Dual Efficient Metabolism Diet Plan: What Should You Eat?

Dual Efficient Metabolism Diet Plan: What Should You Eat?

Last Updated on May, 2024

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. 

So, what are you waiting for? 

Let’s get into it! 

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. (1)

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. 

Worth reading: Fat protein efficient meal plan

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-


Endomorph Body Type

A person with an endomorph metabolic type basically struggles to lose weight. But they gain weight faster. (2)

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. 

Related: Metabolic confusion meal plan for endomorph


Ectomorph Body Type

Ectomorph metabolism mostly have a lean body with a lack of muscle mass. For ectomorphs eating carbs are more essential than fat and protein. (3

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. (4)

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. 

Recommended to read: Chicken broccoli diet plan

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). (5)
  • 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! 



  1. https://www.news-medical.net/life-sciences/What-is-Metabolism.aspx
  2. https://www.healthline.com/health/food-nutrition/endomorph-diet
  3. https://www.tuasaude.com/en/ectomorph/
  4. https://www.medicalnewstoday.com/articles/mesomorph-body-type
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566799/

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Linda Walter
I’m a fitness trainer and a health coach. My GOAL is to empower everyone to live a healthier life even after passing their prime. You can find more about me here.

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