Meal Plan For Dual Efficient Metabolism


Meal Plans For Dual Efficiency Metabolism is a Diet program for those who are unable to exercise due to work, disabilities or other reasons. This program includes four meal plans that will boost your metabolism and help you lose weight and at the same time improve your health. Dieting is not that hard, it is all about how much you are willing to sacrifice. This is a complete meal plan to help you lose weight and improve your health.

Is There Such a Thing as Dual-Efficient Metabolism?

woman's hands cracking an egg into a frying pan, to represent foods high in protein for a healthy metabolism

The verdict is still out on dual-efficient metabolism, but eating enough protein can support a healthy metabolism regardless of what type you have.

Given the popularity of astrology and personality-type quizzes, it’s no surprise that the idea of metabolism types is alluring. And, similar to how Geminis differ from Leos and ENTJs and ISFJs have different approaches to many things in life, there is such a thing as different types of metabolisms. The tricky thing is defining them, and determining which eating habits — if any — are best for each type.

There’s much more to learn on this topic, but below, experts shed light on metabolism and the best ways to support your internal engine.

What Is Metabolism?

Metabolism is the process where you body takes what you eat and drink and turns it into energy, according to the Mayo Clinic. This process happens in every cell and system in the body. Metabolism includes basal metabolic rate (the calories you burn from simply existing), physical activity and breaking down and using food for energy.

How fast or slow your metabolism is depends on a number of factors, per Harvard Health Publishing, including your genes as well as your age, biological sex and amount of muscle. And there are some factors we are still discovering, says Emily Johnston, PhD, MPH, RDN, a registered dietitian nutritionist and certified diabetes educator.

Are There Different Types of Metabolisms?

It’s true that different people can have faster, slower or “in-between” metabolisms. “There is significant evidence of this in studies on lifestyle interventions where some individuals see great results while others see no results or even sometimes see their health decline during an intervention study,” Johnston says.

However, scientists do not agree on exact categories for metabolism types. In recent years, some researchers proposed the idea of metabotypes that share certain metabolic responses to foods and dietary changes, Johnston says. Using diet, gut microbiota, body measurements and other data, scientists may be able to determine not only a person’s metabotype but also their optimal diet, according to a May 2020 study in ​Advances in Nutrition​.

The problem, as noted in a June 2017 review in the ​British Journal of Nutrition,​ is that definitions of metabotypes differ quite a bit.

“It’s hard to come up with a formula, because both genetics and habits such as physical activity play in,” says Rebecca Denison, RD, LD, CDE, doctor of integrative medicine and dietitian/diabetes educator with GBMC’s Geckle Diabetes and Nutrition Center. “That’s what makes this so complicated.”

And while a Google search can bring up various supposed metabolism types, these are not supported by research.

What Is Dual-Efficient Metabolism?

Along with metabolism types, some people float the idea of “dual-efficient metabolism.” This is the “theory that certain people can equally utilize fats, protein and carbohydrates and therefore have no trouble with maintaining a healthy weight,” explains Heidi Guzman, MD, assistant professor of medicine in the division of endocrinology, diabetes and metabolism at Columbia University Medical Center.

This idea of dual-efficient metabolism may have come from the fact that everyone knows at least one person who seems to be able to eat anything and stay slim. But there is no scientific evidence to support this concept.

But research does show that different diets work best for different people.

“Regardless of the macronutrient content that a particular diet focuses on — such as a low-carbohydrate or low-fat diet — each can produce similar amounts of long-term weight loss,” Guzman says. “The most important factor in determining weight-loss success is adherence to a nutritional plan, rather than the particular macronutrient your diet may focus on.”

In other words, the most effective weight-loss diet for you is the one you can stick with in the long run.

So successfully managing weight, diabetes, cholesterol or any other health goal with diet may be due to metabotypes — or it may be due to other factors, Johnston says.

How to Support a Healthy Metabolism

woman drinking water from a green water bottle to support a healthy metabolism

Drinking water is good for your metabolism, no matter what “type” you have.

While you cannot yet determine your metabolism type and it’s best to avoid any so-called “dual-efficient metabolism diet plan,” you can take steps to support a healthy metabolism. Follow these expert tips.

