How To Tell You Are Fat Protein Efficient: Plus AMDR For Fat

Why Some Keto Dieters Have More Weight Loss Than Others…The Answer Might Surprise You…

Knowing if you are Fat Protein Efficient is a fortunate advantage for weight loss. But for everyone wanting to lose or manage your weight, knowing your AMDR For Fat, Protein and Carbs means you can actually make a decision with confidence about the type of food ratio that will suit you best instead of just guessing.

1. You Must Know Your AMDR
2. What Is Fat Protein Efficient?
3. Are You Fat Protein Efficient?
4. Protein To Energy Ratio
5. AMDR For Fat
6. Converting Calories To Grams
7. Fat Protein Efficient Diets
8. What If I’m Not Fat Protein Efficient?
9. Avoiding Diet Failure

Most people battle with weight loss all of their lives even the doctors that preach it and as we get older it can very easily become a much bigger problem leading to anxiety, depression and heart disease. It doesn’t help that the general guidelines for weight loss are outdated.

It’s understandable that people struggle to have time to manage their weight, owing to the way our lifestyles have evolved. Most Mom’s are exceptionally busy with a career pressure and children but their selfless attitude creates alot of undeserved frustration because they sacrifice their own health in place of others and going up dress sizes is depressing.

A mother can go from a size 8 to a size 16 very quickly after childbirth and postpartum can be teriible. Fathers are much the same (substitute childbirth for career pressure and dresses for pants).

But we now have more healthy and nutritious ways of omitting our frustrations and regaining our deserved health because of revolutionary macronutrient based diets like keto, paleo and there are other more simple diets that are more time efficient and can be just as effective. Done for you diet plans are inexpensive, available digitally so there is a diet out there for everyone. However, some macronutrient based diets work exceptionally well for some but they’re not as effective for others. Why?…

You Must Know Your AMDR

If you have the time to work out and know your AMDR (Acceptable Macronutrient Distribution Range) you can create an effective diet plan and experience long-term weight loss, reaping all of the life-changing benefits that go with being a healthy weight and having a desirable body shape.

However, creating a diet plan is hard and guessing will almost certainly result in prolonged frustration, mood swings, low energy and resulting in diet failure. If you are going it alone on a fat-protein-based diet and creating your own plan, you will still need good professional resources but there’s no need to break the bank.

Kelly Herring, founder of ‘Healing Gourmet’ has written professional and inspiring breads, desserts and one pot-gourmet meal recipe books which are keto and paleo friendly and they’re available as hard copy or digital downloads.

Knowing if you have a fat protein efficient body is a revelation because we can determine our AMDR ratio and be able to create a diet that will give us positive weight loss results.

What Is Fat Protein Efficient?

All of our meals are made up of 3 different macronutrients in the AMDR called Fat, Protein and Carbohydrates. Being fat protein efficient means that you will burn your calories efficiently with notably higher calories from fat and protein but carbohydrates would be relatively low in your diet. Keto is a fat-protein based diet

Are You Fat Protein Efficient?

This depends on your metabolism and there is no test that can 100% determine your metabolism type. That said, there are good indicators of knowing if you are fat protein efficient which include:

• You prefer to go for and get more satisfied with meals that have fewer carbohydrates
• You enjoy savory snacks and get routinely hungry
• You love to eat fuller meals and you don’t stop eating until you are full
• Carbohydrates like pasta dishes make you feel lethargic

Protein To Energy Ratio 

If you are designing your own diet plan, it’s important to know how many calories are in each macronutrient so that you can estimate how much of each macronutrient you need each day because to lose weight you must be in a calorie deficit. For example, if you are on a 2000-calorie diet, using the figures and the food ratio below, you will be able to calculate exactly how much of each you need.

If you invest in a diet plan this is usually taken care of for you, they’re inexpensive and it can save you lots of time and math headaches.

1. A Gram of Fat has 9 calories
2. A Gram of Protein has 4 calories (protein to energy ratio is 1:4)
3. A Gram of Carbohydrate has 4 calories

Yes, this seems very complicated but platforms like the Custom Keto Diet Plan map all of this out for you so you don’t need to do the math.

