Fat Protein Efficient Diet: What Meals Should I Eat?

Fat Protein Efficient Body Type Diet : Everything You Need to Know About the Meal Plan

Last Updated on June, 2024

Forty-Five million Americans go on a diet each year, and you might have been one of them(if you were an American). If So, you’re probably here because you might’ve failed on your weight loss or even weight gain Journey. Not to worry, though! We’re here to help. 

Even if you’ve succeeded with your weight loss goals, it’s essential to know how to maintain it long-term. Because roughly 90% of the people who succeed with their weight loss journey seem to eventually regain all the weight they’ve lost. (1)

Anyways, enough of the facts. The reason you’re failing probably may be down to your metabolic type and the food you eat. You potentially might have a fat protein efficient body type which is great for a high-protein, low-carb diet, not a high-fat, low-carb diet. 

First, let me get this out of the way. This is not the same as the popular ketogenic diet. This is different. 

So, What Is a Fat Protein Efficient Body Type Then?

I won’t blame you for not knowing what it is. Because, Most people, even the ones who are up-to-date and on these kinds of things, may not know the answer for this or might’ve even never heard of this.

So, read on to know what fat protein efficiency is and how it can help you in this nerve-racking journey of fat burning. With that, you’ll also get to know about some diet plans to go with it. 

What Is A Fat Protein Efficient Diet?


Fat Protein Efficient is a diet that is linked to metabolic typing diet (more on this below). This type of diet is a way to deal with eating that records for individual contacts in processing various food sources gatherings.

It’s important to know that the fat protein efficient diet plan is not for everyone. Each individual has different metabolic types and dietary wishes range among distinct types. So, if you are to know which sort of dietary setup is correct for you, you might have to know your metabolic type.

So, Before We Get Into The Nitty Gritty, It’s Crucial That We Take A Look At What Metabolic Typing Diet Is…

You may also read: What Is The Best Metabolic Weight Loss Program

So What Is Metabolic Typing Diet?

Metabolic Typing Diet

The Idea Of Metabolic Typing Diet is based on Metabolism (the cycle where the body uses to change over food into energy). The Metabolic Typing Diet claims that people are divided into 3 unique metabolic types, and everyone should eat according to their types. (2)

The system was first initiated by Weston Price way back in 1939, and since then, it’s only growing in popularity. Price set out on a journey around the world to find out what type of eating habits can be linked to chronic degenerative diseases. 

He found out that each person’s dietary requirements are different and were diverse as indicated by their body type, hereditary qualities, area, climate, culture, and parasympathetic and sympathetic nervous system.

Three Researchers Roger Williams, George Watson, and William Kelly, began to expand on Price’s theory. They came up with the idea that a person’s Metabolism depends on two factors.

Autonomic Nervous System Dominance

The Autonomic Nervous System divides into two branches. However, before we get into that, it’s important to know that this system is what regulates a significant number of your body processes, such as breathing, heart rate, digestion, and blood pressure. (3)

The two branches are the sympathetic nervous system and the parasympathetic nervous system.

  • Sympathetic Nervous System: Is what drives our “fight-or-flight” response.
  • Parasympathetic Nervous System: This is what works to calm the body down and help with rest and digestion. 

As Indicated by the Metabolic Typing Diet, individuals are predominant in one branch over the other.

Rate of Cellular Oxidation

Cellular Oxidation is a procedure where your cells transform food into energy at variable rates. Metabolic typing classifies some people as fast oxidizers and the others as slow oxidizers based on how quickly their cells turn the food into energy. 

Fast oxidizers are recommended to eat food that is rich in fats and proteins that take time to burn. A slow oxidizer is good to go with foods that are fast-burning carbs.

Know Your Metabolic Type, Before Getting Started

These are those 3 unique metabolic types we talked about earlier:

Fat Protein Efficient


A fat protein efficient body type is considered a fast oxidizer and is parasympathetic dominant. This means that the rate of cellular Oxidation in this body type is high, and they burn through the foods consumed at a rapid pace and have large appetites. Due to this, they’re better off eating a high-fat, high-protein, low-carbohydrate diet.

