The diet aims to help people who are “fat protein efficient” by providing them with a balanced combination of foods that suit their food preferences.
The fat protein efficient diet is designed with the idea that people oxidize different macronutrients at different rates, leading to varied metabolisms and why some people experience weight loss more slowly than others.
A fat protein efficient diet typically consists of 60% calories from fat, 30% from protein and 10% from carbohydrates. However, athletes or those seeking a more balanced ratio may prefer 40% protein, 40% fat and 20% carbohydrates.
What is a Fat Protein Efficient Diet?
Metabolic Type
Have you ever encountered a friend who feels great after eating an enormous steak with butter, yet struggles to stay energetic on a low-carb diet?
Or maybe they seem to lose weight quickly on keto while you find it hard to maintain energy after having such carb-heavy meals?
Melanistic individuals (mesomorphs and slightly less so endomorphs) possess a fat protein efficient metabolic type, which allows them to break down protein and fat faster than carbohydrates.
This metabolic type is most prevalent among mesomorphs and slightly less so in endomorphs.
Eating for your metabolic type is a great way to promote weight loss and feel more energetic. Additionally, it allows you to eat foods tailored specifically for your body and mind, so there’s less likelihood of feeling bloated or always hungry.
Carbohydrates
A carbohydrate-focused, fat protein efficient diet has become a trend with little research backing it. The idea behind it involves replacing carbohydrates with healthy fats and eliminating processed sugar.
Carbohydrates can be found in a wide range of foods such as fruits, veggies and legumes. Unfortunately, they’re also present in highly processed and fast foods so it’s important to read the nutrition labels on these items to ensure they haven’t been overly refined or contain excessive sugars.
A diet that emphasizes carbohydrates is often the best option for individuals with metabolic types that are carbohydrate efficient.
However, some worry this approach could lead to nutrient deficiencies or even obesity due to lack of a balanced macronutrient intake.
The carbohydrate efficient metabolic type utilizes carbohydrates better than protein or fat, leading to higher rates of cellular oxidation.
They may be less sensitive to high-carbohydrate/high-fat meals and prefer low-fat sources like whole grains and starchy vegetables for their carb needs.
Protein
Proteins are a diverse class of molecules with numerous functions. They can be found in nearly every organ in the body, playing an essential role in metabolism.
Proteins are essential in muscle building and regeneration, as well as in the repair of damaged tissues, according to MedlinePlus. The top sources of this essential nutrient are meats, poultry, fish, eggs, legumes, nuts and seeds – all highly nutritious!
There are certain amino acids that cannot be synthesized by the body, so you need to consume foods that supply them in sufficient amounts for good health. To get all of these essential amino acids, consume different types of proteins.
You can obtain complete or high-quality protein from a variety of sources, such as meats, dairy products, quinoa, hemp seeds and chia seeds.
Furthermore, plant-based foods like beans, grains and legumes contain protein in small amounts. Selecting quality proteins will help you meet your daily requirements while preventing overeating.
Fat
A fat protein efficient diet is a type of eating plan that takes into account individual digesting differences for different food groups. This dietary style has become increasingly popular as an approach to combatting issues with weight, energy levels and moods.
Fat oxidizers or parasympathetic dominant individuals digest proteins and fats more efficiently than carbohydrates, turning them into energy that can be utilized. This dietary approach may aid these individuals in maintaining a healthy weight and improving their general wellbeing.
Typically, this diet consists of 60% fat, 30% protein and 10% carbohydrates. To further balance out your calorie intake while on this fat protein efficient plan, increase it from other sources like vegetables, fruits or beans.
Does the Fat Protein Efficient Diet Work?
The Fat Protein Efficient Diet is based on the idea that everyone’s metabolism is different, and some people oxidize certain macronutrients more efficiently than others.
The diet consists of foods higher in protein and fats versus carbohydrates. According to the metabolic typing theory, people who are fat-protein efficient likely oxidize food better when they consume high-protein and high-fat foods.
However, metabolic typing itself is based on pseudoscience, with no studies to back the theory. The Fat Protein Efficient Diet is considered a fad diet as it has just recently become popular and seems to be a rebranding approach to Keto, Paleo, and the Atkins diet.
While there are plenty of people who have found success following this diet plan, it has not been scientifically verified yet.
The benefits of following a Fat Protein Efficient Diet include encouraging healthier eating habits within the right context, tailoring your diet to your body’s needs, and potentially helping you reach your weight loss goals by targeting your specific metabolic type.
However, it’s important to note that an unbalanced diet typically leads to feeling tired or irritable regardless of metabolic type.
In conclusion, while there are potential benefits to following a Fat Protein Efficient Diet such as tailoring your diet to your body’s needs and potentially helping you reach your weight loss goals by targeting your specific metabolic type, it is important to note that this diet is considered a fad with no scientific backing.
It may encourage healthier eating habits within the right context but should not be followed without consulting a healthcare professional.
Meal Plan for a Fat-Protein-Efficient Diet
There are several meal plans available for the Fat Protein Efficient Diet. The diet involves consuming high amounts of protein and fat while limiting carbohydrates.
Some examples of foods that can be included in this diet are fatty fish (salmon, mackerel, tuna), dairy products (cottage cheese, yogurt, whole milk, cream), lean meat (fish, chicken), beans and legumes (haricot, black, red beans, chickpeas, lentils), organ meats (chicken and beef liver), and lean pork loin.
However, what to eat when you are fat protein efficient highly depends on your food preferences. It is important to note that the metabolic theory behind this diet is unsupported by scientific evidence.
Conclusion
The Fat Protein Efficient Diet is based on the unsupported metabolic theory that everyone’s metabolism is different. While some people may find success with this diet, there is no scientific evidence to support its effectiveness.
The diet involves consuming high amounts of protein and fat while limiting carbohydrates. It aims to target a person’s specific metabolic type and use that to understand which foods best support their weight loss goals.
However, it should be noted that the metabolic typing theory behind this diet is not supported by scientific evidence. Therefore, it is unclear whether or not the Fat Protein Efficient Diet works.
