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Protein/Carbohydrate Ratio Checklist

It is essential to fine-tune each meal to the proper protein/carbohydrate ration in order to maximize energy production, hormonal balance, and metabolic efficiency. Use the following checklist within 1-3 hours after a meal to help you determine whether you are getting the right or the wrong balance of proteins to carbohydrates at each meal. If you’re getting the wrong ratio, change the amount of protein and carbohydrate at the same meal each day until you find the right combination. This will increase the likelihood that you have a ratio of protein to carbohydrate that will balance your energy, hormonal output, and metabolism.

Use the following checklist within 1-3 hours after a meal to help you determine whether you are getting the right or the wrong balance of proteins to carbohydrates at each meal.

Category

Correct Ratio

Incorrect ratio

APPETITE
SATIETY
SWEET CRAVINGS

Following the meal…

  • Feel full, satisfied
  • Do NOT have sweet cravings
  • Do NOT desire more food
  • Do not get hungry soon after
  • Do not need to snack before next meal

Following the meal…

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

ENERGY LEVELS

Normal energy response to meal:

  • Energy is restores after eating
  • Have good, lasting, “normal” sense of energy and well-being

Aberrant energy response to meal

  • Too much or too little
  • Became jittery, hyper, shaky, nervous or speedy
  • Feel hyper, but exhausted “underneath”
  • Energy drop, fatigue, exhaustion, sleepiness, drowsiness, listlessness or lethargy

MENTAL
EMOTIONAL
WELL-BEING

Normal qualities

  • Improved well-being
  • Sense of feeling refueled and restored
  • Slight upliftment in emotions
  • Improved clarity and acuity of mind
  • Normalizing of thought processes

Aberrant qualities

  • Mentally slow, sluggish and spacey
  • Inability to think quickly or clearly
  • Hyper, overly rapid thoughts
  • Inability to focus/hold attention
  • Hypo traits: Apathy, depression or sadness
  • Hyper traits: Anxious, obsessive, fearful, angry, short or irritable

In short, there should result an overall restoration and normalization in mind, body, emotions, appetite and well-being from eating. You should feel better after eating. If a clear worsening results from eating a meal in any of these areas, the cause is most likely improper protein/carbohydrate ratio. This is assuming, of course that you are eating the proper foods for your metabolic type and restricting any known reactive or allergic foods.



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