Do you find you’re sluggish after a high-carb meal, but feel amazing after eating a big steak topped with butter? Maybe you have a vegetarian friend who’s just the opposite — meat makes them feel awful, but they stay fit and energetic on whole grains, beans, and potatoes. Perhaps yet another friend can go either way — it seems like they eat whatever they want and do just fine. Nutrition seems to vary broadly from person to person, which begs the question: how much of healthy eating is individual? That’s the question that metabolic type dieting claims to answer. Metabolic type dieting (also called metabolic typing) is based on the idea that your metabolism — the way your body turns food into energy — is unique to you. According to metabolic typing, you fall into one of three categories. You could be carb-efficient, built to run on grains and starches. Or you could be fat-protein efficient — you feel best when you eat plenty of fatty meat. Finally, you could have a mixed metabolism, meaning you do well with a balance of fat, carbs, and protein. Metabolic type dieting claims that it can help you figure out how your metabolism works, and that if you eat according to your category, you’ll be healthier and will feel better. This article will cover the theory behind metabolic type dieting, pros and cons of metabolic typing, and how to find your metabolic type, as well as a fat-protein efficient meal plan, carbohydrate efficient meal plan, and mixed type meal plan. In this article The Theory Behind Metabolic Type Dieting How to Find out Your Metabolic Type The 3 Different Metabolic Types Pros and Cons of the Metabolic Type Diet What to Eat for Your Metabolic Type Takeaway The Theory Behind Metabolic Type Dieting The theory behind metabolic type dieting began in the 1930s. It was based on a paper written by Weston A. Price, a Canadian dentist and founder of Canada’s National Dental Association. Throughout his years of dentistry, Price saw more and more patients come in with cavities and gum disease. He began to suspect what we now know is true: diet plays a significant role in dental health. Price became fascinated by the connection between nutrition and tooth decay. He decided to travel around the world, studying the diets and dental health of remote cultures. In 1939, Price summed up his travels in a research paper called Nutrition and Physical Degeneration: A Comparison of Primitive and Modern Diets and Their Effects[*]. He concluded that people all over the world were thriving on a wide variety of diets, and that a diet’s impact on health depends on genetics, local environment, climate, and even culture. In the 1970s, other researchers began expanding on Price’s ideas. They theorized that metabolism varies from person to person, and that each individual person’s metabolism depends largely on two factors: 1. Autonomic Nervous System Dominance Your autonomic nervous system controls many of your background bodily functions: blood flow, breathing, heartbeat, digestion, and so on. It’s divided into two branches: Your sympathetic nervous system, which increases blood flow, heart rate, alertness, and adrenaline release in response to stress (your “fight or flight” response). Your parasympathetic nervous system, which calms things back down, returns you to baseline, and, when you aren’t stressed or in danger, controls digestion. People who support a metabolic typing diet believe that, due to your parents’ genetics, your autonomic nervous system has one branch that’s stronger than the other. They claim that you digest and metabolize food differently depending on which branch of your nervous system is dominant. 2. Rate of Cellular Oxidation Cellular oxidation is the process your cells use to turn food into energy. Your cells have different processes for breaking down fat, carbs, and protein. Metabolic type dieters propose that some people oxidize food more quickly. They’re called fast oxidizers, and in theory, they’re healthier when they eat slow-digesting foods like animal protein and fat. On the other hand, slow oxidizers have a slower metabolism and do better when they eat lots of fast-burning carbohydrates and less protein and fat. How to Find out Your Metabolic Type You can take a free metabolic type quiz online. These quizzes usually ask you questions about your hunger levels, the types of food you crave, your personality, and the health issues you struggle with, then use your responses to assign you a metabolic type. Doctors and nutritionists who support metabolic typing may suggest you take blood or urine tests to figure out your metabolic type. They’ll often analyze your hormones, cholesterol levels, triglycerides, blood sugar levels, and other aspects of metabolic health. Some people also recommend measuring your blood pH. It’s worth mentioning that there’s no established set of tests or test criteria to figure out your metabolic type. The method varies depending on the online test you take, or on the doctor/nutritionist you see. The 3 Different Metabolic Types The metabolic type diet proposes that people fall into one of three different metabolic types, depending on their unique genetics and how their body processes food. The three metabolic types are: 1. Fat-Protein Efficient Metabolism Fat-protein efficient body types have high cellular oxidation and are parasympathetic dominant, meaning they burn through food fast and have strong appetites. If you’re fat-protein efficient, you get hungry every couple hours, especially when you eat carbs. You crave salty, fatty foods more than you crave sweets (e.g., you want nachos or fries, not gummy bears). You also tend to eat a lot of food, which makes it challenging to follow low-calorie diets. You may struggle with fatigue and anxiety. In theory, a lot of the fatigue, anxiety, weight gain, and cravings that fat-protein efficient types experience stems from eating the wrong kind of food. They burn through carbs too quickly, which leaves them hungry, tired, anxious, and irritable. If you’re fat-protein efficient, you should prioritize salty, fatty, high-protein, low-carb food. A sample meal might be a heavily salted ribeye steak with bacon-avocado-ranch salad on the side. 2. Carbohydrate Efficient Metabolism Carbohydrate efficient types have slow cellular oxidation and are sympathetic dominant, meaning they burn through food slowly and have light appetites. If you’re carbohydrate efficient, you don’t get hungry too often and tend to be a fairly light eater. When you do get hungry, though, you crave sugar above all else. You tend toward candy and desserts, and can struggle to stay at a healthy weight. You may also be dependent on caffeine or other stimulants and have a more goal-oriented, type-A personality. The theory is that carbohydrate efficient people crave sweets and depend on stimulants because their body wants high-quality carbs — whole grains, starchy vegetables, and so on. If you’re carbohydrate efficient, you should prioritize quality low-fat carb sources, and you should get your protein from chicken or fish instead of heavy red meat. A sample meal might be grilled chicken breast with wild rice, mushrooms, and spinach. 3. Mixed Metabolism Mixed metabolism types have neither fast nor slow cellular oxidation, and aren’t dominant in either branch of their nervous system. Under the metabolic type theory, this means they can process fat, carbs, and protein equally well and have average appetites. If you have a mixed metabolic type, you don’t get hungry too often. You may crave both sweet and salty or fatty foods, and you typically don’t have an issue with your weight. You may get anxious or fatigued if you eat too much fat and protein or too many carbs. Mixed metabolism people do well with a balance of macronutrients (fat, protein, and carbs). A sample meal might be salmon with butter sauce, roasted potatoes, and a side of broccoli. Pros and Cons of the Metabolic Type Diet Metabolic typing comes with both pros and cons. Pros of Metabolic Typing Regardless of which type you are, metabolic typing recommends a whole-food-based diet that is high in vegetables and low in processed snacks and refined sugars. That’s solid dietary advice. The metabolic type diet also claims that there’s no one-size-fits-all approach to nutrition, and that you should look at nutrition as an individual. Again, that’s a good stance to take. There are a lot of different ways to eat that can be good for you. For example, research shows that a ketogenic diet and a flexitarian diet both lead to significant health gains[*][*], despite being very different in their approach to eating. Metabolic typing encourages you to find something that works for you, which is an excellent way to view nutrition. But while metabolic typing has a few positives, other parts of it are less convincing. Cons of Metabolic Typing The major con of the metabolic type diet is that there’s no scientific research to back it up. There have been no clinical trials supporting the idea of three distinct metabolic types. There’s also little to no evidence for the theory behind metabolic typing — that your metabolism depends on your nervous system and how quickly your cells oxidize food. So far, there’s been only one published study on metabolic typing. It compared participants’ metabolic type, which they were assigned based on a questionnaire, to actual metabolic lab tests. There was no correlation between the participants’ supposed metabolic type and what lab tests showed about their metabolism. The researchers concluded that metabolic type testing is not a valid way to figure out your nutritional needs[*]. What to Eat for Your Metabolic Type Most nutrition experts agree that metabolic typing is inaccurate. It doesn’t seem to match up with what’s actually happening in your boy. However, there is value in trying a few different diets to see which one works best for you, and while its theory may be flawed, metabolic typing does lay out three healthy ways to eat. If you decide to try metabolic typing, these three food lists can help you figure out what foods to include in your diet. 1. Fat-Protein Efficient Foods This diet is similar to keto or other low-carb diets. Aim for the following macronutrient ratio, broken down by calories: 60% fat 30% protein 10% carbohydrates Foods that fit into a fat-protein efficient diet include: Red meat Pork Fatty fish (salmon, mackerel, etc.) Dairy (butter cheese, cream, whey protein) Full-fat yogurt Oils (olive, MCT, coconut) Avocado Low-carb greens (spinach, broccoli, etc.) Low-sugar fruits (blueberry, strawberry, raspberry, blackberry, etc.) 2. Carbohydrate Efficient Foods This diet is similar to flexitarian and other low-fat, mixed plant diets. Aim for the following macronutrient ratio, broken down by calories: 10% fat 20% protein 70% carbs Foods that fit into a carbohydrate efficient diet include: Lean chicken White fish Rice Quinoa Whole wheat products (if you tolerate gluten) Beans Potatoes Sweet potatoes Squash Carrots Fruits Green vegetables 3. Mixed Metabolism Foods A mixed metabolism diet has a more-or-less even split of macronutrients. Aim for the following macronutrient ratio, broken down by calories: 30% fat 30% protein 40% carbs Foods that fit into a mixed metabolism diet include: Red meat Fatty fish White fish Chicken Pork Olive oil Yogurt Cheese Rice Quinoa Beans Potatoes Sweet potatoes Squash Fresh fruits Green vegetables Takeway The metabolic type diet claims that people have different nutritional needs, depending on their metabolism. This is true — everyone’s body is unique, and it’s important to find a way of eating that makes you look and feel good. However, the theory behind metabolic typing has no evidence to back it up, and the little research done on the metabolic type diet suggests that it doesn’t work — your metabolic type doesn’t seem to match up with your actual metabolism. That said, the three diet plans that metabolic typing recommends are all based on proper nutrition, and are quite similar to other popular diets that do have a lot of research supporting them. If you decide to try metabolic type dieting, pay attention to how you feel, and don’t be afraid to make changes if something isn’t working for you. Nutrition is individual, and the best diet is the one that gives you the results you want.

