Following 30/10 Rule Can Help You Eat Healthier, Get More Protein:

• The 30/10 rule requires you to eat 30 grams of protein and 10 grams of fiber at every meal.
• A nutritionist said this is legal and this advice could help you build muscle and reduce your junk food intake.
• Fiber is important for digestion and satiety, and protein helps build muscle.

If you want to build muscle, burn fat, or just want to eat a little healthier, you don’t have to overhaul your diet. With simple adjustments, you can get more nutrients to reach your goals.

The 30/10 Rule is a healthy eating hack that’s going viral online (article by health journalist Michael Easter) Newsletter What caused it recently Michael Rousselholds a PhD in nutrition).

To follow this, simply consume 30 grams of protein and 10 grams of fiber at each meal: breakfast, lunch, and dinner.

The 30/10 rule isn’t foolproof, but by focusing on the key factors, it can help you achieve a healthier diet. Macronutrients such as protein According to registered dietitian Brierley Houghton, there’s no need to overcomplicate your diet.

“That concept appeals to me, and the idea of ​​breaking down meals into macros is very popular,” she told Insider. “There are tons of studies that talk about the benefits of both protein and fiber, as well as the specific benefits of their amounts.

The rules are simple and their basis is well-evidenced, so they can be useful for people looking to build lean muscle, manage weight, and stay healthy. reduce processed foods.

Eating enough protein can help you build muscle and prevent hunger pangs

protein It is an important nutrient for tissue repair and helps muscles grow bigger and stronger after exercise.

“We know that adding protein to your diet can help you build muscle,” Horton says.

Research shows you need at least 1.5 grams of protein per kilogram of body weight (or 0.7 grams per pound). Ideal amount of protein to build muscle and strength. This means that for a person weighing 140 pounds he can consume 98 grams of protein per day. Using the 30/10 rule, which involves eating 30 grams of protein in three meals a day, you’ll be close to reaching your 90 grams a day goal.

As a result, the 30/10 rule may help active people get enough protein, Horton said.

This rule may also be useful for people who: blood sugar problemsThat includes perimenopausal women, Horton says, because protein and fiber help regulate how quickly carbohydrates are digested and the amount by which blood sugar levels rise as a result.

“Doubling your protein intake while getting fiber can be very helpful,” she says.

One caveat to the 30/10 rule, however, is that relying too much on protein shakes and bars to hit those numbers may not be a good idea, Horton says. Supplements can be helpful, but they cannot replace all of their benefits. whole food protein sources.

“Protein-rich foods, such as dairy products, fish, poultry, and even red meat, contain so many nutrients,” she said. “You get a synergistic effect from the other nutrients in those foods.”

Horton recommended examples of high-protein recipes that fit the 30/10 rule using whole foods. Taco quinoa bowl.

Consuming enough fiber improves digestion and reduces disease risk

fiber A type of carbohydrate that feeds healthy bacteria in the digestive system, slows the absorption of sugar, and may help prevent chronic diseases such as cancer and heart disease.

many people lack of dietary fiberthe general recommended intake is 25 to 38 grams per day, so 30 grams (not including snacks) applies the 30/10 rule.

Focusing on protein and fiber at each meal can also help reduce less nutritious foods, such as: ultra-processed foods This is a nutrient that is lacking in both, but can be an advantage if you want to manage your weight while building muscle.

“There’s not a lot of room to add additional features,” Horton said. “It’s what helps build lean muscle.”

“The 30/10 rule also encourages adding more legumes to your diet,” says Horton. Beans contain both fiber and protein, and some experts consider them an inexpensive and versatile legume. superfoods for longevity.

As with protein sources, it’s a good idea to aim for primarily whole foods to get your fiber intake, Horton added. There’s no 30/10 rule recommended calories, so relying too much on supplements can still result in an unbalanced diet, she says.

Be careful to include enough variety in your diet

One potential downside to the 30/10 diet is that it can be tempting to focus on achieving these numbers. eat the same thing over and over againwhich puts you at risk of being deficient in several important nutrients.

“Over time, we may start to lose diversity,” Horton said.

She added: ”eat rainbowThat’s because they’re rich in plant-based compounds called phytochemicals, which have many health benefits, including reducing the risk of disease and reducing inflammation.

“You can take a multivitamin to supplement some of these nutrients, but not necessarily the phytochemicals, which we shouldn’t overlook,” she said.

Also, the 30/10 rule isn’t for everyone. Horton says it’s likely too restrictive for children, and people with digestive issues may need careful planning to get high doses of fiber without side effects. said.

Otherwise, if you take proper precautions to eat a variety of mostly whole foods, there is no particular downside to this rule and it may help simplify your meal plan. .

“Everything is good for food, but moderation is key,” she said. “I think the most important thing is meeting people where they are.”