Weekly Nutrition Tip #17
Tip #17
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.
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