Are you fat-protein efficient without knowing it? That could be the reason your weight loss efforts aren’t going as planned.
How many times has a diet worked for someone else but not for you?
The culprit may not be your willpower but your metabolic type: fat-protein efficient, carbohydrate-efficient, or mixed.
But what is a metabolic type? And why should I know?
This article answers your burning questions about the metabolic type and provides you guidelines to start your own metabolic diet.
What Is A Metabolic Type?
WE ALL HAVE A DIET. THE CLOSER AN ORGANISM IS TO ITS DIET, THE HEALTHIER IT IS.
— ERIC EDMEADS, AUTHOR OF MINDVALLEY’S WILDFIT Program
The Roman poet Titus Lucretius Carus (96 – 55 BCE) wrote: “one man’s meat is another man’s poison.”
Weston Price, led an expedition in 1936 to study the diets of primitive races to prevent illnesses and deterioration of the body. From the Eskimos in Alaska to the tribes in Africa to the aborigines of Australia, he found out that each race has its own diet to prevent degenerative processes.
His most significant discovery was that there wasn’t a single diet for everyone due to location, climate, genetics, culture, and other environmental conditions.
This discovery opened the floodgates of metabolic typing. Other researchers advanced Dr. Price’s work and evolved metabolic typing to what it is today.
What are the different metabolic types?
WE MAY HAVE DIFFERENT PRODUCTION CAPACITIES, BUT EVERY HUMAN BEING HAS THE SAME NUTRITIONAL REQUIREMENTS.
— ERIC EDMEADS, AUTHOR OF MINDVALLEY’S WILDFIT Program
William Wolcott, a leading authority of metabolic typing, wrote a book called, The Metabolic Typing Diet. In this book, he wrote there are three general metabolic types:
- Fast oxidizer (fat-protein efficient)
- Slow oxidizer (carbohydrates efficient)
- Mixed oxidizer
Fast oxidizers, also known as fat-protein efficient, digest protein and fats faster than carbohydrates, making them best suited to a high-protein, high-fat, low-carbohydrate diet.
Slow oxidizers, also known as carbohydrate-efficient, is the exact opposite. They digest carbohydrates faster than protein and fat, so they need a high-carbohydrate, low-protein, low-fat diet.
Mixed oxidizers, as the name implies, is a mix between the fast and slow oxidizer. They can digest protein, carbohydrates, and fats at the same rate, so an equal amount for each is the ideal diet.
Although each metabolic type is determined by the rate of digestion of carbohydrates, protein, and fats in each individual, we all need the same nutrition.
Why do I need to know my metabolic type?
There’s a reason why your friends can chow down a mountain of pasta and not get fat, while the scale rises as soon as you eat an extra spoonful of mac n’ cheese.
A generic diet isn’t the answer. In fact, Eric Edmeades, creator of Mindvalley’s WildFit Program, says diets are recipes for disaster — even for the most motivated people.
So, instead of taking on a diet that will never work, why not get the right diet that is unique to your metabolism and body type?
What Is My Metabolic Type?
Ideally, set an appointment with a nutritionist in your area and do a metabolic type test. This will yield the most accurate result, and you’ll get specific diets and exercise regimes unique to you.
Search for metabolic type test in [area name], and most likely you’ll get a few results in your area.
However, if you can’t access any nutritionists nearby, you can take this quiz to find out your metabolic type.
So, now you know what your metabolic type is, what’s next?
Get the right metabolic diet — the right amount of macronutrients specific to your metabolic type.
Here’s what to eat depending on your metabolic type.
A Fast Oxidizer (Fat-Protein Efficient)
This group of people digests and converts energy best from protein-and-fat-rich foods. They don’t digest carbohydrates well.
What does it mean to be protein efficient?
Fast oxidizers tend to be frequently hungry, crave salty and fatty foods, and usually feel fatigued, stressed, and anxious.
What should I eat on a fat-protein efficient body?
The fat-protein efficient diet is as follows:
- 45% – 50% protein
- 30% – 35% whole carbohydrates
- 20% oils or natural fats
While we’re at it, let’s break a myth here.
It turns out that each metabolic type requires the same sources of protein, carbohydrates, and fats, according to a study by researchers at Waikato Institute of Technology, New Zealand.
For each metabolic type:
- Protein means meat, seafood, or poultry (we actually shouldn’t be eating dairy, and here’s why).
- Carbohydrate means fruits, vegetables, grains.
- Oils and natural fats mean butter, oils, fatty foods — excluding nuts, seeds, and other fatty foods.
These examples are limited, and you can search for a list of healthy foods high in protein, carbohydrates, and oils and natural fats.
A Slow Oxidizer (Carbohydrates Efficient)
This group of people digests carbohydrates faster than fats and protein.
Hurrah! Pasta and pizzas, here I come!
Not quite. And that’s because not all carbs are created equal. We want to aim for whole carbs, not refined ones.
But what’s the difference?
Whole carbs refer to unprocessed carbs such as fruits, vegetables, legumes, potatoes, and whole grains. These are healthy carbs.
Refined carbs, on the other hand, refer to processed carbs such as white pasta, white rice, fruit juice concentrate, pastries, and other similar foods. This is the type we should avoid.
What does it mean to be carbohydrates efficient?
Slow oxidizers generally have a small appetite, crave sweets, struggle with weight problems, and are often dependent on caffeine.
What should I eat on a carbohydrates efficient body?
Carbohydrates-efficient type should eat according to this ratio:
- 15% – 20% protein
- 79% – 80% whole carbohydrates
- 20% oils and natural fats
A Mixed Oxidizer
Also known as balanced oxidizers. As the name implies, their bodies digest relatively equal rates of carbohydrates, protein, and fats.
What does it mean to be a mixed oxidizer?
Mixed oxidizers typically have an average appetite, crave both sweets and salty foods, and typically don’t struggle much with weight management.
What should I eat on a mixed-oxidizer body?
Mixed oxidizers should eat according to this ratio:
- 40% – 45% protein
- 50% – 55% whole carbohydrates
- 10% – 15% oils and natural fats
Important note: These ratios are guidelines. If you consider trying the metabolic typing diet, consult your doctor first to discuss potential benefits and risks. It is always best to get diets personalized to you and your body by a professional.
What Do I Do If I’m Struggling With My Metabolic Type-Specific Diet?
If your daily foods consist of refined carbs, processed sugar, and empty-calories, switching to your metabolic diet by relying on your willpower will be difficult.
Here’s the thing.
The metabolic diet won’t work if you don’t have a healthy relationship with food.
Now, what do we mean by ‘a healthy relationship with food’?
A person with a healthy relationship with food has total food freedom. They are conscious of the food choices they make, and they can choose what to eat and what not to eat at any time of the day.
When you have a healthy relationship with food, you’ll choose foods that provide the most nutrients that your body needs — even if they’re placed beside your favorite comfort foods.
If you find yourself battling to stick to your metabolic-type specific diet, try changing the root: your relationship with food.
Because at the end of the day, that’s what matters most.
So, do you think that you’re fat-protein efficient? Share your opinions in the comments below.