Today, in addition to learning about exercise knowledge, Macros also play an equally important role in developing the body as well as everyone’s health. For those who are just starting out, this is a very new knowledge. Currently, people choose a 40 30 30 macros meal plan to help the body become toned and lose weight effectively. In this article, Kerri Ann Jennings will synthesize important knowledge related to the 40 30 30 diet for everyone’s reference.
What is 40 30 30 diet?
For those who are just starting the weight loss process, they will not have much understanding of what a reasonable weight loss diet is. The 40 30 30 macros are a medium-sized diet that provides a full range of nutrients to nourish the body. Besides, it also does not absorb too much energy as well as fat so that the body can effectively lose weight.
Macros or macronutrients are substances that provide energy according to the body’s daily needs. In our daily diet, we need to pay attention to 3 micronutrients. That is Fat, Carbohydrate and Protein. This is an indispensable part of the body. The body will not function properly without these 3 macronutrients. They provide energy for the body to survive and grow. Maintain normal functioning of organs especially heart and brain.
Compared to micronutrients, the body consumes more macronutrients in the diet, especially macronutrient intake. Each micronutrient plays a certain and distinct role. Especially in the process of weight control, hormonal balance, and immunity.
Nutrition experts recommend that when losing weight, you should eat macros in the ratio of 40 30 30: 40% of energy comes from carbohydrates, 30% from protein and 30% from fat. Specifically, these substances provide many benefits as follows:
The protein
Each gram of protein consumed in the body provides 4 calories. Equal to carbohydrates and less than fat. Protein is made up of amino acids. And this is also known as a structural component of the body.
There are 21 different amino acids in the body. However, not all types can be made by the body, but need to be supplemented from food (19 types). Some roles of amino acids that not everyone knows:
- Build and maintain muscle mass
- Provides energy for cells and brain to work
- Store energy for the body
- Makes the heart beat normally and blood circulation throughout the body.
Protein sources found in foods include: Eggs, Yogurt, Meat, Legumes, Fish,…
Lack of body protein will be difficult in daily activities, weak limbs, psychological changes, loss of concentration and many other harmful problems. Therefore, when dieting, you should not ignore this important nutrient. Eggs help provide energy to follow a macro diet.
Carbohydrates
Like protein, carbohydrates also provide 4 calories per gram of intake. The body converts many different types of carbohydrates into glucose to provide energy for the body to use. Or stored in the liver and muscles for easy use when needed.
As a macronutrient, carbohydrates provide the body with energy. However, this is not the only source. So, we can still cut a little bit during the macro diet, and low carb diet and still have enough energy for the body to function.
Carbohydrates are starch, sugar and fiber found in foods such as: Fruits, Grains, Vegetables, Dairy Products.
They have the function of providing energy for the body, especially the central nervous system. Activate metabolism and increase the ability to burn fat. Improve memory and psychology.
Fat
Unlike Protein and Carbohydrates, fat provides 9 calories per gram of intake and is the most common macronutrient. Fat is present in most dishes. However, unlike its name, fat will not make you fat. They are another source of energy besides protein and carbohydrates, especially in the process of controlling your appetite.
In fact, fats are an integral part of the macro diet we are about to introduce below because they have the ability to control appetite, weight and disease quite well.
The role of fat is very important in the body, including those on a macro diet:
- Protect vital organs
- Regulate hormone production
- Regulate body temperature
- Absorb fat-soluble vitamins
- It is an indispensable part of the brain
- Helps the body not fall into a state of depression
- It is best to have a variety of fats in your diet, including those that provide saturated and unsaturated fats.
Who Can Follow 40/30/30?
Up to 40 30 30 meal plans pdf we also need to find out who is the right audience to implement this meal plan. Because normally, many people have problems with their body condition, so they cannot follow this diet. Each diet subject will have a different diet. In which, with the 40-30-30 diet regime, not everyone can do it.
