Your body converts food into usable energy through cellular oxidation, or breaking down food. How fast the body does that depends on your metabolism type. There are three types of metabolism: fat-protein efficient, carbohydrate-efficient, and mixed.
Everyone oxidizes food differently, depending on their metabolism, and knowing your type is crucial while creating a diet plan. Factors that determine how fast you metabolize food include:
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- genetic profile
- body somatotype (inherited body type)
- lifestyle habits
- sympathetic nervous system (SNS)
Fast oxidizers are fat-protein efficient and need a percentage of calories from each macronutrient to function appropriately. This article will explain what macronutrients are, how they benefit the body and a diet appropriate for a fat-protein metabolism.
Types of Metabolism
Three types of metabolism determine how a person processes food. Each one has a different macronutrient ratio. Macronutrients consist of protein, fats, and carbohydrates, which contain calories. Protein and carbs contain four calories per gram each, and fats contain nine calories per gram.
1. Fat-Protein Efficient Metabolism
Individuals with fat-protein efficient metabolism oxidize fats and proteins faster than most people.
A fat-protein efficient oxidizer consumes more proteins and fats and less sugary snacks. One problem with that is the potential for nutrient depletion. Vitamin B and magnesium take a hit during the oxidation process.
Signs That You Are Fat-Protein Efficient
You may be fat-protein efficient if you remain hungry and graze all day. You favor salty foods over sweets and stay clear of high-carb choices.
Fast oxidizers are naturally hot, easy to anger, and fail to lose weight.
The difference between fat-protein and carbohydrate-efficient types is the feeling you may have after a meal. If you experience higher energy levels after eating meat but struggle to stay awake after a plate full of spaghetti, you are fat-protein efficient.
2. Carbohydrate-Efficient Metabolism
Carbohydrate-efficient people break down their food slower, meaning they take longer to convert food into energy. Instead of proteins and fats, they seek a diet high in carbohydrates to compensate. Because the body burns carbs faster, people become hungry again, tired, and drink caffeine to stay awake.
Here is a breakdown of calories that slow oxidizers need:
- 5% to 10% fat
- 15% to 20% protein
- 70% to 80% carbs
If you prefer sweets and carbs with a high-glycemic index, such as donuts, bagels, or anything consisting of white flour, and struggle to lose weight, you have a carbohydrate-efficient metabolism.
3. Mixed Metabolism
People with this metabolism type oxidize proteins, fats, and carbohydrates moderately. They do not crave sweets and carbs as much as someone who is carb-efficient, but they enjoy them along with the proteins.
If you consume too much of any type, you may feel tired. The caloric requirements for a mixed-metabolism are 50% to 55% from carbohydrates, 40% to 45% from protein, and 10% to 15% from fat. Individuals in this group typically do not have problems with their weight.
What Is a Fat-Protein Efficient Diet?
This diet includes high-protein, high-fat, and low-carb choices. Adhering to a fat-protein-efficient diet can be challenging because of the caloric restrictions. The macronutrient ratio for fat-protein metabolism should be 40% fat, 30% protein and 30% carbs.
What Foods Are Part of a Fat-Protein Efficient Diet?
If you struggle with low-carb diets, a fat-protein efficient diet may not be a good option. The fat-protein diet consists of high-fat, high-purine proteins, such as organ meats (chicken and beef livers), chicken, beef, and pork, including bacon, caviar, anchovies, and high-fat dairy products.
Other foods that are ideal for fast oxidizers include:
- fatty fish, such as mackerel, tuna, and salmon
- seeds, nuts, and legumes
- selective vegetable oils, including olive, avocado, and coconut
- fruits with low-sugar contents, such as berries, oranges, melons, kiwi, grapefruit, and avocado
- Low-carb green vegetables, including spinach, broccoli, kale, bell pepper, cauliflower, and mushrooms
- Whole fat dairy products, such as cheese, butter, cream, and yogurt
Individuals on the fat-protein diet can consume low-starch carbs, such as beans, asparagus, celery, and whole grains.
A fat-protein efficient meal plan should fit anyone who thrives on a keto, paleo, or the Atkins diet because of the protein and fat contents. There are differences in the protein content of those diets, so do your research before starting a fat-protein efficient diet.
To calculate how many calories you need to lose from the fat-protein efficient diet, you need to know your Total Daily Energy Expenditure, or TDEE. Three components of TDEE are Basal Metabolic Rate (BMR), the thermic effect of food, and physical activity.
After you have determined your TDEE, you should be able to calculate the number of calories from each macro to consume. If you are on an 1800 calorie per day plan, multiply 1800 by the percent of calories for each macronutrient.
- Fats (1800 x 40%) = 720 calories
- Protein (1800 x 30) = 540 calories
- Carbs (1800 x 30) = 540 calories
Next, divide those numbers by the calories per gram of each macronutrient. As this article mentioned, proteins and carbs contain four calories/gram while fats have nine.
- 540/4 = 135 grams of protein and carbs per day
- 720/9 = 80 grams of fats per day
Now you are ready to plan your fat-protein efficient diet, but be careful about the types of proteins, fats, or carbs you add to meet your daily needs.
Frequently Asked Questions
How can I tell what type of metabolism I am?
Think about the types of food you like, your appetite, and how you feel after eating a big meal. If you favor protein, you are most likely a fat-protein metabolizer.
Choosing sweets and having difficulty losing weight are characteristics of carbohydrate- efficient individuals. The desire to consume fats, proteins and carbs belongs to the mixed metabolism type.
Can diabetics follow a fat-protein efficient diet?
Individuals with diabetes should not follow this diet because they need leaner meats and a healthy balance of carbs. Those who crave meat can spread the protein throughout the day instead of consuming it all in one meal, allowing them to enjoy their carbs.
What is the difference between fat-protein and keto diets?
Fat-protein diet pertains to how your body uses macronutrients for energy. Most people use this diet to help them lose weight. A Keto diet is a low-carb, high-fat diet that uses protein and fats to maintain ketosis, or breaking down fats when there is a lack of carbohydrates.
How many body types are there and what are they?
There are three body types (somatotypes) that vary per skeletal frame and body composition, and everyone fits into one of those categories.
- Ectomorphs: Most models and basketball players fit into this category. The body is slender, with little to no body fat or muscle. Individuals in this group typically have trouble gaining weight.
- Endomorphs: The opposite of ectomorphs, individuals in this category have a great deal of body fat but are not necessarily overweight. A lineman football player is a perfect example of this group due to his build and shape. Endomorphs gain weight with ease.
- Mesomorphs: These individuals are solid, strong athletes who can eat anything and maintain their weight. Gaining and losing weight is simple for them.
A fourth category includes those with a combination of endotherms and ectotherms. Ecto-endomorphs have an upper body that is thin and delicate while dense in the lower half, like a pear. Endo-ectomorphs are apple-shaped individuals with a thick midsection and slender buttocks, thighs, and legs.