fat protein efficient diet plan pdf

Fat Protein Efficient Diet Plan PDF: What Should You Eat?

Do you ever feel like all your efforts to improve your body are in vain? You have an obese or thin body, although you have seriously implemented a diet and exercise program, it has not yielded the expected results. Many people can successfully apply those diet plans, but you can’t. Can the fat protein efficient diet plan help you better in this case? Should you follow it? How to start? Join us to learn more about fat protein efficient diet plan through the sharing in the article below!

Identify your metabolic type before choosing the dietary plan

Each of us has a unique body, each person’s body is different. Both people may eat the same food, but the amount of nutrients absorbed by the body is completely different. That is why there are people who easily become obese, there are people who eat a lot but have a thin body.

For each body, if you want to improve physical fitness, you must have separate diet plans to bring the best results. That’s why doing the same diet that works for someone else might not work for you. The problem is not that the diet doesn’t work, but that each person’s metabolism is different.

What is metabolism?

Metabolism takes place in the body to produce energy to help you stay alive and active every day. Metabolism is the process of oxidizing or breaking down biomolecules such as proteins, carbohydrates and fats and converting them into energy.

The balance between the sympathetics and the parasympathetic nervous systems within your autonomic nervous system controls your body’s metabolism like breaking down food.

Related: Dual Efficient Metabolism Diet Plan: What Should You Eat?

What is an oxidant?

The rate at which food is oxidized is called the metabolic rate. There are 3 body types: ectomorph, endomorph, and mesomorph, they oxidize at different metabolic rates. Each person will have a fast oxidizer, a slow oxidizer or a normal oxidizer for each different nutrient.

People with fast oxidants will quickly convert food into energy for burning or storage. It is very effective in converting fat or protein into energy. In addition, fast oxidizing agents tend to increase blood sugar levels after consuming carbohydrates.

In contrast, slow oxidants will have a lower metabolic rate. It will be more effective when you eat more carbs. People with slow oxidants require more carbohydrates to maintain energy. This type of oxidant is not suitable for consuming fat or is high in protein.

What are metabolic types?

You will clearly see 3 types of metabolism in the following breakdown:

Ectomorph – fast oxidizer (fat protein efficient body)

People with a high metabolic rate are Ectomorphs. They can rapidly oxidize the foods they consume. They digest food very quickly and also quickly use up energy due to participating in intense physical activities or hard work. Ectomorph body type will often feel hungry several times a day. They crave sweets or salty snacks more than other types of people. Consuming a lot of carbohydrates can cause their blood sugar to rise. This type of person often feels tired and anxious. They are not suitable to use foods containing complex carbohydrates. A fat protein efficient diet plan will bring more benefits to their health.

Endomorph – slow oxidizer (carbohydrate efficient body)

Endomorph is the type of person whose body oxidizes food slowly. It takes them longer to break down food and convert it into energy. Therefore, they often participate in jobs or activities that do not require high physical activity. The Endomorph’s body usually stores a large number of unused nutrients or calories. Therefore, feeling hungry often does not happen to them. Due to their slow metabolism, they cannot consume much protein. For those on a high-fat protein diet, they will have indigestion, which in the long run can lead to being overweight. The Endomorph body type will usually work more efficiently when consuming carbohydrates and related products. Their bodies also need nutrients from easily oxidized foods like carbs for energy. This type of person will be more suitable for carbohydrate diet plans than fat protein.

Mesomorph – mixed oxidizer (fat protein and carbohydrate efficient body)

Mesomorphs are a type of person with a moderate rate of food oxidation with a mixed metabolic rate. The type of oxidant they possess is a mixed oxidizer. Their daily activities can be physical or non-physical. Digestion is also not fast nor slow, it’s moderate. This type of person needs a steady mix of fats, proteins, and carbohydrates to maintain optimal health.

Remember that the information above is pseudoscience and isn’t based on any scientific studies. Use for informational purposes only.

Which diet works for Fat Protein Efficient?

Common signs of people Fat Protein Efficient

  • You have cravings and often eat until you feel full
  • You easily get hungry during the day and eat a lot of snacks
  • You are not satisfied with high-carb meals, such as pasta, which make you sleepy and sluggish.

