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40-30-30 diet



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JENNILACEY
SparkPoints: (73,561)
Fitness Minutes: (59,530)
Posts: 2,488
8/20/13 7:59 A

Fat loss is about calories in vs. calories out so there is no need to adhere to some rigid diet plan or manipulate your macro nutrients to encourage more weight loss. Any diet plan that revolves around macros/foods you eat focuses on fluid loss for increased scale weight loss. Eating less carbs is like eating less sodium. Your body will retain less fluid but as soon as you eat more sodium or more carbs, the gain will return. It's temporary and your focus should be permanent fat loss.

Instead, aim to eat healthy and get the general recommendations of *roughly* 40 to 50 20 to 30 20 to 30.

I do tend to eat 40-30-30 for my macros but that simply comes with choosing less refined grains and added sugars and choosing more veg, fruit, legumes and whole grains. I keep my protein higher because I weight lift and want to ensure I'm getting adequate protein for muscle repair.

Rigid diets however, usually lead to boredom, deprivation and throwing in the towel. You'll be much more successful if you just learn how to eat healthy, foods you enjoy eating, allow yourself some flexibility and enjoy treats in moderation.

Edited by: JENNILACEY at: 8/20/2013 (08:00)


RUSSELL_40
Posts: 16,826
8/20/13 1:40 A

www.livestrong.com/article/418079-foods-to
-avoid-with-statin-drugs/


Unless otherwise informed by your doctor, grapefruit seems to be the only fruit to avoid.

You can replace it with 1/2 an apple, or pear, or a whole orange. ( around 15 grams of carbs ).

I was interested because for 5 years I was on lovastatin, and no one ever told me not to eat grapefruit. Luckily, I don't like them anyways, and stick to berries, and apples.

40-30-30 is just 10 % less carbs, and 10 % more protein. It is no more strict than the SP 50-20-30. No one is getting exactly 40-30-30, but we should try, just as you should when eating 50-20-30. You aren't supposed to eat all carbs for breakfast, and a slab of meat for dinner on the SP guidelines either. You ARE supposed to eat 3-5 meals that are as balanced as possible. Often snacks are hard to do this with, but it is a goal you should try for.

In that regard, it is no more strict than any other plan. Also, all that was really asked, was how to replace a serving of grapefruit. I think we can answer that quite simply by saying to eat another fruit, that gets the OP 15 grams of carbs to replace the grapefruit, without lecturing about the rigidity of a diet that is almost identical to the one most Americans should ( but don't ) follow according to the experts.



DIETITIANBECKY
Posts: 26,543
8/19/13 9:12 P

1/2 a grapefruit contains about 15 grams of carbohydrate.
Substitute any fruit portion that also gives you about 15 grams of carb.

Becky
SP Registered Dietitian



CHIBI_TOTORO
SparkPoints: (147)
Fitness Minutes: (0)
Posts: 79
8/19/13 8:22 P

If you want to stay on that diet, I'd look at other citris fruits, or maybe some less sweet berries (straberries, cherries - not really berry) and see if they match up.

Grapefruit has lower sugar, and higher fiber than oranges, but you should be able to find something similar.

The only problem I have is that not knowing anything about why grapefruit is bad, i worry other citris might be teh same, so please don't take my advice without asking doctors or something.



BUNNYKICKS
Posts: 2,298
8/19/13 2:53 P

This eating plan seems excessively rigid and difficult to administer. While keeping an eye on your carb/fat/protein is important to ensure healthy nutrition, It is really not necessary to create a precise carb/fat/protein ratio at *every meal.*

It looks like this ratio "for every meal" is in fact designed to be excessively complicated, for the purpose of selling books and services. If you search online for 40-30-30 Recipes, almost every result leads to a book for sale, or a site that charges for access to their recipe database.

Why not just aim to get your macronutrient ratios in line on a daily basis? It's easy to do with the Spark nutrition tracker.





TWISTNFLAT
SparkPoints: (169)
Fitness Minutes: (390)
Posts: 6
8/19/13 12:55 P

I would appreciate some help.

I am to embark on Gene and Joyce Daoust's 40-30-30 diet (40% carbs, 30% protein, 30% fat at each meal). I cannot eat grapefruit as I am on statins. When the diet plan calls for grapefruit what can I substitute that will have the same carb and GI value?



 
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