What Is 40 30 30 Diet?

What Is 40 30 30 Diet?

– It is a diet plan for quick weight loss.

– Consists of eating 500 calories per day for women and 600 calories per day for men.

– To be followed as a safe way to lose 10 pounds in 2 weeks.

– Follow this simple diet plan to experience fast weight loss without giving up your favorite foods!

At the end of March, you might have been hearing about the Subway 40 30 30 Diet Plan, which was claimed as a “breakthrough” by the media. The idea proposed that a person could lose 10 lbs (4.5 kg) in two weeks simply by following this suggested meal plan containing many Subway sandwiches from their menu. Guess what? Now you’ll learn how accurate that claim is!

The story began with a single person named Fred DeLuca, the founder of Subway restaurants. He said that this diet plan helped him lose 50 lbs (22.7 kg) in six months back in 1987 when he was only 17 years old. Thanks to his good friend, Jared Fogle, it became popular worldwide, with millions of people following it up these days!

As a previous experience, most people will undoubtedly say “Yes” after knowing about the 40 30 30 diet plan because they want to lose weight quickly with their busy lifestyle and tight schedule.

However, I’m afraid that you cannot achieve what you expect through the 40 30 30 plan no matter which one suggests this method. The main reason is that your daily intake of calories is too low! The author’s claim that this diet plan allows you to eat whatever you want without reducing your calorie intake appears to be doomed!

40 30 30 Diet Plan – The Truths You Need To Know

It sounds so foolish when someone suggests a ridiculous meal plan for weight loss. For example, the 40 30 30 diet plan might say attractive first after introducing Subway restaurants owner.

However, have you ever thought about how it works? As the name implies, men are allowed 600 calories per day while women take 500 daily. It says nothing about how much food should be taken in one sitting.

For most sandwiches from Subway restaurants, including all oven-baked sandwiches, each piece contains roughly 300-400 calories! Do not be fooled by the nutritious bread that makes you complete quickly. That’s what they want to fool your brain into thinking that “this is healthy for me.”

Do you think this kind of meal plan works?

No way, it can’t work unless you eat sandwiches like bird food with the least number of ingredients on them. You might enjoy eating Subway sandwiches without any calorie counting, but it will never make you lose weight.

If your goal is to lose some pounds quickly, you should rate fast weight loss diets instead of quick weight loss diets. It means that most diet plans are based on low-calorie intake (between 400-1000 daily) and 30 minutes or more cardio activities each day.

403030 meal plan 1200 calories:


Two toasted whole wheat bread

One boiled egg

½ cup fruit/ seasonal fruit or 100 gms fruits of your choice. You can pack from home. You can mix with vegetables like cucumber, capsicum, etc. But make sure you check the calories before eating anything from outside.

We have mentioned how many calories are in each fruit and vegetable on our site. So go through our articles to know that. This is a straightforward, quick breakfast, healthy, and suitable weight loss plan .

You can add fresh cream/buttermilk/curd in your breakfast meal in place of milk if required. If you feel it’s challenging to work out the calorie values on your own, so you can buy a calorie tracker app from the google play store.

After every meal, you need to drink lots of water. I know it is difficult, so alternate days fill your stomach with a small glassful of water at intervals of 30 minutes.


1 cup vegetable soup (NOT BROTH)

You can have nonstarchy vegetables with green leafy vegetables like palak, methi, etc. You can also have sprouts or boiled/steamed vegetables or baked veggies without oil /butter or boiled potatoes along with a salad.

But make sure you do not include high-calorie items like cheese, cream, butter, etc., in your lunch meal plan for weight loss. You can replace the spices with salt and pepper.

You can also have 1/2 cup of rice, wheat, or millets along with your lunch. But make sure you check before using the calorie counter online for weight loss. If you are using the calories counter online, then go through our articles which mention how many calories are there in all kinds of carbs, proteins, and fats available at home. So keep track of that too.

After every meal, you need to drink lots of water. I know it is difficult, so alternate days fill your stomach with a small glassful of water at intervals of 30 minutes.


1 serving salad veg + anyone nonstarch vegetable + ½ tsp oil/butter /ghee(without garlic)+ boiled vegetables without oil or ½ cup dal.

After every meal, you need to drink lots of water. I know it is difficult, so alternate days fill your stomach with a small glassful of water at intervals of 30 minutes.


You can have one fruit (100 gm) along with two whole wheat crackers, or you can have 100-gram fresh cheese mixed with bread crumbs and baked in the oven for 10 mins or boiled yellow moong dal (without salt)+ green chutney+ lemon juice+(1 tsp ghee).

Would you please check how many calories are there in each food item before actually using them during calorie counting weight loss programs?

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