Nutrition Protocol Summary
By Dr. L. Lee Coyne, Ph.D.
The nutrition program outlined for each person was individualized based on desirable weight and estimated protein requirements. The desirable weight was calculated using the Body Mass Index (BMI) formula. The 3 ladies that completed the program had very similar profiles, ranging in height from 65 to 68 inches. Their desirable weights ranged from 135 to 145 pounds and their protein requirements, based on .8gm per pound of desirable weight, ranged from 106 to 115 gm per day and estimated energy requirements ranged from 1,500 to 1,700 Calories per day. Consequently their programs, although individualized, were very similar.
The objective of their new WOE (way of eating) was to control blood sugar and consequently blood insulin levels. Insulin is the fat storage hormone and fat burning inhibitor. Using the 40-30-30 ratios for the macronutrients prevents insulin spikes and that in turn controls energy, hunger, other blood chemistry issues and inflammatory challenges. (The 40% of calories from carbohydrate (emphasis on colourful vegetables and fruit), 30% from protein and 30% from fat is outlined in my book Fat Won’t Make You Fat.). It is a “healthy eating plan”, weight loss as a desirable effect if needed.
To streamline the transition from their current eating habits to the new 40-30-30 plans they followed a transition protocol designed to get results immediately and to reduce the stress of too many complicated changes all at once. Because insulin levels are affected by the current meal and the two previous meals it is obviously important to get the plan right and straight as soon as possible for best results. So we used some protein drinks and meal replacement bars in combinations for two meals per day for the first two weeks, while the participants learn to balance their evening meal and snacks. During the second two weeks they used only one bar and shake meal and at the end of the first month they should have had enough practice and experience to balance all meals and snacks without the aid of bars and shakes.
The main difference between the ladies eating plans was in the size or number of snacks.
Clarke, as a teenager in school, required some adjustments to the transition plan. We decided to introduce him to healthy lunches and snacks for school because bars and shakes were difficult through the school day. Clarke had a desirable weight of 165 pounds and requires 132 gm of protein per day and 1900 Calories per day. His meals were slightly larger than the ladies and he used 3 snacks per day. All snacks ranged from 100 to 200 Calories and contained 7 to 14 gm of protein.
The eating Protocol included:
Two or three 40-30-30 snacks (depending on desirable weight) per day. Snacks are approximately 100 – 200 Calories each and there are 28 examples on page 112 of the book "Fat Won’t Make You Fat”.
All meals were based on 28 grams of protein for the ladies and 35 grams of protein for Clarke, obtained from 4 or 5 ounces of meat, cheese, poultry, or 6 – 7.5 ounces of fish or protein drinks. This usually included the appropriate amount of fat so they complete the meal with a choice of colourful vegetables and fruit. There are 21 sample meals in the book and an additional 10 sample dinners and lunches were provided as guidelines. They were all taught how to balance any meal or snack to meet the 40-30-30 criteria.
The timing was such that no more than 3 hours lapsed between eating sessions to avoid hunger.
The supplement protocol was the same for each participant and it included the following:
- A complete multi-vitamin that includes 450 mg of calcium.
- 2 vitamin B complex tabs with a unique folic acid delivery.
- 2 omega 3 capsules per meal
- fibre source options (Tablets, wafers or flax fibre concentrate, or blend of soluble fibers.
Products used in our program (in addition to sound menu planning and food choices)
L. Lee Coyne