Do you find you’re sluggish after a high-carb meal, but feel amazing after eating a big steak topped with butter? Maybe you have a vegetarian friend who’s just the opposite — meat makes them feel awful, but they stay fit and energetic on whole grains, beans, and potatoes. Perhaps yet another friend can go either way — it seems like they eat whatever they want and do just fine. Nutrition seems to vary broadly from person to person, which begs the question: how much of healthy eating is individual? That’s the question that metabolic type dieting claims to answer. Metabolic type dieting (also called metabolic typing) is based on the idea that your metabolism — the way your body turns food into energy — is unique to you. According to metabolic typing, you fall into one of three categories. You could be carb-efficient, built to run on grains and starches. Or you could be fat-protein efficient — you feel best when you eat plenty of fatty meat. Finally, you could have a mixed metabolism, meaning you do well with a balance of fat, carbs, and protein. Metabolic type dieting claims that it can help you figure out how your metabolism works, and that if you eat according to your category, you’ll be healthier and will feel better. This article will cover the theory behind metabolic type dieting, pros and cons of metabolic typing, and how to find your metabolic type, as well as a fat-protein efficient meal plan, carbohydrate efficient meal plan, and mixed type meal plan. In this article The Theory Behind Metabolic Type Dieting How to Find out Your Metabolic Type The 3 Different Metabolic Types Pros and Cons of the Metabolic Type Diet What to Eat for Your Metabolic Type Takeaway The Theory Behind Metabolic Type Dieting The theory behind metabolic type dieting began in the 1930s. It was based on a paper written by Weston A. Price, a Canadian dentist and founder of Canada’s National Dental Association. Throughout his years of dentistry, Price saw more and more patients come in with cavities and gum disease. He began to suspect what we now know is true: diet plays a significant role in dental health. Price became fascinated by the connection between nutrition and tooth decay. He decided to travel around the world, studying the diets and dental health of remote cultures. In 1939, Price summed up his travels in a research paper called Nutrition and Physical Degeneration: A Comparison of Primitive and Modern Diets and Their Effects[*]. He concluded that people all over the world were thriving on a wide variety of diets, and that a diet’s impact on health depends on genetics, local environment, climate, and even culture. In the 1970s, other researchers began expanding on Price’s ideas. They theorized that metabolism varies from person to person, and that each individual person’s metabolism depends largely on two factors: 1. Autonomic Nervous System Dominance Your autonomic nervous system controls many of your background bodily functions: blood flow, breathing, heartbeat, digestion, and so on. It’s divided into two branches: Your sympathetic nervous system, which increases blood flow, heart rate, alertness, and adrenaline release in response to stress (your “fight or flight” response). Your parasympathetic nervous system, which calms things back down, returns you to baseline, and, when you aren’t stressed or in danger, controls digestion. People who support a metabolic typing diet believe that, due to your parents’ genetics, your autonomic nervous system has one branch that’s stronger than the other. They claim that you digest and metabolize food differently depending on which branch of your nervous system is dominant. 2. Rate of Cellular Oxidation Cellular oxidation is the process your cells use to turn food into energy. Your cells have different processes for breaking down fat, carbs, and protein. Metabolic type dieters propose that some people oxidize food more quickly. They’re called fast oxidizers, and in theory, they’re healthier when they eat slow-digesting foods like animal protein and fat. On the other hand, slow oxidizers have a slower metabolism and do better when they eat lots of fast-burning carbohydrates and less protein and fat. How to Find out Your Metabolic Type You can take a free metabolic type quiz online. These quizzes usually ask you questions about your hunger levels, the types of food you crave, your personality, and the health issues you struggle with, then use your responses to assign you a metabolic type. Doctors and nutritionists who support metabolic typing may suggest you take blood or urine tests to figure out your metabolic type. They’ll often analyze your hormones, cholesterol levels, triglycerides, blood sugar levels, and other aspects of metabolic health. Some people also recommend measuring your blood pH. It’s worth mentioning that there’s no established set of tests or test criteria to figure out your metabolic type. The method varies depending on the online test you take, or on the doctor/nutritionist you see. The 3 Different Metabolic Types The metabolic type diet proposes that people fall into one of three different metabolic types, depending on their unique genetics and how their body processes food. The three metabolic types are: 1. Fat-Protein Efficient Metabolism Fat-protein efficient body types have high cellular oxidation and are parasympathetic dominant, meaning they burn through food fast and have strong appetites. If you’re fat-protein efficient, you get hungry every couple hours, especially when you eat carbs. You crave salty, fatty foods more than you crave sweets (e.g., you want nachos or fries, not gummy bears). You also tend to eat a lot of food, which makes it challenging to follow low-calorie diets. You may struggle with fatigue and anxiety. In theory, a lot of the fatigue, anxiety, weight gain, and cravings that fat-protein efficient types experience stems from eating the wrong kind of food. They burn through carbs too quickly, which leaves them hungry, tired, anxious, and irritable. If you’re fat-protein efficient, you should prioritize salty, fatty, high-protein, low-carb food. A sample meal might be a heavily salted ribeye steak with bacon-avocado-ranch salad on the side. 2. Carbohydrate Efficient Metabolism Carbohydrate efficient types have slow cellular oxidation and are sympathetic dominant, meaning they burn through food slowly and have light appetites. If you’re carbohydrate efficient, you don’t get hungry too often and tend to be a fairly light eater. When you do get hungry, though, you crave sugar above all else. You tend toward candy and desserts, and can struggle to stay at a healthy weight. You may also be dependent on caffeine or other stimulants and have a more goal-oriented, type-A personality. The theory is that carbohydrate efficient people crave sweets and depend on stimulants because their body wants high-quality carbs — whole grains, starchy vegetables, and so on. If you’re carbohydrate efficient, you should prioritize quality low-fat carb sources, and you should get your protein from chicken or fish instead of heavy red meat. A sample meal might be grilled chicken breast with wild rice, mushrooms, and spinach. 3. Mixed Metabolism Mixed metabolism types have neither fast nor slow cellular oxidation, and aren’t dominant in either branch of their nervous system. Under the metabolic type theory, this means they can process fat, carbs, and protein equally well and have average appetites. If you have a mixed metabolic type, you don’t get hungry too often. You may crave both sweet and salty or fatty foods, and you typically don’t have an issue with your weight. You may get anxious or fatigued if you eat too much fat and protein or too many carbs. Mixed metabolism people do well with a balance of macronutrients (fat, protein, and carbs). A sample meal might be salmon with butter sauce, roasted potatoes, and a side of broccoli. Pros and Cons of the Metabolic Type Diet Metabolic typing comes with both pros and cons. Pros of Metabolic Typing Regardless of which type you are, metabolic typing recommends a whole-food-based diet that is high in vegetables and low in processed snacks and refined sugars. That’s solid dietary advice. The metabolic type diet also claims that there’s no one-size-fits-all approach to nutrition, and that you should look at nutrition as an individual. Again, that’s a good stance to take. There are a lot of different ways to eat that can be good for you. For example, research shows that a ketogenic diet and a flexitarian diet both lead to significant health gains[*][*], despite being very different in their approach to eating. Metabolic typing encourages you to find something that works for you, which is an excellent way to view nutrition. But while metabolic typing has a few positives, other parts of it are less convincing. Cons of Metabolic Typing The major con of the metabolic type diet is that there’s no scientific research to back it up. There have been no clinical trials supporting the idea of three distinct metabolic types. There’s also little to no evidence for the theory behind metabolic typing — that your metabolism depends on your nervous system and how quickly your cells oxidize food. So far, there’s been only one published study on metabolic typing. It compared participants’ metabolic type, which they were assigned based on a questionnaire, to actual metabolic lab tests. There was no correlation between the participants’ supposed metabolic type and what lab tests showed about their metabolism. The researchers concluded that metabolic type testing is not a valid way to figure out your nutritional needs[*]. What to Eat for Your Metabolic Type Most nutrition experts agree that metabolic typing is inaccurate. It doesn’t seem to match up with what’s actually happening in your boy. However, there is value in trying a few different diets to see which one works best for you, and while its theory may be flawed, metabolic typing does lay out three healthy ways to eat. If you decide to try metabolic typing, these three food lists can help you figure out what foods to include in your diet. 1. Fat-Protein Efficient Foods This diet is similar to keto or other low-carb diets. Aim for the following macronutrient ratio, broken down by calories: 60% fat 30% protein 10% carbohydrates Foods that fit into a fat-protein efficient diet include: Red meat Pork Fatty fish (salmon, mackerel, etc.) Dairy (butter cheese, cream, whey protein) Full-fat yogurt Oils (olive, MCT, coconut) Avocado Low-carb greens (spinach, broccoli, etc.) Low-sugar fruits (blueberry, strawberry, raspberry, blackberry, etc.) 2. Carbohydrate Efficient Foods This diet is similar to flexitarian and other low-fat, mixed plant diets. Aim for the following macronutrient ratio, broken down by calories: 10% fat 20% protein 70% carbs Foods that fit into a carbohydrate efficient diet include: Lean chicken White fish Rice Quinoa Whole wheat products (if you tolerate gluten) Beans Potatoes Sweet potatoes Squash Carrots Fruits Green vegetables 3. Mixed Metabolism Foods A mixed metabolism diet has a more-or-less even split of macronutrients. Aim for the following macronutrient ratio, broken down by calories: 30% fat 30% protein 40% carbs Foods that fit into a mixed metabolism diet include: Red meat Fatty fish White fish Chicken Pork Olive oil Yogurt Cheese Rice Quinoa Beans Potatoes Sweet potatoes Squash Fresh fruits Green vegetables Takeway The metabolic type diet claims that people have different nutritional needs, depending on their metabolism. This is true — everyone’s body is unique, and it’s important to find a way of eating that makes you look and feel good. However, the theory behind metabolic typing has no evidence to back it up, and the little research done on the metabolic type diet suggests that it doesn’t work — your metabolic type doesn’t seem to match up with your actual metabolism. That said, the three diet plans that metabolic typing recommends are all based on proper nutrition, and are quite similar to other popular diets that do have a lot of research supporting them. If you decide to try metabolic type dieting, pay attention to how you feel, and don’t be afraid to make changes if something isn’t working for you. Nutrition is individual, and the best diet is the one that gives you the results you want.

Do you find you’re sluggish after a high-carb meal, but feel amazing after eating a big steak topped with butter? Maybe you have a vegetarian friend who’s just the opposite — meat makes them feel awful, but they stay fit and energetic on whole grains, beans, and potatoes. Perhaps yet another friend can go either way — it seems like they eat whatever they want and do just fine. Nutrition seems to vary broadly from person to person, which begs the question: how much of healthy eating is individual? That’s the question that metabolic type dieting claims to answer. Metabolic type dieting (also called metabolic typing) is based on the idea that your metabolism — the way your body turns food into energy — is unique to you. According to metabolic typing, you fall into one of three categories. You could be carb-efficient, built to run on grains and starches. Or you could be fat-protein efficient — you feel best when you eat plenty of fatty meat. Finally, you could have a mixed metabolism, meaning you do well with a balance of fat, carbs, and protein. Metabolic type dieting claims that it can help you figure out how your metabolism works, and that if you eat according to your category, you’ll be healthier and will feel better. This article will cover the theory behind metabolic type dieting, pros and cons of metabolic typing, and how to find your metabolic type, as well as a fat-protein efficient meal plan, carbohydrate efficient meal plan, and mixed type meal plan. In this article The Theory Behind Metabolic Type Dieting How to Find out Your Metabolic Type The 3 Different Metabolic Types Pros and Cons of the Metabolic Type Diet What to Eat for Your Metabolic Type Takeaway The Theory Behind Metabolic Type Dieting The theory behind metabolic type dieting began in the 1930s. It was based on a paper written by Weston A. Price, a Canadian dentist and founder of Canada’s National Dental Association. Throughout his years of dentistry, Price saw more and more patients come in with cavities and gum disease. He began to suspect what we now know is true: diet plays a significant role in dental health. Price became fascinated by the connection between nutrition and tooth decay. He decided to travel around the world, studying the diets and dental health of remote cultures. In 1939, Price summed up his travels in a research paper called Nutrition and Physical Degeneration: A Comparison of Primitive and Modern Diets and Their Effects[*]. He concluded that people all over the world were thriving on a wide variety of diets, and that a diet’s impact on health depends on genetics, local environment, climate, and even culture. In the 1970s, other researchers began expanding on Price’s ideas. They theorized that metabolism varies from person to person, and that each individual person’s metabolism depends largely on two factors: 1. Autonomic Nervous System Dominance Your autonomic nervous system controls many of your background bodily functions: blood flow, breathing, heartbeat, digestion, and so on. It’s divided into two branches: Your sympathetic nervous system, which increases blood flow, heart rate, alertness, and adrenaline release in response to stress (your “fight or flight” response). Your parasympathetic nervous system, which calms things back down, returns you to baseline, and, when you aren’t stressed or in danger, controls digestion. People who support a metabolic typing diet believe that, due to your parents’ genetics, your autonomic nervous system has one branch that’s stronger than the other. They claim that you digest and metabolize food differently depending on which branch of your nervous system is dominant. 2. Rate of Cellular Oxidation Cellular oxidation is the process your cells use to turn food into energy. Your cells have different processes for breaking down fat, carbs, and protein. Metabolic type dieters propose that some people oxidize food more quickly. They’re called fast oxidizers, and in theory, they’re healthier when they eat slow-digesting foods like animal protein and fat. On the other hand, slow oxidizers have a slower metabolism and do better when they eat lots of fast-burning carbohydrates and less protein and fat. How to Find out Your Metabolic Type You can take a free metabolic type quiz online. These quizzes usually ask you questions about your hunger levels, the types of food you crave, your personality, and the health issues you struggle with, then use your responses to assign you a metabolic type. Doctors and nutritionists who support metabolic typing may suggest you take blood or urine tests to figure out your metabolic type. They’ll often analyze your hormones, cholesterol levels, triglycerides, blood sugar levels, and other aspects of metabolic health. Some people also recommend measuring your blood pH. It’s worth mentioning that there’s no established set of tests or test criteria to figure out your metabolic type. The method varies depending on the online test you take, or on the doctor/nutritionist you see. The 3 Different Metabolic Types The metabolic type diet proposes that people fall into one of three different metabolic types, depending on their unique genetics and how their body processes food. The three metabolic types are: 1. Fat-Protein Efficient Metabolism Fat-protein efficient body types have high cellular oxidation and are parasympathetic dominant, meaning they burn through food fast and have strong appetites. If you’re fat-protein efficient, you get hungry every couple hours, especially when you eat carbs. You crave salty, fatty foods more than you crave sweets (e.g., you want nachos or fries, not gummy bears). You also tend to eat a lot of food, which makes it challenging to follow low-calorie diets. You may struggle with fatigue and anxiety. In theory, a lot of the fatigue, anxiety, weight gain, and cravings that fat-protein efficient types experience stems from eating the wrong kind of food. They burn through carbs too quickly, which leaves them hungry, tired, anxious, and irritable. If you’re fat-protein efficient, you should prioritize salty, fatty, high-protein, low-carb food. A sample meal might be a heavily salted ribeye steak with bacon-avocado-ranch salad on the side. 2. Carbohydrate Efficient Metabolism Carbohydrate efficient types have slow cellular oxidation and are sympathetic dominant, meaning they burn through food slowly and have light appetites. If you’re carbohydrate efficient, you don’t get hungry too often and tend to be a fairly light eater. When you do get hungry, though, you crave sugar above all else. You tend toward candy and desserts, and can struggle to stay at a healthy weight. You may also be dependent on caffeine or other stimulants and have a more goal-oriented, type-A personality. The theory is that carbohydrate efficient people crave sweets and depend on stimulants because their body wants high-quality carbs — whole grains, starchy vegetables, and so on. If you’re carbohydrate efficient, you should prioritize quality low-fat carb sources, and you should get your protein from chicken or fish instead of heavy red meat. A sample meal might be grilled chicken breast with wild rice, mushrooms, and spinach. 3. Mixed Metabolism Mixed metabolism types have neither fast nor slow cellular oxidation, and aren’t dominant in either branch of their nervous system. Under the metabolic type theory, this means they can process fat, carbs, and protein equally well and have average appetites. If you have a mixed metabolic type, you don’t get hungry too often. You may crave both sweet and salty or fatty foods, and you typically don’t have an issue with your weight. You may get anxious or fatigued if you eat too much fat and protein or too many carbs. Mixed metabolism people do well with a balance of macronutrients (fat, protein, and carbs). A sample meal might be salmon with butter sauce, roasted potatoes, and a side of broccoli. Pros and Cons of the Metabolic Type Diet Metabolic typing comes with both pros and cons. Pros of Metabolic Typing Regardless of which type you are, metabolic typing recommends a whole-food-based diet that is high in vegetables and low in processed snacks and refined sugars. That’s solid dietary advice. The metabolic type diet also claims that there’s no one-size-fits-all approach to nutrition, and that you should look at nutrition as an individual. Again, that’s a good stance to take. There are a lot of different ways to eat that can be good for you. For example, research shows that a ketogenic diet and a flexitarian diet both lead to significant health gains[*][*], despite being very different in their approach to eating. Metabolic typing encourages you to find something that works for you, which is an excellent way to view nutrition. But while metabolic typing has a few positives, other parts of it are less convincing. Cons of Metabolic Typing The major con of the metabolic type diet is that there’s no scientific research to back it up. There have been no clinical trials supporting the idea of three distinct metabolic types. There’s also little to no evidence for the theory behind metabolic typing — that your metabolism depends on your nervous system and how quickly your cells oxidize food. So far, there’s been only one published study on metabolic typing. It compared participants’ metabolic type, which they were assigned based on a questionnaire, to actual metabolic lab tests. There was no correlation between the participants’ supposed metabolic type and what lab tests showed about their metabolism. The researchers concluded that metabolic type testing is not a valid way to figure out your nutritional needs[*]. What to Eat for Your Metabolic Type Most nutrition experts agree that metabolic typing is inaccurate. It doesn’t seem to match up with what’s actually happening in your boy. However, there is value in trying a few different diets to see which one works best for you, and while its theory may be flawed, metabolic typing does lay out three healthy ways to eat. If you decide to try metabolic typing, these three food lists can help you figure out what foods to include in your diet. 1. Fat-Protein Efficient Foods This diet is similar to keto or other low-carb diets. Aim for the following macronutrient ratio, broken down by calories: 60% fat 30% protein 10% carbohydrates Foods that fit into a fat-protein efficient diet include: Red meat Pork Fatty fish (salmon, mackerel, etc.) Dairy (butter cheese, cream, whey protein) Full-fat yogurt Oils (olive, MCT, coconut) Avocado Low-carb greens (spinach, broccoli, etc.) Low-sugar fruits (blueberry, strawberry, raspberry, blackberry, etc.) 2. Carbohydrate Efficient Foods This diet is similar to flexitarian and other low-fat, mixed plant diets. Aim for the following macronutrient ratio, broken down by calories: 10% fat 20% protein 70% carbs Foods that fit into a carbohydrate efficient diet include: Lean chicken White fish Rice Quinoa Whole wheat products (if you tolerate gluten) Beans Potatoes Sweet potatoes Squash Carrots Fruits Green vegetables 3. Mixed Metabolism Foods A mixed metabolism diet has a more-or-less even split of macronutrients. Aim for the following macronutrient ratio, broken down by calories: 30% fat 30% protein 40% carbs Foods that fit into a mixed metabolism diet include: Red meat Fatty fish White fish Chicken Pork Olive oil Yogurt Cheese Rice Quinoa Beans Potatoes Sweet potatoes Squash Fresh fruits Green vegetables Takeway The metabolic type diet claims that people have different nutritional needs, depending on their metabolism. This is true — everyone’s body is unique, and it’s important to find a way of eating that makes you look and feel good. However, the theory behind metabolic typing has no evidence to back it up, and the little research done on the metabolic type diet suggests that it doesn’t work — your metabolic type doesn’t seem to match up with your actual metabolism. That said, the three diet plans that metabolic typing recommends are all based on proper nutrition, and are quite similar to other popular diets that do have a lot of research supporting them. If you decide to try metabolic type dieting, pay attention to how you feel, and don’t be afraid to make changes if something isn’t working for you. Nutrition is individual, and the best diet is the one that gives you the results you want.

