The 40–30–30 Balanced Nutrition Plan
The 40–30–30 plan centers on balance between macronutrients: roughly 40% carbohydrates, 30% protein, and 30% fat per meal. This ratio helps align two key hormones—insulin (primarily influenced by carbs) and glucagon (primarily influenced by protein)—so they work together for steady energy, healthy weight, and better overall well-being.
How the 40–30–30 Ratio Works
Carbohydrates raise insulin, the body’s “storage” hormone that moves calories into cells—and, when excess calories aren’t used, stores them as fat. Protein supports glucagon, which helps maintain normal blood sugar. When glucagon rises, insulin naturally falls. Chronically high insulin is a major driver of weight gain and difficulty losing weight; the 40–30–30 balance helps prevent those spikes.
Why Healthy Fats Matter
Fats are an essential part of the plan. While some fats are best minimized, high-quality fats are vital. They help the body produce beneficial eicosanoids—powerful, hormone-like mediators that support metabolic balance and long-term health. In short, 40–30–30 aims to supply the right mix of carbs, protein, and fats to promote hormonal balance—the key to a leaner body and better health.
Targeting “Silent” Inflammation
A core objective of the 40–30–30 approach is to reduce low-grade (silent) inflammation at the cellular level—a common driver of weight gain and declining health. Nutrition alone helps, but optimal results come when the body also gets adequate Omega-3 fatty acids and polyphenols. Together, these form the three pillars of an effective plan:
The Three Pillars of the Green Master Zone
- Balanced 40–30–30 nutrition at each meal.
- Omega-3 intake (as a dietary supplement) to support beneficial eicosanoids and calm cellular inflammation.
- Polyphenol intake (as a dietary supplement) to aid tissue protection and renewal.
When combined, the 40–30–30 plan and Omega-3s help activate beneficial eicosanoids that disperse cellular inflammation. Polyphenols then support the body’s natural repair processes.
Learn more about Excellent Gree Zone
Optional Accelerators
- Thoughtful use of other dietary supplements.
- Daily physical activity.
- At least 1.5 liters of water per day.
- Additional practical lifestyle tips and consistency.
Note: This article is for educational purposes and is not a substitute for professional medical advice. If you have a medical condition or take medications, consult your healthcare provider before making significant dietary changes.