AMDR For Fat

The AMDR for fat in simple terms is the number of calories that you should consume in fat to achieve your goals. Your goals might be to lose weight, gain weight or even maintain the weight that you already have. That said, all of your macronutrients play a role in your goals and are interdependent. Not understanding this is one of the main reasons why people don’t lose weight.

It is common for people to think that by cutting out fat, they will not get fat but it is proven that this has the opposite effect. Often people replace their diet of fat with carbohydrates, their blood sugar skyrockets and the energy from that blood sugar gets stored as fat very quickly.

Therefore knowing what your AMDR for fat, carbs and protein are will optimise your weight loss especially when you are on a fat-protein diet. A good keto plan will work this out for you.

Food Ratio or AMDR For A Fat Protein Efficient Diet

AMDR is the Acceptable Macronutrient Distribution Range. Government guidelines and health experts recommend a certain range but clearly this does not work for everyone. It’s just a standard ratio that’s started to feel a little outdated and potentially flawed.

We are unique, complex and we have varied metabolisms so we need an AMDR or food ratio to first of all lose weight and then adjust the AMDR to maintain a long-term healthy weight once we are satisfied with our body shape.

A fat protein efficient meal would look like this:

• 40% Fat
• 30% Protein
• 30% Carbohydrates*

*Notice the fairly low level of carbohydrates. Keto can go as low as 5% carbs and fat loss would be incredibly effective.

Fat Protein Efficient Meal Conversion Example

Converting Calories To Grams

It’s a fairly simple process to work out your ratio for protein, fat and carbs but it is incredibly time consuming and frustrating because once you have managed to choose a macronutrient ratio that would suit you, you would still need to research recipes. You would be much better off having the plan done for you.

Foods within a fat protein efficient diet plan might include:

• Oily Fish: Red Slamon, Sardines, Tuna, Mackerel
• Lean Pork such as loin
• Full Fat Dairy: Butter, cream, cheese, yogurt
• Oils: Coconut oil, avocado, olive and MCT (Medium Chain Triglycerides)
• Complex Carbs: Kale, Broccoli, Spinach, Cauliflower
• Legumes, Nuts, Seeds
• Offal: Liver
• Eggs

If these foods don’t inspire you don’t worry because diet plans have gone extremely far to suit the needs of each individual and you can actually get a custom plan based on your favorite foods. You are also able to eliminate the foods that you don’t like.

Fat Protein Efficient Diets

If you are fat protein efficient the following types of diets are likely to work for you and all require you to consume similar food products:

Keto (70,10,20)*

Hands down this is the best and most effective diet since Atkins and the results speak for themselves. A typical food ratio for this diet as described in Harvard SOPH would be Fat: 70%, Carbs: 10%, Protein: 20%. This is a very high-fat diet because it is necessary for your body to adopt a state of ketosis. More on the types of keto diet here.

Atkins (60, 10,30)

According to Atkins, the food ratio is Fat: 60-70%, Carbs: 5-10%, Protein: 20-30%.

Paleo (40,30,30)*

Harvard states that a Paleo diet food ratio is Fat: 40%, Carbs: 30%, Protein: 30%.

*Although the Keto and Paleo diet may have the same or a similar food ratio, Keto restricts starchy carbs, certain sugary fruits, sweeteners and grains.

What If I’m Not Fat Protein Efficient?

That’s ok. Being fat protein efficient means that you are a fast oxidizer and it’s likely you have a high metabolism. If you are carb efficient you would be a slow oxidizer with a low metabolism and there are so many other diets out there like the 21-Day Smoothie Diet

Keto would still work for you but you would have a higher ratio of carbs.

Avoiding Diet Failure

You definitely need a custom diet plan or at least some kind of plan. If you are not certain which diet is best for you my advice is to go with the diet that you think would suit you best. Many diets have free trials so you can try them before you buy and therefore have nothing to lose.

Don’t make the mistake of floundering, it’s very important that you make a decision to start your weight loss journey. Making a decision is way better than making no decision at all because at least you are moving forwards and learning what is or what isn’t best for you. That’s progress and without it you won’t lose weight!