Carbohydrates, Proteins, Fats & the 40/30/30 Rule
What is the 40/30/30 Rule
Nutrients that provide calories for energy are known as macronutrients. These nutrients are needed for growth, metabolism and other essential body functions. As the word “macro” means “large”, macronutrients are nutrients that are needed in large quantities for optimal health. These macronutrients are:
- Carbohydrates – which provide 4 calories per gram.
- Proteins – which provide 4 calories per gram.
- Fats – which provide 9 calories per gram.
These three things are all necessary for survival. The only other food that provides calories is alcohol, which is not a nutrient and not necessary for survival.
The Amino Diet revolves around the 40/30/30 Rule to promote rapid weight loss and optimal health. When following the Amino Diet, 40% of calories should come from carbohydrates. Carbohydrates are the body’s main source of fuel, are easily used by the body for energy, and are essential to the functioning of the central nervous system, crucial for intestinal health and all of the cells in the body can use glucose for energy. Carbohydrates are predominantly found in starchy foods but are also in fresh fruits and vegetables, many dairy products, beans, nuts and seeds.
Proteins are another macronutrient. According to the Institute for Functional Medicine in reference to low glycemic diet plans, 30% of all calories consumed should come from protein. This is usually not a problem for most Americans. Protein is essential for growth, tissue repair, immune system function, energy (when carbohydrates are unavailable), hormone and enzyme production and providing lean muscle mass. Protein is found in meat, poultry, fish, dairy, beans and nuts. In smaller quantities, protein is also found in some vegetables and starchy foods.
Fat often gets a bad reputation for causing weight gain but healthy fats are necessary for health. We can improve our health by controlling from where we get out fat. Saturated and trans-fats should be severely cut back or eliminated whereas Omega3 fatty acids and polyunsaturated fats should be a primary source of fat. These good fats are found in fatty fish such as salmon and tuna, olive oil, avocadoes and nuts. According to the same references published by the Institute for Functional Medicine, fat should account for 30% of all calories we consume, while following a low glycemic diet plan. Fat is necessary for natural growth and development, energy, maintaining cell membranes, absorbing certain vitamins and providing cushioning for internal organs.
How Does Following the 40/30/30 Rule Benefit Your Body
So how will this protocol benefit your body?
First and foremost, it helps to manage blood sugar. Since each meal you consume will have a nice blend of proteins, carbohydrates, and healthy fats, this ensures that the speed of digestion is very slow and that you will stay satisfied for hours after the meal. One of the biggest problems in many diets today is that they are heavily carb-based, which cause a spike in your blood sugar, a flood of insulin into your body, and then leave you feeling hungry, irritable, and wanting more food. When you add healthy fats and proteins to the picture, you control the amount of insulin released and avoid this altogether.
The second benefit to using this rule of thumb is that you will be taking in more healthy fats than people on the typical Western Diet. Remember, healthy fats can help to reduce your cholesterol levels, improve your cardiovascular health, and improve your insulin sensitivity. These are all health issues associated with an apple shaped body and people who are overweight. Following the 40/30/30 rule will help to improve your health and prevent those diseases.
Far too many people simply look at their food intake in terms of whether or not it will help them reach their “goal weight.” They forget to consider that their food choices also significantly influence their health as well. It is important to choose foods based on more than just their number of calories, but their level of nutrition as well.
Finally, the last benefit this rule of thumb provides is an easy way to meet your protein needs. Adequate protein is required to support lean muscle mass building in the body. Maintaining a higher level of muscle tissue in your body is vital to boosting your insulin sensitivity and ability store for extra carbohydrates. Exercising on a regular basis is most beneficial when your protein intake is adequate.
For more information regarding the Amino Diet and the 40/30/30 Rule call; 1-800-980-7208 and speak with the Health Coaches or visit on Facebook at; www.facebook.com/aminodiet.