This diet will be popular with strength and endurance athletes. Especially very effective with high-intensity cross-body athletes. At the same time, this mode will also be very suitable for those who are following a gym regimen to lose weight. In other words, the 30 30 40 diet plan will be for those who are just looking for steady energy and a feeling of fullness throughout the day.
If a normal person does not exercise much, this diet should not be followed because it is not suitable. This will cause the body to become tired and inefficient. This plan mainly provides vitamins, minerals and fiber along with some foods that provide adequate protein. The goal is to keep the body full for longer.
Thereby, it will provide an adequate amount of carbohydrates and nutritious fats so that those who exercise vigorously do not feel deprived. The combined ratio of all three of these nutrients creates a plate of food packed with vitamins, minerals, and fiber. Therefore, only people who are very active should use this 30 30 40 mode.
Eat 3 meals a day to lose weight
If you are planning to follow a diet, you can refer to 40-30-30 meal plans pdf. Here are 40 30 30 recipes that anyone can make on their own. When implementing the 40 protein 30 carbs 30 fat meal plan, it also requires persistence to achieve the desired results.
Monday
This is a 40 30 30 meal plan 1200 calories for Monday that everyone can refer to.
Breakfast
- 1 banana, half orange, half apple
- 6 almonds
- 1 box of 180ml sugar-free yogurt
- 1 egg
Lunch
- 1 omelet, 1 slice of whole grain bread
- 1 bowl of purple cabbage or mushroom salad, 1 bell pepper
- 1 box of unsweetened yogurt or cottage cheese
- 10 almonds
Dinner
- 1 potato, 2 ounces chicken breast
- Broccoli salad with 4 cherry tomatoes, 1 cucumber, 1 bell pepper.
Total intake for the whole day: 1200 calories, fats 51g, Carbs 163g, protein 168g.
Tuesday
The 40 30 30 macro meal plan for Tuesday also features easy dishes that you can make yourself.
Breakfast
- 1 boiled egg
- 1 medium sweet potato
- 1 glass of warm honey water
Lunch
- 1 medium bowl of rice
- Mixed fried squid
- 1 bowl of cabbage soup
Dinner
- 1 bowl of grilled pork vermicelli without onion fat
- 2 pomelos
Total intake for the whole day: 1200 calories, fats 63g, Carbs 168g, protein 158g.
Wednesday
Breakfast
- 1 bowl of pork noodle soup, no fat
Lunch
- 1 medium bowl of rice
- 1 plate of tofu with tomato sauce
- 6 almonds
Dinner
- 1 lb Chicken Thighs (skinless, boneless)
- 1/4 cup Hummus
- 1 cup Jasmine Rice (dry, uncooked)
Total intake for the whole day: 1200 calories, fats 61g, Carbs 172g, protein 167g.
Thursday
Breakfast
- 1 lb Salmon Fillet
- 1/2 tsp Sea Salt
- 1 cup Jasmine Rice (dry, uncooked)
Lunch
- 1 medium bowl of rice
- Ram rib
- 1 plate of tomato salad and half an avocado
Dinner
- 1 medium bowl of rice with 1 plate of stir-fried beef with chives
- 10 almonds
Total intake for the whole day: 1200 calories, fats 51g, Carbs 152g, protein 159g.
Friday
Breakfast
- 6 cups Broccoli (chopped into florets)
- 1 1/2 tbsps Extra Virgin Olive Oil
- 2 1/4 tsps Coconut Oil
- 1 1/2 lbs Extra Lean Ground Turkey
- 1 1/2 cups Jasmine Rice (dry)
Lunch
- 1 bowl of rice
- Steamed or steamed carp
- Celery, Lettuce, Dill Salad
Dinner
- Half a bowl of rice
- Tofu cooked with hot vegetables
- 1 apple
Total intake for the whole day: 1200 calories, fats 62 g, Carbs 166 g, protein 161 g.
Saturday
Breakfast
- 1 loaf of bread with 2 shumai
- 2 pomelos
Lunch
- 1 medium bowl of rice
- 1 plate of stir-fried beef with bean sprouts
Dinner
- 5 rolls
- 1 boiled sweet potato
Total intake for the whole day: 1200 calories, fats 59 g, Carbs 172 g, protein 157 g.
