Clarifying the 50/50 Guideline
Posted: Wed Mar 11, 2015 7:29 am
Sometimes, people are confused in regard to my 4th principle of calorie density. This is the one that says,
Dilution is the Solution (the 50/50 guideline) - Dilute Out High Calorie Dense Foods/Meals - Dilute the calorie density of your meals by filling 1/2 your plate (by visual volume) with intact whole grains, starchy vegetables and/or legumes and the other half with non-starchy vegetables and/or fruit.
For the record, this 50/50 guideline is the exact same recommendation as Dr McDougall makes for his Maximum Weight Loss Program. As he says, " If you are desperate, then you may push that amount to one-half of your plate (measured roughly by your eye)."
People often confuse the 50/50 guideline to mean calories. However, as stated above, the guideline clearly is in regard to visual volume.
However, for discussion sake, lets see what a 50/50 volume split relates to in regard to calories. And, while we are at it, we will also look at a 67/33 split and a 33/67 split. The 67/33 represent the regular McDougall program, where he often says, make starch around 70% or 2/3rd's of our plate. Also, in the original MWL book, Dr McDougall said for "extra-rapid weight loss" you could make your plate 2/3 green and yellow and 1/3 starch-based (though he no longer recommends this).
Here are 3 simple versions of a 50/50 meal split. Each has 4 cups of food, which is split 50/50 between 2 cups of starches (Starchy vegetables, intact whole grains and legumes) and 2 cups of fruits/non-starchy vegetables.
NOTE! I am not recommending you eat 4 cups of food, or weigh and measure your food, or use this as a suggested meal plan but am only using this amount as an example to make a point.
1) Oatmeal and Fruit
2 Cups Cooked Oatmeal 332.3
1 Cup Raw Blueberries, 84.4
1 Cup Raw Strawberries, 53.1
This meal is 470 calories with 70% of the calories coming from the "starch" and 30% coming from the fruit.
2) Sweet Potatoes, Broccoli & Kale
2 Cups Cooked Sweet Potato 360
1 Cup Cooked Broccoli, 54.6
1 Cup Cooked Kale, cooked, 36.4
This meal is 451 calories with 80% of the calories coming from the starch and 20% from the vegetables.
3) Rice, Beans and Veggies.
1 Cup Cooked Brown Rice, 216.4
1 Cup Cooked Red Kidney Beans, 224.8
1 Cup Cooked Red Peppers, 47.8
1 Cup Cooked Onions 92.4
This meal is 581 calories with 75% of the calories coming from the starch and 25% from the veggies.
Considering these three options, it might be safe to say a 50/50 split by visual volume results in about 75% of your calories coming from the starch foods with 25% coming from fruits & non-starchy vegetables.
I will post the results later for a 67/33 split also but I can tell you from past experience, it results in around 90% of the calories coming from the starch foods.
In Health
Jeff
Dilution is the Solution (the 50/50 guideline) - Dilute Out High Calorie Dense Foods/Meals - Dilute the calorie density of your meals by filling 1/2 your plate (by visual volume) with intact whole grains, starchy vegetables and/or legumes and the other half with non-starchy vegetables and/or fruit.
For the record, this 50/50 guideline is the exact same recommendation as Dr McDougall makes for his Maximum Weight Loss Program. As he says, " If you are desperate, then you may push that amount to one-half of your plate (measured roughly by your eye)."
People often confuse the 50/50 guideline to mean calories. However, as stated above, the guideline clearly is in regard to visual volume.
However, for discussion sake, lets see what a 50/50 volume split relates to in regard to calories. And, while we are at it, we will also look at a 67/33 split and a 33/67 split. The 67/33 represent the regular McDougall program, where he often says, make starch around 70% or 2/3rd's of our plate. Also, in the original MWL book, Dr McDougall said for "extra-rapid weight loss" you could make your plate 2/3 green and yellow and 1/3 starch-based (though he no longer recommends this).
Here are 3 simple versions of a 50/50 meal split. Each has 4 cups of food, which is split 50/50 between 2 cups of starches (Starchy vegetables, intact whole grains and legumes) and 2 cups of fruits/non-starchy vegetables.
NOTE! I am not recommending you eat 4 cups of food, or weigh and measure your food, or use this as a suggested meal plan but am only using this amount as an example to make a point.
1) Oatmeal and Fruit
2 Cups Cooked Oatmeal 332.3
1 Cup Raw Blueberries, 84.4
1 Cup Raw Strawberries, 53.1
This meal is 470 calories with 70% of the calories coming from the "starch" and 30% coming from the fruit.
2) Sweet Potatoes, Broccoli & Kale
2 Cups Cooked Sweet Potato 360
1 Cup Cooked Broccoli, 54.6
1 Cup Cooked Kale, cooked, 36.4
This meal is 451 calories with 80% of the calories coming from the starch and 20% from the vegetables.
3) Rice, Beans and Veggies.
1 Cup Cooked Brown Rice, 216.4
1 Cup Cooked Red Kidney Beans, 224.8
1 Cup Cooked Red Peppers, 47.8
1 Cup Cooked Onions 92.4
This meal is 581 calories with 75% of the calories coming from the starch and 25% from the veggies.
Considering these three options, it might be safe to say a 50/50 split by visual volume results in about 75% of your calories coming from the starch foods with 25% coming from fruits & non-starchy vegetables.
I will post the results later for a 67/33 split also but I can tell you from past experience, it results in around 90% of the calories coming from the starch foods.
In Health
Jeff