Biotype diet: what does it involve and how reliable is it? Interview with Enzo Spisni

 

La diet of biotypes has risen to prominence in the last three years, following the publication of the book of the same name by Serena Missori, specialist in endocrinology and president of the Italian Academy of nutrition and anti-aging medicine. This program is based on the subdivision of individuals into four basic types, each with distinct metabolic and character peculiarities, on which they depend different nutritional needs. The idea of ​​classifying human physical specificities and using them for health and fitness purposes is actually very old. Also in the last century, however, it had already found application with the theory of the three somatotypes. But does this approach make sense and is it really effective for improving eating plans? After having deepened the theme of harmful diets to avoid, we want to analyze what the diet of biotypes provides, and then comment on it with the scientific opinion of Professor Enzo Spisni, nutrition physiologist at the University of Bologna.

Diet of biotypes: what is it based on?

Differentiate your diet according to your physical type: this is the idea from which the diet of biotypes, launched by Serena Missori, starts. In her book, published in 2017, the endocrinology expert nutritionist set differentiated schedules, indicating the foods most suited to individual characteristics, all aimed at a healthy weight loss and in tune with psychophysical well-being. To produce these results, therefore, it is essential to start from the consideration of individual specificities, which are reflected in the metabolization of nutrients, offering to each their own plan. The first step, therefore, is accomplished by understanding which of the four biotypes you belong to.

Diet of biotypes: the 4 categories

Following the classification proposed by Missori, this is what the four biotypes stand for.

• The cerebralLong-limbed by nature, he is hyperactive and often suffers from headaches or gastritis, and when he is tense he produces a lot of cortisol, the stress hormone, which causes fat to accumulate on the hips. He should prefer foods that provide energy without causing glycemic spikes e dependence, such as whole grains, perhaps combined with vegetables. On the other hand, those that contain stimulants and increase muscle tension, such as coffee, tea and aged cheeses, should be avoided.
• The bilious he is mentally acute but not hyperactive, when he is stressed he sleeps badly and gets fat quite easily. He is empathetic, knows how to be alone and does not like being the center of attention. For its well-being, whole carbohydrates are indicated only for breakfast and lunch, while in the morning sugar-based meals, which cause weight gain, should be avoided. In general, all sugary foods that slow down the metabolism are strongly discouraged.
• The sanguine, of robust physical structure and with a well developed chest, accumulates fat especially on the belly. It can be of a mild and peaceful temperament, with a predilection for consolatory binges, or tendentially authoritarian and a lover of protein foods. Among the recommended foods, those rich in fiber, polyunsaturated fats and proteins, useful for supporting metabolism; conversely, it is better to limit carbohydrates.
• The lymphaticon the other hand, she gains weight very easily, generally suffers from water retention and gets fat in the lower part of the body. It tends to be habitual and little inclined to changes and responsibilities. To stimulate its slowed metabolism and favor the elimination of toxins, white meats and vegetables are to be preferred, while high-calorie and carbohydrate-rich foods, but also very salty ones, should be avoided.

Mixed biotype and variations over time

The first objection to this scheme concerns its apparent rigidity, because it may not always be easy to recognize yourself within this classification. In this regard, Missori has integrated the four constitutional biotypes with those most closely linked to psychology and hormonal states - adrenal, thyroid, estrogenic and visceral - which can vary according to the conditions of the moment. 

According to the author, moreover, their characteristics can change, based on age and diet followed. If when you are young you clearly reenter the blood biotype, for example, aging and following wrong habits can manifest the characteristics of the lymphatic. The prescription of the diet, however, is preceded by a blood test, to set the power supply in detail. Compared to other schemes, in fact, the diet of biotypes involves the combination of foods, supplements and individualized activities.

The somatotype theory anticipated this pattern

Considering this completely innovative scheme is wrong, because the classification of psychophysical typologies for the purposes of well-being has very ancient roots. Its modern theorization, however, dates back to 1940 and is due to the American scholar William Herbert Sheldon, who recognized what he called the three somatotypes fundamental, through the general estimate of the shape and composition of the human body. This approach has had some follow-up in nutrition and training planning for sportsmen, in particular in the field of fitness and bodybuilding.