Through those signs, the following diets may be right for you

  • Keto Diet
  • Atkins Diet
  • Paleo Diet
  • Fat Protein Efficient Diet
  • Pescatarian Keto Diet
  • Mediterranean Keto Diet

How does a fat protein efficient diet work?

fat protein efficient diet works with a diet high in protein, fat, and low carbohydrates. In general, you will have to eat foods that contain macronutrients from protein and fat. However, you will use less, or even limit, foods related to carbohydrates. Preferably fat protein efficient dieters should follow a ratio of 40/30/30 plan in which 40% of your daily calories come for fat sources, 30% of your daily calories come from protein sources, and 30% of your daily calories come from carbohydrate sources, the diet will be highest in fatty and purine-rich food.

Carbohydrate efficient diets for Endomorph people should consume around 20% proteins, 20% fats, and 60% carbohydrates. And for Mesomorph people, their fat protein and carbohydrate efficient diet should include follow 40 40 20 meal plan that means 40% proteins, 40% carbohydrates and 20% fats.

Many experts recommend that people participating in this diet plan should make 6 meals a day, except for 3 main meals, you should have additional snacks. At each meal, you should eat the full range of foods with the required ingredients for best results.

This plan emphasizes eating foods that are high in protein and healthy fats such as meat, eggs, milk, fish, olive oil, etc. You should use a high-quality carbohydrate source to limit unhealthy carbs. Here are some basic food categories in this plan:

  • Fatty dairy products such as ice cream, eggs, cheese, 2% milk, etc.
  • High protein foods contain purines such as salmon, beef liver, dark chicken, etc.
  • You can get carbs from a number of sources like beans, quinoa, brown rice, sweet potatoes, fruit, etc.

Benefits of a fat protein efficient diet

With a scientific method of implementation and formed based on the principles of the body, a fat protein efficient diet offers many benefits.

  • fat protein efficient diet helps your body increase protein content, maintain and develop muscle.
  • Supports effective weight loss by promoting the breakdown of stored carbs and fats.
  • It helps people with a fast metabolism to avoid feeling hungry all the time and not being urged to overeat.
  • Supporting your digestive system and improving your overall health over the long term is based on limiting refined carbs like breakfast cereals, pasta, soft drinks, sugar, and cookies. You are also not allowed to use alcohol, caffeine and some alcohol harmful to health.
  • Consuming plenty of healthy carbs and fiber helps prevent carbs from accumulating in the body, reducing the risk of them turning into fat.

Drawbacks of a fat protein efficient diet

Besides the benefits of making your body better, this diet plan also has many downsides. If done incorrectly, your health can be seriously affected. Some typical limitations of this diet include:

  • The high concentration of fat and protein makes this diet unbalanced. You may be deficient in some micronutrients compared to mixed diets.
  • The amount of fat ingested quite often leads to saturated fat and accumulation
  • In the long run, this will become the cause of heart disease, kidney disease or some other disease.
  • If you do not determine the exact types of metabolism in your body, this diet plan will seriously harm your health.
  • The low carbohydrate content reduces the immediate energy metabolism, making you feel light-headed, dizzy or even faint.
  • When there is too much fat in the body and it is the main source of energy, it can lead to Ketosis. You will experience some symptoms such as abdominal pain, irritability, trouble sleeping.

See more: Keto for Women Over 50: 5 Tips to Make It Work

Should Fat Protein Efficient people follow Keto diet to lose weight?

Keto is simply a meal plan that focus on fat and protein intake over carbohydrates to sustain ketosis.

If you want to pursue strict weight loss then the keto diet is not for you, as its standard is that only 5% of your calorie intake should be added in the form of carbs.

Furthermore, the low carb intake vs. high-fat intakes may leave you irritable, foggy, nauseous, constipated, or feeling “off”, they commonly referred to as the “keto flu”.

See more: How Many Eggs Per Day Can Someone Eat On Keto Diet?

Who should take the fat protein efficient diet plan?

People who should follow the fat protein efficient diet plan are people with a high metabolism (fast oxidant). The use of more fats and proteins slows down the metabolism. It will help them feel less hungry and crave food.

