40-30-30 Plan-Advice needed

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Lisaherbalmomma
Lisaherbalmomma Posts: 63
edited December 2024 in Health and Weight Loss
Hi!
My doctor recommended I follow the 40-30-30 nutritional plan-40% carbs, 30% protein, 30% fat. (Doesn't 40% carbs seem high for a 47 yr old woman?) Unfortunately, he didn't give me any suggestions on how to do this. I thought The Zone was the 40-30-30 plan, but our library doesn't have it. I'm still going to try and get my hands on it through inter-library loan. Anyway, MFP opened my eyes to my eating habits. I'm 60lbs overweight with thyroid issues and was only eating 600-700 cals a lot of days. So, I have been making sure I get in 1200-1300 cals a day now. I just don't see how you figure your 40,30,30 to get the right amounts all the time. Any advice, references and encouragement is much appreciated.

Replies

  • dad106
    dad106 Posts: 4,868 Member
    On the home page, go to goals and then customize goals. From there you can set your macro's to 40-30-30. Hit save and MFP will tell you how much carb, fat, protein to eat a day.

    In all honestly, carbs are not the enemy... eating too many calories is the enemy. Carbs only help with water retention, but real fat loss comes from eating less on a daily basis.

    Also, MFP also has your default carbs set at 50%, I believe.. so 40 really is not that bad.
  • Hendrix7
    Hendrix7 Posts: 1,903 Member
    It's hard a question to answer are there would be literally thousands of different combinations of food that would fit into 40-30-30. We can't tell you how and what to eat, it's personal preference.

    A better approach would be to look at what you eat currently and see which macros you are under/over.

    If your not getting enough protein- more lean meats and fish
    Not getting enough fat - more fatty meats. olive oil, butters, dairy/nuts in moderations, avocado, eggs, salmon
    Not enough carbs - more veg, oats
  • lambch0ps
    lambch0ps Posts: 79 Member
    Lisa, the Zone is a 40/30/30 plan. If you google 40/30/30 you'll get a lot of good ideas. I think I might have a copy of that book somewhere - I will try to dig it up. But you can do it by pre-planning your meals - enter in the amounts and if it is off, adjust. The good news now they say it doesn't matter when you eat your macros - when I did it seriously about 20 yrs ago the state of the science was that you had to eat in that ratio EVERY TIME YOU EAT - it was a logistical nightmare. But now they say its the daily ratios that matter so if you are low on protein after dinner - just make a shake!

    I don't think 40% carbs is high for our age, but I don't think its bad to be below that while your losing (the lower the carbs, the faster the weight loss typically) - just something to work toward in maintenance.
  • Lisaherbalmomma
    Lisaherbalmomma Posts: 63
    I just changed my goal setting to reflect 40-30-30. I think that will help a lot! Thanks everyone for your help!
  • joyfulteach
    joyfulteach Posts: 419 Member
    If you can focus on meeting your protein goals the others fall into place. :-)
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