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Chapter 3

Understanding the 40 -30- 30 Ratio 

Following the Formula is simple, much easier than other weight loss programs that I have tried in my lifetime. So if you are challenged with your weight, may I suggest you utilize this program while taking care of a very important person in life, YOU. The beauty about this system is anybody can use it and adjust it for their needs or desires.  Every time you eat a meal or snack have 40% of total calories from carbohydrates, 30% from protein and 30% from fat. Most people are not interested in how to figure the caloric ratio; they just want to know how much of it. Many people using the Formula look at the 40-30-30 Formula meals and don’t have a clue how to come up with the numbers.  The book was written so meals will not be a math problem as they did the work for you by giving you Formula meals that are included in later chapters.   The book includes a meal plan to choose from based on your weight, activity and how much exercise that you do. The work and the math is done for you and by following the  21 Day Fat Flush Formula plan for three weeks you can be an expert on how to eat balanced meals if you so choose.  

The 40 -30- 30 ratio is based on the calories of a meal.  Since food manufacturers list carbohydrates, protein and fat in grams on food labels, it can be difficult to determine the ratio of calories a food contains.  Foods contain:

4 calories in one from of carbohydrates
4 calories in one gram of protein
9 calories in one gram of fat

To determine the calories of a food multiply the grams of carbohydrates and protein by 4 and fat grams by 9 and total them up. Then divide the carbohydrates calories by the total calories to determine the percentage of calories. Do the same with protein and fat.  For those of you who do not know the optiongirl, as I have mentioned before, I am not an expert, this approach to losing weight is new to me, as I continue to use my Arbonne products which can be purchased at and my exercise program that I communicate with my fitness coach Gena Livings through the internet.    

Let me share with you a Sample Calculation of the 40-30-30 ratio that will show not proper balance. I wanted to see if one of my snacks that I had eaten regularly would pass the test of balancing my carbs proteins and fats.  I was snacking on Kellogg’s Nutri-Grain Apple Cinnamon Cereal Bar every time I was on the run, craved something sweet, or wanted something with my coffee, tea or energy drink.


Kellogg’s Nutri-Grain Apple Cinnamon Cereal Bar (Ratio not Balanced) 

Total Calories 131
Carbohydrates = 24grams *4 = 96 carbohydrate calories

                                     96/131 total calories     =    74% carbohydrates

Protein = 2 grams *4 = 8 Protein calories

                                   8 / 131 total calories       =    6% protein

Fat = 3 grams * 9 =27 Fat calories

                                    27/ 131 total calories     =      20% Fat
131 Total calories

As you can see above my Kellogg’s Nutri-Grain Apple Cinnamon Cereal Bar is not even close to 40- 30- 30, as there is too many carbohydrates and not enough protein. This was  way off to me, I didn’t even have to ask Gena her thoughts as I did with my Arbonne Protein Drink..   Therefore, I concluded this was not a good snack for me and it would be a good idea to change my bar. Good thing I don’t eat these regularly and only normally when I traveled and sometimes if I needed a sugar boost.  Close is good enough, but now I watch my meals that I eat so I can lose additional weight and improve my well being. I have not had one Apple Cinnamon bar since I made this calculation as I have found different snacks to eat that had better balance.  

 Gena made a great recommendation to me that I have been eating and I will share with you.  

“There is a bar that I eat sometimes for breakfast or for a (snack) when I’m in a rush called BALANCE – It has the 40/30/30 ratio. You can pick it up at most grocery stores. I get mine at Safeway, Raleys and Bel Air. They have all different flavors. I really like the yogurt honey peanut but they have all kinds to choose from”. I also like the honey peanut, chocolate caramel nut, chocolate cashew, but my favorite is Cookie Dough.  After you decide which flavor you like you can even purchase them online and buy them by the case so you can save money. You will find directly on the package the perfect balanced bar.



Cookie Dough Balance Nutrition Energy Bar/ High Protein (Good Balanced Ratio) 

Total Calories 200

Carbohydrates = 21grams *4 = 88 carbohydrate calories

                                   88/200 total calories     =   44% carbohydrates

Protein = 15 grams *4 = 60 Protein calories

                                   60/ 200 total calories    =   30% protein

Fat = 7 grams * 9 =63 Fat calories

                                    63/200 total calories     =   31% Fat
200 Total calories


Strawberry Smoothie

(from Fat Flush Formula breakfasts, Plan C)

1- 2/3cups fresh or frozen strawberries

¾ cup cold water

20 grams whey protein powder

1 tablespoon fructose

2-1/3 tablespoons almonds 

Total Calories =331

Carbohydrates = 33 Grams, Protein =25 grams, Fat = 11 grams. 

Carbohydrates = 33grams *4 = 132 carbohydrate calories

                                   132/331 total calories     =   40% carbohydrates

Protein = 25 grams *4 = 100 Protein calories

                                   10/ 331   total calories    =   30% protein

Fat = 11 grams * 9 =99 Fat calories

                                    99/331 total calories     =   30 % Fat

331 Total calories 

As you can see the Strawberry Smoothie contains a perfect 40-30 -30 ratio of carbohydrates, protein and fat. This is a great calculation tool for seeing the relationship of food. Your meals do not have to be perfect.  Remember these words, close is good enough. Some meals will be 41-31-28 or 42-29-29 or 39-32-20, etc.  The point is they all work! Foods vary, amounts vary. The meals don’t have to be exact to work, and that’s the beauty of the Formula. Close is good enough! 

When you follow the 40 -30- 30 Ratio your meals will be balanced and you will provide fuel for your brain, providing amino acids to build and repair your body to release fat burning hormones. Your blood sugar will be stabilized and you will not feel hungry and you will have essential fatty acids for hormone production. I have chosen Arbonne’s protein shake it’s a good healthy way to start my day by fueling the brain. You will find that the ratio of carbohydrates, protein and fat are pretty close to the 40/30/30 concept, not exact, but satisfying and it keeps your energy levels up too.  Remember that life is full of challenges and not everything is going to be perfect. Flexibility is a key component when making such a shift in your life. You have to start somewhere. Your focus should be to strive in finding a realistic & manageable routine and you will find that they become habits. It has to work for YOU and your schedule if you are to have any success.  As long as you stay with the basic “idea” so that you are eating in a balanced way while getting all the necessary essential nutrients for your body this will help to keep your insulin levels at bay. Follow this approach and you will be well on your way to living a healthier lifestyle as you grow into a healthier and happier You!