A study in the "American Journal of Clinical Nutrition" published in March 2005 found that when participants changed their diet from a ratio of 50 percent carbohydrates, 15 percent protein and 35 percent fat to one containing 50 percent carbohydrates, 30 percent protein and 20 percent fat, they lost significant weight after 12 weeks. A 50/30/20 meal plan meets Institute of Medicine guidelines for a healthy diet. Keeping the calories to 1,500 calories per day will also help you lose weight.
Features
A 50/30/20 1,500-calorie meal plan contains 186 g of carbohydrates, 113 g of protein and 33 g of fat. Choose healthful carbohydrates such as whole grains, vegetables and fruits and lean proteins, including poultry, fish, lean steak and beans. Focus on unsaturated fats, such as those found in nuts, plant oils, fatty fish and avocados, as these do not negatively affect your cholesterol levels.
Strategy
Divide the 1,500 calories over three meals and two snacks to help keep hunger at bay. Each meal should contain between 350 and 400 calories and each snack between 150 and 225 calories. Ideally, each meal will contain between 20 and 40 g of protein, about 45 g of carbohydrates and a 6 to 8 g of fat. Snacks contain a small amount of protein---10 to 15 g---with about 25 g of carbs. Dividing your meals this way provides a constant flow of energy and nutrients.
Considerations
A 50/30/20 meal plan is considered high in protein, which is not appropriate for everyone. Check with your doctor before starting a new diet plan. For some people, 1,500 calories will be too few and may lead to fatigue and irritability. If you find you lose weight at a rate faster than 2 lbs. per week, consider upping your daily calorie intake to lose at a more sustainable pace
Menu Plan Idea
A menu with 1,490 calories, 50 percent carbs, 30 percent protein and 20 percent fat begins with a whole egg scrambled with 3 egg whites, bell pepper, mushroom and tomatoes in 1 tsp. of olive oil. On the side, have ? cup of dry oatmeal cooked in 1 cup of skim milk. For lunch, have a salad of romaine lettuce, 1 cup snow peas, ½ cup roasted chicken breast, 1 cup orange segments and a dressing made with balsamic vinegar and 1 tsp. olive oil. Have four woven wheat crackers on the side. For dinner, grill 3 oz. of salmon and have alongside a medium roasted sweet potato and 10 spears of asparagus. For snacks, mix together 6 oz. of nonfat, plain Greek yogurt with 2 tbsp. of salsa and use as a dip with one carrot and half of an ounce of baked tortilla chips. Later in the day, stuff a whole wheat pita with 2 oz. of water-packed tuna.
References
- "American Journal of Clinical Nutrition;" A High-Protein Diet Induces Sustained Reductions in Appetite, Ad Libitum Caloric Intake, and Body Weight Despite Compensatory Changes in Diurnal Plasma Leptin and Ghrelin Concentrations; D.S. Weigle, et al.; July 1005
- Institute of Medicine; Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids; September 2002
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