{"id":10892,"date":"2023-03-17T10:58:09","date_gmt":"2023-03-17T10:58:09","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=10892"},"modified":"2023-09-07T14:36:52","modified_gmt":"2023-09-07T13:36:52","slug":"fat-protein-efficient","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/fat-protein-efficient\/","title":{"rendered":"Fat protein efficient vs. carbohydrate efficient, which is best for you?"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:192.1200750469%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}<\/style>\n<p>What does it mean to be fat protein efficient?<\/p>\n\n\n\n<p>This is a common question from women looking to understand how they should be eating to support their exercise efforts and weight loss goals. <\/p>\n\n\n\n<p>If you&rsquo;ve ever wondered how some people can eat an endless amount of carbohydrates but never seem to put on weight, then you&rsquo;re not alone!<\/p>\n\n\n\n<p>Your metabolism is the link between what you eat and how your body processes, stores and converts the energy from food.&nbsp;<\/p>\n\n\n\n<p>Experts generally agree that people process carbohydrates, fat and protein differently.&nbsp;<\/p>\n\n\n\n<p>Understanding your metabolic type could just be the secret to unlock what you should be eating to lose weight.&nbsp;<\/p>\n\n\n\n<p>When done properly, harnessing your metabolic type can be game-changing.&nbsp;<\/p>\n\n\n\n<p>But what exactly is your metabolic type and what does it mean to be fat protein efficient?<\/p>\n\n\n\n<p>In this guide we&rsquo;ll explore:<\/p>\n\n\n\n<ul>\n<li>What is the metabolic typing diet?<\/li>\n\n\n\n<li>What is metabolic type?<\/li>\n\n\n\n<li>What are the benefits of being fat protein efficient?<\/li>\n\n\n\n<li>What foods should you eat to be fat protein efficient?<\/li>\n\n\n\n<li>Does the fat protein efficient diet actually work?<\/li>\n\n\n\n<li>Fat protein efficient meal plan<\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s jump in!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-533x1024.png\" alt=\"fat protein efficient\" class=\"wp-image-10894\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-533x1024.png 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-156x300.png 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-768x1475.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-500x960.png 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-625x1200.png 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-150x288.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20533%201024'%3E%3Crect%20width='533'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"fat protein efficient\" class=\"wp-image-10894 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-533x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-533x1024.png.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-156x300.png.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-768x1475.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-500x960.png.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-625x1200.png.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-150x288.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What is the metabolic typing diet?<\/strong><\/h2>\n\n\n\n<p>The metabolic typing diet is based on the belief that everyone digests and metabolises protein, carbohydrates and fat differently.&nbsp;<\/p>\n\n\n\n<p>How different is based on factors such as:&nbsp;<\/p>\n\n\n\n<ul>\n<li>Genetics<\/li>\n\n\n\n<li>Body type<\/li>\n\n\n\n<li>Lifestyle<\/li>\n\n\n\n<li>Reactivity of the parasympathetic and sympathetic nervous system<\/li>\n<\/ul>\n\n\n\n<p><a href=\"https:\/\/www.westonaprice.org\/health-topics\/abcs-of-nutrition\/the-right-price\/#gsc.tab=0\" target=\"_blank\" rel=\"noopener\">Dr Weston A Price<\/a> first researched the diet in the 1930s when he uncovered the link between modern eating habits and the incidence of chronic degenerative illness.<\/p>\n\n\n\n<p>Dr Price discovered that there is no such thing as a &lsquo;healthy diet&rsquo; and there is no one size fits all approach.<\/p>\n\n\n\n<p>This is mainly due to there being huge variations in ethnic and cultural groups as well as environmental conditions.