Fat Protein Efficient Diet & Meal Plan For Females
By Kayley George, RDN, LD
If you have already tried several fad diets, I’m sure you know that they tend to not cater towards individuals. A one-size fits all approach isn’t possible with how different each person’s body deals with caloric intake and energy expenditure.
One of the greatest factors towards the ability to lose weight is metabolism - how well your body stores and burns energy. A fat protein efficient diet plan for females deals with just that, targeting your metabolic rate. This diet uses your metabolic rate to help you reach weight loss goals.
Understanding what a fat protein efficient body type looks like and how to practically lay out this diet in real life, may help you to finally reach those weight loss goals. So that is what we will be discussing below.
What Is a Fat Protein Efficient Diet?
Simply put, a fat protein efficient diet targets your specific metabolic type and uses that to understand which foods best support your weight loss journey. Specifically, a fat protein efficient diet consists of foods higher in protein and fats versus carbohydrates.
Can Females Lose Weight On a Fat Protein Efficient Diet Plan?
There isn’t a clear answer to this question because every body is uniquely different and complex. However, metabolism is a huge factor in the ability to lose weight.
Targeting your metabolism may help you to finally reach your weight loss goals. But keep in mind, there are still plenty of other factors that contribute to your weight. Some of these factors include:
Sleep
Hydration status
Stress
Genetic history
Physical activity
Gut health
Weight loss results may be greater if this diet is combined with a holistic self care plan. Some things that might focus on a holistic care plan might look like, focusing on developing a better sleep routine, exercising regularly and consistently, taking mindful breaks or meditations throughout your day, and getting enough sunshine.
So yes, following a fat protein efficient diet plan as a female could help with weight loss, especially in combination with the other factors listed above. Although it might not be the answer to all questions and cure your weight loss struggles 100 percent. Ultimately you must listen to your body and notice what combination of things works best for you.
How Do I Know If I Have a Fat Protein Efficient Body Type?
There are three metabolic types fat protein efficient, carbohydrate efficient, and mixed metabolism. Fat protein efficiency refers to having a better ability to digest high protein and high fat foods.
People with this metabolic type typically oxidize food quickly and use it as energy, meaning they typically have a “quicker” metabolism. Fast oxidizers see a large spike in blood glucose levels when eating a large amount of carbohydrates. Our Macro Breakdown provides more insight in to the roles of carbs, fat and protein.
This is why higher portions of fat and protein are so important in order to help slow the spike in blood sugar. Signs that you could be fat protein efficient include:
Strong appetite
Hungry often
Like to start your day with a solid breakfast
Crave salty foods more than sweet
High-carb meals make you feel tired and unsatisfied
Consuming more carbs than protein and fat may make it difficult for you to lose weight. This metabolic type doesn’t often succeed at low calorie diets. High carbohydrate diets may make you feel irritable and anxious.
If this sounds like you, think about the next time you eat a meal high in carbs versus protein and fat. For example, if you eat a bowl of pasta versus a chicken dish with avocado. You might feel a lot more energized and satisfied after the chicken, compared to crashing and feeling hungry soon after eating the pasta.
Carbohydrate Efficient
Carbohydrate efficient metabolic types tend to oxidize food more slowly. It is more difficult for their bodies to turn fat and protein into energy. That is why it is key to consume higher amounts of carbohydrates to provide energy for the body. Signs that you could be carbohydrate efficient include:
Not being hungry as often
Tend to eat light meals
Routinely crave sweets
Feel sluggish after eating animal proteins and nuts
More likely to struggle with weight
Not considered a “high-energy” person
This metabolic type benefits from healthy carbs. These healthy carbs are going to be found in whole grains, starchy vegetables, and fruits versus refined grains, highly processed foods and sweets.
Lean proteins like chicken and white fish like cod are also good options on this type of diet. Keep your meals light and focus on quality and nutrient density.
Mixed Metabolism
Lastly, someone with a mixed metabolism doesn’t typically struggle with weight. The oxidation rate of mixed metabolisms are typically equal between fast and slow, and they can eat diets that are balanced between carbohydrates, fats, and proteins.
An unbalanced diet may still lead to consequences for this metabolic type, so focusing on nutrient density and quality are still important. Signs that you could be a mix metabolism are:
Healthy appetite
Cravings for sweet and savory foods are equal
Do not typically struggle with weight loss and gain
Macronutrient Ranges
What do the macronutrient ranges for these three metabolic types look like?
