It is not uncommon that everyone searches for a diet to reduce their weight and end in somewhere else. But the fact is that not all diets will work for everyone. To give meaning to this phrase, the newer concept of dieting has arrived. Yes, dieting based on your body metabolic type has come. We are going to see about one among metabolic-based diets. It is nothing but a fat protein efficient diet.
What Is The Fat Protein Efficient Diet?
The Fat Protein Metabolism Diet is a diet that has a link to the different metabolism everyone possesses. Following the diet by understanding the metabolism type is the emerging new concept in dieting.
The fat protein efficient diet proves a positive result in achieving weight loss, many studies suggest. The basic behind the metabolic diet was created by Weston Price in 1939. The basic concept of this diet is that you need to know the type of metabolism your body depends on. Then following the diet based on that gives a better result. What are the factors that determine the metabolism and metabolic rate? You may be curious to know.
Your age, body size, gender, genetics, muscle mass, physical activity, hormonal factors, drugs, environmental factors, diet, and sympathetic nervous system are the factors.
When seeing all these factors, it sounds familiar except sympathetic nervous system. Then, what it is? The sympathetic nervous system is one of the two branches of the autonomic nervous system. The other one is the parasympathetic nervous system.
Let us know the functions of the autonomic nervous system and its branches separately. The work of the autonomic nervous system is to regulate the involuntary or unconscious actions of the body like respiration, heart rate, blood pressure, and digestion. The sympathetic nervous system’s primary function is to activate the fight or flight response when there is a threat or danger. In contrast, the parasympathetic nervous system calms the body and helps with rest and digestion.
Before knowing further about this diet, you need to know your metabolic type. There are three metabolic types.
The Three Metabolic Types
- A Fat Protein Efficient Metabolism
- A Carbohydrate Efficient Metabolism
- A Mixed Metabolism
Fat Protein Efficient Metabolism
A person having a fat protein efficient metabolic body type will have fast cellular oxidation. Cellular oxidation is nothing but the process by which the body cells convert food into energy at different rates. According to individual metabolic types, it happens faster in some people and slower in other people.
Now, we will back to this metabolic type. The cellular oxidation rate in fat protein efficient body types is faster, and they have high appetites. They feel hungry all the time. Especially when they take carbohydrates, they get tired easily. So, it is better for them to consume large quantities of fat and lean proteins with low carbohydrates.
These people often feel stressed and fatigued and not comfortable with low-calorie intake. They can follow a diet with high protein and fat.
Carbohydrate Efficient Metabolism
People with carbohydrate efficient metabolic body types have a slow oxidation rate and sympathetic nervous system dominance. They digest carbohydrates at a higher rate than fat and proteins. This type is just opposite to the previous one. For these kinds of people, the food-burning process is slower. They will have a low appetite. These people will not feel hungry like fat protein efficient type people.
They will not eat often and tend to eat more sugar and other high glycemic carb foods. This makes them have poor health. They are highly dependent on caffeine for an immediate source of energy.
People of this type can adopt a diet that has low protein, fat, and oils with low calories from carbs. Fruits, vegetables, and whole grains are a good selection of food. And also can add low-fat dairy products.
The metabolism of this type of person is not as fast or slow as the other two types. They have an intermediate or medium rate cellular oxidation rate. Mixed Metabolism People will not have a problem with weight gain or weight loss. They will not get hungry often but have a chance to get anxious or fatigued if you overload with fat and protein-rich or carb-rich foods.
So, it is good to depend on a balanced diet that contains carbohydrates, proteins, and fats in equal ratios.
Once you know the type your body depends on, it becomes easy to follow the diet suitable that works for you. Otherwise, you may keep on following the wrong diet that will not work forever.
To find your type, you can take a quiz online that has some questions or from any dietician or nutritionist. If you identify that you are a type of fat protein efficient, then you can follow the diet given below.
Diet For Fat Protein Efficient Body Type
If you come under fat protein efficient type, follow a diet with macronutrients in a proportion of 20% fat, 50% protein, and 30% carbs. It is somewhat similar keto diet which has high fat and protein than carbs. The keto is quite different from this type of carb consumption it requires fewer carbs to initiate ketosis.
What is the meal plan for fat protein efficient body type? Will this be the next question? The answer is coming following. What are foods can add to this diet? Let us see here.
Meal Plan For Fat Protein Efficient Body Type
Full-fat dairy products: To add fat to your diet you can consume full-fat dairy products such as yogurt, butter, cheese, cream, and whole milk.
Fruits: Berries, grapefruit, kiwi, avocado, oranges, and melon are good sources of low-sugar fruits that can add vitamins and minerals to your diet.
Green leafy vegetables: bell pepper, mushrooms, spinach, kale, broccoli, and cauliflower are the source of fiber and vitamins.
Plant Proteins: Brown rice, black beans, Brussels sprouts, beans, quinoa, and other whole grains are the rich source of proteins that can add to your diet. You can also take tofu, peas, beans, lentils, chickpeas, pulses, soybeans, peanuts, and oats as a protein source.
You can add nuts, seeds for protein, fat, and other minerals. Few nuts to say, for example, are almonds, walnuts, cashews, sunflower seeds, and hazelnuts.
The oils such as olive, coconut, avocado, and MCT can add to source you some fat content.
You can add food items mentioned above to your meal in the proportion should be 20% fat, 50% protein, and 30% carbohydrates.
Several studies prove that consuming high protein shows better results in weight loss and helps in sustaining muscle mass. To increase the efficiency of a fat protein efficient diet avoid taking alcohol, caffeine, and sugary foods. It is not only improving the diet efficiency it also helps in improving overall health.
Following any diet is essential to achieve weight loss or maintain good health. At the same time, it is vital to discuss with the nutritionist or dietary professional before you adopt the diet. It helps choose the right diet that works for you rather than that is not.
The article written by me is for information purposes only. It is not intended to provide medical advice. The reader should always consult a Medical practitioner concerning any medical condition.