Hunter Farmer Diet Solution

 By Mizpah Matus B.Hlth.Sc(Hons)


Recent studies have revealed why some dieters do better eating low-carb, while others do better on a low-fat diet. It is because there are two metabolic types: the Hunter and the Farmer.

The Hunter/Farmer Diet Solution shows you how to work out what type you are. When you start eating according to your type it will be much easier for you to lose weight and improve your health.


This program was created by Dr. Mark Liponis, an expert in preventive medicine and director at Canyon Ranch Health Resorts.

Says Liponis, “In terms of dietary needs, there are two basic kinds of people, and they need two different diets.

There are the Farmers, who need a low-fat grain-based diet. And there are Hunters, who need a low-carb diet based on protein and veggies.”

You determine which type you are by undertaking a quiz including questions about physical characteristics, dietary preferences and bloodwork results.

Following the dietary recommendations for your type will help you lose weight. It also reduces your risk of developing the diseases associated with each type.

The Farmer Diet

Historically farmers grow crops that can be stored for a readily available source of calories.

This metabolic type needs to eat frequent small meals and snacks because they are sensitive to insulin. This means they are efficient at absorbing glucose and do well on a high-carbohydrate, low-fat diet.

Farmers have an increased susceptibility to cancer, autoimmune disorders and Alzheimer’s disease.

The Hunter Diet

Hunters depend on hunting animals or gathering edible plants, fruits and nuts. They are better suited to eating less often, maybe just one or two meals a day.

Hunters do best on a low-glycemic diet that emphasizes meat, fish, eggs and low-carb vegetables. While they may crave sugar and other carbohydrates, they experience fatigue if they overdo them.

They are more likely to develop diabetes and cardiovascular disease because of a higher degree of insulin resistance.

Recommended Foods

Hunter: salmon, mackerel, sardines, trout, shellfish, buffalo, grass-fed beef, free-range poultry, eggs, dairy products, non-starchy vegetables, berries, pomegranate juice, beans and legumes, nuts, soy, cinnamon, dark chocolate.

Farmer: whole grains, bread, pasta, potato, cereals, vegetables, eggs, beans and legumes, fruit, nonfat dairy, fish.

Sample Meal Plan



Chicken Sausage Breakfast Burritos
1 cup coffee


Spicy Lobster Caesar Salad

Afternoon Snack

1 glass pomegranate juice


Turkey Meatloaf
Mashed Cauliflower

Evening snack

Fresh berries or dark chocolate



Whole-wheat buttermilk pancakes with fruit
1 cup coffee or tea

Morning Snack

Yogurt and berries


Southwest Roasted Pepper and Avocado Salad with Pineapple Vinaigrette

Afternoon snack

Dark chocolate


Shrimp Scampi with Fettucine

Evening Snack

Snack-size granola bar

Exercise Recommendations

Farmers should do aerobic exercise, such as jogging or cycling, after breakfast. It is also beneficial for them to incorporate some strength training into their weekly exercise regime.

Hunters benefit from stretching in the morning because they often have tight hamstrings and back pain. Before dinner they should do some kind of aerobic exercise such as running, cycling, swimming, rollerblading. A short walk after dinner can help to improve their digestion.

Costs and Expenses

The Hunter/Farmer Diet Solution: Do You Have the Metabolism of a Hunter or a Farmer? Find Out…and Achieve Your Health and Weight-Loss Goals retails at $19.95.

Click here to purchase this book at a discounted price.


  • Provides different diet plans to suit the two main metabolic types.
  • Includes meal plan suggestions and recipes.
  • Nutritional information is provided for the recipes.
  • Supplement advice is offered to reduce the risk of the diseases linked with each type.


  • Requires elimination of certain foods, depending on whether you are a Hunter or a Farmer.
  • There may be variations within the two types, requiring fine-tuning of the basic dietary recommendations.
  • Does not include a structured meal plan.
  • Recipe selection is limited.
  • Exercise recommendations are very general.


The Hunter  Farmer Diet Solution is based on the concept that there are two major metabolic types. This book offers an insight as to why some dieters do better on low-fat diets, while others are more successful eating low-carb.

 By Mizpah Matus B.Hlth.Sc(Hons)
  • Kimberly Hull

    This is awesome. I just watched PBS and wow! Makes total since. I will by the book. I’m confused I’m a farmer with low glycimia. Can’t wait to read it.

  • Martha Dueck

    I am a farmer type. I would really like to try this diet but I have celic
    So what can I have in place of whole wheat. Could I use corn pasta?

  • charlie

    I bought the book and read it from cover to cover. It was very helpful. I have a big belly and have struggled with weight loss for the last 15 yrs. I would like to know if there are any meal planners you can sussest for the hunter type. I am lost about where I should start and about which kinds of foods to buy. any help would be a great welcome. thank you.

  • Mary C

    I am a cancer survivor Praise God!! I have found out I am a Hunter type. Is there any research as to any harmful effects of this kind of dieting?

  • Terri

    My mother and i started the hunter diet 2 weeks ago. I have lost 13 lbs and she has lost 8. I’m not having a problem with this diet. My mom struggles some because she loves bread. I truely believe this will be a success for me.

  • Brenda Van Loo

    I’ve been on this diet for a week and have lost 8lbs. I have a hunter body. It’s fairly easy, not a juggling act at all. It’s working for me and I love carbs, but they do make me sluggish. So I only eat them as a treat.

    • Kathy

      Hi Brenda, I am so glad to hear you lost 8 lbs. My husband and I are both Hunters and we started the Hunter Diet today. I have a few questions for you.

      !.}Are you taking all the supplements the Dr. suggested?
      2.) What are you eating for snacks?
      3.) Are you eating a regular lunch (protein and veggies)or are you just eating fruit and nuts like the Dr. suggested?

      We are excited about this diet and hope it works for us.

  • Terra

    Very interesting. I think that I’ll try it!

  • fat girl

    I agree with Barb Swartz. I say the same thing, that I love meat, and it is what my body wants. The people who have sugar problems, put your health first. There are going to be other ways to teach your goals. It’s funny BC I though t people with sugar problems needed more protien. My mother has hypoglycemia, and father diabetes. My father is an alcoholic, and so am I. When I got pregnant with my son, my doc told me I may be starting to get diabetes, and to have protein first thing in the morning. It has helped me to feel better (not drinking also makes me feel better ;)
    Before this, I thought everyone just needed to lower carbs. I would talk to my doc. They will know the best alternative for you. It may be a simple change ( I know my biggest problem is portion. I love to cook, and enjoy:)

  • coni terry

    this looks very interesting

  • Kathy

    I am hypoglycemic and considered a farmer. It seems like
    an impossible juggling act.

  • julie

    Type 1 Diabetes doesn’t define which you are (farmer or hunter), body type does. If you tend to gain weight around your waist you are a hunter. If you gain around your legs and hips,you are a farmer. I’ve been on this “diet” for 7 days and lost 5 lbs, doesn’t feel like a diet, I don’t count calories, or points. I just avoid the foods which he lists for the hunters.

  • barb swartz

    just what i think i need i luv meat

  • cecdkc

    Where’s a link to the studies that prove this theory?

    • Mary

      Its written by a doc who has done studies for years on weigh gain, he and the diet was also featured on dr.oz

  • Amy

    what if you have Type 1 diabetes. Results are saying I am a Farmer; however, I cannot have high carb diet?

  • Diane docktoe

    Is this the book that has been around for 20 years or so. Diane

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