<\/p>\n\n\n\n<p>Genetic and hereditary factors are also at play here. <\/p>\n\n\n\n<p>One of the examples given to explain this is that many people who live in tropical or equatorial regions have a strong hereditary need for diets high in carbohydrates such as fruits, vegetables, grains and legumes.<\/p>\n\n\n\n<p>These foods provide the energy that is most compatible with the unique body chemistry of people who are genetically programmed to lead active lifestyles in warm and humid regions.&nbsp;<\/p>\n\n\n\n<p>Adding that their systems are not designed to process large quantities of animal protein and fat.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/the-best-protein-food-for-runners\/\" data-type=\"post\" data-id=\"2525\">The best protein food for runners: What you should know about protein<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What is metabolic type?<\/strong><\/h2>\n\n\n\n<p>Your metabolic type can be used to understand what types of foods you should be eating to support your health and in some cases your weight loss goals.&nbsp;<\/p>\n\n\n\n<p>Your metabolism is key when it comes to losing weight.&nbsp;<\/p>\n\n\n\n<p>There are three metabolic types:<\/p>\n\n\n\n<ul>\n<li>Fat protein efficient<\/li>\n\n\n\n<li>Carbohydrate efficient<\/li>\n\n\n\n<li>Mixed metabolism<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Fat protein efficient<\/strong><\/h3>\n\n\n\n<p>What does it mean to be fat protein efficient?<\/p>\n\n\n\n<p>You are fat protein efficient if you have a better ability to digest high protein and high fat foods.<\/p>\n\n\n\n<p>This metabolic type does not work well with low calorie diets.&nbsp;<\/p>\n\n\n\n<p>Here are the signs that you could be fat protein efficient:<\/p>\n\n\n\n<ul>\n<li>You have a strong appetite.<\/li>\n\n\n\n<li>You are hungry often.<\/li>\n\n\n\n<li>You like to start your day with a solid breakfast.<\/li>\n\n\n\n<li>You crave salty foods more than sweet foods.<\/li>\n\n\n\n<li>You feel tired and unsatisfied after eating high-carb meals.&nbsp;<\/li>\n\n\n\n<li>You crash after eating a high-carb meal.<\/li>\n<\/ul>\n\n\n\n<p>The macronutrient breakdown for fat protein efficiency is:<\/p>\n\n\n\n<ul>\n<li>60% of calories from fat<\/li>\n\n\n\n<li>30% of calories from protein<\/li>\n\n\n\n<li>10% of calories from carbohydrates<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/zero-calorie-foods\/\" data-type=\"post\" data-id=\"11504\">Zero calorie foods: The complete guide<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Carbohydrate efficient<\/strong><\/h3>\n\n\n\n<p>You are carbohydrate efficient if you have a better ability to oxidise foods slowly.&nbsp;<\/p>\n\n\n\n<p>It is more difficult to turn protein and fat into energy &ndash; this is why it&rsquo;s important to consume carbohydrates for energy.<\/p>\n\n\n\n<p>Here are the signs that you could be carbohydrate efficient:<\/p>\n\n\n\n<ul>\n<li>You typically eat light meals.<\/li>\n\n\n\n<li>You are not hungry as often.&nbsp;<\/li>\n\n\n\n<li>You crave sweet foods more than salty foods.<\/li>\n\n\n\n<li>You feel sluggish after eating animal proteins and nuts.<\/li>\n\n\n\n<li>You are more likely to struggle with weight loss.<\/li>\n\n\n\n<li>You are not considered a high energy person.<\/li>\n<\/ul>\n\n\n\n<p>The macronutrient breakdown for carbohydrate efficiency is:<\/p>\n\n\n\n<ul>\n<li>10% of calories from fat<\/li>\n\n\n\n<li>20% of calories from protein<\/li>\n\n\n\n<li>70% of calories from carbohydrates<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Mixed metabolism<\/strong><\/h3>\n\n\n\n<p>A mixed metabolism is the best of both worlds.<\/p>\n\n\n\n<p>If you have this metabolic type, you don&rsquo;t typically struggle with your weight and you can eat a diet that is balanced between carbohydrates, fats and proteins.&nbsp;<\/p>\n\n\n\n<p>Here are the signs that you could have a mixed metabolism:<\/p>\n\n\n\n<ul>\n<li>You have a healthy appetite.<\/li>\n\n\n\n<li>You have cravings for sweet and salty\/savoury foods in equal measure.<\/li>\n\n\n\n<li>You don&rsquo;t typically struggle with weight loss and weight gain.