The fat-protein efficient diet is based on metabolic typing, a theory that people oxidize certain macronutrients more efficiently than others. This gives rise to different metabolisms and why some people lose weight more slowly than others.
Metabolic typing itself is based on pseudoscience, with no studies to back the theory. The fat-protein-efficient diet is considered a fad, but it can encourage healthier eating habits within the right context.
This article will cover everything you need to know about following a fat protein efficient diet and offer an alternative 7 day diet plan to follow.
What is the Fat Protein Efficient Diet?
The fat-protein-efficient diet is based on the idea that everyone’s metabolism is different. It is based on the unsupported metabolic theory, created in the 1930s by Weston Price.
It states that people metabolize different macronutrients (protein, carbohydrates, and fat) at different rates. It states that genetics, lifestyle and body shape affect this, but also due to the type of nervous system you have. A sympathetic nervous system directs automatic and rapid responses and burns energy.
The parasympathetic nervous system controls the body’s ability to relax, also known as the “rest and digest” state. People who believe in metabolic typing dieting believe that people with a stronger sympathetic nervous system burn more calories and digest food differently than those with a stronger parasympathetic nervous system.
The theory states that once you know your metabolic type, you can adjust your macronutrient intake accordingly to maximize health and well-being and lose weight.
What Are Metabolic Types?
There are 3 metabolic types according to the theory, but there is no official test. Generally, the way to identify your body type is to consider factors such as eating habits, mood, cravings, plus other factors.
Fat Protein Efficient Metabolizers
- Fat protein efficient people metabolize protein and fat more efficiently than carbohydrates
- Tend to like salty, fatty snacks
- Often fail on low-calorie diets
- Also known as ‘fat oxidizers’ or ‘parasympathetic dominant’
- Recommends high-protein, high-fat, low-carbohydrate diet to lose weight
- A good ratio to follow is: 50% protein ratio, 20% fats, and 30% carbs.
Carbohydrate Efficient Metabolizers
- Opposite to fat protein efficient metabolizers
- Digests carbohydrates more efficiently than protein or fat
- Have smaller appetites, love sweets and fluctuate weight often.
- Also known as ‘slow oxidizers’ or ‘sympathetic dominant’.
- Recommends high-carbon, low-fat and protein diet to lose weight
- A good ratio to follow would be: 60% carbs, 20% protein and 20% fats
Mixed
- Digest micronutrients equally efficiently
- Average appetites
- Normally do not struggle with weight
- Recommends
Problems with the Metabolic Theory
Metabolic Rates Differ Even Between Those With Similar Body Types
It is true that people’s metabolism will vary from person to person due to genetics. For example, having more muscle increases your metabolic rate and therefore, the number of calories burnt at rest (1, 2). One study found that performing strength exercises 3 times a week for 11 minutes increased resting metabolic rate by an average of 7.4% in 6 months. This equates to 125 more calories burnt per day (3). Studies even find that obese people have a higher metabolic rate compared to people of normal weight (4, 5, 6). This is partly because they have more muscle to help support the added weight (7, 8, 9).
Eating More Protein Can Help All People, Not Just Certain Body Types
It is also known that eating more protein can increase the metabolic rate of people of all body types, not just those of certain body types.
All food increases your metabolic rate temporarily, called the thermic effect of food. However, studies find that this effect is stronger after protein when compared to fats and carbs (10).
Eating lots of protein can help stop muscle loss and the subsequent metabolic rate reductions that accompany associated weight loss (11, 12, 13).
Lacks evidence
There is very little research on metabolic typing and no studies prove its effectiveness.
One small study in 2008 found that the questionnaire the diet uses to determine the metabolic type of a person does not actually reflect the real metabolic processing happening within the body (14)
Often Restrictive
Any diet that requires you to eat specific ratios of foods will be difficult to follow. It’s important to find something that you can follow long-term because if you revert back to your old way of eating, you’ll lose any benefit you achieve.
Yo-yoing between diets can also be unhealthy – some studies find that dieters often end up heavier than before they started their diet (15, 16).
How to Make the Fat-Protein-Efficient Diet Healthy
Generally, you’ll want to eat a balanced diet to ensure you consume a wide variety of nutrients. However, there are some specific considerations you’ll want to make when eating a diet that is higher in protein and fat and lower in carbs.
