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!