Do you want to lose weight without going on fad diets? The 30-30-30 rule weight loss might be a helpful approach which will show results. 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 of the original rule, which was to reduce your calorie intake by 30 per cent, 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?
Protein: A hero ingredient for weight loss
Can eating a high-protein breakfast within 30 minutes of waking up 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 stabilise 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 yoghurt, cottage cheese), nuts, etc.
Opt for a low-intensity workout for the best 30-30-30 weight loss results
As for exercise, this method recommends low-intensity cardio exercises, keeping the 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 Schmidt, lead dietitian at the Mayo Clinic, interviewed by Today: “Any exercise is going to help bring your blood sugar down, so it’s 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.
Does the 30-30-30 for weight loss show the best results?
Here are some first-hand accounts of people who have tried this diet as posted on the micro-blogging site X (formerly Twitter).
˙✧˖° ༘ ⋆｡ ˚
ᡣ My best weight loss tips and essentials as someone who has lost over 30 lbs easily!ᡣthread
(#edtwt thinspo meanspo fatspo) pic.twitter.com/DhW0NvcefV
— eiri (@MesterMorket) February 18, 2024
22. 30 minutes meal prepping high-protein meals will lead to more weight loss than 30 minutes on a treadmill.
23. Protein is the most metabolically active macronutrient. The more you eat, the better.
— Johnny Brown (@johnnyxbrown) February 24, 2024
The 30-30-30 rule is a weight loss method that involves eating 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity exercise. Beyond these steps, the method doesn’t involve any other rules, restrictions or counting calories
— ابوتركي (@abuturki1234) February 18, 2024
// ? #Weightloss
-Step One: Eat 30 Grams of Protein w/in 30 minutes of waking
-Step Two: Exercise for 30 Minutes
-The 30/30/30 method goal: burn body fat instead of lean muscle
Thoughts?
Source https://t.co/bp3HX1qNvw pic.twitter.com/URDoaVf3Pn— Kramer & Pollack, LLP (@Kramer_Pollack) February 19, 2024
Frequently Added Questions (FAQs)
-Is 30-30-30 effective for weight loss?
It is believed by fitness experts that this is more than just a fitness fad as it is effective with minimal lifestyle changes.
-What is the 30-30-30 rule for fat loss?
It includes eating 30 grams of protein in the first 30 minutes after waking up, followed by 30 minutes of low-intensity exercise.
-Is 30 30 40 good for weight loss?
Yes, this rule is considered good for weight loss.
-What is the golden rule of weight loss?
The golden rule for weight loss is consuming more protein, less carbohydrates and fat along with a balanced fibre and micro-nutrient-rich diet. It should also include some exercise throughout the day.
(This story is published via AFP Relaxnews)
(Hero and featured image: Courtesy of Jonathan Borba/Pexels)
Tags
Written by
Here's where you can read the latest news and stories from Lifestyle Asia and our sister titles PrestigeOnline and Augustman, curated from all of our editions in Hong Kong, Singapore, Kuala Lumpur, Bangkok and India.