Do you find you’re sluggish after a high-carb meal, but feel amazing after eating a big steak topped with butter? Maybe you have a vegetarian friend who’s just the opposite — meat makes them feel awful, but they stay fit and energetic on whole grains, beans, and potatoes. Perhaps yet another friend can go either way — it seems like they eat whatever they want and do just fine. Nutrition seems to vary broadly from person to person, which begs the question: how much of healthy eating is individual? That’s the question that metabolic type dieting claims to answer. Metabolic type dieting (also called metabolic typing) is based on the idea that your metabolism — the way your body turns food into energy — is unique to you. According to metabolic typing, you fall into one of three categories. You could be carb-efficient, built to run on grains and starches. Or you could be fat-protein efficient — you feel best when you eat plenty of fatty meat. Finally, you could have a mixed metabolism, meaning you do well with a balance of fat, carbs, and protein. Metabolic type dieting claims that it can help you figure out how your metabolism works, and that if you eat according to your category, you’ll be healthier and will feel better. This article will cover the theory behind metabolic type dieting, pros and cons of metabolic typing, and how to find your metabolic type, as well as a fat-protein efficient meal plan, carbohydrate efficient meal plan, and mixed type meal plan. In this article The Theory Behind Metabolic Type Dieting How to Find out Your Metabolic Type The 3 Different Metabolic Types Pros and Cons of the Metabolic Type Diet What to Eat for Your Metabolic Type Takeaway The Theory Behind Metabolic Type Dieting The theory behind metabolic type dieting began in the 1930s. It was based on a paper written by Weston A. Price, a Canadian dentist and founder of Canada’s National Dental Association. Throughout his years of dentistry, Price saw more and more patients come in with cavities and gum disease. He began to suspect what we now know is true: diet plays a significant role in dental health. Price became fascinated by the connection between nutrition and tooth decay. He decided to travel around the world, studying the diets and dental health of remote cultures. In 1939, Price summed up his travels in a research paper called Nutrition and Physical Degeneration: A Comparison of Primitive and Modern Diets and Their Effects[*]. He concluded that people all over the world were thriving on a wide variety of diets, and that a diet’s impact on health depends on genetics, local environment, climate, and even culture. In the 1970s, other researchers began expanding on Price’s ideas. They theorized that metabolism varies from person to person, and that each individual person’s metabolism depends largely on two factors: 1. Autonomic Nervous System Dominance Your autonomic nervous system controls many of your background bodily functions: blood flow, breathing, heartbeat, digestion, and so on. It’s divided into two branches: Your sympathetic nervous system, which increases blood flow, heart rate, alertness, and adrenaline release in response to stress (your “fight or flight” response). Your parasympathetic nervous system, which calms things back down, returns you to baseline, and, when you aren’t stressed or in danger, controls digestion. People who support a metabolic typing diet believe that, due to your parents’ genetics, your autonomic nervous system has one branch that’s stronger than the other. They claim that you digest and metabolize food differently depending on which branch of your nervous system is dominant. 2. Rate of Cellular Oxidation Cellular oxidation is the process your cells use to turn food into energy. Your cells have different processes for breaking down fat, carbs, and protein. Metabolic type dieters propose that some people oxidize food more quickly. They’re called fast oxidizers, and in theory, they’re healthier when they eat slow-digesting foods like animal protein and fat. On the other hand, slow oxidizers have a slower metabolism and do better when they eat lots of fast-burning carbohydrates and less protein and fat. How to Find out Your Metabolic Type You can take a free metabolic type quiz online. These quizzes usually ask you questions about your hunger levels, the types of food you crave, your personality, and the health issues you struggle with, then use your responses to assign you a metabolic type. Doctors and nutritionists who support metabolic typing may suggest you take blood or urine tests to figure out your metabolic type. They’ll often analyze your hormones, cholesterol levels, triglycerides, blood sugar levels, and other aspects of metabolic health. Some people also recommend measuring your blood pH. It’s worth mentioning that there’s no established set of tests or test criteria to figure out your metabolic type. The method varies depending on the online test you take, or on the doctor/nutritionist you see. The 3 Different Metabolic Types The metabolic type diet proposes that people fall into one of three different metabolic types, depending on their unique genetics and how their body processes food. The three metabolic types are: 1. Fat-Protein Efficient Metabolism Fat-protein efficient body types have high cellular oxidation and are parasympathetic dominant, meaning they burn through food fast and have strong appetites. If you’re fat-protein efficient, you get hungry every couple hours, especially when you eat carbs. You crave salty, fatty foods more than you crave sweets (e.g., you want nachos or fries, not gummy bears). You also tend to eat a lot of food, which makes it challenging to follow low-calorie diets. You may struggle with fatigue and anxiety. In theory, a lot of the fatigue, anxiety, weight gain, and cravings that fat-protein efficient types experience stems from eating the wrong kind of food. They burn through carbs too quickly, which leaves them hungry, tired, anxious, and irritable. If you’re fat-protein efficient, you should prioritize salty, fatty, high-protein, low-carb food. A sample meal might be a heavily salted ribeye steak with bacon-avocado-ranch salad on the side. 2. Carbohydrate Efficient Metabolism Carbohydrate efficient types have slow cellular oxidation and are sympathetic dominant, meaning they burn through food slowly and have light appetites. If you’re carbohydrate efficient, you don’t get hungry too often and tend to be a fairly light eater. When you do get hungry, though, you crave sugar above all else. You tend toward candy and desserts, and can struggle to stay at a healthy weight. You may also be dependent on caffeine or other stimulants and have a more goal-oriented, type-A personality. The theory is that carbohydrate efficient people crave sweets and depend on stimulants because their body wants high-quality carbs — whole grains, starchy vegetables, and so on. If you’re carbohydrate efficient, you should prioritize quality low-fat carb sources, and you should get your protein from chicken or fish instead of heavy red meat. A sample meal might be grilled chicken breast with wild rice, mushrooms, and spinach. 3. Mixed Metabolism Mixed metabolism types have neither fast nor slow cellular oxidation, and aren’t dominant in either branch of their nervous system. Under the metabolic type theory, this means they can process fat, carbs, and protein equally well and have average appetites. If you have a mixed metabolic type, you don’t get hungry too often. You may crave both sweet and salty or fatty foods, and you typically don’t have an issue with your weight. You may get anxious or fatigued if you eat too much fat and protein or too many carbs. Mixed metabolism people do well with a balance of macronutrients (fat, protein, and carbs). A sample meal might be salmon with butter sauce, roasted potatoes, and a side of broccoli. Pros and Cons of the Metabolic Type Diet Metabolic typing comes with both pros and cons. Pros of Metabolic Typing Regardless of which type you are, metabolic typing recommends a whole-food-based diet that is high in vegetables and low in processed snacks and refined sugars. That’s solid dietary advice. The metabolic type diet also claims that there’s no one-size-fits-all approach to nutrition, and that you should look at nutrition as an individual. Again, that’s a good stance to take. There are a lot of different ways to eat that can be good for you. For example, research shows that a ketogenic diet and a flexitarian diet both lead to significant health gains[*][*], despite being very different in their approach to eating. Metabolic typing encourages you to find something that works for you, which is an excellent way to view nutrition. But while metabolic typing has a few positives, other parts of it are less convincing. Cons of Metabolic Typing The major con of the metabolic type diet is that there’s no scientific research to back it up. There have been no clinical trials supporting the idea of three distinct metabolic types. There’s also little to no evidence for the theory behind metabolic typing — that your metabolism depends on your nervous system and how quickly your cells oxidize food. So far, there’s been only one published study on metabolic typing. It compared participants’ metabolic type, which they were assigned based on a questionnaire, to actual metabolic lab tests. There was no correlation between the participants’ supposed metabolic type and what lab tests showed about their metabolism. The researchers concluded that metabolic type testing is not a valid way to figure out your nutritional needs[*]. What to Eat for Your Metabolic Type Most nutrition experts agree that metabolic typing is inaccurate. It doesn’t seem to match up with what’s actually happening in your boy. However, there is value in trying a few different diets to see which one works best for you, and while its theory may be flawed, metabolic typing does lay out three healthy ways to eat. If you decide to try metabolic typing, these three food lists can help you figure out what foods to include in your diet. 1. Fat-Protein Efficient Foods This diet is similar to keto or other low-carb diets. Aim for the following macronutrient ratio, broken down by calories: 60% fat 30% protein 10% carbohydrates Foods that fit into a fat-protein efficient diet include: Red meat Pork Fatty fish (salmon, mackerel, etc.) Dairy (butter cheese, cream, whey protein) Full-fat yogurt Oils (olive, MCT, coconut) Avocado Low-carb greens (spinach, broccoli, etc.) Low-sugar fruits (blueberry, strawberry, raspberry, blackberry, etc.) 2. Carbohydrate Efficient Foods This diet is similar to flexitarian and other low-fat, mixed plant diets. Aim for the following macronutrient ratio, broken down by calories: 10% fat 20% protein 70% carbs Foods that fit into a carbohydrate efficient diet include: Lean chicken White fish Rice Quinoa Whole wheat products (if you tolerate gluten) Beans Potatoes Sweet potatoes Squash Carrots Fruits Green vegetables 3. Mixed Metabolism Foods A mixed metabolism diet has a more-or-less even split of macronutrients. Aim for the following macronutrient ratio, broken down by calories: 30% fat 30% protein 40% carbs Foods that fit into a mixed metabolism diet include: Red meat Fatty fish White fish Chicken Pork Olive oil Yogurt Cheese Rice Quinoa Beans Potatoes Sweet potatoes Squash Fresh fruits Green vegetables Takeway The metabolic type diet claims that people have different nutritional needs, depending on their metabolism. This is true — everyone’s body is unique, and it’s important to find a way of eating that makes you look and feel good. However, the theory behind metabolic typing has no evidence to back it up, and the little research done on the metabolic type diet suggests that it doesn’t work — your metabolic type doesn’t seem to match up with your actual metabolism. That said, the three diet plans that metabolic typing recommends are all based on proper nutrition, and are quite similar to other popular diets that do have a lot of research supporting them. If you decide to try metabolic type dieting, pay attention to how you feel, and don’t be afraid to make changes if something isn’t working for you. Nutrition is individual, and the best diet is the one that gives you the results you want.