1.Determine What Works for You

Three meals a day or six meals a day can both support a healthy metabolism, Denison says. The choice should be based on what leaves you feeling energized and helps you follow a healthy diet, she adds.

2. Drink Up

Water helps your whole body function at its best, and that includes your metabolism.

“Water helps transport nutrients to cells and helps the cells secrete what they don’t need to get the trash out,” Denison says. This way, they can function more efficiently.

A good general guideline is to aim to drink about half your body weight in ounces each day, according to the University of Missouri System.

3. Eat Enough

“Some level of calorie deficit is necessary for weight loss, but eating too few calories can lead to a slower metabolic rate,” Johnston explains.

In general, people assigned female at birth shouldn’t dip below 1,200 calories per day, and those assigned male at birth shouldn’t get fewer than 1,500 calories a day, per the 2020-2025 Dietary Guidelines for Americans.

4. Do Resistance Training

“It takes about twice as many calories to maintain muscle as it does to maintain fat,” Denison says. So adding some muscle to your figure can help your metabolism thrive.

Try strength training with free weights, machines, resistance bands or your body weight at least twice a week, resting at least one day between strength workouts.

5. Don’t Neglect Protein

The other key to muscle building is protein. Eating enough of this macronutrient, especially as you get older, will help improve your muscle health, according to a February 2017 study in the ​The American Journal of Clinical Nutrition​.

The recommended daily amount of protein is 0.8 grams per kilogram of body weight. A kilogram is about 2.2 pounds, so if you weigh 180 pounds, for example, you should aim to get about 65 grams of protein a day.

If you’re restricting calories to lose weight and/or strength training to build muscle, you should aim for a bit more — about 1.3 grams of protein per kilogram of body weight, according to a December 2019 review and meta-analysis in ​Advances in Nutrition​.

Foods high in protein include:

  • Meats, including chicken, turkey, pork and beef
  • Fish and seafood
  • Tofu
  • Tempeh
  • Lentils
  • Beans
  • Yogurt
  • Cottage cheese
  • Eggs

6. Prioritize Sleep

Studies suggest that sleep deprivation may be bad for the metabolism. In a small study published November 2019 in the ​Journal of Lipid Research​, 15 healthy men slept for no more than five hours for four consecutive nights. That lack of sleep changed how their bodies metabolized fat — notably, they stored more fat.

In the long run, lack of sleep and the extra fat storage that comes with it may increase the risk of various diseases. Aim for at least seven hours per night. (Want to get better shut-eye? Follow this 7-night plan from sleep experts.)

7. Get Support

“There is some evidence that individuals are more likely to follow a diet and lifestyle plan when it is personalized, as opposed to following the same advice that is given to everyone else,” Johnston says.

If you want that kind of help and support, consider working with a registered dietitian nutritionist, she adds.

Dual Efficient Metabolism Diet Plan: What Should You Eat?

Dual efficient metabolism, aka mesomorph, is the rarest metabolic type. People with dual efficient dual metabolism have both blessing and curse. 

Curse: Weight gain faster 

Blessing: Weight loss faster

Now, how can you lose weight faster? 

Which diet plan will help you stay at your ideal body weight? 

In this article, I will share all my knowledge about the dual efficient metabolism diet plan and an ideal diet plan as well. 

What is Metabolism?

Metabolism is the process of how our body converts the food and drinks we consume into energy. Metabolism works on every cell of our body. 

People tend to have slower and faster metabolism depending on their metabolism type. 

It depends on many other things like your genetics, age, gender, and muscle mass as well. However, people can improve their entire life by changing their lifestyles and diet. 

What is the Dual Efficient Metabolism Diet?

We all know at least one person who can eat whatever they want, which doesn’t impact their diet. And obviously, we are super jealous of them. 

They can eat (carbs, fat, protein) whatever they want without counting. And when it comes to weight loss and fat burning, they lose weight faster than we do. 

If you know someone who has these characteristics or if it’s YOU, then you have the dual efficient metabolism. 

Many of you must think why someone with dual efficient metabolism needs a diet plan? 

According to nutrition science, you have to follow and stick with a diet plan to stay healthy.

Also, if people with dual efficient metabolism don’t follow any particular diet plan then they may gain weight faster. 

