Nutrition Tip - The Ratio Diet
Are you like a ton of other people out there that is always wondering how much you should eat when it comes to fat, protein, and carbs? This seems to be a common question. So what is the best ratio to follow? A lot of it depends on your goals! Here is great tip on the subject from John Berardi:
The Ratio Diet
by Dr. John Berardi
Want to improve body composition, increase the ratio of fat lost to muscle lost during a diet, improve blood lipids (cholesterol and triglycerides), prevent wild fluctuations in blood glucose and insulin, and improve satiety when on a diet? Well, you’re not alone. In fact, Dr Layman and colleagues at the University of Illinois are also interested in helping you accomplish these goals.
In their recent studies, they have demonstrated a myriad of benefits associated with reducing the ratio of carbohydrate to protein in the diet from 3.5g of carbohydrate to every 1g of protein to 1.4g of carbohydrate to every 1g of protein. What does this mean in terms of food intake? Well, check out this handy little chart.
kcal/day Fat grams* Carbohydrate grams Protein grams
4500 kcal 150g 450g 338g
3500 kcal 117g 350g 263g
2500 kcal 83g 250g 188g
1500 kcal 50g 150g 113g
*These numbers assume a diet that contains 30% fat.
This tip is provided by Dr. John Berardi of Precision Nutrition.
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i have been scouring the net for different diet plans, because im looking into eating and living healthy… the ratio diet of dr. berardi, seems promising, i will put this on my ‘list’ of plans. ill eventually choose one and hope for the best.. my strategy is trying to find the right ‘formula’ that will work for me!
I have tried so many diet programs without success and nearly gave up, and then I bought and tried Fat Loss for Idiots. It is a no-nonsense approach that really worked for me!
The program seems to be different, so definitely gonna try out this ratio diet…
thX 4 this useful programme , ill pass this to my mom cause she tried alot of diet useless courses
I have written, on numerous occasions, about reducing your carbohydrate intake and increasing your protein intake to lose fat and maintain muscle mass when dieting. I have suggested how many carbs to eat in a day, how much protein to eat in a day, and how much fat to eat in a day.
hi,
I andmy friends like to give my thanks to you as you share your views and ideas through your blog which i really find very helpful to me , i am thankful to you
Thanks
Sameul John
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I never really do well with diets that you have to count everything out. It makes eating into work, and inevitably it makes it into a chore and a negative thing. Thus, I don’t stay on it. I think it is much more sensible to just eat the right kinds of foods and avoid sugars, bad fats, and processed foods, etc.
I agree with the above poster. If you make diet too tedious, then it simply becomes one more aggravation and it is not sustainable. Just works better, at least for me, to eat sensibly.
The latest information coming out regarding protein is your body can only absorb 30 grams per meal.
i like this blog thanks for such a great article
I’m still a big fan of the low carb approach, I always feel better when I get my calories from mostly fats and proteins.
I admit, I have not been on this website in a long time, however it was joy to find it again. It is such an important topic and ignored by so many, even professionals! I cheers for helping to make people more aware of these issues. Just great stuff as per usual!Enjoy the remaining portion of the year. Your conducting a fabulous job.
Thank you for this amazing nutrition tip . huge help.
The nutrition tip concerning the “ratio diet” is not going to be definitive or exact for everybody. It depends on the body, as one person’s organs and digestive system may work a lot different than the next person. However, it is interesting to think about what’s the optimum ratio for you, and a person needs to experiment with what works best for them.