50-20-30 Diet Plans

The numbers 50, 20 and 30 correlate to percentages of proteins, fats and carbohydrates in a daily eating plan. This type of high-protein diet has shown success in weight loss. As with all meal plans, a 50-20-30 diet requires planning, strict adherence and discipline for it to be successful.

Protein

Proteins are used in every cell, organ and tissue of your body. Your body continuously breaks down proteins and replaces them from the proteins in the foods you eat. Healthy protein choices are lean meats, such as chicken and turkey. Eggs also contain protein. For a vegetarian, protein can be found in beans, tofu, nuts and seeds. The 50-20-30 diet suggests that 50 percent of your daily calories come from a protein source.

Fats

This meal plan suggests that 20 percent of your daily calories should come from fats. You have two choices for fats: animal and vegetable. Animal fats, such as lard, beef fat or butter, are saturated fats and will interfere with your cholesterol. Vegetable fats, such as corn, vegetable or sunflower oil, are unsaturated. Fat is required in certain amounts for optimal organ functioning.

Carbohydrates

Carbohydrates are your body's fuel. Using the 50-20-30 diet plan, 30 percent of your daily calories should come from carbohydrates. Your body stores carbs as glycogen in your muscles. Your muscles use glycogen to help you move. Your carbohydrate choices should be in the form of complex carbs, such as whole grain breads, cereals and pastas. Complex carbohydrates will also provide you with fiber.

Daily Calories

Your body requires a certain number of calories to sustain your life. This number is known as your basal metabolic rate (BMR). To determine how many calories you need each day, the American Council on Exercise uses a simple formula. For males, multiply your weight by 10 and add double your weight to this. An easier alternative is to multiply your weight by 12. For females, multiply your weight by 10 and add your weight to this value. Or, simply multiply your weight by 11. Once you determine your minimum caloric needs, you will be able to divide those calories into 50 percent protein, 20 percent fat and 30 percent carbohydrate levels.

Too Much Protein

The American Council on Exercise cautions against a diet that has too much protein. Your body cannot store excess protein and will store any remaining protein as fat. Excess protein diets may also contribute to dehydration since protein requires water to be broken down and used by the body. Always speak with your doctor before beginning any diet plan.