Sunday
Breakfast
- 1 bowl of grilled pork vermicelli without onion fat
- 1 cup of fresh milk with less sugar
Lunch
- 1 medium bowl of rice
- 1 slice of braised tuna
- 1 plate of mixed vegetable salad with cucumber, bell pepper
Dinner
- 1 boiled corn
- 1 plate of fried egg gourd
Total intake for the whole day: 1200 calories, fats 65 g, Carbs 163 g, protein 172 g.
Nutrient-rich food sources to build 40 30 30 macros meal plan
In addition to the menus shared above, people can also refer to other highly effective foods when building a menu of 40 35 25 macros. All will bring you delicious food that gets the body you want when combined with exercise.
Starch-rich foods
- Rice: Whole grain or not, is a cheap and best ingredient to always have in your kitchen. You need to read an essay about the advantages and disadvantages of brown rice compared to white rice to understand them better.
- Oatmeal: Oatmeal is a slow-digesting starch that stays in the stomach for quite a while after being consumed. This helps you control your cravings as you will feel full for longer.
- Potatoes: Potatoes, like oatmeal, are a complex starch that slows digestion and reduces portion sizes throughout the day. In addition, you should add other necessary vitamins and minerals because it helps to increase energy, health and resistance of the body.
- Beans: Legumes are a source of starch and protein that you can add to soups, salads or dips. The nutritional value of beans varies by type, so compare the brands over the counter to find the optimal choice for you.
- Broccoli: Broccoli is a vegetable that brings a lot of benefits such as reducing the risk of cancer and eliminating toxins in the body.
- Corn: This is a food rich in lutein and zeaxanthin, both phytochemicals that are good for the eyes. Remember to use a toothpick if you’re directly gnawing the corn on the cob. Ellagic oxidation prevents skin problems and sagging.
- Bananas: Bananas contain 360 mg of potassium, potassium is effective in “controlling the heart rate”, so eating bananas is very good for health.
Group rich in protein-rich foods
- Meat (beef, chicken, turkey…): Chicken and turkey are the two most affordable meats, but keep an eye out for beef and lamb stalls for discounts. Here is a list of vitamin-rich vegetarian foods in case you don’t eat meat, because if you don’t eat meat, you need to pay more attention to this list of dishes.
- Cheese: Each serving of raw cheese contains 23 grams of protein, plus 18% of your daily calcium intake to help keep bones strong and reduce the risk of injury.
- Eggs: Eggs are the cheapest source of protein you can find. Moreover, a creative chef can create a multitude of dishes from eggs such as braised, boiled or mixed with meat, vegetables, cheeses, especially breakfast omelettes. Note that eggs are a great idea for that dinner.
- Protein powder: This is a handy source of protein that you can take with you if needed. Buy large amounts of protein to save money, and choose a trusted brand like Optimum Nutrition.
High-fat food group
- Olive Oil: Just 2 tablespoons of olive oil a day can provide many benefits, including improved brain function, strong bones, and increased resistance.
- Cheese: Cheese helps you save money on going to the dentist, because this food contains a very high content of calcium, the most important mineral component for strong teeth.
- Avocados: Avocados provide 39% of the recommended daily fiber intake. Moreover, avocado has the ability to prevent unwanted inflammation according to studies.
The 40 30 30 macros meal plan will be extremely suitable for those who are training in combination with diet to lose weight. Surely if you follow the plan you will get the best results as you desire. Eating according to the diet also requires perseverance and scientific implementation. Hopefully with what Kerri Ann Jennings shared, it will help people gain more necessary knowledge for the weight loss process.
Link conference:
1. https://www.swanintegrative.com/wp-content/uploads/2019/04/40-30-30-Macro-Meal-Plan-Swan-Integrative-Health-Wellness.pdf
2. https://zoneperfect.com/blog/why-403030
