What is the correct ratio of carbohydrates, fat, and protein I should consume?

      Once you remove refined carbohydrates and start incorporating a balance of all three fats into your diet the amount of total carbohydrates you consume will drop.  The ratio of carbohydrates, fat, and protein you need varies with each individual.  A good ratio to aim for initially is 40, 30, 30; 40% carbohydrates, 30% fat, and 30% protein.  After each meal take note of your energy levels and if you DIETARY FINE TUNING MINI-QUIZ

have any GI distress.  Most of the time people either stay at 40% carbohydrates or they have to reduce the amount of carbohydrates they are consuming and increase their fat intake.  This also may change after a few weeks or months after you body has adjusted or depending on your activity level or where you are in your training.  Here is a

Within one to three hours after a meal, place a check in the box next to any selection that applies to you. 

RIGHT FAT/CARB RATIO

Appetite/Sweet Cravings/Feel Full and Satisfied

• Feel Full and satisfied
• Do not have sweet cravings
• Do not desire more food
• Do not get hungry soon after eating
• Do not need to snack before next meal

Energy Levels

• Energy is restored after eating 
• Have good, Lasting, sense of energy and well being
• Mental/Emotional Well Being
• Improved well-being
• Feel refueled or restored 
• Uplift in emotions
• Improved clarity of mind
• Normalization of thought processes

WRONG FAT/CARB RATIO

Appetite/Sweet Cravings/Feel Full and Satisfied

• Feel physically full, but still hungry
• Don’t feel satisfied; feel like something was missing from meal
• Have desire for sweets 
• Feel hungry again soon after meal 
• Need to snack between meals

Energy Levels

• Too much or too little energy
• Become hyper, jittery shaky,nervous or speedy 
• Feel hyper but exhausted underneath 
• Energy drop, fatigue, exhaustion, sleeplessness, drowsiness, lethargy, or listlessness

Mental/Emotional Well Being

• Mentally slow, sluggish, spacey
• Inability to think clearly, quickly
• Overly rapid thoughts
• Inability to focus
• Hypo-apathy, depression, sadness 
• Hyper-anxiety, obsessive behavior, fearfulness, anger, irritability