In my experience, three proven nutrition plans give people a lean look on the outside, a healthy inside, and optimal performance. Using body fat storage placement and fasting glucose levels as a reference, we can determine which of the following three plans fits your particular need.
1. Low Carb/High Fat: This plan applies to about 25% of the population. The nutrient breakdown is roughly 30% protein, 50% fat (healthy or “good” fat) and 20% carbs. People who fall into this group will usually carry more fat around their shoulder blade and hip area and their blood work typically reflects a fasting glucose over 100 mg/dl[1]. Unfortunately, this group’s population is expanding as more people are becoming insulin resistant.
2. Iso-Caloric: Approximately 50% of the population benefit from this plan. It incorporates about one-third equal parts of protein, fat, and carbs. The advantage of this plan is its visual ease; that is, one can easily break the plate into thirds. Generally, unlike people in the low carb / high fat plan above, people in this group carry MORE fat on the hip but LESS fat on the shoulder blade[1]. An individual’s fasting glucose level is often between 90-100 mg/dl. This plan is a simple starting point for most people.
3. Higher Carb/Lower Fat: I consider this the “Dying Breed” of nutrition. These are the “I hate you” people because they eat lots of carbs and get away with it. The characteristic is if this person has a lean and defined shoulder blade area and minimal fat around the hip[1]. Also, their fasting glucose is below 85 mg/dl. It may be easy to think of the collegiate or Olympic track athletes as members of this group.
Finding the type of plan that works best for you can be as simple as taking skin-folds on your hip and shoulder areas and/or testing for your fasting glucose. (Most drug stores carry over-the-counter Glucometers).
References:
1. Poliquin, C. BioSignature Modulation. Providence RI, May 2011
No comments:
Post a Comment