Fat Protein Efficient:
60% of calories from fat
30% of calories from protein
10% of calories from carbohydrates
Carbohydrate Efficient:
10% of calories from fat
20% of calories from protein
70% of calories from carbohydrates
Mixed Metabolism:
33.33% of calories from fat
33.33% of calories from protein
33.33% of calories from carbohydrates
You can calculate your macros specific for your body type and daily needs. For example, with a fat protein efficient diet plan your macros target will be similar to 10% of calories from carbs, 60% for fat, and 30% from protein.
But, if you exercise and lift weights often you will need more protein and carbohydrates for proper muscle recovery. You may consider adjusting your macros to something like 40% from protein, 35% from fat, and 25% from carbs. The goal is to have more emphasis on fat and protein, and there is no strict policy that you have to follow these macros to a T.
What Are The Benefits Of a Fat Protein Efficient Diet Plan For Females?
Let’s review the various benefits women will get from eating a fat protein efficient diet plan. Remember, this diet will work best only if you have a fat protein efficient body type.
Helps To Avoid Alcohol, Caffeine, & Added Sugars
In large and excessive amounts these things can lead to chronic diseases and health complications. Beer and wine are higher in carb content than liquor, but mixed drinks may contain a lot of sugary additions.
Added sugars are hidden in all sorts of packaged foods which are also typically high in carbohydrates. Caffeine and alcohol can also disrupt glucose metabolism and even cause GI side effects. It is important to always check nutrition labels when grocery shopping. Make sure to practice moderation!
Decrease Your Intake of Refined Carbohydrates & Highly Processed Foods
Highly processed foods and fast foods are going to be very high in refined carbohydrates and other unwanted additives. These convenience foods are tasty and make life easier when time gets away on a busy day.
If you calculate how many carbohydrates you consume from these foods you might be shocked. Whole grains or carbohydrates from whole sources such as fruits and vegetables are nutrient packed and provide many more health benefits.
Increases Intake of Non-Starchy Vegetables & Lower Carb Fruits
By decreasing overall carbohydrate intake you will want to choose foods such as non-starchy vegetables and lower carb fruits. Some fruits and vegetables can be very high in carbohydrates, and even though they are deemed healthier they can still have a lot of carbs and sugar which can affect blood sugar levels.
This could be especially beneficial for someone looking to control their blood sugar levels, like individuals with diabetes.
More Individualized Than Other Diets (Like Keto, Atkins, Paleo)
Even though this diet is geared to a certain ‘metabolic type’ it is still more individualized towards a broader group of people than popular diets out on the market. The Keto diet is highly restrictive in carbs (around 5% from daily calories), so as to reach a state of ketosis, and does not focus on specific types of proteins and fats.
In ketosis, your body starts using ketones for energy instead of stored glucose, which has negative side effects like headaches, brain fog, nausea, and more. Even though Keto, Atkins, and Paleo are lower carbohydrate diets they are more rigid in structure.
Helps Avoid High Calorie Restrictive Diets & Very Low Fat Diets
A lot of fad diets focus on being very low in calories and/or very low in fat. These characteristics of diets are not only trending and due to marketing, but not necessarily very good for our health.
When we cut lots of calories we deprive our body of the appropriate fuel and nutrients needed to perform daily functions. Fad diets that consist of major restrictions are also not very sustainable.
These diets only last for short periods of time, so we quickly falter back to old habits instead of creating lifelong habits. Our bodies are often starved so we overeat to compensate for the energy lost once the diet has ended. Finally, we never tend to fully follow through with the entire diet plan due to the extreme restrictions.
A fat protein efficient diet plan for females accounts for individualized calorie needs and adjusts macronutrients accordingly. It fits what is necessary for your body type, making it more sustainable in the long run. It also focuses on eating a well balanced diet and is not telling you to completely restrict certain foods.
Are There Negatives For Females Eating a Fat Protein Efficient Diet?
As with pretty much anything, yes there are also negative aspects of practicing a fat protein efficient diet as a female that need to be considered. Let’s review what they are.
This diet does not provide a balanced macronutrient intake.
The acceptable macronutrient distribution ranges (AMDR) suggest that 45–65% of your daily calories come from carbs, 20–35% from fats, and 10–35% from protein. Balancing macronutrients will look different for everyone and their needs. As previously mentioned, this diet recommends you decrease your carbohydrate intake if you are fat protein efficient.
As mentioned earlier you can tell that your macronutrient ranges are going to be far less for carbohydrates and higher for protein and fat. You are not completely cutting out carbs, but it is something to be mindful of. Also a diet with a more balanced macronutrient intake may better support weight loss.
