Which Metabolic Diet Is Right For You
The main takeaway – Listening to your body is full-proof!
A persons ability to lose, maintain, or gain weight depends on many factors, many of which are not understood and vary drastically person to person.What we can offer to help meet your protein macro-needs is the best grass-fed whey protein isolate available. Clean and unflavored certified grass-fed whey may be your best tool to leverage your efforts in building a better you.
Staff, Mayo Clinic. Can You Boost Your Metabolism? Mayo Clinic, Mayo Foundation for Medical Education and Research, 10 Nov. 2020, www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508#:~:text=Metabolism%20is%20the%20process%20by,your%20body%20needs%20to%20function.
Wolcott, William L. The Metabolic Typing Diet – What Type Are You?, 2003, www.metabolictypingdiet.com/_Rtype.htm.
Zambon, Veronica. Counting Macros: What They Are, Benefits, How to Count Them. Medical News Today, MediLexicon International, 8 Mar. 2021, www.medicalnewstoday.com/articles/how-to-count-macros#macros. Medically Reviewed by – Medically reviewed by Lisa Hodgson, RDN, CDN, CDCES
Examples Of Fat Protein Efficient Diet
So, if you want to try this diet, how can you eat fat protein efficient meals? The focus is on foods that are slow to digest, like fat and protein. But bear in mind that some fats are healthier than others.
At the same time, a fat protein efficient diet plan for female vegans or vegetarians should include complete protein sources. These are foods that have all the nine essential amino acids that the human body cannot make, like quinoa, tofu, and buckwheat.
Food combinations that provide the necessary amino acids also work, like lentils and brown rice or peanut butter and whole-grain bread.
Here are some ideas for a fat protein efficient diet plan:
- Breakfast Hard-boiled eggs, omelet with cheese, Greek yogurt with blueberries, steamed salmon with cream cheese
- Lunch Broiled salmon with leafy greens, tuna with broccoli, leafy green salad with feta cheese, chicken thighs with leafy greens
- Dinner Broiled chicken with asparagus, steak with a bit of quinoa, roasted fish with a small serving of brown rice, bread-free vegan hamburger
Good to know: Fat protein efficient diet recipes should provide around 50% calories from protein, 30% from carbs, and 20% from fat.
A fat and protein efficient metabolism food list includes eggs, cheese, full-fat yogurt, fatty fish, meat, poultry, peanut butter, nuts, and seeds. Dont forget to add in some leafy greens, broccoli, spinach, and salads.
Idea: You can also adapt low-carb, high-fat recipes into fat protein efficient diet recipes.
How Do We Define A High
Summary: High-protein diets are:
- Diets with more than 25% of calories from protein
- Over 1.6 grams of protein per kilo of body weight
- Diets with more protein than the Recommended Daily Allowance , which is set at 0.8 grams per kilo.
There is no universally agreed-upon definition of a high-protein diet, and what you consider high may depend on where you start.
At Diet Doctor, we define adequate protein as over 1.2 grams per kilo per day and high protein as over 1.6 grams per kilo per day or above 25% of calories. We recommend that most people aim for 1.6 to 2 grams of protein per kilo or 25-35% of calories from protein to ensure adequate protein intake. And you should aim for the higher end of that range for a high protein diet.
Our definition of high protein is relative to The US Institute of Medicine, which sets 10% to 35% of calories as the acceptable range for protein intake. But its likely that you can safely eat much higher than 35% of your calories from protein.19
You May Like: Can Low Protein Cause Headaches
What Does It Mean To Be Fat Protein Efficient
Ever wonder why Karen goes keto and drops mad weight within the first two weeks, while you feel like a greasy sloth on the high-fat, low-carb diet? Some experts say it could be because Karen is fat protein efficient while you are not.
Never heard the term fat protein efficient before? Even folks who are most up-to-date on all the weight loss and wellness trends haven’t. Fat protein efficiency is connected to the metabolic typing dietan approach to eating that accounts for individual differences in digesting different food groups.
Learn what the metabolic typing diet is, what it means to be fat protein efficient, carbohydrate efficient, or mixed, and how learning your metabolic type may help support your overall health and wellness goals.
