40-30-30 Tips

• The 40-30-30 Nutrition Concept
  
  Chefs Diet™ is the leading meal delivery service provider in the nation based on Dr. Sears’ Zone Diet. There is a metabolic state in which the human body operates most efficiently. This metabolic state can be achieved by eating the correct proportion of carbohydrates, fats, and protein in your every meal. The Chefs Diet™ programs are also a 40% carbohydrate, 30% protein and 30% fat program developed to insure the proper insulin to glucagon ratio. Any food that you eat works for or against the two major hormones, insulin and glucagon. These hormones do a lot of important work but perhaps the most important is maintaining energy flow in the body. Their interplay determines whether the body stores or spends (burns) calories but there's much more to the diet's benefits. The 40-30-30 equilibrium results in a decrease of insulin-glucagon ratio, which in its turn causes production of "good" superhormones called eicosanoids. Eicosanoids are responsible for the diet's health benefits including weight loss, prevention of chronic diseases and inflammation, enhanced immunity, better physical performance and mental health, and greater longevity. With all these positives for your health and body, who wouldn’t want to give this diet a shot? The 40-30-30 ratio may look complicated to some dieters but here's the good news: you can have Chefs Diet™ meals delivered to your door so all the work will be done for you -- planning, calculating, and cooking!



• 40-30-30 Snacks
  
  To keep your metabolism functioning at its best and to maintain steady blood sugar levels throughout the day, it is best to eat not only three meals, but also two snacks each day. Many dieters find snack planning especially difficult but you can choose prepared snacks such as those available from Chefs Diet™, or you can prepare your own snacks based on 40-30-30 proportions. For every snack, take one of each from the three nutrient groups such as these examples: Protein: 1 string cheese, 1/4 cup low-fat cottage cheese, 1 1/2 ounces deli meat Carb: 1/2 cup grapes, 1 kiwi ,1/2 nectarine, 1/2 apple, 1/2 pear Fat: 6 peanuts, 3 olives (green or black), 1/2 teaspoon natural peanut butter You can use these ingredients to make snacks such as Deviled Eggs (2 hard boiled eggs, 1/4 cup hummus, Paprika to taste) or Fruit Salad (1/4 cup of low-fat cottage cheese, 1/3 cup "lite" fruit cocktail, 1 macadamia nut or 3 almonds) or Tofu Dip (2 oz. tofu, 1/3 teaspoon olive oil, 1 cup sliced raw vegetables).



• Chefs Diet Can Help You Stay Motivated Longer
  
  When you have to calculate every piece of food on your plate, chances are that you might fall off the wagon -- and too many dieters (if not most of them) do just that. On the other hand, clinical studies show that prepared meal programs improved diet compliance, resulting in three times greater weight loss compared to a group of dieters on the same diet plan who had to cook their own meals. "The prepared meal plan simultaneously provided the simplicity and nutrient composition necessary to maintain long-term compliance and to reduce cardiovascular risk," concluded researchers from Oregon Health Sciences University in the article published in Archives of Internal Medicine in 2000.



• Food Blocks and Your Diet
  
  One block includes one mini-block of each: a protein, a fat, and a carbohydrate in the correct proportion. Here are examples of mini-blocks: Carb 1 cup strawberries 3 cups steamed broccoli 1/4 cup pasta Protein 1 oz chicken breast 1.5 oz salmon 2 oz Ricotta cheese Fat 1 Tablespoon avocado 6 peanuts 1/3 teaspoon oil Now that we figured out what mini-blocks are, here is an example of a block using the mini-blocks mentioned above: 1 Block 1 cup strawberries 2 oz. ricotta cheese 6 peanuts An example of a meal containing 3 blocks is: Apple Sandwich 1 1/2 teaspoons peanut butter (3 mini-blocks fat) 3 oz. Canadian bacon (3 mini-blocks protein) 1/2 apple (1 block carb) 1 slice rye bread (2 mini-blocks carb) Remember, it's not enough for your meals to be balanced block-wise, but you should also carefully watch the number of blocks you eat per day. The average woman usually needs 11 blocks per day – three meals per day at 3 blocks per meal plus two snacks at 1 block per snack. The average man needs 14 blocks a day – three meals per day at 4 blocks per meal plus two snacks at 1 block per snack.



