Different metabolism types: Fat protein, carbohydrate, and mixed type
More and even more people are further discovering the health benefits of eating fruits and vegetables, and they have heavily adjusted their daily diet to ensure that they consume up to nine servings of these very important and beneficial food sources from nature each day. To create room for all those necessary fruits and vegetables, many people try to add fat protein-rich food to their daily meals, often because it is believed to help with weight loss. This may be wise though, as recent studies have shown that fat proteins make an essential contribution to the structure and integrity of the body, and it also helps burn fat more efficiently.
Why proteins are so important to our health?
Without enough proteins, our bodies will be unable to survive and renew itself. Proteins are especially very important for the growth and development of babies, children, and teenagers and are also essential during pregnancy. In addition to this, they also improve your resistance and antioxidant function, improve insulin functions, help build HDL cholesterol, and affect the metabolism rate of the body, which is important during weight loss. Proteins also contribute to a feeling of satiety, making proteins of unprecedented importance for the body to achieve and maintain the ideal weight required of a person. Most animal products, such as meat and dairy, contain whole proteins because they all contain essential amino acids for the human body. All plant proteins also contain all nine essential amino acids, however, in most vegetable proteins, one or two of the amino acids present are of very low content compared to animal products, and therefore vegetable proteins are also called deficient proteins. The amino acids in vegetables are also of the same quality as animal amino acids and can be absorbed by the human body just as effectively.
The best sources of protein
The best sources of animal protein are organic free-range eggs and fish. But there are also five plant-based foods that contain whole proteins and can, therefore, serve as the main source of protein in a meal:
- Quinoa: the pseudo-grain that has already been eaten by the Incas, and is also a good substitute for grain or rice.
- Buckwheat: it resembles a grain, but like quinoa, it is a pseudo-grain, which is often eaten as a grain substitute. In Asia, buckwheat is widely used for making noodles.
- Hemp seed: Often used to make hemp oil, non-alcoholic drinks, and syrup
- Fermented Soybeans: Soaking soybeans for 72 hours causes fermentation to take place, after which they are safe to eat. Products such as tempeh and soy sauce are also made from fermented soy.
- Blue-green algae (eg spirulina, chlorella): a very protein-rich food, which contains twelve times more digestible proteins than beef.
Foods that contain large amounts of deficient proteins are beans, peas, nuts, seeds, and many grains. By combining beans, lentils, or peas with brown rice, you create a delicious, full-protein meal.
Protein-rich foods that are better to avoid are pasteurized dairy (responsible for many allergies), non-organic meat (full of hormones, poisons, pesticides and other harmful substances that do not belong in the food chain), cheese, soy (due to the high content phytoestrogens) and various ‘normal’ protein powders/protein powders (due to the harmful effects of the sweeteners aspartame, saccharin, and sucralose contained therein).
For those who do loads of sporting activities or are trying to lose weight, you will need adequate protein, because proteins provide muscle building and stimulate the burning of fat. However, some people, even after following all these rules still can’t meet up with the body shape they want to. This is due to the fat protein efficiency of the body which mainly comprises the body’s ability to metabolize fat protein quickly.
Metabolism type of an individual
There are three major metabolism types and they comprise of: carbohydrate efficient, fat protein efficient, or mixed. The metabolism type of an individual is simply the body’s ability to metabolize a particular class of food quickly, that is the rate at which the body converts food into energy. According to the adage that says, “One man’s meat is another man’s poison”, this is especially true as there isn’t a single diet that fits everyone and what would benefit a person may not benefit another. Due to our differences in location, culture, genetics, climate, and many other environmental conditions, our diet differs from one person to the other. The diet of a fat protein efficient body will not benefit a carbohydrate efficient body. Everyone has a diet and the closer we are to our diet, the healthier we will be. The ability and rate at which someone burns calories are uniquely different from one person to another and this is why it is necessary to know your metabolism type so you can eat according to your category type.
The three metabolism types
There are three major metabolism types and they include:
- Fat protein efficient (fast oxidizers)
- Carbohydrate efficient (slow oxidizers)
- Mixed oxidizers
Even though the metabolic type of each individual is largely determined by the rate at which their body converts food into energy, the same nutrition is required by everyone.
The fast oxidizers are the fat protein efficient body types which digest fat and proteins much faster than carbohydrates. This metabolism type is best suited to a diet containing high-fat high protein and low carbs.
The slow oxidizers, however, comprise of the carbohydrate efficient bodies that digest carbohydrates faster than they digest fats and protein. They are the direct opposite of fast oxidizers and their suitable diet comprises of high carbs, low protein, and low fat.
As the name implies, the mixed oxidizers are a mixture of fast and slow oxidizers. This means that their metabolism rate for carbohydrates, protein, and fats are the same, so their ideal diet will comprise of an equal amount of each class of the food.
Why is it necessary to know your metabolism type?