What Are The Different Metabolic Types
We may have different production capacities, but every human being has the same nutritional requirements.
Eric Edmeades, trainer of Mindvalleys WILDFITQuest
William Wolcott, a leading authority on metabolic typing, wrote a book called, The Metabolic Typing Diet. In this book, he wrote there are three general metabolic types:
- Fast oxidizer
- Slow oxidizer
- Mixed oxidizer
Fast oxidizers, also known as fat protein efficient, digest protein and fats faster than carbohydrates, making them best suited to a high-protein, high-fat, low-carbohydrate diet.
Slow oxidizers, also known as carbohydrate efficient, is the exact opposite. They digest carbohydrates faster than protein and fat, so they need a high-carbohydrate, low-protein, low-fat diet.
Mixed oxidizers, as the name implies, is a mix offast and slow oxidizer. They can digest protein, carbohydrates, and fats at the same rate, so an equal amount for each is the ideal diet.
Although each metabolic type is determined by the rate of digestion of carbohydrates, protein, and fats in each individual, we all need the same nutrition.
Also Check: Shakeology Vs Whey Protein
Fat Protein Efficient Diet
Have you ever wondered why certain diets work for some people and others who struggle to lose weight on the same diet? If you are the type of person who tries every diet to either lose weight, maintain your weight, or for other health reasons, then you probably are familiar with the fat protein efficient diet.
The fat protein efficient diet is not ideal for everyone especially if you struggle with a low-carb type diet. This guide will discuss the ins and outs of this diet, including the steps to take to follow this diet.
What’s The Benefit Of Eating For Your Metabolic Type
The main benefit is that this approach is more individualized than, say, the keto diet or the South Beach diet, which recommend the same macronutrient breakdown for every single person. And, as Richards says, “Any eating plan that is tailored towards your body’s particular strengths and weaknesses has a higher probability of being effective.”
Furthermore, the metabolic typing diet has a few basic principles that apply to everyone. One of them? Limit refined carbohydrate intake. Unlike whole grain carbohydrates which are full of fiber, vitamins, and minerals, refined carbohydrates are derived from grains that have been completely stripped of many of these nutrients during processing.
Generally, refined carbohydrates are full of blood-sugar spiking sugars, low in fiber, and deny you the opportunity to get necessary nutrients, explains registered dietician Bonnie Taub-Dix, RDN, creator of BetterThanDieting, and author of Read It Before You Eat It. “Because they don’t keep you full for very long, you end up eating more food because you get hungry more quickly,” she says.
“Limiting refined carbohydrate intake and prioritizing whole grain carbohydrates like oatmeal, quinoa, bulgur, and buckwheat instead, is generally very good advice for people who are trying to lose weightor just be healthy,” says Taub-Dix.
Read Also: Protein Powder Vs Shakeology
Sympathetic Nervous System Dominant
If you live a fast-paced life, there is a good chance SNS characteristics dominate your body. If you don’t know if your life fits are synonymous with a “fast” descriptor, here are a few fast-life components for context –
- Highly productive & hardworking
- Fast-paced and enjoy the daily grind
- The highs are highs & the lows are low
- You hit the sheets hard and wake up on a mission
- Caffeine is a must, and you commit to relaxing or not
- Ambient stresses are endemic to your existence
- Melatonin before bed helps you sleep
The daily exposure to acute stress may or may not be suitable for you. Living in the SNS world, your body is in overdrive and a state of high cellular activity.
This nervous system is famous for the embodiment of the involuntary flight-fight high high-adrenaline situation.
Am I Fat Protein Efficient
The somatotype endomorph is typically more fat protein efficient and, when consuming carbohydrates, may see the impacts immediately in terms of weight or shape changes. The good news is that many recent diet trends work very well with this somatotype and metabolic type.
If you are Fat Protein Efficient, the following diets will most likely work for you if your goal is to lost weight –
- Keto Diet
Below represents a few markers that generally align with this community.
