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Should You Try a Fat Protein Efficient Diet?

If you’re into living a healthy life, chances are you’ve already heard about your diet’s effects. A balanced diet is the first step to keeping your health on track. There are other benefits of a good diet too. The most highlighted benefit would be losing (or gaining) weight. Thus, begs the question of Should You Try a Fat Protein Efficient Diet?

Whether you’re targeting a weight control goal or want to live a healthy life, you’ll have to choose your diet carefully. Most people equate a proper diet with cutting off food without considering what they need. These kinds of extreme diets are usually fads. If you aren’t careful, they can do more harm than good.

The health-conscious movements have done a good job of making everyone more aware of their diets. Healthier and well-researched diets like the fat protein efficient diet replace the usual fad ones. But what is a fat protein efficient diet, and when should you follow it? We’re here to help you find the answer to that. This article will cover the basics of this diet and its compatibility.

Fat protein efficient diet: What is it?

Fat protein efficient diet is one of the metabolic typing diets. It is healthier than most fad-diet approaches. This diet is based on a person’s metabolic type, and it highlights the fat and protein elements in your diet. To get what it actually is, you’ll have to know about metabolic type diets first. Let’s see what that is.

What is a metabolic type diet?

What is metabolic type dieting? Metabolic dieting is a diet approach that prioritizes the nutrition elements in your diet based on metabolism. You know how some people seem to eat everything in their sight but never gain a pound? And then some people seem to gain weight just by being around food. That’s because of their metabolism rates or, in other words, how quickly they can convert their food to energy.

Metabolism is the process of converting your food into energy. It is different for everyone. Some people burn through the process really fast. Other people take more time. You call metabolic rate how much time a person takes to convert their food into energy. Metabolic rate can directly affect your BMI and how fast you gain weight.

A metabolic type diet focuses on what kind of nutrition a person burns through the fastest. The nutrition are divided into two categories– carbohydrate and Fat-protein. If your body burns through carbs faster, your metabolic diet will focus on carbs and tailor your diet. If you burn through protein and fat faster, the metabolic diet will focus on fat and protein and incorporate them more into your diet. And if you burn through both equally, the metabolic diet will focus on both categories equally.

Metabolic-type diets are based on two concepts. The first one is that every person converts different macronutrients in their body at a different rate. The second concept is that every person’s metabolic rate is different. The difference is caused by genetic build, body types, lifestyle, and the nervous system’s reactivity.

Fat protein efficient diet

There are three types of metabolic type diets. Carb efficient, fat-protein efficient, and mixed metabolism diet. The fat protein efficient diet is tailored for people who metabolize (or burn and convert into energy) the fat and protein macronutrients faster. Fat protein efficient people are also called fast oxidizers sometimes.

For this diet, your meals will consist of mostly fats and proteins. The ratio of protein, fat, and carbohydrate will be 40-30-30. So your diet would be 40% protein, 30% fat, and 30% carbohydrate. That is just the outline. The ratio can switch depending on what macronutrients you need more. But the presence of fat and protein will be more.

Fat protein efficient diet prioritizes poultry or white meat over red meat and incorporates more organic products into the diet. The basics of this diet have been adapted and integrated into some other diets. Keto, Atkins, and some forms of paleo diet work based on these basics.

This diet has next to zero health risks, but you’ll have to make sure you’re doing proper research. A wrong diet can cause more harm to you than good.

Should you follow this diet?

Since it is a metabolic type diet, you can follow this if you’re compatible with the macro breakdown. Or, to put it more clearly, you can follow this diet if you are fat-protein efficient. Following a fat protein efficient diet can have serious consequences when you aren’t fat protein efficient. It can impact your physical health and mental health. You can feel increased anxiety, irritability, and fatigue.

If you switch diets to lose weight, the wrong diet can backfire and make you gain more weight than you’ll lose. So before you start following this diet, check if your body is compatible with it. If your body is compatible, you can follow a fat protein efficient diet.

Are you fat protein efficient?

As you know now, you can only follow a fat protein efficient diet if your body is compatible with it. So the first step of your research should be finding out if you are fat-protein efficient. There are multiple ways of knowing that. You can look for signs in your body or rely on other materials.

You can find out if you have a fat protein efficient system by asking yourself some questions. Do you get hungry pretty often? What’s your favorite type of snack, sweet or salty? Do you feel sleepy after eating specific foods? Once you figure out the answers to these questions, you can match them against the fat protein efficient people’s answers. You’ll know you are fat protein efficient if the answers match.

Fat-protein-efficient people have a strong appetite for food. They usually feel hungry and tend to eat until they’re full. They prefer salty or savory food over sweets and are reluctant to eat more carbohydrates. It is because carbs usually make them feel sluggish and sleepy. Carbs also leave them feeling unsatisfied, so they feel more irritated. Fat protein efficient people also struggle with low-calorie diets and usually feel lethargic even though their energy is pretty high.

Another way of knowing if you’re fat protein efficient is to take a quiz. There are lots of quizzes on the internet. You can take any of them to get your answer. Make sure the quizzes you’re taking are from valid sources. You can also take multiple quizzes and cross-match the results to be more sure. This is the most famous quiz in William Wolcott and Trish Fahey’s book. You can get the ebook from Amazon and then take the PDF version of the quiz.

The best way of knowing if you’re fat protein efficient is to consult with a dietician or a nutritionist. You’ll get a confirmed answer, and they can also help you with a proper diet plan.

What should you eat in a fat protein efficient diet?

If you’re familiar with the keto or paleo diet, you already have some ideas about the food you can eat in this diet. You’ll have to reduce sugar and other carbs and increase your protein intake. Some foods you incorporate into your diet are:

  • Poultry
  • Meat (lean pork, beef)
  • Organ meats (chicken liver)
  • Full-fat dairy (yogurt, milk, butter, cheese)
  • Low-carb greens (mushrooms, bell pepper, kale, spinach, cauliflower, broccoli)
  • Fatty fish (tuna, mackerel, or salmon)

And of course, oil for fat. You can pick practically any oil, but olive oil is a popular option. People also use coconut oil. For a lighter option, go for nut oils or avocado oil. If you Don’t Know What to Eat? Read This.


A fat protein efficient diet is a healthy diet choice. It focuses more on the macronutrients you take and doesn’t encourage completely cutting off foods. Studies didn’t find any side effects of this diet. The one study that did find something isn’t a solid one. So if you want a low-risk, highly healthy diet approach, then a fat protein efficient diet can be a good option. Make sure your body is compatible with it, and you’ll be fine. And if you have more questions, feel free to let us know!

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Hello, I am the founder of Health and Stamina and a full-time health and fitness blogger. Bringing you the most talked-about health and fitness issues from reliable sources. 

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