<\/li>\n<\/ul>\n\n\n\n<p>The macronutrient breakdown for a mixed metabolism is:<\/p>\n\n\n\n<ul>\n<li>33.33% of calories from fat&nbsp;<\/li>\n\n\n\n<li>33.33% of calories from protein<\/li>\n\n\n\n<li>33.33% of calories from carbohydrates<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/carb-loading-for-runners\/\" data-type=\"post\" data-id=\"6648\">Carb loading for runners: Foods to eat and mistakes to avoid<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-1-683x1024.png\" alt=\"fat protein efficient\" class=\"wp-image-10898\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-1-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-1-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-1-683x1024.png.webp\" alt=\"fat protein efficient\" class=\"wp-image-10898 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-1-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-1-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-1.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/supplements-for-runners\/\" data-type=\"post\" data-id=\"12493\">6 of the best supplements for runners<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What are the benefits of being fat protein efficient?<\/strong><\/h2>\n\n\n\n<p>It is thought that a fat protein efficient diet helps you to consume less refined carbs and processed foods overall, and consume more nutritionally dense foods.&nbsp;<\/p>\n\n\n\n<p>The fat protein efficient diet is also more individualised than diets like Keto, Atkins and Paleo which can be quite restrictive and more rigid in structure.&nbsp;<\/p>\n\n\n\n<p>Here are the benefits of being fat protein efficient.&nbsp;<\/p>\n\n\n\n<p><strong>#1 Reduce intake of refined carbohydrates and processed foods<\/strong><\/p>\n\n\n\n<p>The primary benefit of a fat protein efficient diet is that it helps you to decrease your consumption of refined carbohydrates and processed foods.<\/p>\n\n\n\n<p>Refined carbohydrates and processed foods are often linked to health complications and chronic diseases.&nbsp;<\/p>\n\n\n\n<p>Unrefined carbohydrates, or carbohydrates from whole sources, provide more health benefits.<\/p>\n\n\n\n<p><strong>#2 Increase intake of non-starchy vegetables and low carb fruits<\/strong><\/p>\n\n\n\n<p>There are two types of vegetables: starchy and non-starchy.<\/p>\n\n\n\n<p>Starch is a type of carbohydrate that your body breaks down into glucose.&nbsp;<\/p>\n\n\n\n<p>Both types of vegetables are high in nutrients, minerals and antioxidants, but there are a few key differences.&nbsp;<\/p>\n\n\n\n<p>Starchy vegetables are higher in carbohydrates so are more likely to cause spikes in your blood sugar levels.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Starchy vegetables<\/strong><\/td><td><strong>Non-starchy vegetables<\/strong><\/td><\/tr><tr><td>Higher in calories<br>Higher in carbohydrates<br>Have less fibre<br><br>Recommendation is to limit starchy vegetables to about &frac14; of your plate.<br><br>Examples: corn, white potatoes, sweet potatoes, green peas, butternut squash, carrots, turnips.<\/td><td>High in fibre<br>Lower in sugar<br>Lower in carbohydrates (normally 5g per serving)<br><br>Recommendation is to fill about &frac12; your plate with non-starchy vegetables.&nbsp;<br><br>Examples: black olives, purple cabbage, asparagus, sprouts, cabbage, red peppers, tomatoes, summer squash.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>#3 Helps to avoid restrictive and fad diets<\/strong><\/p>\n\n\n\n<p>Fad diets and diets like Keto, Paleo and Atkins are highly restrictive which are not sustainable over time.&nbsp;<\/p>\n\n\n\n<p>A lot of fad diets also focus on being very low in calories and fat, which may not be necessarily good for your health.&nbsp;<\/p>\n\n\n\n<p>When you cut lots of calories you deprive your body from the fuel it needs to perform daily functions.