The nutritional plan 40-30-30

In my previous article, I explained how to determine the number of calories needed daily to lose weight. Remembering that this is not an exact science, you need to record your results to see if they are working for you. This article will give you a method of dividing your food portions known as 40/30/30.

The 40/30/30 method

This means that 40 percent of your food will come from carbohydrates, 30 percent will come from protein, and 30 percent will come from fat. Let’s say your eating plan requires you to eat 1500 calories per day. The breakdown would be 600 calories from carbohydrates, 450 calories from protein and 450 calories from fat. The question is how do we get those calories from each type of food? Easy, look at the grams on the label.

How many calories per gram?

There are 4 calories per gram of carbohydrates and protein. This means that if something has 30 grams of carbohydrates or protein, 120 calories will be from those carbohydrates or proteins.

There are 9 calories per gram of fat. This means that if something has 10 grams of fat, 90 calories is from fat.

If we were to take a look at the label of whole milk, it would be similar to this:

Serving Size 8 FL OZ

Calories – 150

Total fat – 8g

Total carbohydrates – 12 g

Protein – 8g

Adding all that together looks like this: 8g protein = 32 calories, 12g carbs = 48 calories, 8g fat = 72 calories. 32 + 48 + 72 = 152. The label is rounding the number of fat calories to 70.

Easy right? OK, now going back to method 40/30/30

Now that we understand how to calculate calories based on the grams of each type of food, we need to calculate how many grams per day we should consume daily. We are going to take each percentage of the calories in our food (40/30/30) and divide it by the number of calories per gram of each good type. Going back to 1500 calories here is how it breaks down.

Carbohydrates (40%) 600 calories = 150 grams (600/4 calories per gram)

Protein (30%) 450 calories = 113 grams (450/4 calories per gram)

Fat (30%) 450 = 50 grams (450/9 calories per gram)

In the 40/30/30 plan to 1500 calories per day, we will eat 150 grams of carbohydrates, 113 grams of protein and 50 grams of fat.

What kind of food should I eat?

When it comes to carbohydrates, I’ve had the most success with the following carbohydrates: brown rice, grain / protein pasta, fruits, vegetables (you can have all the green vegetables you want), crushed wheat, oatmeal, and grain bread. These are known as complex carbohydrates and there are examples of these all over the web. Here’s the key to eating carbohydrates … Eat most of your carbohydrates in the morning, preferably after waking up, and within 2 hours of exercising. Why? After fasting overnight or after a workout, your body will quickly absorb those carbohydrates (even those that contain a lot of sugar) much more easily than if you had been sitting all day. If you need 150 carbs per day, try to eat 50 of those carbs right after waking up and 50 right after exercising.

Carbohydrate recommendation – Eat mainly low glycemic index fruits and vegetables (grapefruit, bananas, apples, etc.) throughout the day and eat most of your high glycemic index foods (rice, pasta, etc.) after exercising or morning. One of my favorite breakfasts is scrambled eggs with a hot sauce and steel trimmings with a little honey. Yum!

Recommendations for proteins – This one is pretty easy – Chicken breasts (PLEASE USE BIRD SPICES!), Lean Ground Beef (PLEASE USE MEAT SPICES!), Lean Steak (AGAIN! And Pork Tenderloin. Any lean meat or vegetarian source of protein will do.

Recommendations for fats – You must mix your fat sources between saturated and unsaturated fats – Butter (in moderation), cheese (in moderation), avocado, olive oil, walnuts (peanuts have very little nutritional value, it’s better with anything but peanuts), salmon (good protein too)

Following 40/30/30 is quite simple. Just calculate your daily calorie needs and meet them. Remember to adjust the numbers as you lose weight. Every 5 pounds or so, you need to recalculate your daily calorie needs.

Final tip: The best advice I got to buy food as a supermarket is this: avoid the intermediate islands of the supermarket. Stick to everything around the islands such as the produce section, the meat section, the seafood section, and the dairy section, and you should be in good shape. However, that does not include the bakery or the deli.

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