OK who follows a 40/30/30 plan successfully? HOW?

I've been trying to balance this and it seems the more protein I eat, the more fat travels along with it. I've been dowing a bunch of fruit protein shakes to keep the fat % down, but I really can't live like that.

Anyone have a basic menu plan they follow?

Well I don't follow the 40/30/30, but I was have a problem with getting enough protein without getting too much fat.

I eat fat free yogurt, lots of Kashi go lean cereal, and add a whey/soy protein powder to some of my food. I also eat a lot of chicken and egg beaters. Now the only time I go too far over on my fat is when I'm eating certain fish or too many nuts, and I don't mind that.

I also don't follow the 40/30/30 plan either and I agree with vwiki01 about fat free yogurt.  Egg whites are also a great source of protein w/little fat as well as skim milk!

I do 40/40/20 roughly it turns out most days 43 carbs, 37 protein, 17 fats.

 

Fat Free Milk 1 cup

Boneless Skinless Chicken Breasts multiple servings like 4 of 4oz.

Green Beans 4 servings (2/3 cup each serv.)

Sargento Light String Cheese

Deluxe Mixed Nuts (half serving)

Better'n Eggs Allwhites (3 servings)

15 Grain Whole Grain Bread Small Slice

Kashi Go Lean (1 cup roughly)

1 Banana

Strawberries (7 large)

1 Valencia Orange

Chobani Blueberry Nonfat Greek Yogurt
Dole Pineapple Chunks in Juice 1 serving

Smuckers All Natural Peanut Butter (1 serving 2 table spoons)

 

I use http://www.livestrong.com to track my food, its called daily plate and is really helpful in showing me what I can fit in my diet each day.

Some of that stuff like the chicken you can eat less and just more of peanut butter to get more fat than protein, etc..

Thanks guys!

 

I've been using an app on my iPhone to track things everywhere I go which is really helpful. It tells me how many more grams of whatever I need to keep the 40/30/30 ratio. I really appreciate the ideas of how to get more carbs and protein without all the fat

 

I have the same problem... with some complications.   I'm allergic to nuts and mushrooms, so peanut butter and such is out.   I'm also not allowed to eat soy products for medical reasons.  That kills a bunch of options including protein powders, as most of them are made with soy.

Any suggestions?

I'm starting to think I may have to be much stricter with what I eat. I'm personally going for 40/40/20.   The way I eat now my fat is fine, but my protein is low and my carbs are high.  When I up the protein... up goes the fat.  *sigh*  I really just want to improve my basic eating habits and eat less processed foods.  Not have to be a health nut, or cut a whole lot of stuff out of my diet.

~Luna

I've just now realized that I eat something like 20/20/60. What's bad about eating a diet high in fat?

                         

I don't think there's anything wrong with that, as long as they're heart-healthy.  But with a 20/20/60 I don't believe you're getting enough fiber, or carbs in general that would normally provide an immediate source of energy.

Hi there,

I've been keeping pretty close to 30 fat, 30 protein, and 40 carbs. I start by targeting the protein number in grams. I'm aiming for at least 125 grams a day. The whey protein powder with one cup of non-fat milk is a big help. Then I go for either turkey (ground or deli) or seafood. I just discovered that dungeous crab is fierce for protein, and it's in season right now! I usually have a second, and sometimes third, serving of dairy - Darigold's Trim brand has a tasty cottage cheese, or just a non-fat yogurt with lots of fruit. Those are my low-fat methods. Then i usually OD on walnuts, pecans, or almonds :) On a typical day I've eaten 1000 calories before dinner and then I target what ever I need more of for my evening grazing. Lately I've been landing within 5% of my goal, and hitting my protein target every day. Somehow the rest of it balances out. Now, if I can curb my habit of eating plain m&ms with nuts every time I dive into the canister....then I'll really be on to something.

I'm not sure it that's what you're looking for, but I hope it helps, Spirchete.

 

 

 

Every little bit helps, so thank you

 

I was so on track to hit my ratio and calories last night, then I ate a freakin cheeseburger.

 

A CHEESEBURGER.

Original Post by lunaripyros:

I have the same problem... with some complications.   I'm allergic to nuts and mushrooms, so peanut butter and such is out.   I'm also not allowed to eat soy products for medical reasons.  That kills a bunch of options including protein powders, as most of them are made with soy.

Any suggestions?

I'm starting to think I may have to be much stricter with what I eat. I'm personally going for 40/40/20.   The way I eat now my fat is fine, but my protein is low and my carbs are high.  When I up the protein... up goes the fat.  *sigh*  I really just want to improve my basic eating habits and eat less processed foods.  Not have to be a health nut, or cut a whole lot of stuff out of my diet.

~Luna

Wait, what? most protein powders are made from whey, NOT from soy.

