40
30 30 Diet Plan
40 30 30 Diet Nutrition Basics
40 30 30 Diets are extremely popular.
When implemented properly, the 40% carbohydrate,
30% protein, and 30% fat nutritional program will help
most people make significant progress in shedding excess
pounds in the form of fat tissue.
The gist of my variation on this program is relatively
simple. You figure out your daily maintenance calorie
requirements. That is, how many calories, given your
level of activity, you need to consume to maintain your
current weight.
If you don't already have an idea of your maintenance
calorie needs, one way to figure it out is to keep a
calorie intake journal for 5-7 days. If your weight
stays constant, then you simply divide the total calories
consumed by the number of days and you'll get your
daily intake.
Once you have your maintenance level (let's say for
example it's 2250 calories), get your calculator out
and subtract 20% from that number to find your target
level. So in our example it's 2250 - 20% = 1800.
If we follow this example through, then you should shoot
for 1800 total daily calories at a 40-30-30 ratio. Doing
the math, you'll find that this translates into 720
calories from carbohydrates, 540 calories from protein,
and 540 calories from fat.
At this point, you need to remember that there are 4
calories in every gram of carbohydrate and 4 in every
gram of protein, but there are 9 calories in every gram
of fat.
The next step is to translate your calorie intakes into
gram amounts. 720 divided by 4 = 180 grams of carbohydrates.
540 divided by 4 = 135 grams of protein. And 540 divided
by 9 = 60 grams of fat.
The final step is to take your gram numbers and divide
by the total number of meals you can fit in per day
(should be in the 4-6 meals range). We'll use 5 meals
per day as our example.
So our final numbers end up being 36 grams of carbohydrates,
27 grams of protein, and 12 grams of fat. These are
your target numbers for each meal you eat. Of course,
you may not be able to end up exactly on target each
time, but you should use these nbers as solid guidelines.
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