The Ratio Diet
by Dr. John Berardi
Want to improve body composition, increase the ratio of fat loss 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. Laymen and his 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 carbohydrates to protein in the diet from 3.5g of carbohydrates to every 1g of protein to 1.4g of carbohydrates 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
4,500 kcal - 150g - 450g - 338 g
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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I'm a huge fan of Dr. JB and the above advice certainly has more than its fair share of supporters.
With that said, new research is becoming available all the time and it's important to constantly educate ourselves on new findings.
I've recently read an article in Alan Aragon's Research Review that evaluates multiple research studies to support the concept that, contrary to what is widely believed,
- lower insulin response to a meal does not consistently correlate with greater satiety
- the current body of research evidence shows that there is little to no weight or fat loss advantage in diets that are less insulinemic
- despite the close correlation of glycemic index (GI) and insulin index, the majority of trials lasting 6 months or longer show GI makes no difference in bodyweight and fat loss
Conflicting research, so who do you believe?
Ultimately, I believe we often over-complicate weight loss. Create a safe calorie deficit, and you will lose weight. Better yet, create a safe calorie deficit eating healthy foods, and become a thinner, healthier you!
Train hard; stay strong.