So, a balanced diet plan helps people with dual efficient metabolism (mesomorph) lose weight faster than other diet plans do. 

How Does the Dual Efficient Metabolism Diet Work? 

Mesomorphs require a balanced diet as they can burn everything simultaneously. People with dual efficient metabolism should have

  • 40% carbs
  • 30% protein
  • And 30% fat 

People with dual efficient metabolism can burn carbs, protein and fat simultaneously. For this reason, a balanced diet works better on them.

That’s why dual efficient metabolism is also known as the Ferrari among all metabolism types.

People with dual efficient metabolism tend to see weight loss faster when they exercise regularly. 

Metabolic Body Types You Should Know

Many nutritionists say that it’s better to understand your metabolic type first for better and faster results. Once you discover your metabolic type, you can choose an optimal diet plan for yourself. 

So, here are the metabolic types you should know-


A person with an endomorph metabolic type basically struggles to lose weight. But they gain weight faster. 

That’s why, when they stop following the diet plan, they gain lost weight within no time. 

Endomorphs tend to burn more fat and protein intake, instead of carbohydrate intake. That’s why low-carb diets are ideal for endomorph body types. 

Most people with endomorphs crave more salty and fatty foods. And it causes anxiety and fatigue. 


Ectomorph metabolism mostly have a lean body with a lack of muscle mass. For ectomorphs eating carbs are more essential than fat and protein.

That’s why many nutritionists recommend people with ectomorph metabolism should have up to: 

  • 70% of good carbs 
  • 20% of protein
  • 10% of saturated fats

Many ectomorphs are recommended to avoid high protein food as well. 

There are a few common characteristics of an ectomorph. Which are:

  • Craves more for sweet 
  • Have poor appetite 
  • Faces more stress


Mesomorph Body Type

Mesomorphs are the rarest metabolism types. Mesomorphs are mostly known for their dual efficient metabolism

People with mesomorph metabolic types can easily gain healthy weight and build muscle. 

Mesomorph metabolism has a fluctuating appetite and craves sweet, spicy, and tangy foods. In fact, they face anxiety and fatigue more often. 

Then again, mesomorphs also struggle to control body weight. However, mesomorphs can burn fat, simple carbs, complex carbohydrates, protein, and so on. 

That’s why mesomorphs see better results with balanced diets like the targeted ketogenic diet, in short, the keto diet. 

Advantages & Disadvantages of Dual Efficient Metabolism Diet Plan


Lose weight faster 

May enjoy more carbs (if athletic) 

Burns carb, protein, and fat easily

Burn fats faster (like belly fat)

Consume carbs, proteins, and fat in a balanced way


Having equal fat isn’t good for your cardiovascular health in the long run

The weight control type isn’t that stable

The Dual Efficient Metabolism Diet Plan You Can Follow

So, if you are confused about what you can have while following a dual efficient metabolism diet plan, we have something for you. 

Here is an ideal dual efficient metabolism diet plan you can follow: 

Day 1 


Low Fat Greek Yogurt with almonds.


1 pcs of banana banana. 


2 pcs of whole wheat bread with peanut butter and sliced banana (sugar-free).


Berry smoothie. 


Avocado Wraps with sauces.

Day 2


Whole grain bread toast with boiled egg. 

1 cup of refreshing green tea with honey and lemon.


1 mid-sized pear. 


Brown Rice with grilled chicken and sauteed vegetable.


Protein Bar (1 pcs). 


Chicken Vegetable Tortilla Pizza.

Day 3


2 pcs of whole grain wheat bread with sugar-free peanut butter. 

1 pcs of banana banana. 


1 apple. 


Brown rice with chicken. 


Protein Shake.


Chicken Spinach Wrap. 

Day 4


Veggie Frittata and a banana.


1 medium-sized apple. 


Beef and broccoli with Brown Rice.


Medium Sized Peanut Butter Banana Rice Cake (2 pcs).


One chicken wrap.

Two cups of broccoli with ranch dressing. 

Day 5


Oatmeal with peanut butter and banana banana. 

1 glass of skim milk. 


1 mid-sized orange. 


Roast chicken breast and vegetables with ½ cup of brown rice. 


