The must-have companion to the national bestsellerThe Formula What is the 40-30-30 formula?It's the exact combination of carbohydrates, proteins, and fats you need to eat ateverymeal to stimulate the production of glucagonthe body's natural fat-burning hormone. If you're eating breakfast, lunch, and dinner on the 40-30-30 formula, your fat is melting away and your energy and concentration are at peak performance. Now withFormula 101, Gene and Joyce Daoust have written a fun, fact-filled companion to the original book that is essential to help you keep right on track in your fight against the pounds. Simple and straightforward, this book gives you: 101 simple nutrition tips and secrets guaranteed to help you burn fat faster and stay with The Formula for life, including delicious recipes The Formula Nutrition Journala self-motivational personal nutrition journal and daily planner to help youcontinueto eat right Helpful suggestions for eating out on The Formulafrom fast food to haute cuisine, even dessertyou can still enjoy restaurants on the 40-30-30 plan Formula 101is the ultimate guide for anyone who wants to continue to lose weight, feel great, and perform better. In your hands are all the tools you need to master the 40-30-30 way of eatingstarting today!

<b>Gene and Joyce Daoust </b>are authors of the national bestseller <i>The Formula</i>. They are two of the original nutritionists who helped develop and test the 40-30-30 zone nutrition program. In 1992, the Daousts opened the Bio Syn Human Performance Center, a cutting-edge weight-loss and sports-nutrition facility and the world’s first 40-30-30 zone nutrition clinic. The Daousts frequently appear as featured speakers and conduct programs for corporations nationwide.<br><br><br><i>From the Hardcover edition.</i>

KNOW YOUR PROTEIN REQUIREMENTS

Protein is one of the six essential nutrients, along with carbohydrate, fat, vitamins, minerals, and water. Protein is classified as a macronutrient and must be consumed throughout the day. Protein foods are primarily those that come from an animal source. They supply the body with calories (4 per gram), as well as break down into amino acids. Amino acids build thousands of critical body proteins, including those necessary for hair, skin, nails, blood, hormones, digestive and regulatory enzymes, muscle tissue, brain neurotransmitters, and your immune system. Protein in every meal provides a continuous supply of amino acids and stimulates the release of glucagon, a fat-burning hormone that maintains stable blood glucose levels and releases stored fat so it can be burned for energy.

The Formula’s revolutionary 40-30-30 nutrition ratio provides you with personalized nutrition plans that contain 30% of total calories from protein. Your sex, size, and activity level determine the amount of protein you need to maximize the burning of stored fat for energy. We have developed five different plans for you to choose from. When choosing the correct plan for your requirements, use your current actual weight, not your goal weight. For example, if you are a woman weighing 195 pounds and moderately active, choose the C plan. When your weight drops to 180 pounds, switch to the B plan.

Review the Formula Meal Plan Selection Chart to help you select the appropriate personalized meal plan and to determine your protein requirements. Now you know exactly how much protein you need for each meal and day. We know most people don’t want to calculate the numbers at every meal, so we have done it for you in this book and in The Formula, with hundreds of meals and recipes designed for your personal protein requirements. So pick your favorite meals from the A, B, C, D, or E plan and you can be sure you are getting adequate protein for your individual protein requirements. THE FORMULA MEAL PLAN SELECTION CHART

women

Activity LevelLow–ModerateMedium–High

Hours of Exercise per WeekExercise 0–4 hours per weekExercise 5–10 hours per week

Current Body WeightUse Meal PlannerUse Meal Planner

Under 140 A B

141–180 B C

181–2001 C D

men

Activity LevelLow–ModerateMedium–High

Hours of Exercise per WeekExercise 0–4 hours per weekExercise 5–10 hours per week

Current Body WeightUse Meal PlannerUse Meal Planner

Under 140 B C

141–180 C D

181–2501 C D

Your Personalized Meal Plan is ________________ THE FORMULA MEAL PLAN SELECTION CHART FOR ELITE ATHLETES

female elite athletes

Current Body WeightTrain 10 or more hours per week

Under 140 C

141–180 D

180 1 E

male elite athletes

Current Body WeightTrain 10 or more hours per week

Under 140 C

141–180 D

180 1 E

Your Personalized Meal Plan is ________________ THE FORMULA PERSONALIZED PROTEIN REQUIREMENT CHART

Listed below are the total grams of protein for each meal plan tailored to individual requirements based on sex, weight, and activity levels.

