Knowing your metabolic typing diet will help us in choosing different types of fat, carbs and protein. It is undeniably true that everyone has unique dietary requirements; and that is the reason why Kerri Ann Jennings highly recommends that you know your metabolism, so that you can choose the diet that fits you most! And here it is, the most exciting part in today’s edition – a dual efficient metabolism diet plan.
Overview of metabolism
According to the Mayo Clinic, metabolism is the procedure by which your body converts the nutrients and liquids that you consume into energy. Each and every cell and system of the body participates in this process. Metabolism comprises a variety of activities such as basal metabolic rate (the calories you burn just by being alive), physical activity, and the breakdown and utilization of food for energy.
However, each person has a different metabolism process. Some can be fast, and others can be slow; but in general, the metabolism’s speed depends on three main factors, according to Harvard Health Publishing. Some factors are mentioned such as: Ages, biological sex and muscle amount.
How many types of metabolism?
As we have mentioned before, metabolism type can be different for each body’s type. In general, metabolism type can be divided into three types. Let’s take a closer look at each metabolic body type!
Type A: Endomorph
Type A, the Endomorph, is also known by the name PDB (Protein Dominant Burner). A very special thing about this body type is that it can burn fats and protein more efficiently than burn only carbs. It is important to monitor your calorie consumption, so keep a close check on the processed foods you are incorporating into your diet. Type A, in our opinion, is the most common metabolism type since more than 74% of the population over the world has this body type.
To be specific, here are some significant signs for you to detect whether you are a type A metabolism or not.
- Round body with thicker arms and legs
- Has a strong appetite and always crave for fat and salty foods
- Has a weaker upper body muscles and strong leg muscles
If you are a type A metabolism body type, here are some tips to get a healthier body!
Kerri Ann Jennings advises you to balance your meals in this formula:
- 50% of Protein
- 30% of Fat
- 20% of Carbs
Besides, you should keep yourself working out and leading it into a healthier meal plan:
- Limit carbs and fat, you can only eat clean and healthy fat such as full fat diary or clean fat like avocado, etc
- Eat more fibers so that your stomach can be full
- Avoid sugar
- Eat lean and dark protein, such as: beef, chicken legs, turkey or salmon
Type B: Ectomorph
People with this form of Ectomorphs are often seen with little muscular mass, therefore they are slim and have tiny joints and a light physique, as opposed to people with other types. Women with this body type should absolutely incorporate weight training into their fitness regimen if they want to bulk up and gain muscle. And yes, this body type is also a factor that contributes to the getting fat process fast in women.
To be specific, here is a list for you to check whether you are one of those type B metabolism or not!
- Has a poor appetite
- Usually craves for sweets
- Cope with high levels of stress
- Usually depend on caffeine
If you are a type B metabolism body type, here are some tips to get a healthier body!
Kerri Ann Jennings advise you to have your meal in this standard formula:
- 70% of Carbs
- 20% of Protein
- 10% of Fat
Besides, you should also strictly follow these rules:
- Consume lower amount (or zero amount if you can) of protein and fat
- Add plenty of fiber-rich complex carbohydrates without adding any extra sugar.
- Drink green tea instead of coffee, and make an effort to obtain as much of your protein from pulses and nuts as possible.
- Light protein sources such as lean chicken, turkey, and white fish are recommended.
- Protein shakes can be used as a supplement.
Type C: Mesomorph
Mesomorph body types usually have these characteristics:
- Gaining muscle easily
- Gaining weight easily
- Has an unpredictable appetite
- Usually crave for sweet and savory
- Has a little trouble with weight control
If you are a type C metabolism body type, here are some tips to get a healthier body!
- 33% of Protein
- 33% of Fat
- 33% of Carbs
Besides, you should also strictly follow these rules:
- Consume healthy fats only, such as: olive oil, avocado, nuts and seeds.
- Add more healthy carbs into your daily meal. Some healthy carbs can be mentioned such as fruits and veggies.
- In this body type, it is fine if your carb and protein intake are high. However, you should avoid high carb grains and sugar as much as you can.
What is a dual efficient metabolism diet plan?
The term dual efficient metabolism diet plan is the biological hypothesis of utilizing fats, proteins and carbs even though they do not have any struggles in maintaining a healthy body (according to MD assistant professor Heidi Guzman at Columbia University Medical Center). Because everyone knows at least one person who can eat whatever they want and stay slender, this notion of dual efficient metabolism may have arisen from this reality. A scientific basis for this belief is lacking, however.
Weight-loss diets might be most effective if they’re easy to follow for the long haul. It’s possible that metabotypes may have a role in a person’s ability to properly manage weight, diabetes, cholesterol, or any other health objective through food, but it’s also possible that other variables play a role.
And yes, this is a dual efficient metabolism diet plan that you might wanna take a closer look at!