Lemon and Coriander Hummus. 


Spicy Tuna Avocado Wrap. 

Day 6


One large glass of vegetable smoothie. 


Protein Shake.


Spaghetti and Turkey Meatball. 


1 Banana. 


Baked Salmon with sauteed vegetables. 

Day 7


Cottage cheese eggs with mixed fruit salad. 


Crispy homemade seafood tofu.


Fish taco bowls. 


Toasted turkey sandwiches. 


Chicken Salad with greens and greek yogurt dressing. 

Things You Should Do to Increase Your Metabolic Efficiency

Having mesomorph metabolic typing already helps you to burn more calories faster. 

However, if you want to take your game one step further, these are some tips you can follow: 

  • Make sure you have enough meals every day. If your body requires 5-6 meals, then have it. Otherwise, you may feel dizzy and sick. 
  • Drink plenty of water. Remember, water is the best cleanser for your body! 
  • Don’t consume too low calories. It may slow down the metabolic rate. 
  • Exercise. Follow strength training, and it’s great for boosting metabolism. 
  • Scientific evidence suggests, to keep your muscles healthy, eat enough proteins (animal proteins). 
  • Prioritize sleep studies suggest that lack of sleep/ sleep deprivation may influence slower metabolism. That’s why having 7 hours of sleep is a MUST
  • If you cannot create a better meal plan for yourself, seek help from experts. 
  • Limit sugar intake.
  • Avoid processed, too much fried, and junk foods. 
  • Eat lean fat and plant based diet more. 
  • Avoid red meat. 
  • Use healthy oils only like olive oil. 
  • Consume low-fat dairy products. 
  • Avoid high fat foods and high cholesterol foods.
  • Make your food choices wisely. 
  • Eat plenty of whole grains and vegetables. 
  • Instead of refined grains, take whole grains more. 

Final Words 

Many people with dual efficient metabolism avoid this blessing. They don’t think about their health. 

However, if you want to lead a healthy lifestyle, there’s no alternative to following a meal plan. 

I believe you have learned enough about dual efficient metabolism and got an ideal meal plan. So, make sure you use it properly! 

Eat According To Your Metabolic Type For Easier Weight Loss

Your metabolic type determines the right mix of carbs, protein, and fat you should eat to have optimum health. Keeping this balance when you’re in menopause could help counteract some of the more negative symptoms.

Metabolic typing is the process of assessing various characteristics you may have to determine which metabolic type you are.

Do you like sweet or salty foods? Perhaps you prefer a mixture of both. Each of us has a unique metabolism type which means the foods we eat affect our waistlines as well as our personalities.

This is great because I’m Type A which means I can blame eating buckets of chips and salted cashews on my metabolism type and not my inability to control myself!

The metabolic typing diet suggests that people have different kinds of metabolism and so have differing fat, carbs and protein requirements. It is certainly true that we each have different nutrient needs however the idea that we as a large group should eat a particular diet is not something that many experts agree with. Especially as the suggested diets can be unbalanced.

What is Metabolism?

This is how your body converts food into energy for movement and function. Think of it in terms of how efficiently your body turns the fuel you take in into the functions your body needs to perform. These functions could be walking, running, sitting, thinking or even supplying your heart with the energy to pump the blood around your body.

To maintain a healthy weight, lose weight as well as enjoy optimal functioning it is important to consume the best types of fuel for your particular body. However, that doesn’t mean cutting out whole food groups in the quest to only eat what your metabolic type dictates for the perfect body. It is still important to keep your diet balanced.

In menopause, our metabolism slows down so knowing our metabolic type could help with making sure we keep our metabolism functioning at an optimal level. It may make it easier to lose weight that so easily goes on at this time of life.

Where Did Metabolic Typing Come From?

It was devised by William Wolcott when he deteremined that there is a relationship between the body’s oxidative system and the autonomic nervous system. This allows people to optimize their health and fitness by identifying their own nutritional needs and tailoring their diets accordingly.

One of the best books written on the subject is  Guide To Your Metabolic Type. Included in this book are detailed strategies for dealing with the dieter’s curse – food cravings and lists of which foods to eat and which (mostly processed foods) to avoid in each type. You can check it out here. If you want to definitively know which type you are and what you can do to make the most of that I can fully recommend this.