Do you find you’re sluggish after a high-carb meal, but feel amazing after eating a big steak topped with butter? Maybe you have a vegetarian friend who’s just the opposite — meat makes them feel awful, but they stay fit and energetic on whole grains, beans, and potatoes. Perhaps yet another friend can go either way — it seems like they eat whatever they want and do just fine. Nutrition seems to vary broadly from person to person, which begs the question: how much of healthy eating is individual? That’s the question that metabolic type dieting claims to answer. Metabolic type dieting (also called metabolic typing) is based on the idea that your metabolism — the way your body turns food into energy — is unique to you. According to metabolic typing, you fall into one of three categories. You could be carb-efficient, built to run on grains and starches. Or you could be fat-protein efficient — you feel best when you eat plenty of fatty meat. Finally, you could have a mixed metabolism, meaning you do well with a balance of fat, carbs, and protein. Metabolic type dieting claims that it can help you figure out how your metabolism works, and that if you eat according to your category, you’ll be healthier and will feel better. This article will cover the theory behind metabolic type dieting, pros and cons of metabolic typing, and how to find your metabolic type, as well as a fat-protein efficient meal plan, carbohydrate efficient meal plan, and mixed type meal plan. In this article The Theory Behind Metabolic Type Dieting How to Find out Your Metabolic Type The 3 Different Metabolic Types Pros and Cons of the Metabolic Type Diet What to Eat for Your Metabolic Type Takeaway The Theory Behind Metabolic Type Dieting The theory behind metabolic type dieting began in the 1930s. It was based on a paper written by Weston A. Price, a Canadian dentist and founder of Canada’s National Dental Association. Throughout his years of dentistry, Price saw more and more patients come in with cavities and gum disease. He began to suspect what we now know is true: diet plays a significant role in dental health. Price became fascinated by the connection between nutrition and tooth decay. He decided to travel around the world, studying the diets and dental health of remote cultures. In 1939, Price summed up his travels in a research paper called Nutrition and Physical Degeneration: A Comparison of Primitive and Modern Diets and Their Effects[*]. He concluded that people all over the world were thriving on a wide variety of diets, and that a diet’s impact on health depends on genetics, local environment, climate, and even culture. In the 1970s, other researchers began expanding on Price’s ideas. They theorized that metabolism varies from person to person, and that each individual person’s metabolism depends largely on two factors: 1. Autonomic Nervous System Dominance Your autonomic nervous system controls many of your background bodily functions: blood flow, breathing, heartbeat, digestion, and so on. It’s divided into two branches: Your sympathetic nervous system, which increases blood flow, heart rate, alertness, and adrenaline release in response to stress (your “fight or flight” response). Your parasympathetic nervous system, which calms things back down, returns you to baseline, and, when you aren’t stressed or in danger, controls digestion. People who support a metabolic typing diet believe that, due to your parents’ genetics, your autonomic nervous system has one branch that’s stronger than the other. They claim that you digest and metabolize food differently depending on which branch of your nervous system is dominant. 2. Rate of Cellular Oxidation Cellular oxidation is the process your cells use to turn food into energy. Your cells have different processes for breaking down fat, carbs, and protein. Metabolic type dieters propose that some people oxidize food more quickly. They’re called fast oxidizers, and in theory, they’re healthier when they eat slow-digesting foods like animal protein and fat. On the other hand, slow oxidizers have a slower metabolism and do better when they eat lots of fast-burning carbohydrates and less protein and fat. How to Find out Your Metabolic Type You can take a free metabolic type quiz online. These quizzes usually ask you questions about your hunger levels, the types of food you crave, your personality, and the health issues you struggle with, then use your responses to assign you a metabolic type. Doctors and nutritionists who support metabolic typing may suggest you take blood or urine tests to figure out your metabolic type. They’ll often analyze your hormones, cholesterol levels, triglycerides, blood sugar levels, and other aspects of metabolic health. Some people also recommend measuring your blood pH. It’s worth mentioning that there’s no established set of tests or test criteria to figure out your metabolic type. The method varies depending on the online test you take, or on the doctor/nutritionist you see. The 3 Different Metabolic Types The metabolic type diet proposes that people fall into one of three different metabolic types, depending on their unique genetics and how their body processes food. The three metabolic types are: 1. Fat-Protein Efficient Metabolism Fat-protein efficient body types have high cellular oxidation and are parasympathetic dominant, meaning they burn through food fast and have strong appetites. If you’re fat-protein efficient, you get hungry every couple hours, especially when you eat carbs. You crave salty, fatty foods more than you crave sweets (e.g., you want nachos or fries, not gummy bears). You also tend to eat a lot of food, which makes it challenging to follow low-calorie diets. You may struggle with fatigue and anxiety. In theory, a lot of the fatigue, anxiety, weight gain, and cravings that fat-protein efficient types experience stems from eating the wrong kind of food. They burn through carbs too quickly, which leaves them hungry, tired, anxious, and irritable. If you’re fat-protein efficient, you should prioritize salty, fatty, high-protein, low-carb food. A sample meal might be a heavily salted ribeye steak with bacon-avocado-ranch salad on the side. 2. Carbohydrate Efficient Metabolism Carbohydrate efficient types have slow cellular oxidation and are sympathetic dominant, meaning they burn through food slowly and have light appetites. If you’re carbohydrate efficient, you don’t get hungry too often and tend to be a fairly light eater. When you do get hungry, though, you crave sugar above all else. You tend toward candy and desserts, and can struggle to stay at a healthy weight. You may also be dependent on caffeine or other stimulants and have a more goal-oriented, type-A personality. The theory is that carbohydrate efficient people crave sweets and depend on stimulants because their body wants high-quality carbs — whole grains, starchy vegetables, and so on. If you’re carbohydrate efficient, you should prioritize quality low-fat carb sources, and you should get your protein from chicken or fish instead of heavy red meat. A sample meal might be grilled chicken breast with wild rice, mushrooms, and spinach. 3. Mixed Metabolism Mixed metabolism types have neither fast nor slow cellular oxidation, and aren’t dominant in either branch of their nervous system. Under the metabolic type theory, this means they can process fat, carbs, and protein equally well and have average appetites. If you have a mixed metabolic type, you don’t get hungry too often. You may crave both sweet and salty or fatty foods, and you typically don’t have an issue with your weight. You may get anxious or fatigued if you eat too much fat and protein or too many carbs. Mixed metabolism people do well with a balance of macronutrients (fat, protein, and carbs). A sample meal might be salmon with butter sauce, roasted potatoes, and a side of broccoli. Pros and Cons of the Metabolic Type Diet Metabolic typing comes with both pros and cons. Pros of Metabolic Typing Regardless of which type you are, metabolic typing recommends a whole-food-based diet that is high in vegetables and low in processed snacks and refined sugars. That’s solid dietary advice. The metabolic type diet also claims that there’s no one-size-fits-all approach to nutrition, and that you should look at nutrition as an individual. Again, that’s a good stance to take. There are a lot of different ways to eat that can be good for you. For example, research shows that a ketogenic diet and a flexitarian diet both lead to significant health gains[*][*], despite being very different in their approach to eating. Metabolic typing encourages you to find something that works for you, which is an excellent way to view nutrition. But while metabolic typing has a few positives, other parts of it are less convincing. Cons of Metabolic Typing The major con of the metabolic type diet is that there’s no scientific research to back it up. There have been no clinical trials supporting the idea of three distinct metabolic types. There’s also little to no evidence for the theory behind metabolic typing — that your metabolism depends on your nervous system and how quickly your cells oxidize food. So far, there’s been only one published study on metabolic typing. It compared participants’ metabolic type, which they were assigned based on a questionnaire, to actual metabolic lab tests. There was no correlation between the participants’ supposed metabolic type and what lab tests showed about their metabolism. The researchers concluded that metabolic type testing is not a valid way to figure out your nutritional needs[*]. What to Eat for Your Metabolic Type Most nutrition experts agree that metabolic typing is inaccurate. It doesn’t seem to match up with what’s actually happening in your boy. However, there is value in trying a few different diets to see which one works best for you, and while its theory may be flawed, metabolic typing does lay out three healthy ways to eat. If you decide to try metabolic typing, these three food lists can help you figure out what foods to include in your diet. 1. Fat-Protein Efficient Foods This diet is similar to keto or other low-carb diets. Aim for the following macronutrient ratio, broken down by calories: 60% fat 30% protein 10% carbohydrates Foods that fit into a fat-protein efficient diet include: Red meat Pork Fatty fish (salmon, mackerel, etc.) Dairy (butter cheese, cream, whey protein) Full-fat yogurt Oils (olive, MCT, coconut) Avocado Low-carb greens (spinach, broccoli, etc.) Low-sugar fruits (blueberry, strawberry, raspberry, blackberry, etc.) 2. Carbohydrate Efficient Foods This diet is similar to flexitarian and other low-fat, mixed plant diets. Aim for the following macronutrient ratio, broken down by calories: 10% fat 20% protein 70% carbs Foods that fit into a carbohydrate efficient diet include: Lean chicken White fish Rice Quinoa Whole wheat products (if you tolerate gluten) Beans Potatoes Sweet potatoes Squash Carrots Fruits Green vegetables 3. Mixed Metabolism Foods A mixed metabolism diet has a more-or-less even split of macronutrients. Aim for the following macronutrient ratio, broken down by calories: 30% fat 30% protein 40% carbs Foods that fit into a mixed metabolism diet include: Red meat Fatty fish White fish Chicken Pork Olive oil Yogurt Cheese Rice Quinoa Beans Potatoes Sweet potatoes Squash Fresh fruits Green vegetables Takeway The metabolic type diet claims that people have different nutritional needs, depending on their metabolism. This is true — everyone’s body is unique, and it’s important to find a way of eating that makes you look and feel good. However, the theory behind metabolic typing has no evidence to back it up, and the little research done on the metabolic type diet suggests that it doesn’t work — your metabolic type doesn’t seem to match up with your actual metabolism. That said, the three diet plans that metabolic typing recommends are all based on proper nutrition, and are quite similar to other popular diets that do have a lot of research supporting them. If you decide to try metabolic type dieting, pay attention to how you feel, and don’t be afraid to make changes if something isn’t working for you. Nutrition is individual, and the best diet is the one that gives you the results you want.