Personal Meal Plan ABCDE

BREAKFAST

Protein grams1515253540

LUNCH

Protein grams2030304050

SNACK

Protein grams1515151530

DINNER

Protein grams3035404050

Daily totals

Protein grams8095110130170

Your Total Protein Requirements:

breakfastlunchsnackdinner 2

STRETCH AFTER EXERCISE We used to think it was important to stretch before you exercise. Stretching before you run, play tennis, lift weights, or perform any exercise warms up your muscles. But new research is suggesting that stretching before exercise can decrease muscle strength and increase the risk of injury. One study showed that stretching decreased muscle strength for about 15 minutes. This study revealed that muscle electrical activity was decreased and the ability to turn on nerve-muscle fiber groups decreased with stretching. Several other studies in recent years also have shown that stretching prior to exercise decreases muscle strength.

But stretching is important. It promotes flexibility, reduces soreness, and relaxes the muscles you just used. Stretching also increases the range of motion in your joints and stretching after your workout reduces the risk of muscle strains, tears, and ruptures. Stretching is particularly important for strengthening tendons as you age. Yoga is a wonderful way to incorporate stretching along with meditation and mental concentration.

We recommend you devote approximately 30% of your total exercise time to stretching. So remember to stretch. It’s best to stretch after exercise, when your muscles are warm and less vulnerable to injury.

3

SHARE YOUR RESULTS WITH OTHERS When you begin to follow the Formula, it’s a good idea to choose someone who cares about you and your health and share your success with him or her. Friends, relatives, or a spouse can be a great source of support. You may even want to report in weekly. The praise and encouragement you receive can be a wonderful source of motivation to keep you focused on your weight-loss goals. When you know you are looking and feeling great, the only thing better is to hear it from someone else.

When we had our clinic, many of our clients relied on us for praise and encouragement. But their weekly visits for weigh-ins and body fat testing were equally rewarding for us. As their body fat percentage dropped, they would tell us story after story of how their clothes felt baggy, their shoes no longer fit, their friends barely recognized them, and everyone wanted to know what they were doing. One woman, who used to refuse to tell anyone when she went on a diet, began to tell all of her friends that she gave up dieting for the Formula. Her enthusiasm and commitment to following the Formula was reinforced by sharing her results with others. Brad, Joyce’s hairdresser, was so impressed with his results that he bought six books and gave them to friends.

Matt, one of our clients from the BioSyn Human Performance Center, used to tell everyone about his success. He lost more than 30 pounds of fat and gained 10 pounds of lean muscle in his first six weeks. He would enthusiastically explain how his previous high-carbohydrate bagel breakfast was the main reason he had gained weight and how his new, delicious 40-30-30 Formula Bagel Sandwich, which included cream cheese and turkey, was the reason he was finally burning fat and losing weight.

Try this delicious 40-30-30 Formula breakfast recipe. If it works for you as it has for us, Matt, and thousands of our clients, spread the word and share your results with others. mEAL PLAN PERSONAL REQUIREMENTS*

BreakfastABCDE

KIDS’ FAVORITE

Bagel Sandwich

Bagel, plain, wheat, or oat bran,   31?2-inch diameter1?21?23?4111?4

Cream cheese,   Philadelphia Brand lowfat21?2 tbsp.21?2 tbsp.31?2 tbsp.5 tbsp.6 tbsp.

or

Cream cheese, full-fat11?4 tbsp.11?4 tbsp.13?4 tbsp.21?2 tbsp.3 tbsp.

Lean deli meat (turkey, chicken,   or roast beef)2 oz.2 oz.3 oz.41?2 oz.5 oz.

directions: Spread toasted or untoasted bagel halves with cream cheese and top with sliced deli meat. Note: Choose amount from either lowfat or full-fat cream cheese.

For more than 200 personalized meals and recipes, including the Formula 40-30-30 Fat Flush Meals, refer to our book The Formula.

*To know your A, B, C, D, or E Meal Plan Personal Requirements, refer to Appendix A: The Formula Meal Plan Selection Chart. 4

STOP DIETING Low-calorie diets, high-carbohydrate diets, juice diets, high-protein diets, the soup diets, the no-sugar diet. Forget them all. There have been hundreds of diets that promise weight loss, but most of them fail. Most diets are not balanced and can provide only temporary weight loss with possible undesirable side effects. Many are restrictive, difficult to follow, impossible to employ for a lifetime, and certainly not suitable for your entire family.

