Just read an interesting article about a new book and diet approach where the author (a nutritionist) recommends we aim to eat 30g of protein at each meal, 30g of fibre per day, and 30 different plants a week. I’d link the article but it’s behind a paywall (Telegraph through Apple News). Have copied and pasted a few bits:
There are four principles behind the diet: eating 30g of protein (give or take) at each meal, 30g of fibreper day, 30 or more different plants a week, and being in a small 300 to 500 calorie deficit – and she’s shared dozens of recipes that meet these requirements.
“Thirty is this magic number,” she says. This combination helps with weight loss, while also helping to maintain muscle mass and boost gut, immune and heart health, she says.
…..When it comes to weight loss, hitting this level of protein helps to reduce appetite, because it is more satiating than the other main macronutrients (carbohydrates and fats), meaning we’re fuller for longer and less likely to snack, she says.
“But, mainly, I landed on 30g per meal because it’s the intake needed to trigger muscle protein synthesis, which just means to build muscle,” Bardwell explains. And don’t be fooled into thinking that muscles are just for body builders. “I don’t think building muscle can be over-exaggerated. We need muscle to look toned but also to maintain your strength, balance and posture as well as regulate blood sugar and fat levels.”
…. “Everybody is trying to sell a pill, potion or powder for weight loss but it remains an indisputable truth that you have to be in a calorie deficit in order to lose weight,” Bardwell says.
She recommends eating 300 to 500 calories fewer than our bodies need per day, which can help with losing 1lb or more per week.
“Calorie deficits need to be sustainable and manageable,” she explains. “The 30g Plan isn’t about losing two stone in two weeks. It’s very much go low and slow but, hopefully, it creates a way of eating that you will be able to carry on for the rest of your life and it will be enjoyable, which is often overlooked when it comes to dieting.”
While I think applying 30/30/30 sounds a bit faddy, what she says in the article does sound sensible. Think I’ll order the book and will report back! It’s The 30g Plan by Emma Bardwell.