Do you find you’re sluggish after a high-carb meal, but feel amazing after eating a big steak topped with butter? Maybe you have a vegetarian friend who’s just the opposite — meat makes them feel awful, but they stay fit and energetic on whole grains, beans, and potatoes. Perhaps yet another friend can go either way — it seems like they eat whatever they want and do just fine. Nutrition seems to vary broadly from person to person, which begs the question: how much of healthy eating is individual? That’s the question that metabolic type dieting claims to answer. Metabolic type dieting (also called metabolic typing) is based on the idea that your metabolism — the way your body turns food into energy — is unique to you. According to metabolic typing, you fall into one of three categories. You could be carb-efficient, built to run on grains and starches. Or you could be fat-protein efficient — you feel best when you eat plenty of fatty meat. Finally, you could have a mixed metabolism, meaning you do well with a balance of fat, carbs, and protein. Metabolic type dieting claims that it can help you figure out how your metabolism works, and that if you eat according to your category, you’ll be healthier and will feel better. This article will cover the theory behind metabolic type dieting, pros and cons of metabolic typing, and how to find your metabolic type, as well as a fat-protein efficient meal plan, carbohydrate efficient meal plan, and mixed type meal plan. In this article The Theory Behind Metabolic Type Dieting How to Find out Your Metabolic Type The 3 Different Metabolic Types Pros and Cons of the Metabolic Type Diet What to Eat for Your Metabolic Type Takeaway The Theory Behind Metabolic Type Dieting The theory behind metabolic type dieting began in the 1930s. It was based on a paper written by Weston A. Price, a Canadian dentist and founder of Canada’s National Dental Association. Throughout his years of dentistry, Price saw more and more patients come in with cavities and gum disease. He began to suspect what we now know is true: diet plays a significant role in dental health. Price became fascinated by the connection between nutrition and tooth decay. He decided to travel around the world, studying the diets and dental health of remote cultures. In 1939, Price summed up his travels in a research paper called Nutrition and Physical Degeneration: A Comparison of Primitive and Modern Diets and Their Effects[*]. He concluded that people all over the world were thriving on a wide variety of diets, and that a diet’s impact on health depends on genetics, local environment, climate, and even culture. In the 1970s, other researchers began expanding on Price’s ideas. They theorized that metabolism varies from person to person, and that each individual person’s metabolism depends largely on two factors: 1. Autonomic Nervous System Dominance Your autonomic nervous system controls many of your background bodily functions: blood flow, breathing, heartbeat, digestion, and so on. It’s divided into two branches: Your sympathetic nervous system, which increases blood flow, heart rate, alertness, and adrenaline release in response to stress (your “fight or flight” response). Your parasympathetic nervous system, which calms things back down, returns you to baseline, and, when you aren’t stressed or in danger, controls digestion. People who support a metabolic typing diet believe that, due to your parents’ genetics, your autonomic nervous system has one branch that’s stronger than the other. They claim that you digest and metabolize food differently depending on which branch of your nervous system is dominant. 2. Rate of Cellular Oxidation Cellular oxidation is the process your cells use to turn food into energy. Your cells have different processes for breaking down fat, carbs, and protein. Metabolic type dieters propose that some people oxidize food more quickly. They’re called fast oxidizers, and in theory, they’re healthier when they eat slow-digesting foods like animal protein and fat. On the other hand, slow oxidizers have a slower metabolism and do better when they eat lots of fast-burning carbohydrates and less protein and fat. How to Find out Your Metabolic Type You can take a free metabolic type quiz online. These quizzes usually ask you questions about your hunger levels, the types of food you crave, your personality, and the health issues you struggle with, then use your responses to assign you a metabolic type. Doctors and nutritionists who support metabolic typing may suggest you take blood or urine tests to figure out your metabolic type. They’ll often analyze your hormones, cholesterol levels, triglycerides, blood sugar levels, and other aspects of metabolic health. Some people also recommend measuring your blood pH. It’s worth mentioning that there’s no established set of tests or test criteria to figure out your metabolic type. The method varies depending on the online test you take, or on the doctor/nutritionist you see. The 3 Different Metabolic Types The metabolic type diet proposes that people fall into one of three different metabolic types, depending on their unique genetics and how their body processes food. The three metabolic types are: 1. Fat-Protein Efficient Metabolism Fat-protein efficient body types have high cellular oxidation and are parasympathetic dominant, meaning they burn through food fast and have strong appetites. If you’re fat-protein efficient, you get hungry every couple hours, especially when you eat carbs. You crave salty, fatty foods more than you crave sweets (e.g., you want nachos or fries, not gummy bears). You also tend to eat a lot of food, which makes it challenging to follow low-calorie diets. You may struggle with fatigue and anxiety. In theory, a lot of the fatigue, anxiety, weight gain, and cravings that fat-protein efficient types experience stems from eating the wrong kind of food. They burn through carbs too quickly, which leaves them hungry, tired, anxious, and irritable. If you’re fat-protein efficient, you should prioritize salty, fatty, high-protein, low-carb food. A sample meal might be a heavily salted ribeye steak with bacon-avocado-ranch salad on the side. 2. Carbohydrate Efficient Metabolism Carbohydrate efficient types have slow cellular oxidation and are sympathetic dominant, meaning they burn through food slowly and have light appetites. If you’re carbohydrate efficient, you don’t get hungry too often and tend to be a fairly light eater. When you do get hungry, though, you crave sugar above all else. You tend toward candy and desserts, and can struggle to stay at a healthy weight. You may also be dependent on caffeine or other stimulants and have a more goal-oriented, type-A personality. The theory is that carbohydrate efficient people crave sweets and depend on stimulants because their body wants high-quality carbs — whole grains, starchy vegetables, and so on. If you’re carbohydrate efficient, you should prioritize quality low-fat carb sources, and you should get your protein from chicken or fish instead of heavy red meat. A sample meal might be grilled chicken breast with wild rice, mushrooms, and spinach. 3. Mixed Metabolism Mixed metabolism types have neither fast nor slow cellular oxidation, and aren’t dominant in either branch of their nervous system. Under the metabolic type theory, this means they can process fat, carbs, and protein equally well and have average appetites. If you have a mixed metabolic type, you don’t get hungry too often. You may crave both sweet and salty or fatty foods, and you typically don’t have an issue with your weight. You may get anxious or fatigued if you eat too much fat and protein or too many carbs. Mixed metabolism people do well with a balance of macronutrients (fat, protein, and carbs). A sample meal might be salmon with butter sauce, roasted potatoes, and a side of broccoli. Pros and Cons of the Metabolic Type Diet Metabolic typing comes with both pros and cons. Pros of Metabolic Typing Regardless of which type you are, metabolic typing recommends a whole-food-based diet that is high in vegetables and low in processed snacks and refined sugars. That’s solid dietary advice. The metabolic type diet also claims that there’s no one-size-fits-all approach to nutrition, and that you should look at nutrition as an individual. Again, that’s a good stance to take. There are a lot of different ways to eat that can be good for you. For example, research shows that a ketogenic diet and a flexitarian diet both lead to significant health gains[*][*], despite being very different in their approach to eating. Metabolic typing encourages you to find something that works for you, which is an excellent way to view nutrition. But while metabolic typing has a few positives, other parts of it are less convincing. Cons of Metabolic Typing The major con of the metabolic type diet is that there’s no scientific research to back it up. There have been no clinical trials supporting the idea of three distinct metabolic types. There’s also little to no evidence for the theory behind metabolic typing — that your metabolism depends on your nervous system and how quickly your cells oxidize food. So far, there’s been only one published study on metabolic typing. It compared participants’ metabolic type, which they were assigned based on a questionnaire, to actual metabolic lab tests. There was no correlation between the participants’ supposed metabolic type and what lab tests showed about their metabolism. The researchers concluded that metabolic type testing is not a valid way to figure out your nutritional needs[*]. What to Eat for Your Metabolic Type Most nutrition experts agree that metabolic typing is inaccurate. It doesn’t seem to match up with what’s actually happening in your boy. However, there is value in trying a few different diets to see which one works best for you, and while its theory may be flawed, metabolic typing does lay out three healthy ways to eat. If you decide to try metabolic typing, these three food lists can help you figure out what foods to include in your diet. 1. Fat-Protein Efficient Foods This diet is similar to keto or other low-carb diets. Aim for the following macronutrient ratio, broken down by calories: 60% fat 30% protein 10% carbohydrates Foods that fit into a fat-protein efficient diet include: Red meat Pork Fatty fish (salmon, mackerel, etc.) Dairy (butter cheese, cream, whey protein) Full-fat yogurt Oils (olive, MCT, coconut) Avocado Low-carb greens (spinach, broccoli, etc.) Low-sugar fruits (blueberry, strawberry, raspberry, blackberry, etc.) 2. Carbohydrate Efficient Foods This diet is similar to flexitarian and other low-fat, mixed plant diets. Aim for the following macronutrient ratio, broken down by calories: 10% fat 20% protein 70% carbs Foods that fit into a carbohydrate efficient diet include: Lean chicken White fish Rice Quinoa Whole wheat products (if you tolerate gluten) Beans Potatoes Sweet potatoes Squash Carrots Fruits Green vegetables 3. Mixed Metabolism Foods A mixed metabolism diet has a more-or-less even split of macronutrients. Aim for the following macronutrient ratio, broken down by calories: 30% fat 30% protein 40% carbs Foods that fit into a mixed metabolism diet include: Red meat Fatty fish White fish Chicken Pork Olive oil Yogurt Cheese Rice Quinoa Beans Potatoes Sweet potatoes Squash Fresh fruits Green vegetables Takeway The metabolic type diet claims that people have different nutritional needs, depending on their metabolism. This is true — everyone’s body is unique, and it’s important to find a way of eating that makes you look and feel good. However, the theory behind metabolic typing has no evidence to back it up, and the little research done on the metabolic type diet suggests that it doesn’t work — your metabolic type doesn’t seem to match up with your actual metabolism. That said, the three diet plans that metabolic typing recommends are all based on proper nutrition, and are quite similar to other popular diets that do have a lot of research supporting them. If you decide to try metabolic type dieting, pay attention to how you feel, and don’t be afraid to make changes if something isn’t working for you. Nutrition is individual, and the best diet is the one that gives you the results you want.

