A new health method called the “30-30-30” method is trending on TikTok, with many claiming it’s an effective way to achieve weight loss goals. This approach, which focuses on protein intake and exercise first thing in the morning, is gaining a lot of buzz for its various benefits.
As with any new diet or fitness trend that pops up on social media, it’s important to know whether this new method is backed by science or just hype.
What is the 30-30-30 rule and how does it work?
What is the 30-30-30 rule?
The 30-30-30 rule involves eating 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity steady-state cardio. Beyond these steps, the 30-30-30 method requires no other dietary or behavioral changes, restrictions, or calorie counting changes.
Although the names are similar, they are actually different. 12-3-30 TrainingTo do this, set the treadmill incline to 12 degrees and speed to 3 miles per hour, then walk for 30 minutes.
The 30-30-30 morning routine was originally created by author Tim Ferriss in his book “4 hour body” According to Ferris, this approach may help promote fat loss in the body.
On TikTok, the 30-30-30 rule has gone viral thanks in part to Gary Brecka, a podcaster and self-proclaimed “human biologist” who talks about how to improve physical and mental health.
In two videos that have each received more than 19 million views to date, Brecka extols the 30-30-30 method and details how it helps with weight loss and blood sugar control. Brecka claims that the 30-30-30 technique helps burn body fat without losing muscle, and that results are visible in just one month.
Other people on TikTok are documenting their journeys trying the 30-30-30 method in real life and showing off their results.
All of these claims and success stories are great support, but what does the science say about the 30-30-30 method? Does it actually work for weight loss, and are there any risks?
Does the 30-30-30 law work?
It’s hard to say for sure whether the 30-30-30 rule works, whether it leads to weight loss and how it compares to other methods, says Mayo Clinic’s chief dietitian. Tara Schmidt spoke today. .com. Additionally, the effectiveness of diet and fitness regimens varies depending on the individual and their goals.
However, the 30-30-30 method can be broken down into three different steps and has been more extensively studied. Here’s what we know about the benefits of eating a high-protein breakfast within 30 minutes of waking up, followed by low-intensity exercise in the morning.
breakfast, meal times and weight loss
We’ve all heard that breakfast is the most important meal of the day. eat a nutritious breakfast It has many benefits, but can it actually help you lose weight?
it depends. “The evidence supporting breakfast for weight loss is rated as fair,” says Schmidt.
inside National Weight Management RegistryIn a study of adults who lost at least 30 pounds and maintained the weight loss for more than a year, 78 percent of participants reported eating breakfast every day, Schmidt said.
Research shows that eating breakfast is a common trait among people who have maintained long-term weight loss, suggesting it may be a factor in their success. “We don’t know exactly why,” Schmidt said.
Some people claim that breakfast helps “boost” or speed up your metabolism, but experts say there’s a lack of evidence to support this. A 2022 analysis found that people who ate a larger breakfast didn’t burn calories as quickly. TODAY.com previously reported.
“Theoretically, eating breakfast in the morning gives you more energy throughout the day, and if you’re the type of person who tends to be active, it could be effective in burning calories,” says an exercise physiologist at the Hospital for Special Surgery. says nutritionist Jason Makowsky. told TODAY.com.
The 30-30-30 rule specifically recommends eating breakfast within 30 minutes of waking up, and more importantly, breakfast should contain 30 grams of protein. Is there a difference?
“I don’t say breakfast needs to be eaten within 30 minutes of waking up. I usually say breakfast should be eaten within a few hours. …No one can get food into their stomachs that quickly. It’s not possible,” Schmidt said. “I think there are benefits to consuming 30 grams of protein at breakfast,” adds Schmidt.
According to the Institute of Medicine, the Recommended Daily Allowance (RDA) for protein is 0.8 grams per kilogram of body weight for both men and women. Dietary Reference Intake Recommendations. For an adult weighing 150 pounds or 68 kilograms, that’s about 54 grams of protein per day. What is considered “?”high protein diet“It depends on individual differences and body size.
In a video posted on his site, YouTube channelFerris says consuming 30 grams of protein in the morning can suppress your appetite and reduce your calorie intake during the day.
According to research, eat protein for breakfast Experts say it may help with blood sugar control and insulin resistance, as well as feeling full and staying full longer.
Protein can help manage hunger, but research suggests that the type of protein is more important than the quality when trying to lose weight and keep it off. TODAY.com previously reported.
nutritious high protein breakfast options That includes eggs, lean meats, Greek yogurt, ultra-filtered milk, nut butters and protein shakes, Schmidt said. “It’s perfectly fine to have carbohydrates for breakfast, but if you also include a protein source with your carbohydrates, the rise in blood sugar levels will be less pronounced,” Schmidt added.
