What is the trendy 30-30-30 rule for weight loss really about?

The 30-30-30 rule for weight loss is trending hard on the internet. Centred around food and lifestyle changes, here’s a closer look at what this diet is really about.

Do you want to lose weight without sacrificing your enjoyment of food? The 30-30-30 method might be a helpful approach. It consists of eating 30 grams of protein in the first 30 minutes after waking up, followed by 30 minutes of exercise.

This morning routine, made popular by Timothy Ferris in his book “The 4-Hour Body,” was recently revived on TikTok by the human biologist, Gary Brecka. It involves incorporating 30 grams of protein into your breakfast, to be consumed 30 minutes after waking up, followed by 30 minutes of low-intensity exercise. As such, it promises weight-loss results without having to follow a restrictive diet or count calories. This method is a variation on the original rule, which was to reduce your calorie intake by 30%, taking 30 minutes to consciously enjoy your meal then take 30 minutes of exercise.

On TikTok, the hashtag #30-30-30 rule weight loss has racked up nearly 80 million views. Some users claim to have lost several pounds in just a few days, such as coachdhealth, who says that she lost two and a half pounds after following the rule for just three days. But does the 30-30-30 method have any scientific grounding, or is it just a fanciful fad?

[Hero and Featured Image Credit: Shayda Torabi/Unsplash]

All about the 30-30-30 rule for weight loss

Protein helps you feel fuller for longer

Can eating a high-protein breakfast within 30 minutes of waking up really be effective for weight loss? “There is ample scientific evidence that consuming more protein, especially at breakfast, can help reduce calorie consumption throughout the rest of the day, as protein helps you feel fuller for longer,” dietician Josten Fish told Health magazine. “Eating an adequate protein rich breakfast can help stabilize blood sugar and combat insulin resistance, a cause for stubborn weight loss,” adds Michelle Routhenstein, a dietitian nutritionist and cardiology dietitian, who also spoke to Health magazine. Sources of protein can include eggs, oats, lean meats, fish, lower-fat dairy products (Greek yogurt, cottage cheese), nuts, etc.

Low-intensity exercise

As for exercise, this method recommends low-intensity cardio exercises, keeping heart rate at around 135 beats per minute or under. These can include brisk walking, cycling, swimming and using an elliptical trainer. However, exercising 30 minutes after a meal may not be the best idea, according to Tara Schimdt, lead dietitian at the Mayo Clinic, interviewed by Today: “Any exercise is going to help bring your blood sugar down, so it’s absolutely beneficial. But I don’t think we have a lot of research to support it needs to be that quickly after a meal.”

As for the intensity of the workouts, exercise physiologist and dietician, Jason Machowsky, says that this approach to “burning fat” could be ambiguous. “Lower intensity exercise is going to burn a higher percentage of calories coming from fat,” he says. But, as he told Today, higher-intensity exercise may burn more calories in total. According to the expert, the key to weight loss is the caloric deficit, ie, burning more calories than you consume.

As far as the timing of exercise is concerned, working out in the morning seems optimal for health. Indeed, recent research published in the journal Obesity, reveals that exercising between 7 am and 9 am can be beneficial for weight loss. However, it’s important to bear in mind that the effectiveness of the 30-30-30 method will depend on each individual’s baseline activity level and current lifestyle habits.

This story is published via AFP Relaxnews.