Do you find you’re sluggish after a high-carb meal, but feel amazing after eating a big steak topped with butter? Maybe you have a vegetarian friend who’s just the opposite — meat makes them feel awful, but they stay fit and energetic on whole grains, beans, and potatoes. Perhaps yet another friend can go either way — it seems like they eat whatever they want and do just fine. Nutrition seems to vary broadly from person to person, which begs the question: how much of healthy eating is individual? That’s the question that metabolic type dieting claims to answer. Metabolic type dieting (also called metabolic typing) is based on the idea that your metabolism — the way your body turns food into energy — is unique to you. According to metabolic typing, you fall into one of three categories. You could be carb-efficient, built to run on grains and starches. Or you could be fat-protein efficient — you feel best when you eat plenty of fatty meat. Finally, you could have a mixed metabolism, meaning you do well with a balance of fat, carbs, and protein. Metabolic type dieting claims that it can help you figure out how your metabolism works, and that if you eat according to your category, you’ll be healthier and will feel better. This article will cover the theory behind metabolic type dieting, pros and cons of metabolic typing, and how to find your metabolic type, as well as a fat-protein efficient meal plan, carbohydrate efficient meal plan, and mixed type meal plan. In this article The Theory Behind Metabolic Type Dieting How to Find out Your Metabolic Type The 3 Different Metabolic Types Pros and Cons of the Metabolic Type Diet What to Eat for Your Metabolic Type Takeaway The Theory Behind Metabolic Type Dieting The theory behind metabolic type dieting began in the 1930s. It was based on a paper written by Weston A. Price, a Canadian dentist and founder of Canada’s National Dental Association. Throughout his years of dentistry, Price saw more and more patients come in with cavities and gum disease. He began to suspect what we now know is true: diet plays a significant role in dental health. Price became fascinated by the connection between nutrition and tooth decay. He decided to travel around the world, studying the diets and dental health of remote cultures. In 1939, Price summed up his travels in a research paper called Nutrition and Physical Degeneration: A Comparison of Primitive and Modern Diets and Their Effects[*]. He concluded that people all over the world were thriving on a wide variety of diets, and that a diet’s impact on health depends on genetics, local environment, climate, and even culture. In the 1970s, other researchers began expanding on Price’s ideas. They theorized that metabolism varies from person to person, and that each individual person’s metabolism depends largely on two factors: 1. Autonomic Nervous System Dominance Your autonomic nervous system controls many of your background bodily functions: blood flow, breathing, heartbeat, digestion, and so on. It’s divided into two branches: Your sympathetic nervous system, which increases blood flow, heart rate, alertness, and adrenaline release in response to stress (your “fight or flight” response). Your parasympathetic nervous system, which calms things back down, returns you to baseline, and, when you aren’t stressed or in danger, controls digestion. People who support a metabolic typing diet believe that, due to your parents’ genetics, your autonomic nervous system has one branch that’s stronger than the other. They claim that you digest and metabolize food differently depending on which branch of your nervous system is dominant. 2. Rate of Cellular Oxidation Cellular oxidation is the process your cells use to turn food into energy. Your cells have different processes for breaking down fat, carbs, and protein. Metabolic type dieters propose that some people oxidize food more quickly. They’re called fast oxidizers, and in theory, they’re healthier when they eat slow-digesting foods like animal protein and fat. On the other hand, slow oxidizers have a slower metabolism and do better when they eat lots of fast-burning carbohydrates and less protein and fat. How to Find out Your Metabolic Type You can take a free metabolic type quiz online. These quizzes usually ask you questions about your hunger levels, the types of food you crave, your personality, and the health issues you struggle with, then use your responses to assign you a metabolic type. Doctors and nutritionists who support metabolic typing may suggest you take blood or urine tests to figure out your metabolic type. They’ll often analyze your hormones, cholesterol levels, triglycerides, blood sugar levels, and other aspects of metabolic health. Some people also recommend measuring your blood pH. It’s worth mentioning that there’s no established set of tests or test criteria to figure out your metabolic type. The method varies depending on the online test you take, or on the doctor/nutritionist you see. The 3 Different Metabolic Types The metabolic type diet proposes that people fall into one of three different metabolic types, depending on their unique genetics and how their body processes food. The three metabolic types are: 1. Fat-Protein Efficient Metabolism Fat-protein efficient body types have high cellular oxidation and are parasympathetic dominant, meaning they burn through food fast and have strong appetites. If you’re fat-protein efficient, you get hungry every couple hours, especially when you eat carbs. You crave salty, fatty foods more than you crave sweets (e.g., you want nachos or fries, not gummy bears). You also tend to eat a lot of food, which makes it challenging to follow low-calorie diets. You may struggle with fatigue and anxiety. In theory, a lot of the fatigue, anxiety, weight gain, and cravings that fat-protein efficient types experience stems from eating the wrong kind of food. They burn through carbs too quickly, which leaves them hungry, tired, anxious, and irritable. If you’re fat-protein efficient, you should prioritize salty, fatty, high-protein, low-carb food. A sample meal might be a heavily salted ribeye steak with bacon-avocado-ranch salad on the side. 2. Carbohydrate Efficient Metabolism Carbohydrate efficient types have slow cellular oxidation and are sympathetic dominant, meaning they burn through food slowly and have light appetites. If you’re carbohydrate efficient, you don’t get hungry too often and tend to be a fairly light eater. When you do get hungry, though, you crave sugar above all else. You tend toward candy and desserts, and can struggle to stay at a healthy weight. You may also be dependent on caffeine or other stimulants and have a more goal-oriented, type-A personality. The theory is that carbohydrate efficient people crave sweets and depend on stimulants because their body wants high-quality carbs — whole grains, starchy vegetables, and so on. If you’re carbohydrate efficient, you should prioritize quality low-fat carb sources, and you should get your protein from chicken or fish instead of heavy red meat. A sample meal might be grilled chicken breast with wild rice, mushrooms, and spinach. 3. Mixed Metabolism Mixed metabolism types have neither fast nor slow cellular oxidation, and aren’t dominant in either branch of their nervous system. Under the metabolic type theory, this means they can process fat, carbs, and protein equally well and have average appetites. If you have a mixed metabolic type, you don’t get hungry too often. You may crave both sweet and salty or fatty foods, and you typically don’t have an issue with your weight. You may get anxious or fatigued if you eat too much fat and protein or too many carbs. Mixed metabolism people do well with a balance of macronutrients (fat, protein, and carbs). A sample meal might be salmon with butter sauce, roasted potatoes, and a side of broccoli. Pros and Cons of the Metabolic Type Diet Metabolic typing comes with both pros and cons. Pros of Metabolic Typing Regardless of which type you are, metabolic typing recommends a whole-food-based diet that is high in vegetables and low in processed snacks and refined sugars. That’s solid dietary advice. The metabolic type diet also claims that there’s no one-size-fits-all approach to nutrition, and that you should look at nutrition as an individual. Again, that’s a good stance to take. There are a lot of different ways to eat that can be good for you. For example, research shows that a ketogenic diet and a flexitarian diet both lead to significant health gains[*][*], despite being very different in their approach to eating. Metabolic typing encourages you to find something that works for you, which is an excellent way to view nutrition. But while metabolic typing has a few positives, other parts of it are less convincing. Cons of Metabolic Typing The major con of the metabolic type diet is that there’s no scientific research to back it up. There have been no clinical trials supporting the idea of three distinct metabolic types. There’s also little to no evidence for the theory behind metabolic typing — that your metabolism depends on your nervous system and how quickly your cells oxidize food. So far, there’s been only one published study on metabolic typing. It compared participants’ metabolic type, which they were assigned based on a questionnaire, to actual metabolic lab tests. There was no correlation between the participants’ supposed metabolic type and what lab tests showed about their metabolism. The researchers concluded that metabolic type testing is not a valid way to figure out your nutritional needs[*]. What to Eat for Your Metabolic Type Most nutrition experts agree that metabolic typing is inaccurate. It doesn’t seem to match up with what’s actually happening in your boy. However, there is value in trying a few different diets to see which one works best for you, and while its theory may be flawed, metabolic typing does lay out three healthy ways to eat. If you decide to try metabolic typing, these three food lists can help you figure out what foods to include in your diet. 1. Fat-Protein Efficient Foods This diet is similar to keto or other low-carb diets. Aim for the following macronutrient ratio, broken down by calories: 60% fat 30% protein 10% carbohydrates Foods that fit into a fat-protein efficient diet include: Red meat Pork Fatty fish (salmon, mackerel, etc.) Dairy (butter cheese, cream, whey protein) Full-fat yogurt Oils (olive, MCT, coconut) Avocado Low-carb greens (spinach, broccoli, etc.) Low-sugar fruits (blueberry, strawberry, raspberry, blackberry, etc.) 2. Carbohydrate Efficient Foods This diet is similar to flexitarian and other low-fat, mixed plant diets. Aim for the following macronutrient ratio, broken down by calories: 10% fat 20% protein 70% carbs Foods that fit into a carbohydrate efficient diet include: Lean chicken White fish Rice Quinoa Whole wheat products (if you tolerate gluten) Beans Potatoes Sweet potatoes Squash Carrots Fruits Green vegetables 3. Mixed Metabolism Foods A mixed metabolism diet has a more-or-less even split of macronutrients. Aim for the following macronutrient ratio, broken down by calories: 30% fat 30% protein 40% carbs Foods that fit into a mixed metabolism diet include: Red meat Fatty fish White fish Chicken Pork Olive oil Yogurt Cheese Rice Quinoa Beans Potatoes Sweet potatoes Squash Fresh fruits Green vegetables Takeway The metabolic type diet claims that people have different nutritional needs, depending on their metabolism. This is true — everyone’s body is unique, and it’s important to find a way of eating that makes you look and feel good. However, the theory behind metabolic typing has no evidence to back it up, and the little research done on the metabolic type diet suggests that it doesn’t work — your metabolic type doesn’t seem to match up with your actual metabolism. That said, the three diet plans that metabolic typing recommends are all based on proper nutrition, and are quite similar to other popular diets that do have a lot of research supporting them. If you decide to try metabolic type dieting, pay attention to how you feel, and don’t be afraid to make changes if something isn’t working for you. Nutrition is individual, and the best diet is the one that gives you the results you want.

Learn more about fat protein efficiency and how figuring out your metabolism type could help you adjust your macros and lose stubborn weight.

Do you find you’re sluggish after a high-carb meal, but feel amazing after eating a big steak topped with butter? Maybe you have a vegetarian friend who’s just the opposite — meat makes them feel awful, but they stay fit and energetic on whole grains, beans, and potatoes. Perhaps yet another friend can go either way — it seems like they eat whatever they want and do just fine. Nutrition seems to vary broadly from person to person, which begs the question: how much of healthy eating is individual? That’s the question that metabolic type dieting claims to answer. Metabolic type dieting (also called metabolic typing) is based on the idea that your metabolism — the way your body turns food into energy — is unique to you. According to metabolic typing, you fall into one of three categories. You could be carb-efficient, built to run on grains and starches. Or you could be fat-protein efficient — you feel best when you eat plenty of fatty meat. Finally, you could have a mixed metabolism, meaning you do well with a balance of fat, carbs, and protein. Metabolic type dieting claims that it can help you figure out how your metabolism works, and that if you eat according to your category, you’ll be healthier and will feel better. This article will cover the theory behind metabolic type dieting, pros and cons of metabolic typing, and how to find your metabolic type, as well as a fat-protein efficient meal plan, carbohydrate efficient meal plan, and mixed type meal plan. In this article The Theory Behind Metabolic Type Dieting How to Find out Your Metabolic Type The 3 Different Metabolic Types Pros and Cons of the Metabolic Type Diet What to Eat for Your Metabolic Type Takeaway The Theory Behind Metabolic Type Dieting The theory behind metabolic type dieting began in the 1930s. It was based on a paper written by Weston A. Price, a Canadian dentist and founder of Canada’s National Dental Association. Throughout his years of dentistry, Price saw more and more patients come in with cavities and gum disease. He began to suspect what we now know is true: diet plays a significant role in dental health. Price became fascinated by the connection between nutrition and tooth decay. He decided to travel around the world, studying the diets and dental health of remote cultures. In 1939, Price summed up his travels in a research paper called Nutrition and Physical Degeneration: A Comparison of Primitive and Modern Diets and Their Effects[*]. He concluded that people all over the world were thriving on a wide variety of diets, and that a diet’s impact on health depends on genetics, local environment, climate, and even culture. In the 1970s, other researchers began expanding on Price’s ideas. They theorized that metabolism varies from person to person, and that each individual person’s metabolism depends largely on two factors: 1. Autonomic Nervous System Dominance Your autonomic nervous system controls many of your background bodily functions: blood flow, breathing, heartbeat, digestion, and so on. It’s divided into two branches: Your sympathetic nervous system, which increases blood flow, heart rate, alertness, and adrenaline release in response to stress (your “fight or flight” response). Your parasympathetic nervous system, which calms things back down, returns you to baseline, and, when you aren’t stressed or in danger, controls digestion. People who support a metabolic typing diet believe that, due to your parents’ genetics, your autonomic nervous system has one branch that’s stronger than the other. They claim that you digest and metabolize food differently depending on which branch of your nervous system is dominant. 2. Rate of Cellular Oxidation Cellular oxidation is the process your cells use to turn food into energy. Your cells have different processes for breaking down fat, carbs, and protein. Metabolic type dieters propose that some people oxidize food more quickly. They’re called fast oxidizers, and in theory, they’re healthier when they eat slow-digesting foods like animal protein and fat. On the other hand, slow oxidizers have a slower metabolism and do better when they eat lots of fast-burning carbohydrates and less protein and fat. How to Find out Your Metabolic Type You can take a free metabolic type quiz online. These quizzes usually ask you questions about your hunger levels, the types of food you crave, your personality, and the health issues you struggle with, then use your responses to assign you a metabolic type. Doctors and nutritionists who support metabolic typing may suggest you take blood or urine tests to figure out your metabolic type. They’ll often analyze your hormones, cholesterol levels, triglycerides, blood sugar levels, and other aspects of metabolic health. Some people also recommend measuring your blood pH. It’s worth mentioning that there’s no established set of tests or test criteria to figure out your metabolic type. The method varies depending on the online test you take, or on the doctor/nutritionist you see. The 3 Different Metabolic Types The metabolic type diet proposes that people fall into one of three different metabolic types, depending on their unique genetics and how their body processes food. The three metabolic types are: 1. Fat-Protein Efficient Metabolism Fat-protein efficient body types have high cellular oxidation and are parasympathetic dominant, meaning they burn through food fast and have strong appetites. If you’re fat-protein efficient, you get hungry every couple hours, especially when you eat carbs. You crave salty, fatty foods more than you crave sweets (e.g., you want nachos or fries, not gummy bears). You also tend to eat a lot of food, which makes it challenging to follow low-calorie diets. You may struggle with fatigue and anxiety. In theory, a lot of the fatigue, anxiety, weight gain, and cravings that fat-protein efficient types experience stems from eating the wrong kind of food. They burn through carbs too quickly, which leaves them hungry, tired, anxious, and irritable. If you’re fat-protein efficient, you should prioritize salty, fatty, high-protein, low-carb food. A sample meal might be a heavily salted ribeye steak with bacon-avocado-ranch salad on the side. 2. Carbohydrate Efficient Metabolism Carbohydrate efficient types have slow cellular oxidation and are sympathetic dominant, meaning they burn through food slowly and have light appetites. If you’re carbohydrate efficient, you don’t get hungry too often and tend to be a fairly light eater. When you do get hungry, though, you crave sugar above all else. You tend toward candy and desserts, and can struggle to stay at a healthy weight. You may also be dependent on caffeine or other stimulants and have a more goal-oriented, type-A personality. The theory is that carbohydrate efficient people crave sweets and depend on stimulants because their body wants high-quality carbs — whole grains, starchy vegetables, and so on. If you’re carbohydrate efficient, you should prioritize quality low-fat carb sources, and you should get your protein from chicken or fish instead of heavy red meat. A sample meal might be grilled chicken breast with wild rice, mushrooms, and spinach. 3. Mixed Metabolism Mixed metabolism types have neither fast nor slow cellular oxidation, and aren’t dominant in either branch of their nervous system. Under the metabolic type theory, this means they can process fat, carbs, and protein equally well and have average appetites. If you have a mixed metabolic type, you don’t get hungry too often. You may crave both sweet and salty or fatty foods, and you typically don’t have an issue with your weight. You may get anxious or fatigued if you eat too much fat and protein or too many carbs. Mixed metabolism people do well with a balance of macronutrients (fat, protein, and carbs). A sample meal might be salmon with butter sauce, roasted potatoes, and a side of broccoli. Pros and Cons of the Metabolic Type Diet Metabolic typing comes with both pros and cons. Pros of Metabolic Typing Regardless of which type you are, metabolic typing recommends a whole-food-based diet that is high in vegetables and low in processed snacks and refined sugars. That’s solid dietary advice. The metabolic type diet also claims that there’s no one-size-fits-all approach to nutrition, and that you should look at nutrition as an individual. Again, that’s a good stance to take. There are a lot of different ways to eat that can be good for you. For example, research shows that a ketogenic diet and a flexitarian diet both lead to significant health gains[*][*], despite being very different in their approach to eating. Metabolic typing encourages you to find something that works for you, which is an excellent way to view nutrition. But while metabolic typing has a few positives, other parts of it are less convincing. Cons of Metabolic Typing The major con of the metabolic type diet is that there’s no scientific research to back it up. There have been no clinical trials supporting the idea of three distinct metabolic types. There’s also little to no evidence for the theory behind metabolic typing — that your metabolism depends on your nervous system and how quickly your cells oxidize food. So far, there’s been only one published study on metabolic typing. It compared participants’ metabolic type, which they were assigned based on a questionnaire, to actual metabolic lab tests. There was no correlation between the participants’ supposed metabolic type and what lab tests showed about their metabolism. The researchers concluded that metabolic type testing is not a valid way to figure out your nutritional needs[*]. What to Eat for Your Metabolic Type Most nutrition experts agree that metabolic typing is inaccurate. It doesn’t seem to match up with what’s actually happening in your boy. However, there is value in trying a few different diets to see which one works best for you, and while its theory may be flawed, metabolic typing does lay out three healthy ways to eat. If you decide to try metabolic typing, these three food lists can help you figure out what foods to include in your diet. 1. Fat-Protein Efficient Foods This diet is similar to keto or other low-carb diets. Aim for the following macronutrient ratio, broken down by calories: 60% fat 30% protein 10% carbohydrates Foods that fit into a fat-protein efficient diet include: Red meat Pork Fatty fish (salmon, mackerel, etc.) Dairy (butter cheese, cream, whey protein) Full-fat yogurt Oils (olive, MCT, coconut) Avocado Low-carb greens (spinach, broccoli, etc.) Low-sugar fruits (blueberry, strawberry, raspberry, blackberry, etc.) 2. Carbohydrate Efficient Foods This diet is similar to flexitarian and other low-fat, mixed plant diets. Aim for the following macronutrient ratio, broken down by calories: 10% fat 20% protein 70% carbs Foods that fit into a carbohydrate efficient diet include: Lean chicken White fish Rice Quinoa Whole wheat products (if you tolerate gluten) Beans Potatoes Sweet potatoes Squash Carrots Fruits Green vegetables 3. Mixed Metabolism Foods A mixed metabolism diet has a more-or-less even split of macronutrients. Aim for the following macronutrient ratio, broken down by calories: 30% fat 30% protein 40% carbs Foods that fit into a mixed metabolism diet include: Red meat Fatty fish White fish Chicken Pork Olive oil Yogurt Cheese Rice Quinoa Beans Potatoes Sweet potatoes Squash Fresh fruits Green vegetables Takeway The metabolic type diet claims that people have different nutritional needs, depending on their metabolism. This is true — everyone’s body is unique, and it’s important to find a way of eating that makes you look and feel good. However, the theory behind metabolic typing has no evidence to back it up, and the little research done on the metabolic type diet suggests that it doesn’t work — your metabolic type doesn’t seem to match up with your actual metabolism. That said, the three diet plans that metabolic typing recommends are all based on proper nutrition, and are quite similar to other popular diets that do have a lot of research supporting them. If you decide to try metabolic type dieting, pay attention to how you feel, and don’t be afraid to make changes if something isn’t working for you. Nutrition is individual, and the best diet is the one that gives you the results you want.

