The 40-40-20 Diet


This diet is intended to achieve a healthy balance of essential nutrients required to live a healthy lifestyle. This diet should be combined with a regular schedule of cardio and resistance training at least 3 days a week.

The goal of the diet is to acquire 40% of your daily calories from Protein, 40% from Carbohydrates, and 20% (or less!) from fat. Eat 5-6 times a day, with 3 larger meals and 2-3 snacks during the day.

(msawyer13's food tips)

 Foods you can have

Breads, Grains, Cereals, Pasta, Rice
Grains, Pasta and Rice
Breakfast Cereals
Baked Products
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
Eggs and Egg Substitutes
Nuts and Seeds
Fats and Oils
Margarine and Spreads
Other Fats and Oils
Herbs, Spices, Sauces
Spices and Herbs
Sauces and Gravies
Tea and Coffee
Other Beverages
Others, Snacks, Sweets, etc
Fast Foods
Meals, Entrees, and Sidedishes
Baby Foods
Ethnic Foods

Not OK

 How To Follow The 40-40-20 Diet:

First, you MUST determine your RDI, as no diet will work until you understand how many calories a day you require!

To determine your daily intake, use the following formualas:
Protein = RDI * 0.4 / 4
Carbs = RDI * 0.4 / 4
Fat = RDI * 0.2 / 9

For example, if your RDI is 2000 calories, then:
Protein = 2000 * 0.4 / 4 = 200 grams of Protein a day
Carbs = 2000 * 0.4 / 4 = 200 grams of Carbs a day
Fat = 2000 * 0.2 / 9 = 44 grams of Fat a day

Some people may require 1-2 servings a day of Whey Protein powder mixed into foods or beverages to achieve the protein levels. Carbohydrates should mostly consist of complex carbohydrates and fiber from whole grains, vegetables and/or fruits, and not from sugar. Fats should come from healthy fat sources such as Salmon, Avacados, and nuts, not from animal fats and oils. Eat 5-6 times a day, with 3 larger meals and 2-3 snacks consisting of 200-300 calories each.

  by member msawyer13
member since: 06 May 10

Recent Recipes

FatSecret members recently rated these recipes for The 40-40-20 Diet:
average member ranking
Blueberry Pancakes with Syrup
Perfect blueberry breakfast pancakes.
cals: 124kcal | fat: 2.73g | carbs: 21.56g | prot: 3.90g
view more recipes

About / History

I wanted a diet that would be a minor adjustment from how I was already eating. I found the idea for this diet searching forums online and it made a lot of sense.

msawyer13's top tips

1.Supplement with Whey Protein to meet protein goals without adding unnecessary fats or carbohydrates.
2.Plan out your daily menu the night before to ensure your daily intake meets the 40-40-20 goal.

  Why choose "The 40-40-20 Diet"?
 Targets body toning weight loss
 Teaches sustainable weight loss skills
 A roadmap for a healthier lifestyle

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