Metabolic typing is still less individualized than what most people need.
Even though this diet can be more individualized than some trendy or ‘fad’ diets you hear about in the media, it still is not very individualized. There are a multitude of factors that contribute to weight that this diet does not consider.
Some of those include gut health, genetics, body composition, chronic conditions and diseases, medications, stress, sleep, hydration, physical activity, and so many more.
You may be eating more foods with ‘unhealthy fats’ in them.
This diet requires higher amounts of fat and protein, so naturally and accidentally you may reach for foods with more saturated fat. Saturated fats are found in butter, cakes, biscuits, oils, beef, cheese, bacon, and cured meats.
These fats can be inflammatory and cause high ‘bad’ cholesterol. Monounsaturated and polyunsaturated fats are better for you and can have health benefits by lowering ‘bad’ cholesterol protecting against heart disease. These fats are found in foods such as olive oil, nuts, seeds, and fish. It is important to be mindful of which fats you are consuming when consuming a diet higher in fats.
There is not a major amount of research supporting this diet. Even though research is limited, there is no harm from following this type of diet. If you keep your meals balanced by consuming healthy fats, whole grains, and leaner proteins and do not greatly over or under consume your calories in a day, then this diet will be okay.
At most you may notice side effects, like tiredness or irritability, if this diet does not cater toward your metabolic type.
Looking for a more individualized diet plan? Setup a FREE discovery call with our registered dietitian today!
Fat Protein Efficient Metabolism Food List
These are the foods you should be eating as a female on a fat protein efficient diet plan.
Fatty fish (salmon, mackerel, tuna)
Dairy (cottage cheese, yogurt, whole milk, cream)
Full-fat yogurt (yogurts with whole milk or non reduced fat)
Pork (tenderloin, sirloin)
Tofu/Tempeh (firm & extra firm are good for stir frying/grilling)
Nuts (almonds, cashews, walnuts, pecans, brazil)
Legumes (chickpeas, black beans, kidney beans)
Seeds (sunflower, pumpkin, chia seeds, pine nuts, flaxseed)
Oils (olive oil, canola, avocado, MCT, coconut)
Low-carb greens (spinach, kale, broccoli, tomatoes, cucumbers)
Low-carb fruits (berries, kiwi, oranges)
Meal Plan For Fat Protein Efficient Metabolism in Females
It’s probably helpful to have some example meal plans. Let’s review what a typical 2-day fat protein efficient diet plan might look like for women.
Example Day 1
Breakfast
2 scrambled eggs with spinach (cooked in olive oil)
½ avocado, sliced
1 cup sliced strawberries
½ cup full-fat yogurt
Lunch
4 oz. grilled chicken with pesto sauce
½ cup cherry tomatoes
1 cup balsamic roasted broccoli
Snack
½ sliced green apple
½ cup diced cheddar cheese
Dinner
Cajun shrimp and sausage vegetable skillet
½ cup quinoa
Dessert
½ cup cottage cheese
Handful raspberries
1-2 tbsp dark chocolate chips
Example Day 2
Breakfast
2 scrambled eggs topped with 1 cup sliced cherry tomatoes and mushrooms (cooked in olive oil)
½ cup arugula, on top of eggs
Snack
½ cup cottage cheese
Lunch
Tuna salad:
1 can (4 oz) tuna with mustard and mayo
½ cup diced celery and carrots (mixed in with tuna)
2 cups spinach
Snack
1 small peach
1 string cheese
Dinner
Glazed salmon with avocado and roasted zucchini
½ cup quinoa
Dessert
1 cup blackberries
1 cup full-fat vanilla yogurt
1-2 tbsp dark chocolate chips
5 Recipes To Try for a Fat Protein Efficient Diet
Eating a fat protein efficient diet as a female could be the right fit for you to lose weight depending on your body type.
It is important to be aware of and understand your individual needs and metabolic type as you set your goals for healthy weight loss. By focusing on a diet higher in fat and protein and lower in carbohydrates, you will also need to be knowledgeable about which foods are higher in protein and fat and lower in carbs.
At the same time you will have to be aware of the healthier options in those categories. There are many other factors, like exercise, sleep, and gut health that play into your weight maintenance and how you will ultimately lose weight. Following this diet can be a starting point when thinking about how to set your weight loss goals or a good tool to use to alter your current goals.
If you want more guidance on if a fat protein efficient diet is right for you - book a FREE discovery call to discuss.
Published on Nov 2, 2022 at 12:21 pm