Individuals have an alternate build. Few are too fat that they need to get more fit while few are too thin. Fat Protein Efficient Diet Plan Free......

Fat Protein Efficient Diet- Your ability to lose weight can depend on how your body reacts to certain diets. This guide explains everything you need to know about fat protein efficient.

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You can find protein within every single cell in your body. Your body breaks down every gram of protein that you eat into essential amino...

If you struggle with your weight, you’ve probably wondered at some point if your metabolism is just “slow,” compared to people who seem to lose weight and keep it off easily. But is your metabolism really just slow, or is it possible that your metabolism just runs more efficiently with specific foods? Metabolic typing is a theory that our unique body type oxidizes certain macronutrients more efficiently than others. This theory proposes that due to genetics, some of us might function best when we eat a lot of carbs, while others may function best when they eat a lot of protein and fat. Sticking to your metabolic type may improve your metabolism, energy levels, and appetite. In this article, we’ll go over the metabolic types with a specific focus on fat-protein efficiency. What Are the Three Metabolic Types? The three metabolic types are the following: Fat-protein efficient (also referred to as protein efficient) Carbohydrate efficient Mixed metabolism How to know if you’re fat-protein efficient? There’s no official “test” to figure out which type you are, but some naturopathic doctors and nutritionists may recommend a blood or urine test to assess indicators to help you figure out your metabolic type. But here are some signs to look for to figure out your metabolic type.Signs That You’re Fat-Protein Efficient Fat-protein efficiency refers to high-protein and high-fat. According to the metabolic typing theory, these people likely oxidize food quickly and have a “faster” metabolism. Some signs that you could be fat-protein efficient include: Strong appetite Hungry often Crave salty foods more than sweet High-carb meals make you feel tired, grumpy and unsatisfied If you’re fat-protein efficient, you’ll feel full and energized after eating a big steak, but hungry and sluggish soon after eating a big bowl of pasta. Eating more carbs than protein and fat also makes it difficult for you to lose weight. People who are fat-protein efficient usually fail at low-calorie diets. Signs That You’re Carbohydrate Efficient People with a carbohydrate efficient diet need the opposite of fat-protein efficient people. They tend to oxidize food more slowly. Signs you may be carbohydrate-efficient include: Not hungry as often Light eater at meals Crave sweets More likely to struggle with weight If you’re carbohydrate efficient, your body needs healthy carbs like whole grains and starchy vegetables even though you may crave sweets and caffeine. It’s best to keep your meals light and focus on quality. Signs of Mixed Metabolism A mixed metabolic type is all about macronutrient balance. Everything is average about this metabolic type - the body oxidizes carbohydrate, protein, and fat at an average speed, and appetite is average. With a mixed metabolism, weight isn’t typically a struggle. However, an unbalanced diet typically leads to feeling tired or irritable. Should You Try a Fat-Protein Efficient Diet? The most appealing part of determining and following a fat-protein efficient (or another metabolic type) diet is the ability to tailor your diet to your body’s needs. Take the keto diet for example. It seems to work extremely well for some people, but not others. Knowing you’re fat-protein efficient would help you make the decision to try a keto diet, knowing it would likely satisfy your metabolism. If you’re not fat-protein efficient, you would know keto isn’t likely to work for your body. Framing your diet around your metabolic type still emphasizes an overall healthy diet. It doesn’t promote any type of restriction or typical forms of dieting. This way of eating still focuses on eating whole, unprocessed foods, which is a great baseline for anyone. You just adjust your macronutrients around healthy whole foods, as we’ll discuss below. There’s really no harm to giving this diet a try, because although it encourages an individual approach to nutrition, it simply emphasizes the foods that make you feel most energized and satisfied. Not bloated, sluggish or constantly hungry. Are There Risks to the Fat-Protein Diet? The most obvious downside for any metabolic type diet is lack of research. There just isn’t much out there to back it up. There is only one published study on the subject, and the findings weren’t solid. The study followed a small group of rugby players in New Zealand to see if certain markers like metabolic rate and fasted glucose matched a metabolic typing questionnaire. The study did not find a connection. What to Eat on a Fat-Protein Efficient Diet? The easiest way to think about a fat-protein efficient diet is keto or low-carb. This could be a typical macronutrient breakdown. 60 percent fat 30 percent protein 10 percent carbohydrates If you want to focus more on protein, let’s say if you’re regularly lifting weights and you need more amino acids for recovery and growth, then you could do the following. 40 percent protein 30 percent fat 30 percent carbohydrates Either way is pretty heavy on protein and fat. The types of protein and fat you eat are important in a fat-protein efficient diet. Protein should include: Nutrient-dense meats such as beef, dark meat chicken and turkey, organ meats Fatty fish like tuna and salmon. You should get your fats from healthy and nutrient-dense sources as well. Full-fat dairy Eggs Oils Avocado Nuts and seeds To increase your healthy fat intake, especially on a busy schedule, check out our Naked Keto fat bombs. If you’re looking for an easy way to up your protein intake, you can check out our grass-fed whey protein powder. Our cold processed whey is sourced from small California dairy farms, and contains zero additives. Your carbohydrates should be mostly made up of whole grains and non-starchy vegetables, like broccoli, asparagus, brussels sprouts, etc. The Takeaway Metabolic typing is a diet method that promotes individual nutrition. Although there isn’t a lot of research backing it up yet, there’s no significant downsides as long as you focus on nutrient-dense whole foods and don’t go too much over (or under) your daily calorie requirements. To see if you might be fat-protein efficient, spend a day or two eating a high protein and high fat diet. Pay attention to how you feel an hour or two after each meal. If you feel tired or grumpy, this probably isn’t your metabolic type. But if you feel energized and satisfied between meals, it may be worth trying this diet long term. Related posts: Metabolic confusion: what is it and how does it work?

If you struggle with your weight, you’ve probably wondered at some point if your metabolism is just “slow,” compared to people who seem to lose weight and keep it off easily. But is your metabolism really just slow, or is it possible that your metabolism just runs more efficiently with specific foods? Metabolic typing is a theory that our unique body type oxidizes certain macronutrients more efficiently than others. This theory proposes that due to genetics, some of us might function best when we eat a lot of carbs, while others may function best when they eat a lot of protein and fat. Sticking to your metabolic type may improve your metabolism, energy levels, and appetite. In this article, we’ll go over the metabolic types with a specific focus on fat-protein efficiency. What Are the Three Metabolic Types? The three metabolic types are the following: Fat-protein efficient (also referred to as protein efficient) Carbohydrate efficient Mixed metabolism How to know if you’re fat-protein efficient? There’s no official “test” to figure out which type you are, but some naturopathic doctors and nutritionists may recommend a blood or urine test to assess indicators to help you figure out your metabolic type. But here are some signs to look for to figure out your metabolic type.Signs That You’re Fat-Protein Efficient Fat-protein efficiency refers to high-protein and high-fat. According to the metabolic typing theory, these people likely oxidize food quickly and have a “faster” metabolism. Some signs that you could be fat-protein efficient include: Strong appetite Hungry often Crave salty foods more than sweet High-carb meals make you feel tired, grumpy and unsatisfied If you’re fat-protein efficient, you’ll feel full and energized after eating a big steak, but hungry and sluggish soon after eating a big bowl of pasta. Eating more carbs than protein and fat also makes it difficult for you to lose weight. People who are fat-protein efficient usually fail at low-calorie diets. Signs That You’re Carbohydrate Efficient People with a carbohydrate efficient diet need the opposite of fat-protein efficient people. They tend to oxidize food more slowly. Signs you may be carbohydrate-efficient include: Not hungry as often Light eater at meals Crave sweets More likely to struggle with weight If you’re carbohydrate efficient, your body needs healthy carbs like whole grains and starchy vegetables even though you may crave sweets and caffeine. It’s best to keep your meals light and focus on quality. Signs of Mixed Metabolism A mixed metabolic type is all about macronutrient balance. Everything is average about this metabolic type - the body oxidizes carbohydrate, protein, and fat at an average speed, and appetite is average. With a mixed metabolism, weight isn’t typically a struggle. However, an unbalanced diet typically leads to feeling tired or irritable. Should You Try a Fat-Protein Efficient Diet? The most appealing part of determining and following a fat-protein efficient (or another metabolic type) diet is the ability to tailor your diet to your body’s needs. Take the keto diet for example. It seems to work extremely well for some people, but not others. Knowing you’re fat-protein efficient would help you make the decision to try a keto diet, knowing it would likely satisfy your metabolism. If you’re not fat-protein efficient, you would know keto isn’t likely to work for your body. Framing your diet around your metabolic type still emphasizes an overall healthy diet. It doesn’t promote any type of restriction or typical forms of dieting. This way of eating still focuses on eating whole, unprocessed foods, which is a great baseline for anyone. You just adjust your macronutrients around healthy whole foods, as we’ll discuss below. There’s really no harm to giving this diet a try, because although it encourages an individual approach to nutrition, it simply emphasizes the foods that make you feel most energized and satisfied. Not bloated, sluggish or constantly hungry. Are There Risks to the Fat-Protein Diet? The most obvious downside for any metabolic type diet is lack of research. There just isn’t much out there to back it up. There is only one published study on the subject, and the findings weren’t solid. The study followed a small group of rugby players in New Zealand to see if certain markers like metabolic rate and fasted glucose matched a metabolic typing questionnaire. The study did not find a connection. What to Eat on a Fat-Protein Efficient Diet? The easiest way to think about a fat-protein efficient diet is keto or low-carb. This could be a typical macronutrient breakdown. 60 percent fat 30 percent protein 10 percent carbohydrates If you want to focus more on protein, let’s say if you’re regularly lifting weights and you need more amino acids for recovery and growth, then you could do the following. 40 percent protein 30 percent fat 30 percent carbohydrates Either way is pretty heavy on protein and fat. The types of protein and fat you eat are important in a fat-protein efficient diet. Protein should include: Nutrient-dense meats such as beef, dark meat chicken and turkey, organ meats Fatty fish like tuna and salmon. You should get your fats from healthy and nutrient-dense sources as well. Full-fat dairy Eggs Oils Avocado Nuts and seeds To increase your healthy fat intake, especially on a busy schedule, check out our Naked Keto fat bombs. If you’re looking for an easy way to up your protein intake, you can check out our grass-fed whey protein powder. Our cold processed whey is sourced from small California dairy farms, and contains zero additives. Your carbohydrates should be mostly made up of whole grains and non-starchy vegetables, like broccoli, asparagus, brussels sprouts, etc. The Takeaway Metabolic typing is a diet method that promotes individual nutrition. Although there isn’t a lot of research backing it up yet, there’s no significant downsides as long as you focus on nutrient-dense whole foods and don’t go too much over (or under) your daily calorie requirements. To see if you might be fat-protein efficient, spend a day or two eating a high protein and high fat diet. Pay attention to how you feel an hour or two after each meal. If you feel tired or grumpy, this probably isn’t your metabolic type. But if you feel energized and satisfied between meals, it may be worth trying this diet long term. Related posts: Metabolic confusion: what is it and how does it work?