- You have an ambitious appetite and tend to eat till you are full
- You are routinely hungry and won’t let a salty snack go to waste
- You are more satisfied with meals that contain fewer carbohydrates
- Carbohydrate meals like pasta put you asleep and make you sluggish
Recommended Reading: How To Lose Weight With Premier Protein
Common Concerns About High
According to some scientists and outdated published articles, high-protein diets can be harmful to your kidneys, bones, and blood sugar. Some even believe that higher-protein diets lead to higher rates of cancer.23
With respect to kidney health and protein intake, it is well-recognized that people with severe chronic kidney disease should restrict protein intake. Dietary protein will not, however, cause kidney dysfunction in people with healthy kidneys.24
With respect to bone health in older adults, it was previously believed that high protein intake would lead to osteoporosis via inducing chronic metabolic acidosis . Multiple studies have since failed to show that high protein intake causes loss of bone density and fractures.25 In fact, protein may even help bone health.26
Another concern with a high-protein diet especially for those on a low-carb diet is that the amino acids in dietary protein could cause a significant rise in blood sugar.27 According to studies, however, the opposite may be true, and increased protein may improve blood sugar.28
With respect to lifespan, data from flies, mice, and other animals suggest that restricting protein may increase longevity, while human data are very weak.29 We need to consume adequate protein to prevent loss of muscle tissue and frailty as we age, so restricting that nutrient in order to increase lifespan may not benefit general health.
The Three Metabolic Types
We’ve already established that fat protein efficient is one of the metabolic types , but there are two others: carbohydrate efficient and mixed. Let’s dive in.
Someone who’s fat protein efficient metabolizes protein and fat more efficiently than they do carbohydrates. Sometimes called “fat oxidizers” or “parasympathetic dominant”, folks with this type of a metabolism love salty, fatty snacks graze all day long and tend to fail on lower-calorie diets. The metabolic type diet says that a high protein, high fat, low carbohydrate diet can help these individuals maximize their overall wellbeing and drop weight.
For those who are carbohydrate efficient, the opposite is true. Their body digests carbohydrates much more efficiently than it digests protein or fat.These folks often have smaller appetites, love sweets, and have fluctuating weights, explains Lisa Richards CNC, nutritionist and founder of The Candida Diet. The metabolic typing diet instructs that eating more carbohydrates and a lower amount of fat and protein can help them get rid of stubborn weight, as well as reduce mood fluctuations.
Don’t Miss: Shakeology Vs Premier Protein
Meal Types For Fat Protein Efficient Body Type
Macronutrients for Fat Protein Efficient Body Type should have a 20% fats ratio, 50% protein, and 30% carbs. These are somewhat similar to a keto diet or other low-carb diets. Meal Types For Fat Protein Efficient Body Type requires high protein and fat along with low starch carbs.
These are some Fat Protein Efficient Meals:
- Full-fat yogurt
- Low-sugar fruits
- organ meats like liver and heart.
- Whole milk and whole milk cheese
- Whole grains
Autonomic Nervous System Dominance
The Autonomic Nervous System divides into two branches. However, before we get into that, its important to know that this system is what regulates a significant number of your body processes, such as breathing, heart rate, digestion, and blood pressure.
The two branches are the sympathetic nervous system and the parasympathetic nervous system.
- Sympathetic Nervous System: Is what drives our fight-or-flight response.
- Parasympathetic Nervous System: This is what works to calm the body down and help with rest and digestion.
As Indicated by the Metabolic Typing Diet, individuals are predominant in one branch over the other.
You May Like: Can I Lose Weight Drinking Protein Shakes Only
Fat Protein Efficient Diet: What You Should Know
The Fat Protein Efficient Diet continues to gain popularity as a recommended diet. However, it may provide a new viewpoint on how you approach food selections in the future. The major intention corresponds with the overall nutrition philosophy. However, it emphasizes individualism based on trial and error over a well-marketed panacea as a superfood. Understanding how your metabolism type reacts to various macronutrients is useful information to have when trying to find your ideal diet.
However, there are a few things we can learn fairly quickly. Have you ever attempted a ketogenic diet, which involves almost eliminating carbohydrates in favor of fat and protein? Did it work flawlessly for you, despite many stories of others despising life while attempting to follow it? Or was it a nightmare, where your training partner gave it a fresh lease on life? Whether you are fat protein efficient could make a difference. If you are, keto will be a perfect fit for you. If not, it will most likely be a struggle as you try to eliminate much-needed carbohydrates.