People with Fat protein efficient bodies are hungry all the time, which means they get hungry every couple of or so. Especially when carbohydrates are eaten. With that, they constantly crave more salty, sweet, fatty foods.

This group of people also suffer persistent fatigue and anxiety and might struggle to follow low-calorie diets. Because of the constant hunger, they also tend to eat a lot of food. 

Fat protein efficient folks are recommended to follow a diet that is rich in protein and fat, such as seafood for protein and eggs for fat.

More On Fat Protein Efficient Eating Plan Below… 

Carbohydrate Efficient 


Carbohydrate Efficiency is entirely the opposite of fat protein efficiency. This type is considered a slow oxidizer and is sympathetic dominant. This means carbs are more effective and break down faster, unlike fat protein efficient body type, which is more dependent on fat and protein. 

Also, carbohydrate efficient people tend to burn food much slower and have a low appetite. They are also light eaters meaning that they do not get hungry too often.

People who are Carbohydrate Efficient struggle to maintain a healthy weight because these lads, if they get hungry, tend to lean more towards sugar. Candies and desserts are pretty much their go-to. They also have a “type A” personality and are often dependent on caffeine. 

Carbohydrate Efficient Folks are recommended to follow a diet that is low in protein, fat, and oils and is high in carbs. Vegetables, fruits, and whole grains are great for people with Carbohydrate Efficient body types. Also, Other foods include Chicken Breast, Turkey Breast, and Low-fat dairy products, plus more similar foods.

Check this out: Chicken and Broccoli Diet

Mixed Metabolism


The Mixed body type is completely different. They are not fast or either slow oxidizers; it’s basically a mix between both. Also, they are not dominant in either sympathetic or parasympathetic branches of their nervous systems.

People with these mixed metabolic types are less hungry most of the time. When it comes to food, these guys get the best of both worlds; they crave both fatty or salty and sweet foods but maintain a healthy weight at the same time. However, they tend to struggle with fatigue and anxiety when too much fat, protein, and carbs are consumed.

For a balanced diet, consuming carbohydrates, high purine proteins, and fat at an equal rate is advisable if you have a mixed metabolism. 

Worth reading: How to Gain Weight With a Fast Metabolism?

Why Is It Important To Know Your Metabolic Type?

First and foremost, there is not a single testing that can be done to predict your metabolic type officially. However, it does not mean that you cannot know your metabolic type. To find it out, you can take a quiz online where you should answer some questions regarding your cravings, eating habits, mood, and so on.

So Why Is It Important To Know Your Metabolic Type?

Getting to know your Metabolic Type can help you understand what food works for you and how it can support your very own biochemistry. It also enables you to get that perfect diet that is suitable and unique to your body type and Metabolism, instead of following a diet that will never work for you. Moreover, you can use a meal planning app to help you translate your specific metabolic needs into a customized meal plan and enjoy the benefits of a personalized diet

Related post: Metabolic Cooking Review

Meal Types For Fat Protein Efficient Body Type


Macronutrients for Fat Protein Efficient Body Type should have a 20% fats ratio, 50% protein, and 30% carbs. These are somewhat similar to a keto diet or other low-carb diets. Meal Types For Fat Protein Efficient Body Type requires high protein and fat along with low starch carbs. 

These are some Fat Protein Efficient Meals:

  • Pork
  • Beef 
  • Red meat
  • Dairy (whey protein, cream, yogurt, butter, cheese)
  • Full-fat yogurt
  • Oils (MCT, Olive oil, Coconut)
  • Low-sugar fruits (Grapefruit, Avocado, strawberry, watermelon, blackberry, etc.)
  • organ meats (offals) like liver and heart.
  • Bacon 
  • Salmon 
  • Caviar 
  • Mussels 
  • Herring 
  • Tuna 
  • Eggs 
  • Whole milk and whole milk cheese
  • Whole grains 
  • Beans 
  • Celery 
  • Cauliflower 
  • Broccoli 

Foods That Are High In Protein

These are some dietary protein foods:

  • Poultry: Chicken, Turkey, Duck, Goose
  • Lean meats: Lamb, Veal, Beef, Pork
  • Fish and Seafood: Fish, Lobster, Prawns, Crab, Mussels, Scallops, Oysters, Clams
  • Eggs
  • Dairy Products: Yoghurt, Milk, Cheese

Foods That Are High In Fat 

  • Avocados
  • Fish (Salmon)
  • Macadamia Nuts
  • Tofu
  • Dark Chocolate
  • Cheddar Cheese
  • Eggs

For Vegetarians

These are some of the best protein sources for vegetarians:

  • Tofu, tempeh, and edamame
  • Ezekiel bread
  • Rice and beans
  • Pita and hummus
  • Peanut butter sandwich 
  • Milk 
  • Oats 

Is Fat Protein Efficient Diet Helpful For Weight Loss?


According to the metabolic typing diet, a high fat, high protein, low-carbohydrate diet can help people lose weight and improve overall well-being. Studies also prove that consuming more protein promotes and boosts weight loss. In addition, other studies demonstrate that a diet that is rich in protein will also help you sustain your muscle mass and hold onto your metabolic rate while you lose weight. (4)

However, to reach your goals, be it weight gain, weight loss, or even boosting your muscle mass. The first thing you have to take care of is to determine your Total Daily Energy Expenditure (TDEE).

TDEE is a calculator that estimates the calories you’ve burned throughout the day. The calculation is done by multiplying your Basal Metabolic Rate (BMR) by 1.2 – 1.9 based on what you’ve done throughout the day. You can find a variety of TDEE calculators online that will be able to provide you with proper and accurate results. (5)

Pros And Cons Of A Fat Protein Efficient Diet

There are some Pros and Cons that you need to look for in a fat protein efficient diet.


As I said before, a high protein diet is helpful for weight loss. 
A fat protein efficient diet or any type of metabolic typing diet restricts you from using caffeine, alcohol, or many sugar-based foods, which helps improve a person’s well-being.
It will help you maintain your muscle mass and increase the body’s protein content. 
It helps you support your digestive system. This type of diet keeps you away from refined carbs such as; added sugars, breakfast cereals, sodas, pasta, and cookies. 
The diet recommends some healthy and high fiber carbohydrates that help prevent the growth of carbs which later transform into fat. 


All three metabolic typing diets are not backed up by scientific research.
Due to the higher concentration of fat and protein, the fat protein efficient type is not considered a well-balanced diet. This can sometimes lead to micronutrient deficiencies.
Because of the weighty number of dripping fats in the diet plan, there is a chance where those can get collected in the arteries. Thus, there is a change where it can later lead to major health conditions like heart and kidney disease.
Without knowing the precise evaluation of your metabolic type, this type of metabolic diet can increase various health risks.

Before You Start Fat Protein Efficient Diet

Before you Start Fat Protein Efficient Diet, it is vital that you talk to a dietary professional. Get some advice from him about this diet and how to maximize the results and benefits of this individualized diet. Speaking of individualization, also get some ideas from him on how to individualize the diet plan according to yours.

Make sure you create a healthy diet plan that promotes a healthy lifestyle if you’re to lose some weight or even see the desired results. Also, Combine your dietary plan with a healthy exercise routine.

Not every diet plan works for everyone; some people come up with some stellar before and after photos, while others never even come close to seeing results. So, make sure that you prepare a plan that is suitable for you. This can help you fit into the process long term and see the desired results you want.


  1. https://healthblog.uofmhealth.org/health-management/weighing-facts-tough-truth-about-weight-loss
  2. https://www.nhs.uk/live-well/healthy-weight/metabolism-and-weight-loss/#:~:text=What%20is%20metabolism%3F,These%20chemical%20processes%20require%20energy.
  3. https://www.britannica.com/science/autonomic-nervous-system
  4. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/slow-metabolism/faq-20058480
  5. https://chomps.com/blogs/news/what-is-bmr-tdee

Was this article helpful?

Photo of author
Linda Walter
I’m a fitness trainer and a health coach. My GOAL is to empower everyone to live a healthier life even after passing their prime. You can find more about me here.

Leave a Comment