Prepare these high protein, low fat recipes to help you stay on track and satisfied.

The term "fat protein efficient" refers to a dietary regimen that emphasizes high fat foods while limiting carbohydrates and proteins. This is a relatively recent concept that gained popularity due to the rise of ketogenic diets and intermittent fasting. While there isn't much scientific evidence supporting the efficacy of such…

Low Carb, High Protein Pizza With Homemade Sauce: Ever been craving pizza, but you're on a high protein or low carb diet? This is the answer to your craving - a pizza crust without wheat or yeast, but delicious and you don't need a fork to eat it.

Finding healthy ways to support and encourage weight loss, weight maintenance, better blood sugar control, an efficient metabolism, better organ health and wellness is paramount to better health. So here are some great habits and tips to help support and maintain a healthy weight.

You can find protein within every single cell in your body. Your body breaks down every gram of protein that you eat into essential amino...

If you struggle with your weight, you’ve probably wondered at some point if your metabolism is just “slow,” compared to people who seem to lose weight and keep it off easily. But is your metabolism really just slow, or is it possible that your metabolism just runs more efficiently with specific foods? Metabolic typing is a theory that our unique body type oxidizes certain macronutrients more efficiently than others. This theory proposes that due to genetics, some of us might function best when we eat a lot of carbs, while others may function best when they eat a lot of protein and fat. Sticking to your metabolic type may improve your metabolism, energy levels, and appetite. In this article, we’ll go over the metabolic types with a specific focus on fat-protein efficiency. What Are the Three Metabolic Types? The three metabolic types are the following: Fat-protein efficient (also referred to as protein efficient) Carbohydrate efficient Mixed metabolism How to know if you’re fat-protein efficient? There’s no official “test” to figure out which type you are, but some naturopathic doctors and nutritionists may recommend a blood or urine test to assess indicators to help you figure out your metabolic type. But here are some signs to look for to figure out your metabolic type.Signs That You’re Fat-Protein Efficient Fat-protein efficiency refers to high-protein and high-fat. According to the metabolic typing theory, these people likely oxidize food quickly and have a “faster” metabolism. Some signs that you could be fat-protein efficient include: Strong appetite Hungry often Crave salty foods more than sweet High-carb meals make you feel tired, grumpy and unsatisfied If you’re fat-protein efficient, you’ll feel full and energized after eating a big steak, but hungry and sluggish soon after eating a big bowl of pasta. Eating more carbs than protein and fat also makes it difficult for you to lose weight. People who are fat-protein efficient usually fail at low-calorie diets. Signs That You’re Carbohydrate Efficient People with a carbohydrate efficient diet need the opposite of fat-protein efficient people. They tend to oxidize food more slowly. Signs you may be carbohydrate-efficient include: Not hungry as often Light eater at meals Crave sweets More likely to struggle with weight If you’re carbohydrate efficient, your body needs healthy carbs like whole grains and starchy vegetables even though you may crave sweets and caffeine. It’s best to keep your meals light and focus on quality. Signs of Mixed Metabolism A mixed metabolic type is all about macronutrient balance. Everything is average about this metabolic type - the body oxidizes carbohydrate, protein, and fat at an average speed, and appetite is average. With a mixed metabolism, weight isn’t typically a struggle. However, an unbalanced diet typically leads to feeling tired or irritable. Should You Try a Fat-Protein Efficient Diet? The most appealing part of determining and following a fat-protein efficient (or another metabolic type) diet is the ability to tailor your diet to your body’s needs. Take the keto diet for example. It seems to work extremely well for some people, but not others. Knowing you’re fat-protein efficient would help you make the decision to try a keto diet, knowing it would likely satisfy your metabolism. If you’re not fat-protein efficient, you would know keto isn’t likely to work for your body. Framing your diet around your metabolic type still emphasizes an overall healthy diet. It doesn’t promote any type of restriction or typical forms of dieting. This way of eating still focuses on eating whole, unprocessed foods, which is a great baseline for anyone. You just adjust your macronutrients around healthy whole foods, as we’ll discuss below. There’s really no harm to giving this diet a try, because although it encourages an individual approach to nutrition, it simply emphasizes the foods that make you feel most energized and satisfied. Not bloated, sluggish or constantly hungry. Are There Risks to the Fat-Protein Diet? The most obvious downside for any metabolic type diet is lack of research. There just isn’t much out there to back it up. There is only one published study on the subject, and the findings weren’t solid. The study followed a small group of rugby players in New Zealand to see if certain markers like metabolic rate and fasted glucose matched a metabolic typing questionnaire. The study did not find a connection. What to Eat on a Fat-Protein Efficient Diet? The easiest way to think about a fat-protein efficient diet is keto or low-carb. This could be a typical macronutrient breakdown. 60 percent fat 30 percent protein 10 percent carbohydrates If you want to focus more on protein, let’s say if you’re regularly lifting weights and you need more amino acids for recovery and growth, then you could do the following. 40 percent protein 30 percent fat 30 percent carbohydrates Either way is pretty heavy on protein and fat. The types of protein and fat you eat are important in a fat-protein efficient diet. Protein should include: Nutrient-dense meats such as beef, dark meat chicken and turkey, organ meats Fatty fish like tuna and salmon. You should get your fats from healthy and nutrient-dense sources as well. Full-fat dairy Eggs Oils Avocado Nuts and seeds To increase your healthy fat intake, especially on a busy schedule, check out our Naked Keto fat bombs. If you’re looking for an easy way to up your protein intake, you can check out our grass-fed whey protein powder. Our cold processed whey is sourced from small California dairy farms, and contains zero additives. Your carbohydrates should be mostly made up of whole grains and non-starchy vegetables, like broccoli, asparagus, brussels sprouts, etc. The Takeaway Metabolic typing is a diet method that promotes individual nutrition. Although there isn’t a lot of research backing it up yet, there’s no significant downsides as long as you focus on nutrient-dense whole foods and don’t go too much over (or under) your daily calorie requirements. To see if you might be fat-protein efficient, spend a day or two eating a high protein and high fat diet. Pay attention to how you feel an hour or two after each meal. If you feel tired or grumpy, this probably isn’t your metabolic type. But if you feel energized and satisfied between meals, it may be worth trying this diet long term. Related posts: Metabolic confusion: what is it and how does it work?

If you struggle with your weight, you’ve probably wondered at some point if your metabolism is just “slow,” compared to people who seem to lose weight and keep it off easily. But is your metabolism really just slow, or is it possible that your metabolism just runs more efficiently with specific foods? Metabolic typing is a theory that our unique body type oxidizes certain macronutrients more efficiently than others. This theory proposes that due to genetics, some of us might function best when we eat a lot of carbs, while others may function best when they eat a lot of protein and fat. Sticking to your metabolic type may improve your metabolism, energy levels, and appetite. In this article, we’ll go over the metabolic types with a specific focus on fat-protein efficiency. What Are the Three Metabolic Types? The three metabolic types are the following: Fat-protein efficient (also referred to as protein efficient) Carbohydrate efficient Mixed metabolism How to know if you’re fat-protein efficient? There’s no official “test” to figure out which type you are, but some naturopathic doctors and nutritionists may recommend a blood or urine test to assess indicators to help you figure out your metabolic type. But here are some signs to look for to figure out your metabolic type.Signs That You’re Fat-Protein Efficient Fat-protein efficiency refers to high-protein and high-fat. According to the metabolic typing theory, these people likely oxidize food quickly and have a “faster” metabolism. Some signs that you could be fat-protein efficient include: Strong appetite Hungry often Crave salty foods more than sweet High-carb meals make you feel tired, grumpy and unsatisfied If you’re fat-protein efficient, you’ll feel full and energized after eating a big steak, but hungry and sluggish soon after eating a big bowl of pasta. Eating more carbs than protein and fat also makes it difficult for you to lose weight. People who are fat-protein efficient usually fail at low-calorie diets. Signs That You’re Carbohydrate Efficient People with a carbohydrate efficient diet need the opposite of fat-protein efficient people. They tend to oxidize food more slowly. Signs you may be carbohydrate-efficient include: Not hungry as often Light eater at meals Crave sweets More likely to struggle with weight If you’re carbohydrate efficient, your body needs healthy carbs like whole grains and starchy vegetables even though you may crave sweets and caffeine. It’s best to keep your meals light and focus on quality. Signs of Mixed Metabolism A mixed metabolic type is all about macronutrient balance. Everything is average about this metabolic type - the body oxidizes carbohydrate, protein, and fat at an average speed, and appetite is average. With a mixed metabolism, weight isn’t typically a struggle. However, an unbalanced diet typically leads to feeling tired or irritable. Should You Try a Fat-Protein Efficient Diet? The most appealing part of determining and following a fat-protein efficient (or another metabolic type) diet is the ability to tailor your diet to your body’s needs. Take the keto diet for example. It seems to work extremely well for some people, but not others. Knowing you’re fat-protein efficient would help you make the decision to try a keto diet, knowing it would likely satisfy your metabolism. If you’re not fat-protein efficient, you would know keto isn’t likely to work for your body. Framing your diet around your metabolic type still emphasizes an overall healthy diet. It doesn’t promote any type of restriction or typical forms of dieting. This way of eating still focuses on eating whole, unprocessed foods, which is a great baseline for anyone. You just adjust your macronutrients around healthy whole foods, as we’ll discuss below. There’s really no harm to giving this diet a try, because although it encourages an individual approach to nutrition, it simply emphasizes the foods that make you feel most energized and satisfied. Not bloated, sluggish or constantly hungry. Are There Risks to the Fat-Protein Diet? The most obvious downside for any metabolic type diet is lack of research. There just isn’t much out there to back it up. There is only one published study on the subject, and the findings weren’t solid. The study followed a small group of rugby players in New Zealand to see if certain markers like metabolic rate and fasted glucose matched a metabolic typing questionnaire. The study did not find a connection. What to Eat on a Fat-Protein Efficient Diet? The easiest way to think about a fat-protein efficient diet is keto or low-carb. This could be a typical macronutrient breakdown. 60 percent fat 30 percent protein 10 percent carbohydrates If you want to focus more on protein, let’s say if you’re regularly lifting weights and you need more amino acids for recovery and growth, then you could do the following. 40 percent protein 30 percent fat 30 percent carbohydrates Either way is pretty heavy on protein and fat. The types of protein and fat you eat are important in a fat-protein efficient diet. Protein should include: Nutrient-dense meats such as beef, dark meat chicken and turkey, organ meats Fatty fish like tuna and salmon. You should get your fats from healthy and nutrient-dense sources as well. Full-fat dairy Eggs Oils Avocado Nuts and seeds To increase your healthy fat intake, especially on a busy schedule, check out our Naked Keto fat bombs. If you’re looking for an easy way to up your protein intake, you can check out our grass-fed whey protein powder. Our cold processed whey is sourced from small California dairy farms, and contains zero additives. Your carbohydrates should be mostly made up of whole grains and non-starchy vegetables, like broccoli, asparagus, brussels sprouts, etc. The Takeaway Metabolic typing is a diet method that promotes individual nutrition. Although there isn’t a lot of research backing it up yet, there’s no significant downsides as long as you focus on nutrient-dense whole foods and don’t go too much over (or under) your daily calorie requirements. To see if you might be fat-protein efficient, spend a day or two eating a high protein and high fat diet. Pay attention to how you feel an hour or two after each meal. If you feel tired or grumpy, this probably isn’t your metabolic type. But if you feel energized and satisfied between meals, it may be worth trying this diet long term. Related posts: Metabolic confusion: what is it and how does it work?

Losing fat has a little bit to do with exercise and a lot to do with what you eat. These fat loss superfoods will help you meet your goals!

iHerb offers free shipping on orders over $25. Fat Metabolizing Whey Protein 25 g Premium Whey Protein With CLA & L-Carnitine Gourmet Flavors Naturally & Artificially Flavored Dietary Supplement Flavor & Formula by Supp Chef Supports Fat Burning Keto Friendly Premium Ingredients. Premium Results. What is it? LeanWhey Revolution™ is a Protein Supplement engineered to help you recover from your workouts faster and more efficiently. Lean Whey Revolution separates itself from the market by utilizing a Lean Muscle Matrix. This matrix consists of Fibersol-2, L-Carnitine Tartrate, MCTS & CLA (conjugated linoleic acid), which work synergistically to help increase your metabolic rate and assist in burning body fat.

Need a super filling start to your day?  Try this Baked Avocado with Egg.  It's full of protein and good for you fats to keep you full until lunch. paleo, whole30, gluten-free, vegan

These high-protein superfoods can help boost your metabolism, build muscle, and even reduce your risk for disease.