Schmidt recommends people eat fruits and vegetables that provide fiber and additional nutrients in addition to protein and carbohydrates.
Ferris’s “dream breakfast” includes two to three eggs, lentils or black beans, and a leafy green vegetable like spinach.
low intensity exercise for weight loss
The final step of the 30-30-30 method is to perform 30 minutes of low-intensity steady-state (LISS) cardiovascular exercise every morning after breakfast. This type of exercise raises your heart rate, but not too rapidly, allowing you to maintain a steady, moderate level for long periods of time without getting out of breath.
Examples of LISS aerobic exercise include brisk walking, cycling, swimming, or using the elliptical. TODAY.com previously reported. “He should be able to talk on the phone and read his Kindle. He’s not out of breath,” Brecka said in the video.
According to the U.S. Department of Health, adults should do at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous exercise per week. Physical activity guidelines.
“Any kind of exercise is definitely beneficial because it lowers blood sugar levels,” Schmidt says. But she doesn’t think it’s necessary to do it immediately after eating.
In his viral TikTok video, Brecka claims that the final step of the 30-30-30 method will help you burn fat instead of lean muscle.
Experts say the term “fat burning” is meaningless. “When you exercise at a lower intensity, you burn more calories from fat,” says Murkowski. However, high-intensity exercise can increase your total calorie expenditure, he added.
Some fitness experts recommend a combination of LISS and high-intensity interval training (HIIT) for weight loss. LISS is also good for endurance and recovery, as is HIIT. gain and maintain muscle Gain weight while reducing fat, TODAY.com previously reported.
“If your goal is weight loss, the total amount of calories you burn is important,” Murkowski added. “To actually lose stored fat from your body, you need to be in a calorie deficit.”
As for the best time to exercise, many experts agree that morning is ideal for logistical and health reasons, but whether it’s sustainable varies from person to person. .
A recent study published in the journal Obesity found that exercising between 7 a.m. and 9 a.m. can help you lose weight. TODAY.com previously reported.
“Exercising in the morning may make some people more mindful of their food choices for the rest of the day, so there can be a positive knock-on effect,” Makowsky says.
Some people may find it easier to develop a consistent habit of exercising in the morning, Schmidt added.
Experts agree that morning exercise shouldn’t come at the expense of sleep. If you’re getting less sleep than you should due to your early training focus, it may be time to reconsider your routine. Sleep is essential to your overall health, and not getting enough sleep can make it difficult to lose weight. TODAY.com previously reported.
Does 30-30-30 help you lose weight?
Experts stress that the effectiveness and weight loss results of the 30-30-30 method depend on a person’s baseline activity level and other habits. “Ask yourself: Will (the 30-30-30 steps) improve my current habits?” Makowsky says.
“Even if you’re not doing any exercise and doing 30 minutes of low-intensity aerobic exercise a day, it’s still better than doing nothing,” Murkowski added. If you’re doing high-intensity or long-duration workouts every day and are trying to lose weight to do the 30-30-30 method, experts say you may not be able to burn as many calories as you used to. .
Although various factors can affect an individual’s weight, the main strategies to ensure weight loss are: calorie deficitsays Schmidt. Experts note that if you don’t burn more calories than you burn using the 30-30-30 method, you’re unlikely to lose weight.
30-30-30 risk
Compared to other fad diets and fitness trends, Schmidt says the 30-30-30 rule is less of a concern. The basic principles of eating a high-protein breakfast and exercising daily are easy to follow. However, the 30-30-30 therapy may not work for everyone.
“It doesn’t seem harmful to try this (method), but it’s not one-size-fits-all,” McCowksey said.
“Some people are hungry in the morning, and some people aren’t, so we don’t try to force them to eat,” Makowski said. Experts say the 30-30-30 method may not be right for you if you can’t eat a hearty breakfast or wake up early enough for a morning workout. “But that doesn’t mean you can’t try it and see how your body reacts,” he added.
Experts note that consuming 30 grams of protein at a time is generally safe, considering the daily recommended amount is more than the average adult. However, Schmidt says some people, such as people with chronic kidney disease, need to limit their daily protein intake for medical reasons. “Always check with your doctor first,” Schmidt added.
Experts note that 30 minutes of low-intensity exercise is also safe for most people. “I don’t think it’s a problem for the general healthy population,” Murkowski said. However, he adds that people with underlying health conditions or injuries should always consult their doctor before starting any new exercise program or type of training.
“Of course, there’s always a disclaimer: If you eat something and it doesn’t make you feel good, stop. If you’re doing an activity that’s hurting you, stop,” says Murkowski.
“To do the same things we’ve been telling people all along: you need to exercise, you need to eat a balanced diet, and it needs to be sustainable. We continue to find newer ways to do this,” Schmidt said. .
This article was first published today.com