•Low-calorie diets deprive the user of essential nutrients and can result in constant hunger, blood sugar and hormonal imbalances, muscle wasting, and dry skin and hair.

•The high-carbohydrate diets can result in high or low blood sugar, hormonal imbalances, and muscle wasting. Inadequate protein intake can slow your metabolism so your body burns fewer calories and less fat. High-carbohydrate diets can leave you feeling hungry all the time and lacking energy. Long-term high-carbohydrate dieting can cause an increase in your fat-to-muscle ratio. You might weigh less, but you have gained fat and lost muscle.

•Juice diets are typically the same as high-carbohydrate diets and supply little or no protein and fat. They can cause blood sugar levels to surge, stimulating the release of the hormone insulin to lower them. Excess insulin prevents you from burning fat efficiently. Juice diets are far too restrictive and can be dangerous to follow for any length of time.

•Food-combining diets restrict you from eating many carbohydrates with protein. By eliminating protein at certain meals, they can result in hormonal imbalances and slow your metabolism. They are promoted to improve digestion, but poor digestion is usually due to a lack of digestive enzymes, not eating certain foods together. A balanced diet of 40% carbohydrate, 30% protein, and 30% fat at each meal helps supply all of the proper nutrients you need to build your digestive enzymes and improve your overall digestion.

•The soup diets have been popular for years but fail to supply adequate nutrients for a healthy body. These extreme, very-low-calorie diets can be inadequate in essential fats and protein. If your diet is too low in good fats and protein, it can trigger constant hunger, blood sugar imbalances, muscle loss, and dehydration. Extreme low-calorie diets are far too restrictive and impossible to follow for a lifetime.

•High-protein diets restrict carbohydrate intake. Low-carbohydrate diets can cause low blood sugar, hormonal imbalances, and ketosis. Ketosis can lead to muscle loss, body odor, and bad breath (from the ketone gases that ooze out of your body). High-protein diets also can be too high in fat, particularly the artery-clogging, saturated “bad” fat. They can cause sugar cravings, restrict many nutritious, high-fiber foods, and are difficult for you and your family to follow for any length of time.

So, stop dieting! Simply remove the word diet from your vocabulary and avoid following any nutrition plan that is not balanced. A healthy eating plan should:

•Recommend balanced amounts of carbohydrate, protein, and good fat.

•Provide personalized amounts for your specific size, sex, and level of activity.

•Be easy to use and suitable for your entire family to follow for a lifetime.

The 40-30-30 Formula is the nutrition solution to the dieting problem:

•The Formula is balanced, with 40% of total calories from carbohydrates, 30% from protein, and 30% from fat.

•The Formula is personalized for your individual requirements. Choose from the A, B, C, D, or E plan.

•The Formula is easy to use and provides precise meal plans that your entire family can use for a lifetime. 5

MEALS SHOULD CONTAIN 30% FAT The Formula promotes meals containing a balance of nutrients consisting of 40% of total calories from carbohydrate, 30% from protein, and 30% from fat. Your diet must supply adequate amounts of fat to obtain essential fatty acids. Essential fatty acids play a critical role in hormone balance, energy production, blood sugar stabilization, and hunger control.

When choosing foods that provide fat in a meal, look for fats that are unprocessed and occur naturally in foods, such as raw nuts and seeds, olives and avocados, and vegetable oils such as canola and olive oil. Fish also supplies a valuable source of fat that should be part of a healthy, balanced diet. It is wise to avoid fats known as trans fats. These are found in hydrogenated vegetable oils.

An important fact regarding fat is to remember that fat controls hunger. The fat in a meal actually slows the digestion of the meal so that it breaks down and enters the bloodstream more slowly, keeping blood sugar levels normal and signaling your brain that you are full.