According to the metabolic typing diet, there are three different metabolic types, A – protein, B-carbohydrate, and C-mixed.

What is my metabolic type?

Determine your type by taking a metabolic typing test.

Head on over to Dr Oz and click on the picture of the yummy looking hot chips to take this simple quiz which will help you determine your metabolic type. Then make sure you come back to see what you should be including in your diet. Or, if you prefer, take this more involved quiz.

As with any diet it is generally recommended that you limit simple carb intake such as sugar and flour in favour of more complex carbohydrates such as whole grains, fruits in their natural form and plenty of vegetables, especially broccoli, cauliflower and leafy greens. Not too many fruits though as some contain quite a bit of fructose which acts just as sugar does in the body.


A list of each type’s personality traits and foods to eat to have at your fingertips


Metabolic types

Type A

If you are this type it is probable you’re an endomorph shape and struggle to lose weight. If you have this body type it is likely that you have thicker arms and legs, more overall body fat and a larger bone structure, a round body shape and you can gain weight quite easily. Losing it again is a bit more difficult. 

Type A is known as a PDB or Protein Dominant Burner and generally burn fats and proteins more efficiently than carbs. Your calorie intake is key so keep a close eye on what processed foods you’re including in your diet.

This is the biggest group at 74% of the population.

The most common characteristics of a person with type A metabolism are:

  • A strong appetite
  • Cravings for fatty and/or salty foods
  • Fatigue and anxiety
  • An expansive and open personality
  • Weaker upper body muscles with strong leg muscles

You’re likely to have a slightly slow metabolism thanks to your body’s incredible ability at storing nutrients.

Your need for salty foods is an indicator that your body is calling for more protein. Unfortunately, your anxiety could be caused by your eating salty and fatty foods. You often feel wired and on edge.


You should balance your meals like this:

  • Protein 50%
  • Fat 30%
  • Carb 20%


  • Limit empty carbs opting instead for plenty of fruits and vegetables but avoid the starchy ones.
  • Eat plenty of fibre to keep you feeling full.
  • Eat good quality protien such as lean beef, the leg of chicken or turkey, salmon and tuna.
  • Full-fat dairy will help with those fat cravings NOT the fats found in chips and biscuits.
  • Avoid sugar which will increase your blood sugar and anxiety.
  • A paleo or low carb diet would work well for this type.

PDB Fitness plan

You need fat converting energy type workouts that use a combination of cardio and strength training to build muscle and lose fat. HIIT combination style trainings would work well.

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Type B

People with this type are usually ectomorphs who lack muscle mass, so they are typically slender with small joints a light build. Women who are this body type need to definitely include weight training as part of their fitness routine in order to build muscle. 

Unfortunately, women of this body type also gain body fat easily so it is important to not overeat if you’re trying to bulk up.

You would be considered TMB or Triple Macro Burner. To gain weight add in more carbs and be careful to still eat enough protein as this is the best for helping to build up that muscle, stabalise your blood sugar and keep you satiated. Maybe consider smoothies with lots of healthy fruit and vegetable carbs and some protein.

Ectomorphs account for 23% of the population

The most common characteristics of a person with type B metabolism are:

  • A poor appetite
  • Crave sweets
  • Sensitivity, ambition and are organized.
  • High levels of stress
  • Dependence on caffeine


That skinny friend who seems to be able to eat anything they want without ever putting on weight. She’s most likely an ectomorph.

If you consider yourself to be and ectomorph you should balance your meals like this:

  • Carbohydrate 70%
  • Protein 20%
  • Fat 10%
  • Eat lower protein (not no protein) and low fat.
  • Include plenty of healthy complex carbs without the extra sugar.
  • Instead include lots of vegetables and fruits and whole grains.
  • Drink green tea instead of coffee, try to get as much of your protein as you can from pulses and nuts. Eat light protein such as lean chicken, turkey, and white fish.
  • Supplement with a protein shake

TMB Fitness

  • Muscle building activites are best for your type. You may struggle to start but stick with it.
  • As each weight level gets easier go up to the next weight. Consistency will give you good results

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