Nutrition
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A Complete Guide to a Fat-Protein Efficient Diet

You’ve probably heard of the low-carb high-fat diet. But may not have heard of or have recently found out about the fat-protein efficient diet.

WHAT IS FAT-PROTEIN EFFICIENT DIET?

A Complete Guide to a Fat-Protein Efficient Diet

It is a diet connected to the metabolic typing diet based on the idea that metabolism is different for everyone.

Metabolic typing diet was first created in the 1930s by Weston Price and believes that everyone’s digestive system metabolizes different macronutrients at different rates.

Things like genetic makeup, body type, lifestyle and reactivity of their parasympathetic and sympathetic nervous system determine these rates.

A sympathetic nervous system operates the fight or flight response and burns energy. The parasympathetic nervous system guides energy-conserving processes like rest and digestion.

Once you figure out your metabolic type, you can adjust your diet accordingly.

KNOWING YOUR METABOLIC TYPE

There are three main types of metabolic types. However, there is no official testing for metabolic diet types.

The only available way to identify your metabolic type is a questionnaire found in The Metabolic Typing Diet. You provide answers on your eating habits, mood and cravings, among others.

1. FAT-PROTEIN EFFICIENT

They are fast oxidizers. This means that the rate of cellular oxidation is high, and they eat fats and proteins which takes longer to digest.

On top of always being hungry, they crave fatty salty foods and fail with low-calorie diets. Fatigue, anxiety and nervousness are common in this group.

They will sway between lethargy or feeling wired or on edge with surface energy while feeling tired beneath.

For this metabolic type, it’s recommended that you have a fat-protein efficient diet rich in fat and proteins like lean red meat, white meat, and sea-food.

Fatty foods like eggs, whole milk, cream and whole milk cheese are also recommended. Fat-protein efficient macros should have a 50% protein ratio, 20% fats, and 30% carbs.

2. CARBO EFFICIENT

They are slow oxidizers. This means they’re better eating carbs which break down faster. They also are sympathetic dominant.

They have weak appetites, a weakness for sweets, struggle with weight management, type “A” personalities, and often rely on caffeine for energy.

If you have this metabolic type, you are recommended a diet high in carbs, low in fats, proteins and oils.

It’s recommended that you take white meat, low-fat dairy products, lots of vegetables, fruits and whole grains.

You don’t need to load up on refined carbs. The recommended macronutrient ratio is 60% carbs, 20% protein and 20% fats.

3. MIXED

They are neither fast nor slow oxidizers and have average appetites. They aren’t either sympathetic or parasympathetic dominant.

Also, they have average cravings for sweets and starchy foods. They don’t struggle with weight management and tend toward fatigue, anxiety and nervousness.

If you have this metabolic type, it’s recommended that you eat a “mixed” diet.

A mixture of high-fat and low-fat and low and high purine proteins. You need a diet with an equal ratio of carbs, protein and fats.

It’s important to note that metabolic types evolve and adjustments will need to be made as your body adjusts to new ways of eating.

 FOODS HIGH IN PROTEIN AND FAT

Foods high in protein include:

-lean meat

-chicken

-seafood like salmon and tuna

-beans

-peas

-soy

-eggs

-nuts

-dairy

-seeds

-asparagus

-spinach

-broccoli

-Brussel sprouts

-protein shakes

-quinoa

-oats

Foods high in fat include:

1. AVOCADO

Studies show that avocados contain 77% fat. The main monosaturated fat in avocados is oleic acid which is also the fat found in olive oil which studies show has numerous nutritional benefits.

Further research also shows that avocados are rich in good cholesterol.

2. CHEESE

Studies show that cheese is rich in beneficial fatty acids, including reducing type 2 diabetes.

3. DARK CHOCOLATE

This is chocolate that has at least 70% cocoa. It’s high in fat.

Research also shows that eating it for at least five times a week reduces heart disease risk by fifty per cent compared to people who don’t eat dark chocolate.

4. WHOLE EGGS

Egg yolks are rich in cholesterol and fat. Research shows that 62% of the calories in the egg come from fat.

5. FATTY FISH

Fatty fish like salmon, trout, mackerel, sardines and herring are rich in omega 3 fatty acids.

6. NUTS

In addition to being a great source of protein, nuts are also rich in fats and fibre. Almonds, walnuts, macadamias also reduce the risk of heart disease and type 2 diabetes.

7. CHIA SEEDS

28g of chia seeds contains 9g of fat.

8. OLIVE OIL

Extra virgin olive oil is highly nutritious and rich in fat. Research shows that it is loaded in vitamins and antioxidants and reduces high blood pressure and heart disease risk.

It is a staple in Mediterranean recipes which is one of the most nutritious diets.

WHAT TO EAT IN FAT-PROTEIN EFFICIENT DIET?

The fat-protein efficient diet requires high-fat and high-purine protein along with low starch carbs.

Your fat-protein efficient meals include:

-organ meats like liver

-beef

-bacon

-salmon

-caviar

-mussels

-herring

-tuna

-eggs

-whole milk and whole milk cheese

-avocado

-yoghurt

-olive oil

-whole grains

-beans

-celery

-cauliflower

-broccoli

You can also add essential amino acid supplements.

You’re probably wondering, will I lose weight eating only protein? The answer is yes. Proteins suppress appetite by leaving you feeling full and boost your metabolism.

Studies show that increasing protein intake promotes weight loss.

Studies show that a diet rich in protein will help maintain your muscle mass and keep your metabolic rate high as you lose weight.

FAT PROTEIN RECIPES

The following recipes are great for a fat-protein efficient diet.

 SHRIMP, AVOCADO AND EGG CHOPPED SALAD

You can also use beef, but shrimp is a great low-calorie high-protein option.

Avocado and a hard-boiled egg add high-fat content to the highly nutritious leafy greens.

Avocado also adds flavour to this highly filling salad.

DICED CHICKEN AND PEPPERS

Bell peppers come in a variety of colours and flavours. You can use sweet bell peppers, the red or yellow ones, or more bittersweet taste, you can use green bell peppers.

Dice chicken or Italian sausage or shrimp and lay on a baking pan. Drizzle some olive oil over the mixture and sprinkle spices then put in the oven to bake.

CHICKEN FRIED CAULIFLOWER RICE

Usually, people have this meal with normal rice but cauliflower “rice” which is just grated cauliflower, has lower calories.

Fry the chicken in olive oil with peas, carrots, onions, garlic, ginger, and cauliflower rice. Sprinkle green onions and other spices for flavour.

This is a popular East Asian dish that is low in calories, high in protein, fibre, fat and flavour.

SLOW COOKER BEEF VERDE

This meal is high-protein, low-carb. All you need is to dice some beef, add salsa Verde and green chilis for flavour.

Serve with grilled or sauteed veggies and avocado.

CHICKEN NUGGETS

Dice some chicken and bread them with almond flour for extra protein. Beforehand, marinate the chicken in pickle juice to make it tender and juicy.

TAKEAWAY

People with chronic conditions such as diabetes shouldn’t use a metabolic type diet as their sugar intake should be determined by their condition.

The fat-protein efficient diet is not recommended for people with kidney or heart disease. Studies show that eating too much-saturated fats increases the risk of heart disease and weight gain.

It is important to note that the metabolic type diet was designed based on anecdotal evidence. A 2008 study compared the Metabolic Type questionnaire results with metabolism lab tests and stated that the questionnaire didn’t reflect the actual metabolic process in a useful way.

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