 

My diet is usually about 45/40/15 (protein/carb/fat), here's an example of what I had today and the nutritional breakdown from it:

 

Milk, Nonfat, Fluid - Without Added Vitamin A (Fat Free Or Skim) A 227 80 1/2 cup oats
40 150 Bananas A 202 180 Myoplex Carb Control Ready-to-Drink, Vanilla Cream

150 2 scoops whey + 8oz skim milk
150 290 2 scoops whey + 8oz skim milk
150 290 Bananas A 202 180 8oz (raw) BS chicken breast
224 250 Brown Rice
100 150 Beans, Snap, Green - Frozen, Cooked, Boiled, Drained Without Salt A 135 38 Milk, Nonfat, Fluid - Without Added Vitamin A (Fat Free Or Skim) A 227 80 Plus Angel Hair, dry - Pasta, Spaghetti, Macaroni B 56 200 Sauce - Chunky Onions & Garlic
258 132 Shadybrook Farms 99% Lean Ground Turkey
224 240 Milk, Nonfat, Fluid - Without Added Vitamin A (Fat Free Or Skim) A 227 80 Milk, Nonfat, Fluid - Without Added Vitamin A (Fat Free Or Skim)

A

 

 

227

80

Total Calories Consumed

2,567

 

 

Nutrition Report
$(document).ready(function() { $("a.tooltip").Tooltip({ delay: 0, showURL: false }); });   Fat - 9.3% (27 grams)
Protein - 47.8% (317 grams)
Carbohydrates - 42.9% (284 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Sodium Intake - 932 mg
Daily Sugar Intake - 100 grams
Daily Cholesterol Intake - 18 mg
Daily Saturated Fat Intake - 2 grams
Daily Fiber Intake - 26 grams
Nutrition Grade

Very detailed, thank you!

dunno if you're a whole foods person.  if so, imitation crab meat and fat free processed cheese slices are prob out.  but they have lots of protein.

also fat free greek yogurt, oatmeal, beans.  have you ever had seitan?  one thing you could do if you have a burger craving is make burgers and freeze them:  mix the chopped meat w/mashed lentils, mushrooms, onions--that way you don't have as much fat in it.

I have the opposite problem. I'm "trying" to follow 40/30/30, but I usually end up at around 55(c)/25(p)/20(f). I don't see how I can cut down carbs even more without going no-grain, no-fruit.

I aim at roughly 2000 kcal a day on average, so I should be getting 150 g protein, 66 g fat and 200 g carbs. This isn't happening, I am usually at around 125 g protein, 41 g fat and 300 g carbs.  I get most of my protein from natural 1% or fat free yogurt, fat-free no-salt-added cottage cheese and skim milk + protein powder. If I used full fat version I would go over my calorie limit since I can't really cut down carbs to make room for the fat. 

How do you people get along with just 200 g of carbs?

- Bread: I don't eat bread except for 1/2 whole wheat pita for lunch. No crackers, cookies or anything!

- Grains: Haven't had pasta for a loong time, I usually get 1/2 cup of brown rice at lunch and 40 g (dry) oatmeal for dinner (I LOVE my oatmeal, I've been having it for dinner for a few months now and don't plan to change this)

- Veggies (red peppers, cucumbers, tomatoes, pickled beets, some spinach -100-120 g total) in my pita, some green beans (or kidney beans) to go along with meat for lunch

- Fruit: 1 apple and/or 1 pear/peach  for a snack, 1/2 banana + 1/2 pear/peach + a few frozen strawberries in my oatmeal.

- Other: 3-4 cups of milk, 2-3 servings of yogurt, quark (no sugar added, but there are still carbs in them), cottage cheese with 15 g of raisins/dried apricots (there's sugar in dried fruit, but I think of it as s treat)

That's already 225 g of carbs. Add a couple more pieces of fruit, some fibre cereal, an occasional treat such as ice-cream, and ... well, it just doesn't work.

 

edit: spelling

Original Post by maha-kisa:

I have the opposite problem. I'm "trying" to follow 40/30/30, but I usually end up at around 55(c)/25(p)/20(f). I don't see how I can cut down carbs even more without going no-grain, no-fruit.

I aim at roughly 2000 kcal a day on average, so I should be getting 150 g protein, 66 g fat and 200 g carbs. This isn't happening, I am usually at around 125 g protein, 41 g fat and 300 g carbs.  I get most of my protein from natural 1% or fat free yogurt, fat-free no-salt-added cottage cheese and skim milk + protein powder. If I used full fat version I would go over my calorie limit since I can't really cut down carbs to make room for the fat. 

How do you people get along with just 200 g of carbs?

- Bread: I don't eat bread except for 1/2 whole wheat pita for lunch. No crackers, cookies or anything!

- Grains: Haven't had pasta for a loong time, I usually get 1/2 cup of brown rice at lunch and 40 g (dry) oatmeal for dinner (I LOVE my oatmeal, I've been having it for dinner for a few months now and don't plan to change this)

- Veggies (red peppers, cucumbers, tomatoes, pickled beets, some spinach -100-120 g total) in my pita, some green beans (or kidney beans) to go along with meat for lunch

- Fruit: 1 apple and/or 1 pear/peach  for a snack, 1/2 banana + 1/2 pear/peach + a few frozen strawberries in my oatmeal.

