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Finding Your Macro-Nutrient Ratio: What’s YOUR Carb Tolerance?

Posted Jan 28 2010 10:00pm
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Are you doing what the mass-market diet programs tell you to do when it comes to carbohydrate consumption? If so, have you noticed that you’re on a roller coaster ride? This diet tells you to eat more. That diet tells you to eat less. Question: was the book written for you? Getting the right ratio of carbs to proteins and fats is crucial if you want to get healthy, lose weight and increase energy all day long.

At each meal, everyone needs a certain amount of proteins, carbs and fats to feel uplifted, experience fullness and satisfaction, and to keep a steady level of energy for several hours after the meal. A healthy plate of food for one person may be “lopsided” with veggies, grains or fruits; but for another, meats and proteins are in greater quantity. For another still, the plate may have a balance of proteins to carbs and fats.

So which one’s “healthiest”? From the Metabolic Typing® approach to nutrition, they all are. It just depends upon the person who’s eating it.

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Macro-nutrients are the foods that we need to eat in larger amounts each day; these are specifically proteins, carbohydrates and fats. The process of finding the appropriate ratios for an individual body is what Metabolic Typing® calls “fine-tuning”. After each person takes a comprehensive test to find their basic metabolic body-type and the appropriate diet plan suited for their unique body, it’s expected that they take the necessary steps to find the exact ratios that give them a sense of well-being, satiety and long-lasting energy for hours after eating.

One of the many tools we use in the fine-tuning process is a special diet log that gives feedback on positive and negative hunger cues a few hours hours after eating a complete meal. If someone reports feeling physically full and satisfied for a good four hours, the meal probably had a sufficient ratio of macro-nutrients appropriate for that person’s body. If, on the other hand, a person’s energy crashed two hours after eating, or she reported that she craved sugar later that day, we can assume the meal was inadequate for her specific needs.

It’s easy to detect a “good” or a “bad” meal by looking at a variety of hunger cues. I call these cues “The Three Hungers” - 1) Physical Hunger 2) Cellular Hunger and 3) Emotional Hunger. Positive physical hunger cues might include the feeling of satiation well after eating all the way to the next meal, or not needing to snack between meals. Physical signs of a good meal may also include being free of pain, gas or bloating. Negative cues are the opposite: feeling hungry 1-2 hours after eating, or any digestive discomfort from the food eaten.

Cellular hunger cues relate with blood sugar. Positive signs may include a steady, even-keeled energy, no food cravings, and the ability to maintain energy for 4-5 hours after eating. Negative blood sugar cues are crashes in energy, fatigue, irritability, food cravings, or a feeling of being “tired but wired”.

Emotions are often closely tied to the foods we eat. Like the other “hungers”, emotional hunger cues can go both ways – positive or negative. Positive emotional cues are a sense of well-being, a positive outlook, improved communication with others and a sense of clarity. Negative cues could be any negative emotion like anxiety, irritability, depression, or obsession. Thoughts may become sporadic and unclear. We may also want to withdraw from social engagement.

Once a person has done a few days of solid diet logging, it’s easy to do some sleuth work because she begins to see the patterns emerge. She may have some “off days”, but for the most part, she can clearly see the chronic patterns come to light; they are right there on paper. She might notice that on the days she ate chicken breast for lunch, the meal didn’t last her; but when she ate roast beef, her energy was sustained all afternoon until dinner. Or vice verse.

And what she ate with the protein may also have a made a big difference; when she ate a little brown rice or other whole grain, she felt satisfied and complete, but when she ate too little or too much of it, negative cues persisted.

I’ve included in this article my version of the Metabolic Typing® Diet Record Sheet. I call it The Three Hungers Diet Log, which includes an area that I personally deem important: how we digest our food.

Please feel free to print several copies and use it often, ideally every day for at least a week (better yet 3-4 weeks) to find your specific macro-nutrient ratios and carbohydrate tolerance.

Stay tuned for a very special program in Metabolic Typing®! Especially for you, I am developing my long-distance Intelligent Diet Program to help you eat the right foods for your unique body so you can regain your health and vitality, free yourself from food cravings, achieve your ideal weight, and prevent and reverse disease.

Included in this unique self-paced program is the official Metabolic Typing® Advanced Test to find your metabolic body type, my audio and video media kit that leads you step by step in the 6-week Metabolic Typing Diet® process, a 150 recipe cookbook with type-specific menu plans, an explanation of how to find your personal “Health Saboteurs”, cooking videos, The Metabolic Typing Diet book by founder William Wolcott, and much, much more.

Please join me, your Certified Metabolic Typing® Advisor, in this life-altering health journey to change the way you eat for good… and for the better! Stay tuned for my introductory Intelligent Diet video, coming soon.

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