We have made a meal plan table for each day in a week. It is just a sample diet plan so you don’t need to follow it completely. A good tip to support your dual macro burner metabolism is choosing foods and creating meals based on your metabolism type!
|Breakfast + Snack 1||Dinner||Snack 2||Dinner|
|Day 1||Breakfast: Low Fat Greek Yogurt topping with almonds/ nuts.|
Snack: one banana.
|2 slices of whole wheat bread, spread with peanut butter and topped with some sliced banana||Iced berry smoothie||Avocado wraps dipped with soy sauce|
|Day 2||Breakfast: Whole grain bread toast served with a boiled egg. 1 cup of green tea with honey and lemon.|
Snack: 1 mid-sized pear.
|Brown rice served with grilled chicken and sauteed veggies||1 protein bar||1 chicken and veggies tortilla pizza|
|Day 3||Breakfast: 2 slices of whole grain wheat bread spread with sugar-free peanut butter. 1 small banana.|
Snack: 1 mid-sized apple
|A small bowl of brown rice with grilled/boiled chicken||One cup of protein shake||Chicken Spinach Wrap with peanut butter sauce|
|Day 4||Breakfast: Veggie Frittata served with a banana.|
Snack: 1 medium-sized apple
|Brown Rice served with beef and broccoli||2 rice cake spread with peanut butter and topped with some sliced banana||One chicken wrap with broccoli salad with Ranch dressing|
|Day 5||Breakfast: Oatmeal bowl with peanut butter and some slices of banana. 1 glass of skimmed fat milk. |
Snack: 1 mid-sized orange.
|A half cup of brown rice served with roasted chicken breast and veggies salad.||Lemon and Coriander Hummus.||Spicy Tuna Avocado Wrap.|
|Day 6||Breakfast: One large glass of vegetable smoothie.|
Snack: A cup of protein shake.
|Spaghetti served with Turkey Meatballs.||1 medium sized banana.||Baked lemon-lime salmon served with sauteed veggies.|
|Day 7||Breakfast: Cottage cheese, eggs with mixed fruit salad |
Snack: Crispy homemade seafood tofu
|Grilled fish taco||Toasted Turkey Sandwiches||Chicken salad served with greens, topped with yogurt dressing.|
Related: 7 Day Smoothie Weight Loss Diet Plan
How to support a healthy metabolism?
Once you have known your metabolism body type, you should follow these steps to support a healthy metabolism.
Advice 1: Decide what works for you
Once you know what type of metabolism you are, the next step is choosing a diet that fits you most. You should choose carefully, three meals a day diet or maybe six meals a day diet can be a great factor to support your metabolism.
Advice 2: Drink as much as you can
As we all know, water accounts for 70 percent of our bodies. And because of that reason, we believe that water plays an important role in producing a healthy metabolism. According to the University of Missouri System, drinking half your body weight in ounces of water is an excellent rule you might wanna follow.
Additionally, water is a transportation to transport nutrients to cells and get all the waste out. So, drinking enough water is a must in all types of diet.
Advice 3: Consume an enough amount of food
Some level of calorie deficit is necessary for weight loss, but eating too few calories can lead to a slower metabolic rate.– Explained Emily Johnston, PhD, MPH, RDN, a registered dietitian nutritionist and certified diabetes educator.
The 2020-2025 Dietary Guidelines for Americans recommend that persons designated female at birth consume no less than 1,200 calories per day, and those assigned male at birth consume no fewer than 1500 calories per day.
Advice 4: Work out and Train regular
In every type of diet, it is highly recommended that you should work out oftenly. After knowing which type of metabolism you are, you should ask trainers’ advice to choose the workout session that fits your body. You might wanna try some strength training in your free time. To have the best result, you should maintain a strength training session at least twice a week, or maybe at least one day of recovery between each strength session. Weights, machines, resistance bands or everything that supports your training session can all be used.
Advice 5: Do not cut down your protein
The Recommended Dietary Allowance (RDA) is 0.8 grams per kilogram of body weight, one kilogram is about 2.2 pounds. For example, if you weigh 180 pounds, you should aim to provide about 65 grams of protein per day.
A very good way to add protein into your daily diet is consuming high protein foods. Here is a list of foods that are high in protein that you might wanna take a closer look at! However, you should know which metabolism type you are, then choose foods that fit your metabolism.
- Fish and seafood
- Meats: chicken, turkey, pork and beef
- Cottage cheese
Advice 6: Have enough sleep
Sleep deprivation may be detrimental to all metabolism type, according to research. In a short article published in the Journal of Lipid Research in November 2019, 15 healthy men slept through no more than five hours on four consecutive nights. The lack of sleep altered how their bodies processed fat, causing them to retain extra fat.
In the long run, a lack of sleep and the excess fat accumulation that comes with it may raise the chance of developing a variety of ailments. Kerri Ann Jennings suggests you aim for a minimum of seven hours of sleep every night.
Advice 7: Get support
Before starting any diets, and the dual efficient metabolism is not the exception, Kerri Ann Jennings highly recommends you to ask your doctors or nutritionists first. Doctors and nutritionists will guide you and tell you what you should eat, what types of training is fit for you.
And that is all the essential information that you need to know about metabolism type as well as dual efficient metabolism diet plan. In conclusion, to have a perfect dual efficient metabolism diet plan, you have to know which metabolism type you are, then start working out and following a diet meal. With our sharing today, we hope that you can detect which metabolism type is yours and what you should do to support your metabolism diet. If you find our sharing helpful, please share it with your friends and your loved ones. Don’t forget to subscribe to Kerri Ann Jennings to get the latest notification about diet!
Don’t forget to find out more Diet plans and Recipes on Kerriannjennings.com