We can explain it in terms of scientific researchers. Carbohydrate is inherently the most easily metabolized substance, it is metabolized as soon as we eat it and converted to energy. After the metabolism is done, your stomach will be empty and you will feel hungry again. However, fats and proteins have a slower metabolic rate.

That is, with the same amount of carbs and fat protein, it takes longer for you to metabolize fat protein. When your metabolism slows down, you will feel less hungry, thereby consuming less food and limiting excess calories.

In summary, Ectomorph body types are those who should follow a fat protein efficient diet plan to maintain weight and improve overall health.

Read more: Metabolic confusion meal plan ideas

Foods to eat on Fat Protein Efficient Diet

Although there are many nutritious foods, you should give priority to the following foods:


Whole grains, they are rich in fiber: brown bread, quinoa, bulgur wheat.

Low-sugar fruits: berries, grapefruit, kiwi, avocado, citrus fruits, oranges, melon, pears, apples

Low-carb greens: bell pepper, mushrooms, spinach, kale, broccoli, cauliflower

Vegetables: cruciferous vegetables (broccoli, cauliflower) and other kinds of great vegetables


Beans and legumes (an excellent plant-based protein source): haricot, lentils, black, red beans, chickpeas.

Lean meat: chicken, fish, turkey. They contain low saturated fats

Low-fat dairy: milk, yogurt, eggs. Be sure to check the labels for extra added sugar.


Oils: olive, coconut, avocado, MCT. Choose extra-virgin varieties.

Fatty fish: salmon, tuna, mackerel, herring. They contain essential omega-3 fatty acids.

Full-fat dairy products: yogurt, butter, cheese, eggs, and cream

Nuts and seeds: flaxseeds, chia seeds, almonds, walnuts, pistachios.

Fat Protein Efficient Diet Plan

fat protein efficient diet plan may or may not work for you, you can try it for real results. However, before doing it, you should have enough knowledge about this diet plan to avoid unwanted harm. Here are some useful tips to help you get started and build a sample menu for your diet days.

How to build a fat protein efficient diet plan?

Building a detailed diet plan is essential for every diet. It helps you to follow the diet properly and more effectively.

For a fat protein efficient diet plan the first thing you need to do is visit your doctor and determine what metabolic rate type your body is in. Your doctor will give you useful advice and make sure you are really suitable for this diet or not. Determining the correct type of oxidant will help you choose the right type of effective diet.

Next, you need to prepare and build a really detailed diet plan. A healthy lifestyle and standard eating will keep you at your best. You can lose weight, maintain weight, and regulate your body. Hard exercise will be a perfect solution to help your plan be more successful.

In the process of building a menu, you should pay attention to trying to keep saturated fat below 10%. Fat is not a completely good nutrient for the body, so it should be used in the right dosage to ensure safety.

Sample menu for 1-day

To help you build this diet plan more effectively we will give a sample menu for a day. You can rely on this menu to build a menu for the following days.

* Choose one or a comparable option

Breakfast Eggs
Whole grain toast with butter
AM snacks Raw vegetables with salad dressing or cheese dip
Full fat cheese slices
Boiled eggs
Ham, roast beef/pork slice, pepperoni
Lunch Chicken or tuna breast with vegetables and sauce, tomato, avocado slices
Cobb salad or taco salad
PM snack Boiled eggs
Cheese stick
Vege sticks with dipping sauce
Ham, bacon, roast beef or pepperoni
Dinner Pork ribs with mixed vegetables
Butterfish with green vegetable
Steak with baked potatoes, butter and sour cream
Chicken breast and greens
Whole wheat bread with cheese, cream sauce or olive oil vinegar
Taco salad with ground beef or chicken
Beef with wholemeal bread and salad
Chicken wings with cream sauce and salad

See: Cutting Diet Plan for Weight Loss: Macros, Meal Plans, and More


It’s not hard to tell if you’re a fast oxidant, slow oxidant, or mixed oxidant. If you can’t determine that you can see your doctor and specialists. Knowing what type of person you are will greatly aid in weight loss and overall health improvement.

Besides, you need to adjust the amount of fat and carbs you eat at a reasonable level to avoid unnecessary risks. Hopefully, our sharing will help you have more knowledge about a fat protein efficient diet plan. Thanks for reading!

Don’t forget to find out more Diet plans and Recipes on Kerriannjennings.com

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