A Complete Guide to a Fat Protein Efficient Diet
Nutrition

A Complete Guide to a Fat Protein Efficient Diet

There seems to be no end to the stream of new fad diets to hit the marketplace. The latest is called the fat protein efficient diet. Rather than being a completely new form of eating, this diet is actually a variation of the metabolic diet. In this article, I’ll provide a complete overview of the fat protein efficient diet. 

What is the Fat Protein Efficient Diet?

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The Fat Protein Metabolism Diet is a diet that is based upon the idea that everyone differs in their ability to lose weight based on a number of factors, the main one of which is their metabolic rate. This accounts for the reason that two people can have very different outcomes in terms of fat loss while doing exactly the same things in terms of exercising and eating.

The basis of this diet is the Metabolic Diet which was created in the 1930s by a person by the name of Weston Price. The basis of the diet is that once you figure out what your metabolic rate is, you will then be able to make real traction on your weight loss goals. 

The factors that determine your metabolic rate include the following:

  • Your genetic profile
  • Your body’s somatotype
  • Your lifestyle habits
  • Your sympathetic nervous system

The sympathetic nervous system controls what is known as the fight or flight response of the body to a perceived emergency. One such emergency is when you go on a diet and reduce your caloric intake. The body responds by hoarding calories in the belief that a state of famine is occurring. This makes it difficult to lose weight, so the less this effect takes place in your body, the better.

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The 3 Metabolic Types

According to the people behind this diet, there are 3 metabolic types:

  • A Fat Protein Efficient Metabolism
  • A Carbohydrate Efficient Metabolism
  • A Mixed Metabolism

Fat Protein Efficient Metabolism

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A person who has a fat efficient metabolism has a high level of cellular oxidation. They are classified as being fast oxidizers. These people will have a history of eating fats and proteins, which have slower to digest than carbs. 

People with a fat-protein efficient body type, tend to always be hungry. They often struggle with anxiety and stress and do not fare well with a low-calorie diet.

People with a fat-protein efficient body should consume a high proportion of fats and lean proteins in their diet. Here are some good sources of animal protein, dairy products, and fatty acids to eat:

chicken breast, chicken liver, fish, red meat, egg yolk, whole milk, and cream.

Dietary proteins should also include plant proteins. Good sources of plant proteins and vegetable proteins are brown rice, black beans, brussels sprouts, garbanzo beans, cauliflower rice, and quinoa

The macronutrient ratio should be 50% protein, 20% fats, and 30% carbs. 

Carbohydrate Efficient Metabolism

People who have a carbohydrate efficient metabolism are considered to be slow oxidizers. They tend to operate better when eating fast-digesting carb foods. They also have a tendency to easily give in to the temptation to eat sugary and other high glycemic carb foods. Many carb-efficient metabolism people have a high reliance on caffeine as a source of energy. 

It is recommended that people with this type of metabolism follow a diet that supplies more than half of their calories from carbs, while also being low in fats, oils, and proteins. The type of carbs eaten should be focused on low glycemic, whole grain carbohydrates, and vegetables and fruits. 

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The percent of calories recommended for this metabolic type is 60% carbs, 20% fat intake, and 20% proteins.

Mixed

 A person who is classified as having a mixed metabolism will be a medium-rate cellular oxidizer. Their cravings for junk food and sugary sweets are not as high as those who have a carb-efficient metabolism. These people do not tend to struggle with weight gain or weight loss as the other two types. 

It is recommended that people with a mixed metabolism follow a diet with an equal ratio of carbs, fats, and proteins as follows:

Carbs 33%, fats 33%, proteins 33%.

How Do I Know Which Metabolic Type I Am?

To discover which of the 3 metabolic types you are, you will have to take a questionnaire put out by the people behind the Metabolic Type Diet. That means that you have to buy the Metabolic Diet Type book in order to find out what your metabolic type is. In that book, you will find a questionnaire where you answer questions about your eating habits and lifestyle to generate what your metabolic type is. 

The only other way to find out what your metabolic type is is to book a consultation with a nutritionist. They will be able to ask you similar questions to what you will find in the Metabolic Diet Type book to find out what your metabolic type is.

Is This a Fad Diet?

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Yes, by definition the Fat Protein Efficiency Diet is a fad diet. As of early 2022, it is becoming very popular and will likely fade in popularity as all other fad diets have done. In a sense, this is a rebranding of several previous diets, such as the paleo and keto diets. 

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All of the research upon which the diet is based on studies that were conducted as far back as the 1930s and 1970s. However, the diet is being marketed as being brand new. The claims that are made around this diet promising rapid weight loss are also typical of fad diets.

Conclusion

The Fat Protein Efficient Diet is a modern take on the Metabolic Type Diet which was created way back in the 1930s. It is based on the premise that you will never lose weight until you know what your metabolism type is, and then adjust your macronutrient ratio and food intake accordingly. The scientific evidence and real-world results that can be achieved on this diet are questionable. The best way to lose weight is to combine a sensible, healthy diet that is high in protein content and healthy fats while also being low in refined carbs. 

Frequently Asked Questions

What is cellular oxidation?

Cellular oxidation refers to the way in which the human body breaks down proteins, carbs, and fats from food into energy. The body follows a different pathway for the digestion of each of the three macronutrients. 

What does fat protein efficient mean?

People who have a fat protein efficient metabolism have a larger appetite than other people. They tend to have more hunger cravings. High carb meals do not fill them up and they favor salty foods. These people should have a high fat and protein intake. Good protein foods to eat are chicken, fish, red meat, dairy, eggs. black beans, brown rice, and quinoa. The best fatty foods are walnuts, avocadoes, and fatty fish.

Steve Theunissen

Steve Theunissen is a former gym owner and personal trainer based in Tauranga, New Zealand. He is the author of six hardcopy books and more than a hundred ebooks on the topics of bodybuilding, fitness, and fat loss.

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