A great example of the power of fat in a meal happened one day when Joyce was making the Berry-Peach Smoothie for lunch, only to discover that she was out of almonds. Because she already had it made, she drank it anyway, without adding an additional source of fat. Within the hour, her blood sugar was dropping and she was hungry. We were quickly reminded of the importance of fat in a balanced diet. She actually felt out of balance for the next several hours and vowed never to be without almonds again. In retrospect, she realized she could have eaten several olives or a slice of avocado. Don’t forget the purpose of fat in your diet. MEAL PLAN PERSONAL REQUIREMENTS*

LunchABCDE

kIDS’ FAVORITE

Berry-Peach Smoothie

Strawberries, unsweetened,   fresh or frozen2?3 cup1 cup1 cup11?2 cups11?2 cups

Peaches, sliced, fresh or frozen2?3 cup1 cup1 cup1 cup11?2 cups

Water1?2 cup2?3 cup2?3 cup3?4 cup1 cup

Pure whey protein powder15 grams25 grams25 grams30 grams45 grams

Granulated fructose1 tsp.2 tsp.2 tsp.2 tsp.1 tbsp.

Almonds, sliced13?4 tbsp.23?4 tbsp.23?4 tbsp.31?2 tbsp.41?2 tbsp.

directions: Combine all ingredients in a blender and process until smooth. Note: When making smoothies, we use pure whey protein powder. Whey protein powder is a natural protein from dairy. It is lactose and fat free, mixes instantly, and has a great amino acid profile. A high-quality whey protein powder should be 90% pure protein and contain no added sweeteners or flavors. For more information on pure whey protein powder, please refer to Appendix C: Special Ingredients. Granulated fructose is available at most health food stores and many grocery stores.

For more than 200 personalized meals and recipes, including the Formula 40-30-30 Fat Flush Meals, refer to our book The Formula.

*To know your A, B, C, D, or E Meal Plan Personal Requirements, refer to Appendix A: The Formula Meal Plan Selection Chart. 6

TRY 40-30-30 MEAL REPLACEMENT SHAKES At least five studies published in the past two years confirm that substituting a low-calorie liquid meal for a regular meal is a good way to lose weight and keep it off. Scientists think that meal replacements are a good way to lose weight because they limit your choices, take the guesswork out of meals, and prevent overeating at that meal. Studies have also shown that thicker shakes are more satisfying. However, many of the meal replacement shakes available in stores are either high in protein, low in carbohydrates and fat, or high in carbohydrates and low in protein and fat. Their carbohydrate, protein, and fat content varies from flavor to flavor and they usually come in only one size. Continued use of shakes that are not balanced can cause muscle loss, dry skin, bad breath, constipation, hair loss, gallstones, and heart problems. Store-bought shakes contain preservatives, stabilizers, and unnecessary chemicals as thickeners and artificial flavorings.

We recommend making your own shakes and smoothies. 40-30-30 Formula shakes make following the plan easier and supply adequate protein, nutrients, fiber, and calories for the meal or snack being replaced. All of the Formula shakes contain the 40-30-30 ratio of carbohydrates, protein, and fat. We use a variety of carbohydrates, primarily from low-glycemic fruits. We believe pure whey protein powder provides the highest amino acid profile—far surpassing that of soy-based drinks. The fat is “good” fat from nuts and seeds, nut butters, or flax oil. And best of all, the Formula smoothies are delicious. Use frozen fruit or a little crushed ice for an even more satisfying, thicker texture.

The Formula contains personalized recipes for 22 smoothies and shakes, but we are always coming up with new flavors. Try some of these delicious new fruit smoothie recipes for breakfast. MEAL PLAN PERSONAL REQUIREMENTS*

BreakfastABCDE

Mango Magic

Mango, frozen2?3 cup2?3 cup1 cup11?2 cups12?3 cups

Water, cold2?3 cup2?3 cup1 cup11?4 cups11?2 cups

Pure whey protein powder15 grams15 grams25 grams35 grams40 grams

Granulated fructose1 tsp.1 tsp.11?2 tsp.11?2 tsp.21?2 tsp.

Macadamia nuts, chopped1 tbsp.1 tbsp.13?4 tbsp.2 tbsp.3 tbsp.

directions: Combine all ingredients in a blender and process until smooth. Granulated fructose can be found in health food stores. Note: For more information on pure whey protein powder, please refer to Appendix C: Special Ingredients.

MEAL PLAN PERSONAL REQUIREMENTS*

BreakfastABCDE

Mac Melon Smoothie

Honeydew melon, frozen1 cup1 cup13?4 cups21?2 cups3 cups

Water2?3 cup2?3 cup11?4 cups11?2 cups2 cups

Pure whey protein powder15 grams15 grams25 grams35 grams40 grams

Granulated fructose1 tsp.1 tsp.11?2 tsp.2 tsp.2 tsp.

