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40 30 30 Diet Guide
By LiteGirl | March 13, 2010
So what exactly is a 40-30-30 diet? Well it’s not as complicated as it might look. It stands for the percentage of calories you consume from carbohydrates, protein and fat….40-30-30 respectively. This diet moves away from the extremes of low-carb diets which can be challenging for lots of people. Think of that food pyramid where the grains and wheat products were the huge portion on the bottom? Well it turns out a diet consisting of 70% carbohydrates could be the cause for the amount of overweight and obese people in the world.
Learn more about the 40 30 30 Diet here.
This diet is slightly based on that same principle of the pyramid, but just portioned in a altered more balanced manner. A diet made up of thirty percent fat might seem like a lot to you, but the truth is fat doesn’t make you fat. It is our regular intake of sugar that makes us fat. And it’s hidden in a lot of places that people might not pay attention to like smoothies, shakes, and coffee drinks. So with the reduced intake of carbohydrates, particularly simple sugars, and in rise of fat, our body is less unwilling to let go of it in a caloric deficit.
You might of heard of the “Zone Diet” written by Dr. Barry Sears, which uses the 40-30-30 diet as it’s basis. His theory goes into more depth than just the caloric breakdown of our diet, and he has many books that describe his theory. But the benefits are said to be balanced hormones, more energy, quicker metabolism and spending all day in “the zone.”
So on to the nitty gritty….how do you know if you’re consuming a 40-30-30 diet? It’s easier than you think. It just takes some simple math. You need first be aware of the amount of calories in each gram of nutrient: Four calories per gram of carbohydrates, four calories per gram of protein, and nine calories per gram of fat. Just from learning those uncomplicated facts you see that you clearly need to be perceptive of your fat intake because of it’s high caloric content.
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Now you need to figure out how many calories you need to uphold your existing body weight. Use the scale below to find this number:
· 10 Calories/Pound – Sedentary
· 13 Calories/Pound – Low Activity(No planned physical activity)
· 15 Calories/Pound – Moderate Activity(Planned activity;30-40 min 2-3 times a week)
· 18 Calories/Pound – Strenuous Activity(60 minutes of activity 4-5 times a week)
If you want take a healthy and safe approach to weight loss, reduce your calorie intake by 20% of your maintenance number. So if you’re a moderately active person weighing 170 Lbs, you would figure out your goal calorie intake like so:
· 170 x 15= 2550
· 2250 x .20(20%)=510
· So a 20% decrease in calories would be 2550-510=2040
Now we can break down your total daily caloric intake in to the 40 30 30 diet:
· 40% Carbohydrates = 816 calories (Divide by 4 to get number of grams=204)
· 30% Protein = 612 calories (Divide by 4 to get number of grams= 153)
· 30% Fat = 612 calories (Divide by 9 to get number of grams= 68)
You can now take all this information and enter in your own numbers and get the accurate amount of carbs, proteins and fats necessary for you to follow the 40-30-30 diet with a 20% calorie deficit.
Learn more about the 40 30 30 Diet here.
Topics: Hoodia Weightloss | 1 Comment »
March 14th, 2010 at 5:26 pm
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