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/what-to-eat-before-a-run\/\" data-type=\"post\" data-id=\"1048\">What to eat before a run: Foods to eat and mistakes to avoid<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-2-683x1024.png\" alt=\"fat protein efficient\" class=\"wp-image-10899\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-2-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-2-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-2-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-2-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-2.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-2-683x1024.png.webp\" alt=\"fat protein efficient\" class=\"wp-image-10899 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-2-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-2-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-2-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-2-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-2.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What foods should you eat to be fat protein efficient?<\/strong><\/h2>\n\n\n\n<p>You may be wondering: &ldquo;What is a fat protein efficient diet?&rdquo;<\/p>\n\n\n\n<p>In order to be successful with the FPE diet, you need to consume certain types of fats and proteins to give your body what it needs to keep your metabolism going.<\/p>\n\n\n\n<p>Here&rsquo;s how to eat a fat protein efficient diet.<\/p>\n\n\n\n<p><strong>Fat and protein efficient metabolism food list<\/strong><\/p>\n\n\n\n<ul>\n<li>Fatty fish like salmon, mackerel and tuna<\/li>\n\n\n\n<li>Dairy like cottage cheese, yoghurt and whole milk<\/li>\n\n\n\n<li>Full-fat yoghurt&nbsp;<\/li>\n\n\n\n<li>Meats like red meat, chicken and beef liver<\/li>\n\n\n\n<li>Pork<\/li>\n\n\n\n<li>Tofu and tempeh<\/li>\n\n\n\n<li>Nuts like almonds, cashews, walnuts and pecans<\/li>\n\n\n\n<li>Legumes like chickpeas, black beans and kidney beans<\/li>\n\n\n\n<li>Seeds like sunflower, pumpkin and chia<\/li>\n\n\n\n<li>Oils like olive oil and coconut oil<\/li>\n\n\n\n<li>Low carb green vegetables like spinach, kale, broccoli and cucumbers<\/li>\n\n\n\n<li>Low carb fruits like berries, kiwi and oranges&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/is-crossfit-bad-for-you\/\" data-type=\"post\" data-id=\"10841\">Is CrossFit bad for you? Benefits + risks of CrossFit for runners<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Does the fat protein efficient diet actually work?<\/strong><\/h2>\n\n\n\n<p>There is mixed evidence online regarding the success of the metabolic typing diet.<\/p>\n\n\n\n<p>One <a href=\"https:\/\/www.researchgate.net\/publication\/262675889_Physiological_analysis_of_the_metabolic_typing_diet_in_professional_rugby_union_players\" target=\"_blank\" rel=\"noopener\">2008 study<\/a> looked at the physiological analysis of the metabolic typing diet in professional rugby union players.<\/p>\n\n\n\n<p>It found that the metabolic typing diet results did not accurately reflect the actual metabolic processes in a usable way.&nbsp;<\/p>\n\n\n\n<p>Whereas on the other hand, according to a <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31434587\/\" target=\"_blank\" rel=\"noopener\">2020 study<\/a>, there is strong evidence that metabolic phenotyping is a promising strategy to identify groups at risk of health issues.<\/p>\n\n\n\n<p>Adding that it can also potentially improve health promotion at a population level.&nbsp;<\/p>\n\n\n\n<p>The fat protein efficient diet in particular does have its downsides.&nbsp;<\/p>\n\n\n\n<p>Some would argue that it does not provide the acceptable macronutrient distribution range (AMDR) &ndash; with the majority of your macronutrients coming from protein sources.&nbsp;<\/p>\n\n\n\n<p>Research tells us that the AMDR is:<\/p>\n\n\n\n<ul>\n<li>55-75% for carbohydrates<\/li>\n\n\n\n<li>15-25% for fat<\/li>\n\n\n\n<li>7-20% for protein<\/li>\n<\/ul>\n\n\n\n<p>These ranges have been set because food consumption within these ranges plays a role in reducing the risk of chronic diseases.&nbsp;<\/p>\n\n\n\n<p>One <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25815800\/#:~:text=The%20AMDR%20for%20carbohydrate%20is,be%20the%20non%2DAMDR%20group.\" target=\"_blank\" rel=\"noopener\">study<\/a> found that intake outside the ADMR was significantly associated with hypertension (high blood pressure) in Korean adults.