Choose Complex Carbs, Not Simple Ones
It is possible to lower the number of carbohydrates you consume and still follow a healthy diet. This is because complex carbs include foods high in carbohydrates but also contain lots of fiber and other nutrients.
These would include foods such as whole grains, legumes, fruits and vegetables. Whole grains include foods such as brown bread, brown rice and quinoa. Studies find that these types of foods are very healthy and can help people lose weight, despite being higher in carbs.
One review examined 15 different studies containing 120,000+ people. It found 3 servings of whole grains every day was linked to a lower body mass index and less belly fat (17). The fiber in these foods can also help with weight loss.
Studies find that consuming more dietary can cause weight loss by automatically reducing calorie intake (18, 19). On the other hand, sugar and refined carbs are simple carbs. These are typically lower in fiber and don’t contain much nutrition.
They are found in processed and refined sugars such as candy, table sugar, syrups, and soft drinks.
Eat More Lean Protein
Protein is important within the body for building and repairing your tissues and maintaining muscle mass (20). As noted previously, having more muscle increases the number of calories burnt at rest. Great foods to consume include:
- Plant-based proteins like beans, legumes, tofu, nuts and seeds
- Poultry like chicken and turkey
- Fish like salmon, tuna and cod
Red meat such as beef, lamb and pork is also high in protein and also nutritious. However, it’s better to eat alternative sources due to its high saturated fat content.
Several observational studies show that red meat is associated with a greater risk of death, including from heart disease (21).
Consumption of processed red meats, like bacon and sausage, has been linked to an increased risk of colorectal cancer. This doesn’t appear to be true for unprocessed red meats (22).
Eat More Unsaturated Fat
Unsaturated fats are liquid at room temperature. They are healthy kinds of fat as they can improve blood cholesterol levels, ease inflammation and have other benefits.
Unsaturated fats are fats found in foods such as fatty fish, nuts, seeds and olive oil. Studies find that total cholesterol and LDL (the “bad”) cholesterol decrease when polyunsaturated fat replaces saturated fat (23). These are factors for heart disease and other chronic conditions.
Omega-3 fatty acids are a particularly important polyunsaturated fat to consume. They have a range of health benefits, including:
- Reduced inflammation (24, 25, 26).
- Reduced triglycerides (27, 28)
- Reduced blood pressure (29, 30)
- Reduced age-related mental decline (31, 32, 33)
It is found most abundantly in fatty fish. Fatty fish includes:
- Salmon
- Tuna
- Mackerel
- Sardines
- Trout
Reduce Your Sugar Intake
Reducing your added sugar intake is one of the best things you can do to improve your health. Excess sugar may cause you to pack on weight because it’s high in calories while offering few other nutrients.
Eating too much sugar contributes to a number of diseases, including:
- Increased risk of heart disease (34, 35)
- Increased risk of type 2 diabetes (36, 37)
- Reduces your energy (38)
- Cause dental issues (39).
What Foods to Eat on a Healthy Fat Protein Efficient Diet
Generally, you’ll want to focus on eating whole foods. Although all foods can be part of a healthy diet, it can be a good idea to just focus on eating more on the healthy foods on the list below:
Carbohydrates
- Fruits. apples, pears, berries, citrus fruits like oranges
- Vegetables. All kinds of vegetables are great, but particularly cruciferous vegetables (e.g broccoli, cauliflower)
- Whole grains. E.g brown bread, quinoa, bulgur wheat. These are rich in fiber.
- Beans and legumes. E.g haricot, black, red beans.
Protein
- Beans and legumes. E.g haricot, black, red beans, chickpeas, lentils. These are excellent plant-based proteins.
- Lean meat. E.g fish, chicken, turkey. These contain less saturated fats than in red meats like beef and pork.
- Low-fat dairy. E.g milk, eggs, yogurt. These contain less saturated fat than full-fat dairy, but be sure to check the labels for extra added sugar.
Fats
- Nuts and seeds. E.g almonds, walnuts, pistachios, flaxseeds and chia seeds.
- Olive oil. Choose extra-virgin varieties, which aren’t diluted with cheaper oils.
- Fatty fish. E.g salmon, mackerel, tuna, herring. These foods contain essential omega-3 fatty acids.
- Avocados
All of these foods make up a balanced diet and don’t add substantially more carbohydrates to your diet.