- Other: 3-4 cups of milk, 2-3 servings of yogurt, quark (no sugar added, but there are still carbs in them), cottage cheese with 15 g of raisins/dried apricots (there's sugar in dried fruit, but I think of it as s treat)

That's already 225 g of carbs. Add a couple more pieces of fruit, some fibre cereal, an occasional treat such as ice-cream, and ... well, it just doesn't work.

 

edit: spelling

 

The simple answer is not to ever eat a meal with only carbs, always include at least as many grams of protein as carbs in every meal.

 

 

Thanks for the Go Lean suggestion. That has been very helpful in balancing out my macros

Original Post by spirochete:

Thanks guys!

 

I've been using an app on my iPhone to track things everywhere I go which is really helpful. It tells me how many more grams of whatever I need to keep the 40/30/30 ratio. I really appreciate the ideas of how to get more carbs and protein without all the fat

 

I have a pretty easy time keeping my fat down but protein up by eating a lot of fat free cheese/yogurt and egg whites. Not quite as good as the original, but good enough that it's worth the nutritional balance. Still working on keeping my carbs down though. I'm happy with 50/25/25 for now.

Once again, protein powders can be a godsend if you have a hard time finding low-fat, low-carb protein foods to get to the level you want to be at. I take in 300+ grams of protein per day as a 195 lb weight lifter and I wouldn't be able to do it without my whey protein powder. Also check out casein protein powder or simply drink a couple of glasses of skim milk or eat a cup of cottage cheese at night to get your daily dose of casein protein, which releases itself into your body slowly throughout the night as you sleep. Whey protein is more of a quick burst and is something that you can eat throughout the day (or at night, but casein is simply more effective right before bed than whey is). The whey powder I use is $15 for 2lb which lasts me a little less than a week, but would last most of you folks probably two weeks. It doesn't taste that great, but once you get used to it you can deal with it pretty easily. Two scoops + 8oz of skim milk is less than 300 calories and packs in about 65 grams of protein with only about 5 grams of fat and 5 grams of carbs.

Spiro - I tried to message this to you, but your in-box is full.

I am empathizing with you on the burger, I did the same thing when the fair came to town. I think the burger was 1lb, and there was a "wine garden" where I consumed more than my "fair" share. Good news is it never showed up on the scale. I just felt a little guilty and a lot full for a while. Enjoy it!!!

Original Post by spirochete:

Thanks guys!

 

I've been using an app on my iPhone to track things everywhere I go which is really helpful. It tells me how many more grams of whatever I need to keep the 40/30/30 ratio. I really appreciate the ideas of how to get more carbs and protein without all the fat

 

 Just curious what app do you have on your phone? and where did you get it? I would love to have something like that!

I meant to mention some of the sources of protein I use to keep my macros in check:

 

-Egg whites

-Turkey Sausage (and it tastes just as good as its pork counterpart)

-whey/casein powder

-MILK is a big one - I drink close to 3/4 gallon of skim milk per day, although I am a little larger than most of you I think

-Raw almonds/other nuts

-Natural peanut butter (i.e. no added sugar)

-Lots of boneless skinless chicken breasts - I buy in bulk when it's on sale, freeze half, then take the other half and cut then in half lengthwise and toss them in a large freezer bag with a bottle of light italian or balsamic vinaigrette dressing to marinate, then simply grill or broil them as needed

-GOOD sandwich meats - Boar's Head specifically, since I'm currently in college and working in a deli so I have access to lots of good quality, cheap deli meat. Boar's Head chicken breast is a little high in sodium but very low in fat and calories with 13 grams of protein per serving (2oz) - I use 1/3 lb on each sandwich

 

Also, when you're going for grains, go for WHOLE grains - I know that most of you already know this, but it's very important not just because of the complex carbs but because there is more good fat and protein in whole grains. A standard wheat roll, for example, has about 6 grams of protein as opposed to 1-2 for a white roll. Brown rice has more than twice the protein of white rice, etc. Might not seem like much, but it all adds up, believe me. And unless you're on a low carb diet for some reason, which I suspect a lot of you might be, you shouldn't be afraid of carbs. If you're doing the exercise you need to do on a weekly basis, you NEED those carbs for energy. Just don't eat carb-only meals, or carbs late at night, and get the majority of those carbs you do eat pre-workout, preferably early in the day.

 

Also check out quinoa if you can find it - it might be expensive, but check out these nutritional values:

 

http://caloriecount.about.com/calories-quinoa -i20035

 

Keep in mind that those numbers reflect a cup of UNCOOKED quinoa, which is twice what a normal serving would be, so half the numbers for a realistic idea of what you would get per serving. 12 grams of protein in one serving of grains is fantastic, not to mention the good fats and tons of vitamins and minerals in there. It contains an almost perfect balance of all 9 essential amino acids and is considered to be a complete protein. Quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair. It's a little difficult to find in some places and can be expensive, but it's a great thing to have on hand.