Another day, another TikTok trend. This month, the 30-30-30 method claims to be the “best weight-loss method” out there. Research has told us time and again there is no one best diet. But, in comparison to most plans out there, at least this one’s not so bad. When it comes to nutrition advice via social media, trust me, I’ve heard worse.
The 30-30-30 method refers to consuming 30 grams of protein within 30 minutes of waking, followed by 30 minutes of low-intensity exercise. Biologist Gary Brecka describes the diet on TikTok, which now has more than 17 million views. The advice may have stemmed from Tim Ferriss’ book “The 4-Hour Body,” which encourages people to consume 30 grams of protein within 30 minutes of waking.
The more important question to ask would be, “How does this method compare to my baseline habits?” For someone who typically grabs coffee (with or without the donut) and then goes and sits at their desk for the next 10 hours, this method would likely result in weight loss. However, if the changes don’t also create a caloric deficit, then it’s more of a not-harmful-or-helpful situation.
Remember, too, that more than 30 minutes of low-intensity activity is recommended, whether weight loss is the goal or not. For general health, the Physical Activity Guidelines for Americans recommend 150 minutes of moderate-intensity physical activity and at least two days of muscle strengthening activity each week. For those trying to lose weight, physical activity greater than 225 to 420 minutes per week is recommended, or 200 to 300 minutes for those who have already lost weight and want to maintain. While followers may exercise in addition to the 30 minutes referenced, higher intensity exercise seems to be discouraged, and strength training left out.
To assess whether a weight-loss plan is going to work for you, take a step back to look at the big picture. Ask yourself the following questions:
The benefits of this method stem from what it promotes: eating breakfast, exercise and spreading protein intake throughout the day.
The 30-30-30 method has not been studied rigorously. Even without research, the approach comes with a few known downfalls. Concerns are more associated with the internet’s obsession with diet trends, which tend to include rules and rigidity. Let’s not forget that afternoon exercisers, or those who prefer their protein following breakfast (there is some evidence behind this) will benefit too. Last, it needs to be made clear that “fat-burning” exercise is not as magical as it sounds. Brecka even shares the fact that sitting on the couch would be a fat-burning stage, so encouraging low-intensity exercise without discussing one’s entire fitness could be confusing and unhelpful for the majority of the population.
Regardless of whether a diet ends up on the dietitians-consider-this-good, -bad, or -ugly list, remember that nutrition, lifestyle and weight loss need to be highly individualized. There is no one perfect program, method or diet out there. As always, it is best to consult with your healthcare provider and registered dietitian.
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Shop NowIs 30 the magic number?
A new weight loss and exercise regimen called the 30-30-30 rule has gone viral for its supposed fast track to weight loss and blood sugar control.
The method involves a person consuming 30 grams of protein within 30 minutes of waking up just before completing 30 minutes of a low-intensity workout. It coincides with new research that finds that the two-hour window between 7 and 9 a.m. is the ideal time to exercise to lose weight.
The “30” concept was introduced in the Tim Ferriss book “The 4-Hour Body” and popularized by Gary Brecka, a fitness guru praised by Ultimate Fighting Championship president Dana White for leading him to a substantially healthier lifestyle.
The 30-30-30 approach is earning less flattering reviews from experts who talked to Today this week.
“I would not say that breakfast needs to be eaten within 30 minutes of waking. I would typically say eat breakfast within a few hours. … Not everyone can stomach food that early,” said Mayo Clinic lead registered dietitian Tara Schmidt, who added that “there is a benefit to having 30 grams of protein.”
The Recommended Dietary Allowance is 0.8 grams of protein per kilogram of body weight — or 0.36 grams per pound. For a 150-pound person, that’s 54 grams.
The 30-30-30 rule has gone viral for its supposed fast track to weight loss and blood sugar control.Svitlana – stock.adobe.com
Schmidt recommends adding other foods besides protein to your breakfast, such as fiber-rich fruits, vegetables, and even carbohydrates.
While she notes any fitness is “absolutely beneficial,” the regimen’s post-breakfast timing is giving Schmidt pause.
“I don’t think we have a lot of research to support it needs to be that quickly after a meal,” Schmidt said.
“We keep finding newer ways to do the same thing we’ve been trying to tell people the whole time, which is you need to be exercising, you need to be eating a balanced diet, and it needs to be sustainable,” she added.
The method involves a person consuming 30 grams of protein within 30 minutes of waking up just before completing 30 minutes of a low-intensity workout.Monkey Business – stock.adobe.com
That’s not to say there aren’t benefits to the 30-cubed rule, especially if it’s getting a person to be more active.
“If you’re not doing any exercise and now you’re doing 30 minutes a day of low-intensity cardio, that’s better than nothing,” Jason Machowsky, an exercise physiologist and registered dietitian at Hospital for Special Surgery, told Today.
“The (method) doesn’t seem to be harmful to try, but it’s not one-size-fits-all,” he added, noting that weight loss should simply focus on the number of calories burned.
Machowsky does acknowledge that a psychological factor might come into play with the 30-30-30 rule.
“Some people find the act of exercising in the morning makes them more mindful of their eating choices the rest of the day, so it can have a positive ripple effect,” he explained.