17/08/2021 / Health and Fitness

Fat Protein Efficient Body - Eating the Right Foods for your Body Type.

One of the most valuable dietary trend 'Metabolic Typing Diet has always been in fashion. Learn more about this dieting type and different Macronutrient-Efficient Diet Plans according to your body type.

Fat Protein Efficient Body - Eating the Right Foods for your Body Type.
Mazia AhmedMazia Ahmed

Mazia Ahmed

MSc Nutrition Science, Ph.D. Scholar

Table of Content


  • It generally seems for an individual that they cannot lose their body fat or reach their weight-loss goals no matter how hard they try. It may be linked to the food they are consuming. These people may also have a fat-protein efficient body type, which would be the best suited for a high-protein, low-carb diet. Fat protein efficiency is generally connected to the metabolic typing diet - an approach to eating that accounts for the individual differences of digesting the different kinds of food groups.

  • It is a type of diet that is like the ketogenic diet, and this has been around since the 1930s, but it generally operates on very different and more individualized principles. It is called the metabolic typing diet, and it typically divides individuals into three body types, out of which the fat-protein efficient body is one them. A metabolic typing diet is designed to see if a person is eating according to his/her body type. This generally makes all the difference between the health as well as weight-loss goals of a person.  

What Is the Metabolic Typing Diet?

  • The most popular and valuable dietary trends always have a way of coming back around, and the metabolic typing diet is no other exception. This diet system was initially designed in the 1930s by a dentist known as Weston Price, who had traveled all across the globe and had gathered knowledge on how a particular eating habit might be related to chronic and degenerative diseases. He then concluded that there wasn't one overarching diet that was the best. Still, everyone's dietary needs are usually different, according to their body composition, genetics, location, environment, and culture. 

  • This idea that everyone's digestive systems are different from the other and stabilization of particular sets of macronutrients is done more efficiently than others was further expanded by other researchers such as George Watson, Roger Williams, and Willam Kelly. 

  • They linked the metabolism of the human body into two main determinants:

Autonomic Nervous System Dominance

There are two main branches of the autonomic nervous system in the body of a human being: the sympathetic nervous system type and the parasympathetic nervous system type. The sympathetic nervous system generally operates on the fight-or-flight response and burns the energy of the body. The parasympathetic nervous system typically guides the body for energy-conserving processes that take place, such as rest and digestion. According to the metabolic typing diet, people usually have dominant characteristics in one branch or the other.

What is Rate of Cellular Oxidation?

  • Cells generally turn food into energy at different rates. Metabolic typing theory usually holds that some people are fast oxidizers and therefore do better while eating richer proteins and fats that take a longer time to digest in the body. In contrast, others are the slow oxidizers who do better while eating quicker burning carbohydrates.

  • Based on these two types of factors, the metabolic typing diet generally categorizes individuals according to three main body types. They are fat-protein efficient, carbohydrate efficient, and mixed-macronutrient efficient. 

What is Fat-Protein Efficient Body Type?

The fat-protein efficient body is present in the type of people who can metabolize energy from proteins and fats than it can from carbohydrates. For this reason, the fat-protein efficient bodies are usually considered the fast oxidizers and are known as parasympathetic dominant.

6 Factors Determining a Fat-Protein Efficient Body Type

1. They will love fat-laden and salty snacks.

2. They are regularly hungry and therefore eat snack throughout the day.

3. The Low-calorie diets rarely go well in their body.

6 Factors determining a  Fat-Protein Efficient Body Type

4. These type of people generally feel frequently fatigued or on edge.

5. They also have bouts of anxiety as well as nervousness.

6. Their energy is tenuous, with an overall feeling of lethargy in their body.

Diet Plan of a Fat-Protein Efficient Body Type

1. 45-50% of protein intake

2. 30-35% of carbohydrates intake

3. 20% of oils or natural fats

4. Having Fat-Protein Efficient Body Meal Plan.

5. Fat-protein efficient body types always do the best when eating high-fat and high-purine proteins and foods and low-starch carbohydrates.

18 Food Items perfect for a Fat-Protein Efficient Body Type

1. Organ meats (beef liver, chicken liver)

2. Beef

3. Salmon

4. Caviar

5. Mussels

6. Tuna

7. Eggs

8. Whole milk

9. Cream

Food for Fat-Protein Efficient Body Type

10. Full-fat cheese

11. Avocados

12. Olives

13. Yogurt 

14. Whole grains

15. Beans 

16. Asparagus

17. Cauliflower

18. Celery

These people can also satisfy their higher protein needs by taking in an essential amino acid supplement, which generally contributes towards the protein intake without usually contributing to the excess calories that can cause weight gain in an individual's body.

