To improve the carbohydrate-protein-fat ratio, determine daily caloric needs, calculate the ratio, and choose appropriate food sources. Tools online can help determine caloric needs, and increased physical activity and reduced calories may be needed for weight loss. Eat from a variety of food groups, cut out processed foods, and consume most carbohydrates during breakfast and lunch.
To improve a carbohydrate-protein-fat ratio, an individual must first determine their daily caloric needs. It is important to know how many calories are needed to maintain or lose weight, as the fat to protein to carbohydrate ratio will need to be calculated from this figure. A healthy ratio of fat to protein to carbohydrate for most adults is typically 20 percent protein, 30 percent fat, and 50 percent carbohydrate.
There are many tools online that can help determine the proper number of calories to consume. Factors such as gender, age, current weight, desired weight, and level of physical activity determine the number of calories that are appropriate for each person. If an individual wishes to lose weight, improving the carbohydrate-protein-fat ratio alone will not suffice. Often a combination of increased physical activity and reduced calories is needed.
Once the proper amount of calories has been determined, the second step is to multiply the recommended fat to protein to carbohydrate ratio by that amount. For example, a person consuming 2,000 calories a day would need approximately 400 of those calories to come from protein, 600 from fat, and 1,000 from carbohydrates. The third step in making improvements would be to determine what types of food sources would fit into the carbohydrate, protein, and fat categories.
Some of the obvious sources of carbohydrates are whole grains, pastas, breads, and sweets. Many fruits and vegetables also fall into the carbohydrate category, although they are generally considered complex carbohydrates rather than simple sugars. There are some fruits that tend to be higher in simple sugars and starches than others, such as bananas.
Certain food sources, such as meats, sometimes fall into the protein and fat categories. Lean protein sources, such as salmon, tuna, and chicken, are excellent dietary choices to help satisfy a good protein to carbohydrate ratio. Vegetarian sources of protein include soybeans and beans. Dairy sources of protein include milk, cheese, yogurt, and eggs.
Although it’s somewhat tedious and difficult to keep track of exact ratios, some simple meal preparation and planning strategies can be used to improve your carb-to-protein-to-fat ratio. Try to eat from a variety of food groups at each meal, and cut out processed foods that are high in fat, sodium, and sugar. Replace so much white pasta and breads with whole grain alternatives. Also, try to consume most of your carbohydrates during breakfast and lunch and add protein, fruits, and vegetables later in the day.
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