33-33-33


 Summary:

This works out to about equal ratios of calories from fats, protein, and carbs.

The actual nutritional targets I aim for are:

50g of fat minimum
40g of fiber minimum
150g of protein minimum
100g of sugar MAXIMUM

I run a deficit of about 500 when my weight creeps up, and otherwise eat at maintenance.

(4a-healthy-bmi's food tips)

 Foods you can have

Breads, Grains, Cereals, Pasta, Rice
Meat and Fish
Fruit and Fruit Juices
Vegetables and Legumes (e.g. Beans)
Vegetables and Vegetable Products
Legumes and Legume Products
Dairy Products - Milk, Cheese, etc
Milk
Cheese
Yogurt
Butter and Cream
Other Dairy Products
Eggs and Egg Substitutes
Nuts and Seeds
Fats and Oils
Herbs, Spices, Sauces
Spices and Herbs
Sauces and Gravies
Beverages
Water
Tea and Coffee
Alcohol
Other Beverages
no vote submitted
Others, Snacks, Sweets, etc

Not OK
Unfavorable
Moderation
OK
Favorable

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 How To Follow 33-33-33:

Just track your nutrients. I use LoseIt, but you can use any tracker that calculates your daily totals.

Note, that is 100g of sugar TOTAL, not ADDED SUGAR. So yes, that means I limit my fruit intake, and eat very little processed foods.
     
  by member 4a-healthy-bmi
I lost 186 lbs three years ago and am struggling to keep the weight off. If you have 4 minutes you can see a synopsis here: http://tinyurl.com/joyfit I found this site while looking for other maintainers and resources for us. I'm trying to figure out how ...
member since: 26 Feb 13
 

More 33-33-33 Info



4a-healthy-bmi's top tips

1.If I get a craving, if I hit it with protein, it goes away. If I have sugars or starches I tend to want MORE sugars and starches.
2.You will need to work with a food tracker to balance your overall nutrient targets with total calories. Eating this way doesn't leave much room for processed foods, fatty meats, or starchy things.
3.I like protein supplements. 150g per day is hard to get without them.

About / History

I gradually settled on eating this way after lots of trial and error, both during the phase of losing 186 lbs and during the following 3 years keeping it off.

     
  Why choose "33-33-33"?
 Promotes long term weight loss
 Maintain your goal weight
 Provides an energy boost
 Improves mood and outlook

features in a nutshell