The Carbohydrate Efficient Body Type

If a person does not have the characters mentioned above, then he/she can have a carbohydrate-efficient body type. The characteristics of a carbohydrate-efficient body type are that they are slow oxidizers as well as sympathetic dominant.

5 Factors determining a Carbohydrate Efficient Body Type

1. These type of people generally love sweets.

2. They typically have a smaller appetite.

3. Their weight tends to fluctuate.

5 Factors determining a Carbohydrate Efficient Body Type

4. They type a personality typically.

5. They always need caffeine.

This metabolic type of diet recommends that the people having a carb efficient body must follow a macronutrient breakdown of:

1. 60% carbohydrates

2. 25% protein

3. 15% fat

Diet plan of a Carbohydrate Efficient Body Type

The carbohydrate-efficient body type generally does better on an eating plan containing typically low-fat, low-purine proteins and has both the starchy and non-starchy carbohydrates as long as they aren't refined.

5 Food Items perfect for a Carbohydrate Efficient Body Type

This metabolic type of dieting plan usually recommends limiting the dairy, oil, as well as legume intake into the body for carbohydrate-efficient body types. The carbohydrate body generally needs food products such as:

1. Chicken breast

2. Turkey breast

3. Pork

5 Food Items perfect for a Carbohydrate Efficient Body Type

4. Low-fat dairy products

5. A plethora of veggies, fruits, and whole grains

The Mixed-Macronutrient Efficient Body Type

The mixed body types are the type of people who can efficiently digest all the macros equally and are generally categorized as either fast or slow oxidizers or are sympathetic, or they also are parasympathetic dominant.

5 Factors determining a Mixed-Macronutrient Efficient Body Type

1. They love to eat both sweet as well as salty foods.

2. Their appetite is generally average.

5 Factors determining a Mixed-Macronutrient Efficient Body Type

3. These type of people are usually able to maintain their weight.

4. Their energy levels usually remain stable.

5. They sometimes feel anxious, nervous, or tired.

Diet plan of a Mixed-Macronutrient Efficient Body Type

  • The mixed-macro meal plan is generally the best of both worlds because it allows a person to have a balanced diet containing high-fat, high-purine protein foods and low-fat, low-purine proteins and foods, which can have an equal percentage of calories from all of the macronutrients.

  • In 2002, researcher William Wolcott wrote about The Metabolic Typing Diet, which includes a test to help people identify their respective body types. They also can work with a trained health practitioner who can lead them through comprehensive examination, which generally includes urine and blood tests.

Ectomorph, Mesomorph, and Endomorph Body Type

These types are generally assigned to people according to their physical characteristics. These are not associated with the metabolic typing diet, but they also can help determine the body type category.

  • Endomorph Body Type: This body type generally has a larger frame and also has a higher body fat percentage because these types of people tend to store fat more efficiently in their bodies. Endomorphs can also build strength and muscle much more easily, although their body metabolism is slower, so they generally get fatigued sooner and burn fewer calories.

  • Ectomorph Body Type: This type of person generally has the body type, which has the most diminutive frame, with a meager body fat percentage, small bones, and joints, and therefore has smaller muscles. They generally have the endurance of an athlete or a marathoner. Ectomorphs also have faster metabolisms rate and also can burn calories quicker in the body. 

  • Mesomorph Body Type: Here's where the mixed category of people having the metabolic typing diet generally fits in. The mesomorphs typically have a medium frame and athletic ability to build muscle and strength more easily and quickly. They are usually prone to fat storage, particularly in the lower body. Their body metabolisms are also in the middle of the fast-burning ectomorph and the slower-burning endomorph.

Advantages and Disadvantages of having the Metabolic type of Diet

  • Advantages: No matter what the body type is, the metabolic typing diet lures the person away from having refined carbohydrates stripped of nutrients, such as intake of white rice, white bread, white pasta, cookies, and crackers that don't have the fiber needed to keep the person feeling satiated and support their digestive system. The refined carbohydrates also spike blood sugar levels.

  • Disadvantages: There are safety concerns related to these types of diets. The metabolic typing diet generally stresses specific macronutrient ratios according to the body type. Still, it is generally not a balanced diet, which will lead to concerns of micronutrient deficiencies in the body.

Word of Wisdom

No matter what type of body a person has or their diet, eating whole-natural foods is the key to maximizing their health and losing or maintaining their weight. They should focus on that, and they are likely to have the most success on whatever diet plan they choose.


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