Macadamia nuts, chopped1 tbsp.1 tbsp.13?4 tbsp.2 tbsp.3 tbsp.

directions: Use frozen melon balls or fesh melon, cubed and frozen. Combine all ingredients in a blender and process until smooth. Note: For more information on pure whey protein powder, please refer to Appendix C: Special Ingredients. MEAL PLAN PERSONAL REQUIREMENTS*

BreakfastABCDE

Macaloupe

Cantaloupe, cubed and frozen1 cup1 cup13?4 cups21?2 cups23?4 cups

Milk, nonfat1?3 cup1?3 cup1?2 cup2?3 cup2?3 cup

Water1?3 cup1?3 cup1?2 cup2?3 cup2?3 cup

Pure whey protein powder15 grams15 grams20 grams30 grams35 grams

Granulated fructose1 tsp.1 tsp.1 tsp.1 tsp.11?2 tsp.

Macadamia nuts, chopped1 tbsp.1 tbsp.13?4 tbsp.2 tbsp.3 tbsp.

directions: Use frozen melon balls or fresh melon, cubed and frozen. Combine all ingredients and process until smooth. Note: For more information on pure whey protein powder, please refer to Appendix C: Special Ingredients.

For more than 200 personalized meals and recipes, including the Formula 40-30-30 Fat Flush Meals, refer to our book The Formula.

*To know your A, B, C, D, or E Meal Plan Personal Requirements, refer to Appendix A: The Formula Meal Plan Selection Chart. 7

INCLUDE BEEF AS PART OF YOUR BALANCED DIET Beef has been making a comeback after years of bad press regarding its cholesterol and saturated fat content. It’s true that lean cuts of beef are a quality source of protein. Beef provides a complete source of amino acids and is particularly high in the muscle-building branch chain amino acids (BCAAs). Beef also is highly nutritious, supplying potassium, phosphorous, manganese, iron, creatine, and B Vitamins.

Choose lean cuts of beef and trim off any visible fat. Buy sirloin, trim well, and grind it for extra-lean sirloin burgers or use it in lasagna, sloppy joes, taco salads, and other recipes. You can even go one step further and buy drug-free, organically raised beef at health-conscious grocery stores or health food stores.

We’ve worked with many athletes through the years who intentionally avoided beef and ate primarily chicken, tuna, and vegetable protein sources. But when they complained of injuries, connective tissue damage, poor muscle strength, and flat muscle tissue, we immediately encouraged them to reintroduce red meats into their diet at least three to four times per week. The addition of adequate amounts of high-quality protein quickly provided the nutrients their bodies were lacking.

If you are a hard-training athlete or are having trouble building lean muscle mass, include lean cuts of red meat in your diet several times per week. Try this Kids’ Favorite/Family Style dinner recipe for your active children. Sports and high activity levels leave their bodies starved for nutrient-dense, muscle-building meals. MEAL PLAN PERSONAL REQUIREMENTS*

DinnerABCDE

KiDS’ FAVORITE/Family Style

Sloppy Joes in Pita Pocket

Sloppy Joes mixture (recipe below)1 cup11?2 cups2 cups2 cups21?2 cups

Pita bread, wheat or white,

  61?2-inch size111?22221?2

Peaches, fresh sliced,3?4 cup3?4 cup1 cup1 cup11?2 cups

  or canned in water, drained

sloppy joes recipe

2 tablespoons olive oil

1?2 cup minced onion

1?2 cup chopped celery

1?2 cup chopped green pepper

1 garlic clove, minced

1 pound ground turkey breast or extra-lean ground sirloin

1?2 cup chopped mushrooms

1?4 cup bottled chili sauce

1?2 cup catsup

1 teaspoon Worcestershire sauce

1?2 cup water

recipe directions: Heat oil in skillet and sauté onion, celery, green pepper, and garlic until soft and just beginning to brown. Add ground meat and brown. Add mushrooms, chili sauce, catsup, Worcestershire sauce, and water. Simmer for 15 to 20 minutes uncovered.

directions: Spoon Sloppy Joes into pita bread halves and serve with peaches on the side.

For more than 200 personalized meals and recipes, including the Formula 40-30-30 Fat Flush Meals, refer to our book The Formula.