&nbsp;<\/p>\n\n\n\n<p>There are also a range of factors that the metabolic typing diet does <em>not<\/em> consider, which are all crucial for good health. These include:<\/p>\n\n\n\n<ul>\n<li>Gut health<\/li>\n\n\n\n<li>Chronic conditions and diseases<\/li>\n\n\n\n<li>Medications<\/li>\n\n\n\n<li>Stress levels<\/li>\n\n\n\n<li>Sleep<\/li>\n\n\n\n<li>Hydration<\/li>\n\n\n\n<li>Physical activity<\/li>\n<\/ul>\n\n\n\n<p>There is also evidence that a more equal and balanced macronutrient distribution is better for weight loss. <\/p>\n\n\n\n<p>The bottom line? Following a fat protein efficient diet won&rsquo;t adversely harm your health.<\/p>\n\n\n\n<p>If you follow the diet and it works for you, then great!<\/p>\n\n\n\n<p>However, if at any point you start to feel sluggish or tired, then this may be a sign that the diet may not be right for you.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/what-to-eat-before-running-in-the-morning\/\" data-type=\"post\" data-id=\"8416\">What to eat before running in the morning: 8 eating tips<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-3-683x1024.png\" alt=\"fat protein efficient\" class=\"wp-image-10900\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-3-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-3-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-3-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-3-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-3.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-3-683x1024.png.webp\" alt=\"fat protein efficient\" class=\"wp-image-10900 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-3-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-3-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-3-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-3-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-3.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/fat-protein-efficient-3.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Fat protein efficient meal plan<\/strong><\/h2>\n\n\n\n<p>Here is a sample meal plan for the fat protein efficient diet.<\/p>\n\n\n\n<p><strong>Breakfast<\/strong><\/p>\n\n\n\n<ul>\n<li>Scrambled eggs and avocado or sliced salmon on whole grain toast (cooked in coconut oil)<\/li>\n\n\n\n<li>1 cup of berries with full-fat yoghurt<\/li>\n<\/ul>\n\n\n\n<p><strong>Mid-morning snack<\/strong><\/p>\n\n\n\n<ul>\n<li>Sliced green apple with peanut or almond butter<\/li>\n<\/ul>\n\n\n\n<p><strong>Lunch<\/strong><\/p>\n\n\n\n<ul>\n<li>Grilled chicken with cherry tomatoes and broccoli<\/li>\n<\/ul>\n\n\n\n<p><strong>Afternoon snack<\/strong><\/p>\n\n\n\n<ul>\n<li>Handful of nuts<\/li>\n<\/ul>\n\n\n\n<p><strong>Dinner<\/strong><\/p>\n\n\n\n<ul>\n<li>Grilled tuna with quinoa and vegetables<\/li>\n<\/ul>\n\n\n\n<p><strong>Dessert<\/strong><\/p>\n\n\n\n<ul>\n<li>1 cup of sliced strawberries<\/li>\n\n\n\n<li>1-2 squares of dark chocolate<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>What does it mean to be fat protein efficient? This is a common question from women looking to understand how they should be eating to support their exercise efforts and weight loss goals. If you&rsquo;ve ever wondered how some people can eat an endless amount of carbohydrates but never seem to put on weight, then &hellip;<\/p>\n","protected":false},"author":1,"featured_media":10895,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[21],"tags":[276,97],"mv":{"thumbnail_id":10895,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/blog-post-100-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/10892"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=10892"}],"version-history":[{"count":12,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/10892\/revisions"}],"predecessor-version":[{"id":12846,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/10892\/revisions\/12846"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/10895"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=10892"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=10892"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=10892"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}