What is Fat Protein Efficient – Overview
Do you also desire a fit and healthy body? Are you struggling with constant weight gain, low mood, and fatigue? You can find numerous diets that promise to make you lose weight the right way and make you active and vibrant.
One such diet is the metabolic typing diet, wherein you eat according to your metabolic type and improve your overall health and wellness.
So, if you wish to explore fat protein efficiency aka a subtype of metabolic typing diet for yourself, let’s dig deeper and read more to make an informed decision.
What is Fat Protein Efficient Diet?
Your body is composed of trillions of tiny cells that provide it with a structure, convert nutrients to energy and help you function. The key component of fire cells is taking the right nutrients. The human body requires two types of nutrients: Macronutrients and micronutrients.
Protein, fat, and carbohydrates are called macronutrients because they are the basic pillars of energy for your body and their building block.
The fat protein efficient diet is a metabolic typing diet where more focus is provided on high fat and protein food.
Introduction: Metabolic Typing Diet
First developed by dentist Weston Price in the 1930s, the Metabolic typing diet is the idea that every individual’s digestive system has a varied metabolism process depending on factors like body type, lifestyle, genetics, and other environmental factors.
Metabolism is the process of how your body digests food and turns it into energy. Even when you are resting or sleeping, your body needs the power to perform functions such as breathing, blood circulation, and repairing cells.
We may not be aware of it consciously, but our body is constantly working even when we are resting.
In the metabolic typing diet, the autonomous systems – sympathetic and parasympathetic dictate how to store and release the energy stored in your body. Moving further, the metabolic typing diet system differentiates people into three categories, which we will discuss below.
What are the Three Metabolic Types?
To get the maximum benefit, the metabolic typing diet defines and differentiates three metabolic types:
1. Carbohydrate Efficient Metabolism
If you fall into a carbohydrate-efficient metabolism type, that means your body can digest carbs more efficiently than fat and protein. You deal with weight fluctuations, have a small appetite, and the sympathetic nervous system dominates your energy spent.
As a result, your mood fluctuates too often. If you fall under this category, you should get 70% of calories from carbs, 20% from protein, and 10% from fat.
2. Fat Protein Efficient Metabolism
Opposite of carbohydrate efficient metabolism, the fat protein efficient metabolism states that your body can digest fat and protein more efficiently than carbs. Herein, the slow oxidizers, as you are called, should get 50% calories from protein, 30% from carbs, and 20% from fat.
3. Mixed Metabolic Type
The most balanced of the other metabolic types, mixed metabolism can effectively digest carbs, protein, and fat equally. If you fall under this category, you need 50% calories from carbs, 40% from protein, and 10% from fat.
How to Find Your Metabolic Type?
With no fixed guidelines to find your metabolic type, here are some general indicators to help start.
1. Carbohydrate Efficient
You neither eat often nor you feel hungry. Favor small portions, gain weight quickly, and have a sweet tooth. Grains are your best friend.
2. Fat Protein Efficient
You are a hungry soul looking for food until you are full. Protein shakes are your best friend, and fat helps you too.
3. Mixed Metabolic Type
You are the blessed soul who enjoys moderation. You do not struggle to maintain weight and a balanced diet full of carbs, fat, and protein fulfills you.
Pros and Cons of Metabolic Diet
Like every diet and specific nutritional guidance, a metabolic typing diet too comes with its advantages and drawbacks. To make an informed decision, it is best to clearly understand what is on offer and what can go wrong.
- Advocates a whole food-based diet with veggies, fruits, and healthy grains
- Discourages refined sugar and processed food
- Does not believe in a one-size fits all approach
- Favors bio-individuality
- Encourages you to find what works for you and does not dictate rules
- No strong scientific evidence to support
- No clinical investigations support the claim that different metabolic types
- Unsubstantiated claims that the nervous system influences metabolism
- Limiting the intake of macronutrients for long-term can be harmful
How Exactly Can a Metabolic Diet Help You?
In the book the metabolic typing diet, science writer Trish Fahey and researcher William L. Wolcott outline the advantages of following a diet and how it can help you achieve superior well-being. According to the authors, you can:
- Lose weight steadfastly
- Reduce sugar cravings
- Reduce mood fluctuations
- Maintain a healthy body weight
- Learn to understand your body deeply
- Allow you to think about what works for you
- Limit your blood sugar levels
- Discourage consumption of processed food
What Do You Eat in a Fat-Protein Efficient Diet?
In this type, you are encouraged to eat fat and protein-rich foods. Some of the best sources of protein-rich food are eggs, lentils, chickpeas, milk, tofu, fish, cheese, beef, and pork. On the other hand, the best sources of fat-rich food are chia seeds, dark chocolate, avocado, nuts, and butter.
Should You Try a Fat-Protein Efficient Diet?
According to research, personalized nutrition shows promise though it requires some more work. For example, following a fat-protein efficient diet can help you eat clean and reduce your intake of processed food and refined sugar.
At the very best, you will be encouraged to choose limited yet healthy carbs, protein, and fat food sources. A clean diet can help you prevent chronic diseases. It also provides you with enough energy to balance physical and mental tasks.
If you deal with weight gain and mood fluctuations and are on low energy, a fat, protein-efficient diet can help you stabilize by cutting unhealthy carbs. Nevertheless, we still do not have substantiated claims or studies which can prove that a fat protein efficient diet works or, at the very least, the metabolic types are a reality.
What Should You Keep In Mind?
Just like the Paleo or Keto diet, the metabolic typing diet is also a fad being marketed widely. This diet thrives on limiting the intake of macronutrients your body needs the most to function effectively. Macros provide energy to the body. Avoiding all or single macros for the long term can cause harm and damage to the structure of your body.
People indeed need nutrition according to their body-work requirements and metabolism rate. However, with little to no evidence, it becomes difficult to follow something seriously.
The type of diet provided to three metabolic types is quite nutritious and provides overall nourishment. When it comes to diet, moderation is the key. It is best to have all kinds of food to get an adequate amount of macro and micronutrients.
While you may wish to follow a strict diet regime to achieve a specific goal like weight loss, do keep in mind to slowly taper yourself from the diet after a few months.
Limiting nutrients can be dangerous in the long term. Your body needs it all — healthy carbs, heart-friendly fats, and fulfilling protein. Whatever diet you choose to follow, always see and compare how you feel. Feeling miserable does not lead to welcoming outcomes. An individual diet keeping in mind your requirements is the best bet.