*To know your A, B, C, D, or E Meal Plan Personal Requirements, refer to Appendix A: The Formula Meal Plan Selection Chart. 8

ENTERTAINING WITH THE FORMULA We love to entertain, and part of being a responsible host or hostess is providing your guests with healthy foods from which to choose. Our guests always know there will be plenty of delicious, low-fat protein foods and balanced desserts when attending a party at the Daousts’ house. High-protein appetizers can be eaten with high-carbohydrate alcoholic or nonalcoholic beverages. We also provide each guest with printed copies of several recipes that were served.

The following high-protein appetizers were the highlights of our 2000 Christmas cocktail party. Make these for your next elegant party. Healthy, 40-30-30 Formula food also makes for interesting conversation. APPETIZER RECIPES

Sesame Chicken Skewers

4 large chicken breasts

Honey and pineapple teriyaki glaze marinade, bottled

3?4 cup toasted sesame seeds

recipie directions: Trim chicken of all fat. Cut each breast into 1?4-inch thick slices. Trim the slices into 5-inch lengths x 1-inch wide strips. Thread one strip of chicken onto 6-inch skewers, piercing about 6 times to stretch along the length of the skewer, leaving about 11?2-inch handle. Brush both sides with teriyaki glaze, cover and let marinate for 1 hour. Just before cooking, sprinkle both sides lightly with toasted sesame seeds. Place on a cookie sheet in even rows. Cover the exposed end of wooden skewers with a strip of foil to prevent burning. Place under broiler for 2 to 3 minutes on each side or until just browned.

directions: Serve hot or cold with bottled sweet and sour dipping sauce or soy sauce.

Smoked Salmon Egg Cups

12 eggs, hard-boiled

6 ounces smoked salmon

6 ounces Kraft Philadelphia Light Cream Cheese

1 diced green onion

1 teaspoon fresh lemon juice

Fresh dill, snipped

directions: Hard-boil one dozen eggs. Let cool, peel, and slice lengthwise. Discard yolks. Flake 4 ounces of salmon. Reserve 2 ounces of larger flakes for topping egg cups. Mix flaked salmon, cream cheese, green onion, and lemon juice. Spoon salmon filling into egg white cups, mounding slightly. Top with additional large flakes of salmon and sprinkle with snipped fresh dill. Any remaining salmon filling can be placed in the hollows of 3-inch long pieces of celery. Crab-Stuffed Cherry Tomatoes

36 cherry tomatoes

12 ounces lump crab meat

3 tablespoons mayonnaise, reduced-fat

11?2 teaspoons fresh lemon juice

1?4 cup red bell pepper, diced

Salt and pepper to taste

Fresh basil leaves

directions: Wash and dry tomatoes. Slice 1?8 inch off the top of each tomato using a serrated knife. Scoop out the seeds with a small melon baller or grapefruit spoon. Mix crab, mayonnaise, lemon juice, red bell pepper, and salt and pepper to taste. Spoon crab mixture into tomato cups. Top with a small piece of fresh basil. Note: Cover a serving tray with an inch of shredded red leaf lettuce. This acts as a nest to hold the tomatoes in place.

Sliced Pork Tenderloin with Gourmet Mustards

Two 12-ounce roasted pork tenderloins with mustard glaze (recipe below)

Gourmet mustards:

Spicy brown mustard

Sweet honey Dijon mustard

Horseradish mustard

Jalapeño mustard

mustard glaze

1?2 cup prepared mustard

1?4 cup maple syrup

1 teaspoon salt

1?2 teaspoon ground black pepper

directions: Preheat oven to 450°F. Mix together prepared mustard, maple syrup, salt, and pepper. Rub the glaze over entire surface of the pork tenderloins and cook to an internal temperature of 150°F to 155°F. Remove from the pan to cool and refrigerate. Slice pork into 1?4-inch slices and serve with several different prepared gourmet mustards.

For more than 200 personalized meals and recipes, including the Formula 40-30-30 Fat Flush Meals, refer to our book The Formula. 9

TRY WHEY PROTEIN POWDER In all of our smoothie recipes and many of our desserts, we include whey protein powder as part or all of the required 30% protein. After years of research and trial and error, we highly recommend the use of this superfood. Once chalky and barely tolerable, protein powders have evolved to this newest generation. Although there are many types of protein powders (soy, egg and milk combinations, egg white, vegetable, and milk), we feel that pure whey protein has many advantages. Pure 90% whey protein contains a superior amino acid profile and virtually zero carbohydrates or fat, mixes easily, can be used in baking, and has a pleasant taste. It is derived from dairy but is lactose-free and contains no added sweeteners or flavors.

