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

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

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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 1 active member features in a nutshell