1. Include protein every time you eat. By including high quality protein in each meal, you can help stimulate the hormone glucagon. Glucagon can help keep blood sugar balanced and help you burn fat faster. Some of the best high quality, lowfat protein sources include 2% lowfat cottage cheese, eggs and egg whites, fish, chicken, turkey, beef and pork tenderloin, tofu, tempeh, and pure whey protein powder.

2. Use primarily fruits and vegetables for your carbohydrate sources. Low and medium glycemic fruits and vegetables will keep your blood sugar steady and control insulin. Some of the best low glycemic carbohydrate fruit sources include apples, cherries, oranges, peaches, grapes, pears, plums, and grapefruit. Vegetable sources include artichokes, asparagus, broccoli, cauliflower, celery, green beans, and salad greens. Fruits and vegetables are excellent sources of fiber, vitamins, and minerals.

3. Don't be afraid of good fats. Always include a serving of "good" fat at each meal. Good sources of fat can help balance blood sugar, control appetite, and provide essential fatty acids that are needed to help keep your hormones balanced. Some of the best sources of good fats include raw nuts and seeds such as almonds, walnuts, pecans, macadamia nuts, and sunflower seeds, as well as olives, olive oil, salmon and fish oil, and avocados. Use monounsaturated fats as your main source of fat and use saturated fats sparingly.

4. Learn portion control. Learn how to eat the right amount of food for your body size and activity level. The larger or more active you are, the more food you need. The smaller or less active you are, the less food you need. Even if your meals are balanced, a large meal containing excess calories can also increase insulin and contribute to weight gain just as much as excess carbohydrates can.

5. Eat high fiber, low glycemic whole grains. When using starchy carbohydrates use primarily high fiber, low glycemic sources, which are usually the most nutritious and also help control blood sugar. Their fiber content helps slow the digestion of the carbohydrates. Some of the best whole grain carbohydrate sources include barley, whole grain bread and pasta, rye, and brown and wild rice.

6. Work your plan. Use the appropriate personalized meal plan and all of the useful planning charts and guidelines that are included in this book. Research has shown that when dieters are provided with and use detailed meal plans and a shopping list, they lose 50% more weight.

7. Exercise. Exercise at least 3 to 5 times per week. For the best results combine aerobic exercises, strength exercises, and stretching. Incorporate the 40-30-30 Exercise Formula.

8. Hydrate. Drink at least eight 8-ounce glasses of water each day. Burning fat is a dehydrating process. You can include fluids found in tea and coffee, but use pure water as your primary source of fluid. The more water you drink the better results you will get.

9. Use meal supplements. Instead of skipping meals, make following the 40-30-30 Formula even easier to stick to by using one of the 40-30-30 Nutrition Bars or drink mix powders that are now available. Also, pure whey protein powder can be used when making your own 40-30-30 smoothie. Don't miss meals. Eating every 4 to 5 hours ensures that your blood sugar will remain stable throughout the day.

10. Read The Formula. Since 1991 we have helped thousands of people use the 40-30-30 nutrition program. We have included everything you need to succeed in this book. So keep reading it again and again, because there is probably a solution in here for any problem that you might have. The Formula works; it has worked for us, for hundreds of thousands of our clients, and we know it can work for you.
 
DISCLAIMER: These pages are designed to provide authoritative information in the area of diet and health but are presented with the understanding that the authors and publisher are not rendering medical advice. It is the individual reader's obligation to evaluate their own medical needs, to determine for themselves whether specific medical advice is required, and where necessary to seek the services of a qualified health care professional.