When shopping for a pure whey protein powder, use Gene’s 90% rule: Look at the label to determine the serving size (in grams) and multiply by .90. The number you get should be the same as the total grams of protein listed in the nutritional information on the label. There should be less than one (<1) gram or zero grams of carbohydrate or fat per serving. Look for a pure whey protein powder with the following nutritional profile:

pure whey protein powder

Nutritional Profile

Serving size1 scoop (22.2 gram size)

Calories80

Carbohydrate0 grams

Protein20 grams

Fat0 grams

Whey protein is not just for making smoothies. Although we have many smoothie recipes in this book and in The Formula, you can also add whey protein powder to almost anything that can be mixed, blended, or stirred. Try this thick and creamy Chocolate Peanut Butter Shake dessert recipe. It is so delicious you would never know it is a healthy, balanced 40-30-30 Formula recipe. DESSERT RECIPE

kIDS’ FAVORITE

Chocolate Peanut Butter Shake

3?4 cup lowfat vanilla frozen yogurt

1?3 cup nonfat milk

2 teaspoons natural peanut butter

1 tablespoon unsweetened cocoa powder

15 grams pure whey protein powder

directions: Combine frozen yogurt, milk, and peanut butter in a blender and process until smooth. Add cocoa powder and whey protein powder and blend. Pour into two small glasses and serve at once. Makes two servings. Note: For more information on pure whey protein powder, please refer to Appendix C: Special Ingredients.

Per serving: 170 calories; Grams = C-17.5g, P-13g, F-5.25g

For more than 200 personalized meals and recipes, including the Formula 40-30-30 Fat Flush Meals, refer to our book The Formula. 10

HAVE ONLY ONE STARCHY FOOD PER MEAL Through the years, we have seen that the number-one problem most people have with losing weight or burning fat as efficiently as possible is that they eat far too many starchy carbohydrates. One of the simplest things you can do to help your body burn more stored fat is to have only one starchy food per meal. You don’t have to give up these delicious foods, simply cut back on the bread, rice, potato, or pasta at each meal. Instead of having several different starches, choose only one starch per meal.

Starchy foods like chips, crackers, pretzels, breads, rice, pasta, and potatoes are very dense sources of carbohydrates. They pack an incredible amount of carbohydrates per serving. For example, 1/2 cup of rice, pasta, or potatoes has more than 20 grams of carbohydrates, compared to 1/2 cup of broccoli with about 5 grams of carbohydrates. Even worse, starchy foods are very high-glycemic foods. High-glycemic foods increase blood sugar quickly (which is not good, if your goal is to lose weight and burn fat). If blood sugar rises too much or too fast, the hormone insulin is released to lower it. Excess insulin prevents the burning of stored body fat. Even worse, excess insulin can convert a majority of the excess glucose into fat and store it in your fat cells. So, if you are eating a lot of starchy foods, even though they are fat-free, many of those carbohydrates will be converted into fat and stored away.

Here’s a great way to reduce the starches when eating out in a Mexican restaurant. Order either chicken or fish fajitas without the rice or beans. Pass on the chips and have the fajitas and grilled vegetables with one or two tortillas. Because you also need a little fat, you can even have a small amount of guacamole or sour cream.

Starchy foods are less expensive than protein, so many restaurants serve large portions of starchy carbohydrates for economic reasons. Mexican restaurants can be the most challenging because of all of the starchy carbohydrates that are typically served. But instead of having chips, rice, beans, and tortillas, simply choose one of these and turn a potentially weight-gaining, fat-storing meal into a fat-burning meal.

You can see how these simple adjustments allow you to still enjoy many of your favorite foods. Use the one-starch method when eating out at any restaurant or when preparing your own meals. You don’t have to deprive yourself—it is simply a matter of balance.


From the Hardcover edition.

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Excerpted from Formula 101: Maintaining 40-30-30 Nutrition for a Lifetime by Gene Daoust, Joyce Daoust
All rights reserved by the original copyright owners. Excerpts are provided for display purposes only and may not be reproduced, reprinted or distributed without the written permission of the publisher.