• Glycemic Index and 40-30-30
  
  If you are trying to follow a 40-30-30 diet, keep the glycemic index in mind, especially when you choose your carbohydrate foods. The glycemic index (GI) is complicated, but the main thing to remember is that the glycemic index of any food affects how your body responds to that food. Foods that have a low glycemic index can help with weight loss because they release glucose into the body slowly, which makes you feel full for a longer period of time. Whole-grain pastas and breads have a lower glycemic index than regular pasta or white breads, so always go with the whole grain versions and make them part of your 40-30-30 diet. Simple stir-fry meals made with plenty of veggies, such as broccoli and peppers and served with brown rice or long-grain rice make great lunch or dinner choices. For breakfast, opt for whole grain cereals or oatmeal, which has a relatively low glycemic index, and has been shown to improve cholesterol, too.



• Meal Planning Tips
  
  Here are some healthy meal planning tips: 1. Get the most of your carbs from vegetables. Use fresh or frozen vegetables whenever you can as opposed to canned or otherwise processed vegetables. 2. Fresh fruits are your second choice for carbs. 3. Grains, starches, pasta, and breads should make up less than 25 percent of your carb allowance. 4. Have a meal or snack at least every five hours. 5. Eat a breakfast within 50 minutes after you wake up. 6. Add "good" fats to every meal and snack. The best sources of good fats are: olive oil, olives, avocados, and nuts, especially Macadamia nuts and almonds. 7. Use low fat protein sources such as chicken, fish or soy-based food. 8. Broil, grill or stir fry your lean protein food in a small amount of olive oil.



• Portion Control
  
  To make your 40-30-30 balanced diet easier to follow, Chefs Diet™ advises that you divide your meal plate into three sections. One-third of the plate should contain a low-fat protein such as lean meat, poultry, fish, egg whites, or a low-fat dairy food. The next third of the plate should contain carbohydrates in a ratio of two parts veggies and one part fruit. The last third of the plate should contain a healthy fat such as avocado, olive oil, or tree nuts, all of which contain healthy monounsaturated fats.



• The 40-30-30 Plan For Your Health
  
  Recent clinical studies have supported what a 40-30-30 diet plan suggests. New Zealand researchers reported that the 40-30-30 diet composition not only reduced body weight more successfully compared with standard, carb-based diets, but the 40-30-30 balance also reduced waist circumference and improved blood lipid profiles and insulin levels. A study conducted in the Arizona State University showed that insulin sensitivity increased and inflammatory risk decreased during the 6-week clinical trial. The importance of decreased inflammation cannot be underestimated - it is thought to be involved in most chronic diseases including heart disease, cancer, Alzheimer's, arthritis, auto-immune diseases and allergies.



• The Chefs Diet Philosophy
  
  The general basis for 40-30-30 balanced meals is to eat meals that are 40% carbohydrate, 30% protein and 30% fat. Carbs, protein and fats are also known as macronutrients. Macronutrient Ratio: 40% carb: one or two handfuls. You have a choice of one fruit portion the size of one handful or two vegetable portions (two handfuls) because fruits are more carbohydrate-dense foods. 30% protein: your palm. Eat lean meats, poultry, fish, egg whites, or low-fat diary. The portion should be of the size of your palm. 30% fat: your thumb. Have essential fats, monounsaturated oils, added to every meal; the portion size should be approximately as big as the tip of your thumb. Micronutrients: For Chefs Diet™, micronutrients are just as important as the proportions of macronutrients in your meal. Foods rich in vitamins and antioxidants help supply the cells in your body with nutrients needed to help you stay healthy and young.



• The Fat Mini-Block in the 40-30-30 Balance
  
  How many grams is one mini-block? The answer can be confusing, but it boils down to a simple 3 grams. However, in reality, you can't avoid having some fat even in a leanest piece of chicken, which in theory is protein. There is some hidden fat in any protein food. For this reason, you usually add 1.5-gram fat mini-blocks in meal plans and recipes. However, you will have to add 3 grams of fat per block in case of a completely fat free protein food such as pure protein powder or fat-free dairy.By combining a level of personalization with the science behind Dr. Sears’ Zone Diet, the Chefs Diet™ program promotes increased energy levels, weight loss, lean body mass and maintains blood sugar levels.

  *Chefs Diet™ is not affiliated with Dr. Sears.