What Is The 40 30 30 Diet?
The 40-30-30 diet is a pointless starvation fad in which you drink nothing but sugary fruit juice for three days. The name comes from the idea that your caloric intake would be split into roughly 40% carbs, 30% protein, and 30% fat.
This is total bullshit:
Calories are not made of proteins, carbohydrates, or fats. A calorie is a unit of energy defined by the amount of heat required to raise one kilogram of water one degree Celsius. Here’s how much different energy types of calories contain: Carbohydrates 4 Kcal/gram Fat 9 Kcal/gram Protein 4 Kcal/gram The human body needs the energy to maintain its vital functions, like breathing and heartbeats.
403030 meal plan 1200 calories:
Meal 1: lean protein three egg whites & 1/2 cup oatmeal, or 1 cup brown rice.
Meal 2: 4 oz grilled chicken, 1 cup veggies (nonstarchy).
Meal 3: 6-8 oz cod fish fillet,1 cup veggies (nonstarchy), one tablespoon virgin oil.
Meal 4(pre-workout):
40g carbs from sweet potato, white potato, quinoa, or fruit. 10g whey protein shake. After 30 minutes – do cardio for 15-20 minutes.
Meal 5(post-workout):
20g Whey Protein Shake with 40g of fast-acting carbs from a sports drink or fruit juice.
With your final meal of the day, you get to have a protein shake and fruit juice.
Now I’ve been asked what kind of fruit juice is best before, so here’s my answer:
It doesn’t matter! You can have whatever type of fruit juice you want as long as it has fast-acting carbs. This post-workout shake is one of my favorite times for having a shake because not only do I get the added benefit from 40g worth of carbs but also 20g worth of protein. Since
I only have one shake a day. I’ll usually add a banana for a smoother taste and blend it with milk. The protein source in the protein powder will be from whey protein isolate or hydrolysate.
Meal 6(Before Bed): Casein Protein Shake.
This last meal is going to be another quick digesting slow-releasing protein shake. Still, this time you’re going to use casein protein rather than whey because if you need your body to stay in an anabolic state while at rest, then having a mixture of fast and slow proteins makes the most sense so that your body can utilize them at separate times which allows for better absorption throughout the night.
If you want, you may have a small snack before going to bed, but I wouldn’t recommend anything high in fat or carbs. If you choose a snack, make sure it’s a small one because if you eat too close to your bedtime, it might affect your ability to fall asleep.
40 protein 30 carbs 30 fat meal plan:
Meal 1: Oats and Protein Shake.
The first meal of the day will be a combination of carbs and protein in which you’ll be having oatmeal with a whey protein isolate shake, but the ratio here is going to be 40g worth of oats 30g worth of protein.
You can add some fat to this meal, like peanut butter or some milk if you wish, but it’s not needed. I like to do my carbs all at once when I wake up because this will allow me to start burning them as fuel immediately, which means more energy throughout the entire day until my next meal. If your schedule doesn’t permit you to eat your biggest meal early in the morning, do your best.
Meal 2: Post-workout Meal.
This meal is going to be very similar to your first post-workout meal, except this time, you’ll be using a fast-digesting carb such as fruit juice or a sports drink and having it with about 40g of whey protein isolate.
I prefer this over maltodextrin because the sugars from the juice will cause an insulin spike which will shuttle all of those nutrients directly into your muscle cells faster and more efficiently than maltodextrin would due to its slower digestion and assimilation rate.
The added benefit of these types of carbs is that they’re calorie-free! This means you’ll need less protein throughout the day if 40g post-workout is enough for you because the juice will supply all of your carbs and calories.
Meal 3: (Pre-Workout Meal) Banana Protein Pancakes.
This meal is going to be different than your typical breakfast meal in which it’s more of a snack than anything else. Still, I like to include this meal before my workouts to give me plenty of energy throughout my entire training while also absorbing some nutrients beforehand.
Before I even start eating these pancakes, I’ll usually have some oatmeal mixed with whey isolate protein because if you have trouble eating solid foods before working out, then drinking your carbs rather than eating them will make things easier on you until you’re capable of digesting solids quickly.
I like to do this because having the oatmeal beforehand will make your stomach feel more full at mealtime, which will reduce any hunger cravings. If you don’t mind eating solid foods pre-workout, then you can eat whatever breakfast meal you like best or choose something else like fruit or another shake.
Meal 4: (Post Workout Meal) Banana Protein Pancakes with Whey Protein Shake.
This meal is going to be similar to your post-workout feed, except that this one will have an extra 30g of protein added to bring the total up to 50g.
The only difference here compared to your average second post-workout meal is that you’re using banana-flavored pancakes rather than plain. This is because simple pancakes have a lot of carbs which makes it a poor choice for your second post-workout meal. After all, it’ll spike your insulin, and this, in turn, will prevent you from having a high anabolic window.
Instead, bananas have been proven to help reduce insulin spikes after workouts, so pairing them with the whey isolate will bring more nutrients into your muscles faster and more efficiently than any carbohydrate would alone. In this way, you get both carbohydrates and protein to recover from your intense workout truly.