairy products is a proven medical necessity that prevents discomfort and digestive problems.
That is – genetic tests help identify specific tendencies, but for most of the population, the basic principles of healthy nutrition remain the same, even if there are genetic differences.
So what really works for weight loss?
If you remove all the big words, or small differences between recommendations (like cream or ice cream, apple or tomato), you will likely end up with the same basic principles and the same recommendations:
✔ Adequate protein intake
✔ Vegetables and dietary fiber
✔ Balance between carbohydrates and fats
✔ Reducing processed food and sugar
✔ Adjusting to the number of calories the body needs
✔ And of course, an overall healthy lifestyle: Factors such as sleep quality, stress level and meal timing affect your metabolism just as much as the food itself.
There is no magic, there is no secret, only attention, investment and probably also a change in habits.