1. THEectomorph he is thin and slender, with a low percentage of body fat and a good predisposition for endurance sports (long distance running, walking, cycling and all activities based on duration and where weight is a disadvantage). The musculature can be developed differently, but, in principle, those who fall into this somatotype do not gain mass easily. In the diet, therefore, the tolerance to carbohydrates and fats is high. In general, a nervous or introverted personality prevails, with a disposition oriented towards cerebral and reflexive activities; the ectomorph can be prone to mood swings and depression.
2. Il mesomorph it is the median somatotype, physically proportioned and more "fortunate", with developed musculature. Generally, he fits easily and is suited for a wide range of sporting activities, especially those related to explosiveness (intense efforts and of medium or short duration, based on speed, sprints, jumps and leaps; boxing, martial arts, bodybuilding, etc.). His metabolism predisposes him to the consumption of protein foods, while on the character level he tends to be energetic, self-confident and inclined to leadership; may suffer from heart disease.
3. THEendomorph it has a heavy and very sturdy structure, with short and rounded proportions, it gains weight very easily and tends to be lazy. To keep fit, he must train a lot and keep himself at the table, limiting his intake of carbohydrates and fats as much as possible and dividing his meals. It can be worn for strength sports, with very high but short-term muscle engagement, and where body mass is an advantage (rugby, American football, weightlifting, shot put, wrestling sports, etc.), while not endurance-oriented activities do for him. Generally speaking, he is sociable, calm and cheerful; may suffer from metabolic syndrome. 

Somatotype diet: don't underestimate habits 

The differences highlighted, even in this case, would affect the whole organism: physical structure, body fat distribution, ease in acquiring muscle mass and character traits. These features, therefore, could be exploited for plan your diet and workout very differently, depending on the somatotype.

In reality, as already specified, it can be difficult to place an individual within categories, and almost always a person has intermediate peculiarities. Not surprisingly, the three main groups provide many hybrids (ecto-mesomorph, meso-endomorph, etc.), with as many specific cases.

Body composition, however, it does not depend only on genetic factors, but also from the lifestyle, especially from the diet and physical activity carried out. In fact, the physical typology to which one feels most similar can outline a series of predispositions, but it should not be experienced as a cage that limits one's preferences. Furthermore, both the somatotype diet and the training should always follow health guidelines, valid for everyone.

Diet of biotypes and somatotype: the opinion of Professor Spisni

After presenting the main features of these schemes, Professor Spisni expresses his considerations, specifying first of all that “it is a vision in the balance between science and marketing. At the moment, no studies attest to the existence of biotypes or somatotypes, and there are no robust clinical studies and analyzes on diets associated with psychophysical types. However, already Hippocrates, in ancient Greece, distinguished people according to this concept, and basically he was the first to introduce it, certainly with a foundation of truth".

“The consideration of the proportions of the body, however, is not unscientific, as it is not to design a food plan on the basis of different physical structures, in turn determined by the genetically established hormonal framework. Nutritionists, in their professional experience, can confirm that patients can somehow be divided according to theirs anthropometric values, and different traits correspond to different and specific predispositions to pathologies. These evidences mark the links between endocrinology and the physiology of nutrition ”.

WHR index and disease prevention

Although biotypes and somatotypes are not officially recognized, scientific metrics exist and are aimed at a form of physical classification, such as the Waist-hip ratio (WHR, waist-hip ratio), which “distinguishes between a predisposition to android (male,“ apple ”type) or gynoid (female,“ pear ”type) obesity, which, however, is independent of gender. This index is used in scientific publications, to determine the type of distribution of fat in the body of a patient, linked to the hormonal context of a subject.

“A male can have gynoid obesity, and vice versa a female: the definition is set in this way because most men gain weight on the abdomen, while women generally accumulate in the thighs and around the buttocks. Furthermore, the association between pathologies related to the two different types of obesity, and consequently the advice can be personalized, in the light of the risk factor and with a view to prevention. The type with android obesity, for example, has an increased cardiovascular risk and women of androgynous structure more often suffer from polycystic ovary, therefore, it is right for the nutritionist to take this into account".

Speaking of diets of biotypes or somatotypes, Spisni gives another example, regarding the variation of individual characteristics. “It can tend to be identifiable within a biotype, but the profile will hardly match perfectly, also because time favors changes. In the menopausal phase, women often go from a concentration of fat in the lower part of the body to a distribution on the abdomen, more typically male ”.

A targeted diet, but without excess

On the route suggested by the diet of biotypes, the professor confirms the possibility of refine nutritional plans and foresee the predispositions, making prevention in a diversified way, always avoiding harmful extremizations, such as those dictated by ketogenic diets. “The biotype most facilitated in achieving physical fitness is the intermediate, or mesomorphic one. In fact, a high basal metabolic rate depends on a balanced picture and a good percentage of muscle mass, which with physical activity will lead to a high calorie consumption. The same will not be possible for an ectomorph or an endomorph, which will require a different diet and training program ".

The scheme proposed by Serena Missori, in essence, “personalizes one Mediterranean diet for each of the four biotypes, an idea that can be shared, but which must not result in an excessive deviation ”, concludes Spisni. As always, it is important to consult a doctor or nutritionist before embarking on food plans that may affect your health.

Have you already heard of the biotype or somatotype diet?

 

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