Regardless of current diets or exercise fads, the capacity to achieve a dream body or reach the pinnacle of health will always depend on a few fundamentals.
- Everyone is unique.
- There arent any universal answers.
- Your body will never fail you down if you listen to it.
The Benefits Of Eating A High
What kind of benefits are you looking at when you start your day with a protein-packed meal? For starters, protein is filling. As your body breaks down protein into amino acids, one of these amino acids triggers an increase in levels of the gut hormone peptide YY. This hormone then sends a signal to the brain that youve eaten your fill, enhancing satiety as well as promoting weight loss.
Thats not all. Protein also slows down the bodys absorption of carbohydrates, which helps keep blood sugar levels even-keeled. Not only does this reduce hunger, but it also wards off fat storage to help you get toned.
Recommended Reading: Fat And Protein Efficient Metabolism Diet
Follow The Appropriate Eating Ratio For Your Type
Once you have determined your metabolic type, you need to understand what portion ratio works best for you. Here is the ideal ratio based on your metabolic type:
Fat protein efficient- 60% fats, 30% protein, and 10% carbs
Carbohydrate efficient- 10% fats, 20% protein, and 70% carbs
Mixed metabolism- 30% fat, 30% protein, 40% carbs
Why Is Metabolic Efficiency Important
Its in the interest of both backpackers and runners to be better fat-burners:
A runner who can rely more on their fat stores for energy will:
- Reduce their risk of GI distress, because they need not eat so much and not as early in an effort and,
- Carry less food weight during training sessions and races that are longer than 2-3 hours.
A backpacker who can rely more on their fat stores for energy will:
- Pack fewer food calories per day, by instead utilizing their body fat for calories
- Need fewer carbs to maintain their energy level, allowing them to carry more food weight in the form of fat, which contains 240 percent more calories per weight than carbohydrates, thereby further reducing their overall food load.
I was turned onto the concept of metabolic efficiency by Melissa Lott, a Minnesota-based kinesiologist who took a Backpacking Fundamentals course with me earlier this year. Missy pointed me to Bob Seebohar, who has an excellent book on the topic, Metabolic Efficiency Training: Teaching your body to burn more fat . Id highly recommend reading it it was a game-changer for me. Bob and Gina work together at eNRG Performance in Denver.
Don’t Miss: Protein Shakes Like Shakeology
What Is The Metabolic Typing Diet Exactly
First created in the 1930s by Weston Price, the metabolic typing diet relies on the belief that everyone’s digestive system metabolizes the different macronutrients differently based on things like genetic make-up, body type, lifestyle, and the reactivity of their parasympathetic and sympathetic nervous system.
Registered dietician Amanda A. Kostro Miller, RD, LDN with Smart Healthy Living explains: The hypothesis is that once you learn what your metabolic type is , you can adjust your macronutrient intake accordingly. The idea is that this allows you to maximize your overall health and wellbeingand lose weight, if that’s your goal.
Dietary Effects Of Metabolic Types
Assume youve experimented with different diets. Whatever your aim, youre well aware that fad diets cater to the crowd rather than individuals. While a one-size-fits-all strategy for improving health and wellness is a good idea, our bodies react differently to calorie intake and energy expenditure. Metabolism is one of the most important factors. Metabolism isnt as straightforward as rapid or slow. If someone you know maintains a slim figure despite a sedentary lifestyle, this does not show that they have a rapid metabolism.
On a tiny level in your body, our metabolism reflects a dynamic behind-the-scenes operation. This system is to produce, transport, and store energy as well as remove cellular waste. The goal of these metabolic cycles is to achieve homeostasis or equilibrium. It affects weight and energy regulation. Your basal metabolic rate, or BMR, determines how many calories youll need to keep your body running at rest. Among them are:
- Hormone modulation
- Controlling cellular growth temperature
People of different ages, genders, and body compositions require varying amounts of calories . Men with a lot of muscle mass, for example, have a greater resting metabolic rate . You are younger and heavier than women of the same age and weight. Medication, health, and perhaps the type of food you eat can all affect your metabolic rate.
You May Like: Protein Powder High Cholesterol