There are many weight loss secrets out there, but unfortunately most of them don’t work. However, his new 30/30/30 method is actually rooted in science and might be worth a try if you’re trying to lose weight. In the 30/30/30 method, he ingests 30 grams (g) of protein within his first 30 minutes after waking up, followed by 30 minutes of exercise.
This method was first proposed by Timothy Ferris in his book The 4-Hour Body. However, it was made popular by biologist Gary Brecka on TikTok. Brecka claimed to be able to lose weight and control blood sugar and insulin levels.
Here’s what you need to know about the 30/30/30 method and whether it’s right for you.
The 30/30/30 method starts by eating 30 g of protein within the first 30 minutes of waking up. You can also include carbohydrates and fats, but the most important thing is to make sure your breakfast contains about 30 g of protein.
The next step is to start exercising for 30 minutes. The 30/30/30 method recommends doing steady-state cardio. This means low-intensity aerobic exercise that gets your heart rate up just a little bit, such as walking or leisure cycling. The goal is to keep your heart rate below 135 beats per minute (bpm). As a rule of thumb, if you can carry on a conversation while jogging or cycling, your bpm is probably below 135.
Eating protein at breakfast and doing aerobic exercise have various health benefits and are known to contribute to weight loss. “There’s enough scientific evidence that eating more protein, especially at breakfast, can help you burn fewer calories for the rest of the day,” says registered dietitian Josten Fish. “Protein helps keep you full for longer.” health. “Some studies have shown that people who eat more protein (but the same amount of calories) also lose weight faster.” helps stabilize blood sugar levels and fight insulin resistance, which is responsible for stubborn weight loss,” says Michelle Ruthenstein, R.D. and cardiovascular dietitian. Full of nutritionSaid health.
When it comes to steady-state cardio, it keeps your body flexible, strengthens your bones, helps control your weight, and has many other benefits. According to the American Council on Exercise (ACE), there is evidence that steady-state aerobic exercise, in particular, may help you burn more body fat.
Here are the steps to follow the 30/30/30 method correctly.
Step 1: Eat 30 grams of protein
Consume 30g of protein within 30 minutes of waking up in the morning. The best way to accomplish this may be to prepare your breakfast the night before. You should be able to reach your goals with a diet like this:
- 3 scrambled eggs topped with cheese
- Fruit smoothie with protein powder
- Greek yogurt topped with nuts
- cottage cheese and pineapple
- High-protein bread topped with nut butter or egg and cheese
- A bowl of quinoa topped with tofu, eggs, beans, or cheese
Step 2: Exercise for 30 minutes
Prepare your workout clothes and plan what type of exercise you will do in the morning. It focuses on aerobic exercise rather than strength training. Exercise should be so intense that you feel your heart beat faster, but not so intense that you can’t even have a conversation.
Here are some ideas to get your heart rate in the right zone.
- Take a walk on the treadmill or walk around your neighborhood
- Let’s ride the bike slowly
- Let’s turn on some music and dance
- jog
- Try cardio machines like stair steppers and ellipticals at the gym.
- swim many laps in the pool
The idea behind the 30/30/30 method is that you can burn body fat instead of lean muscle. According to ACE, when your heart beats above your resting heart rate, your fitness will improve, or at least be maintained. And keeping your heart rate in that sweet spot is effective in burning body fat.
Eating protein at breakfast also supports your fat burning goals. “Eating 30 grams of protein within 30 minutes of waking up can jump-start your metabolism and provide your body with essential nutrients. A protein-rich breakfast helps control your appetite and lowers your blood sugar levels. It helps you adjust,” Fish said.
Science backs this up. A 2021 study found that combining more protein with aerobic exercise reduces body fat, lowers cholesterol, reduces inflammation, and improves insulin sensitivity.
Although there are benefits to doing aerobic exercise early in the morning, it can be beneficial at any time of the day. According to ACE, carbohydrates are burned before body fat during high-intensity workouts, but your metabolism stays higher for longer after your workout, and body fat is burned later. This is known as the afterburn effect. So no matter which method you choose to exercise, you will end up burning body fat at some point.
How high your insulin levels are can have a big impact on fat loss. Insulin is the body’s fat storage hormone. This allows the body’s cells to use sugar and other carbohydrates for energy or fat storage. High carbohydrate intake also increases insulin levels. This means your body uses carbohydrates for energy instead of stored fat. To ensure your body burns fat, consider reducing your carbohydrate intake.
Another consideration is that not everyone is hungry when they wake up. There may be no need to force yourself to eat if you’re not hungry. Fish recommended consuming 20 to 30 grams of protein per meal. “I don’t think you need to eat immediately after waking up, but intuitively it’s a good idea to eat within the first hour. Aiming to eat within the first 30 minutes is a good idea. I don’t think it’s harmful,” Fish said.
Additionally, some people experience digestive problems if they eat right before exercise. “In those cases, adjusting your protein shake to post-workout may be a better option,” Rosenstein added.
30/30/30 is a weight loss strategy that involves eating 30 g of protein within the first 30 minutes of the day, followed by 30 minutes of light exercise.
It’s based on sound science and can be a good way to increase your fat-burning ability while maintaining lean muscle. “The 30/30/30 combination of nutrition and exercise can be a powerful tool for anyone looking to improve their overall health, energy levels, and productivity from the get-go,” says Fisch. he said.