Just as much as someone can consume a lot of food without putting on extra weight, it is also possible that someone else eating that same amount of food will lead to an excess addition of weight. What works for one may not work for the other and this is why there is no generic diet plan that works across all body types. Instead of searching for diets that never work, knowing your metabolism type will help you channel the right energy into consuming the perfect diet for your body type.
How do I know my metabolism type?
To find out your metabolism type, you can inquire from a nutritionist who will then carry out a metabolism type test on you. This will produce the most accurate result and you can then get recommendations on the diet and exercise plan that suits your body type. You can also inquire about the right amount of macronutrients that are specific to your body type.
Different lists of food for each metabolism type
- Fat protein efficient body type
This set of people requires a diet that has a high quantity of proteins such as beef, organ meats, poultry meat, and seafood ranging from salmon, herring, tuna to even mussels. The fat protein efficient body type also requires fats such as whole milk, eggs, cream, and cheese. However, their carbohydrate intake should be kept at a low quantity with a focus on consuming complex carbs such as vegetables and whole grains. Simple carbohydrates such as starchy foods and sugar should be reduced to the barest minimum.
- Carbohydrate efficient type
The carbohydrate efficient body type requires a diet rich in carbohydrates with low quantities of protein and fats. Their specific diet includes low-purine proteins like chicken and turkey and light fish like perch, sole, haddock, and flounder. Individuals with this body type should stick to low-fat dairy products and consume more if vegetables, whole grains, and fruits. Carbohydrate efficient body type does not necessarily need to eat refined carbs. Their macronutrient balance comprises of 60% carbs and 20% each of protein and fats.
- Mixed type
The mixed body type set of people can eat a mixed diet that comprises of high protein, high fat and low protein, and low fat. Such a diet includes eggs, tofu, yogurt, and nuts. The mixed body type requires equal ratios of carbohydrates, fats, and proteins.
Each metabolism type has its own unique pros and construction. In this article, however, we will be dwelling more on the fat protein efficient body.
The fat protein efficient body type
This metabolism type digests and converts food rich in protein and fats to energy quicker. They, however, do not digest carbohydrates fast.
What are the effects of being fat protein efficient?
A protein efficient person tends to feel hungry frequently as they are fast oxidizers of food. Also, their cravings for salty and fatty foods are high and so they usually feel fatigued anxiety, and stressed more often than not.
What is the unique diet for fat protein efficient bodies?
The unique diet for fat protein efficient bodies go as follows:
- 45 – 50% protein
- 30 – 35% carbohydrates
- 20% fat and oils.
Individuals with a fat protein efficient body should try to maintain this macronutrient balance, however, for every metabolic type;
- Protein comprises of meat, poultry, and seafood.
- Carbohydrates comprise of fruits, grains, and vegetables.
- Fats and oil comprise of butter, oils, and fatty foods — excluding nuts and seeds.
A fat protein efficient diet plan
A fat protein efficient diet mainly consists of the high protein (45 – 50%) and this is due to the body’s ability to put on and maintain a lean body mass. This feature is a great benefit to the fast oxidizers as the lean body mass has been proven to control blood sugar, increase metabolism rate, and maintain the strength of bones. Protein-rich foods are essential to this metabolism type as they help maintain muscle, which is why it is important to include more protein-rich sources in your daily diet plan.
Other nutrients required include a moderate quantity of carbohydrates (30 – 35%) and fats (20%). Please take note that these numbers are not generic as they can change from time to time depending on the daily activities of an individual, regular exercises carried out, and the overall progress of maintaining this diet. The percentages recommended above can only be used as guidance.
Benefits of a fat protein efficient body
The metabolism of a fat protein efficient body has a decreased risk for heart diseases and high cholesterol. This is due to the body’s ability to utilize fat effectively which then increases the HDL, which is good cholesterol and decreases LDL, which is bad cholesterol.
Another benefit of a fat protein efficient body is that it is better equipped to put on and maintain the lean muscle tissue which becomes strong quickly due to the body’s ability to metabolize protein efficiently. The components of protein comprise of amino acids and they are the building blocks of muscles in the body. The presence of more muscle mass in the body leads to a better blood sugar content, high metabolism rate, and a stronger bone density because these require more calories to be maintained, and the fat protein efficient body provides these.
Recommended exercises for the fat protein efficient body
The fat protein efficient body can take on weight training because of its ability to metabolize proteins to build the body’s lean muscle tissue and maintain it. For an adequate exercise regime, do some strength trainings together with moderate cardiovascular training. Some of the strength training that benefits the fat protein efficient body includes weights, yoga, Pilates, and bodyweight exercises shock comprise of push-ups, lunges, and squats. Make these strength trainings up to 75% of your fitness routine, and the remaining 25% should comprise of cardiovascular training. Some cardiovascular training includes cycling, dancing, running, aerobics, and walking fast. Doing chores like lawn mowing, vacuuming, and sweeping can also help train your fat protein efficient body.