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 in’s and out’s of this diet, including the steps to take to follow this diet.
What Is Fat Protein Efficient?
This diet is a metabolic typing diet, that is based on an individual’s metabolism to determine what type and how much food a person should eat for a healthy lifestyle. The concept of the diet is that the macronutrient needs vary from person to person based on their metabolism.
A person that is fat protein efficient is able to digest fats and proteins easier than most people. The type of food that you eat is based on your body’s metabolic type. A person on a fat protein efficient diet should follow eating plans designed for a keto or Atkins diet. Why? Because a person who is fat protein efficient relies on fat and protein for energy.
There are 3 different metabolic types, carbo, protein, and mixed.
Carbo Types- This type should stick with complex carbs with small portions of lean protein and fat.
Protein Types- This type should eat small amounts of complex carbs and more high-protein and fats.
Mixed Types- This metabolic type should eat equal portions of protein, fats, and complex carbs.
The similarity with all 3 types is to limit the number of refined carbs and added sugars that are consumed.
How Does it Work?
The way the fat protein efficient diet works is by eating the foods that are designed for your metabolic type. Keep in mind that if you have underlying health conditions, such as diabetes, you should consult with your doctor before attempting the diet on your own. With this diet, there isn’t a food plan to follow, but a type of food or diet that should be followed based on your metabolic type.
Determine what your individual metabolic type is
To determine what your metabolic type is you need to consider the following factors:
- What types of foods you favor
- The type of appetite that you have
- How certain foods make you feel
Here are a few signs to help you determine your metabolic type:
Fat-protein efficient metabolism– you crave savory foods over sweet foods, you have a large appetite and you are hungry every couple of hours. When you eat carbs you feel irritable, tired, and/or anxious, because you burn through them very quickly.
Carbohydrate efficient metabolism– You struggle with your weight and you learn towards sugary foods. You depend on caffeine and you don’t eat a lot of food because your body burns through food slowly.
Mixed metabolism– You process fats, carbs, and proteins equally and too much of any of the food will make you tired. You crave both savory and sweet foods and you are an average eater.
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
Understand how to adjust foods based on body changes
As you get older, your metabolism will change. Therefore you should adjust the portion ratios based on these changes.
Determine how many calories you should intake
Most experts agree that even on a fat protein efficient diet, you need to look at the number of calories that you consume daily. There are apps that will help you determine the number of calories that you should intake based on your height, weight, gender, age, and how active you are.
Get active
When you are fat protein efficient, you want to limit the carbs and refined sugars that your body consumes, but at the same time, you should make sure that you lead an active lifestyle.