Fitness and gym routines have become a norm in our day-to-day lives. As someone who was once obese, I can attest to the fact that hitting the gym and staying consistent made a drastic change in my lifestyle and health. However, that wasn’t the only thing that helped me with weight loss. I had to be very cautious about my meals, the quantity, quality, and accountability to my coach made it easier to stick to the rules.
However, a new technique called the 30-30-30 rule has recently gone viral on TikTok. It makes weight loss sound so easy with minimal effort, but is it really practical?
Let’s explore the 30-30-30 rule in more detail to determine its practicality and see if it’s truly possible to achieve your weight loss goals.
What is the 30-30-30 Rule?
The 30-30-30 routine is a science-backed weight loss method. It involves consuming 30 grams of protein within 30 minutes of waking up and then engaging in 30 minutes of exercise.
The idea is that this method can help jumpstart fat burning. American entrepreneur and author Timothy Ferriss first described the concept in his book The Four-Hour Body. However, the trend gained massive popularity through biologist Gary Brecka on TikTok.
According to Brecka, weight loss can be achieved easily through this technique, as it helps regulate blood sugar and insulin levels. Today, this trend has millions of supporters on TikTok, many of whom are sharing their experiences, including inspiring transformations and weight loss they attribute to this plan.
This method is straightforward, blending nutrition, exercise, and timing to support fat loss and provide steady energy throughout the day. It is believed to boost metabolism and reduce hunger, particularly in the abdominal area.
How to Follow the 30-30-30 Rule?
- Eat 30g of protein within 30 minutes of waking up. This could include eggs, Greek yogurt, protein shakes, or lean meat.
- Start your day with 30 minutes of low-intensity exercise, such as walking or light cycling.
- Repeat this consistently every day for optimal results.
Why Does It Work?
30 Grams of Protein Early
Any fitness expert worth their salt would recommend a high-protein diet because it supports muscle maintenance, a crucial factor in achieving fat loss. Eating protein in the early morning helps regulate blood sugar levels, reduces cravings, and promotes a feeling of fullness.
Studies have proven that a high-protein breakfast can help control appetite and reduce overall calorie intake during the day.
A simple meal could be:
- 3 scrambled eggs + Greek yogurt
- Protein shake (whey, plant-based, or collagen)
- Cottage cheese with nuts and seeds
- Tofu scramble with veggies
- Chicken breast or turkey slices with boiled eggs
Within 30 Minutes of Waking Up is Where the Magic Happens
Your body has been fasting overnight, so consuming protein soon after waking helps kickstart your metabolism and provides the fuel your body needs to function efficiently in the morning. Delaying breakfast could lead to sugar cravings, overeating, or unhealthy food choices later in the day.
30 Minutes of Low-Impact Exercise
Any type of light exercise at home is ideal, especially on working days. Starting your day with gentle movement helps burn fat, improves blood flow, and sets a positive tone for the rest of the day. Engaging in physical activity after a protein-rich meal allows your body to use that fuel more effectively.
Examples include:
- A brisk morning walk
- Cycling at a moderate pace
- Dance or aerobics at home
- Light bodyweight exercises (lunges, squats, stretches)
Benefits of the 30-30-30 Diet
One of the most significant advantages of the 30-30-30 rule is that it helps you establish healthy habits, and consistently practicing them makes those habits more likely to become part of your daily life.
Starting the day with a high-protein, balanced breakfast also sets a positive tone for the day. The 30-30-30 approach provides a good starting point for individuals who don’t currently follow an exercise routine, helping them build the habit with minimal hassle.
Is the 30-30-30 Rule Safe to follow?
Unlike many other diets popular on social media, the 30-30-30 rule is generally safe to follow. However, one point to keep in mind is that you may not see drastic changes immediately. But your body will begin to respond over time, and you will notice consistency and improvement in your habits.
Although the rules seem flexible and straightforward, there may be times when you overeat because there are no strict guidelines in place. If your high-protein breakfast includes a lot of processed foods, such as bacon or sausage, it may hurt your heart health over time.
This plan encourages low-intensity, steady-state workouts, such as brisk walking. While this is undoubtedly beneficial for overall health, it is worth noting that many health guidelines recommend moderate-intensity activities, which are slightly more vigorous than the 30-30-30 approach. Some research also suggests that incorporating high-intensity workouts helps burn fat more effectively.
Conclusion
Overall, the 30-30-30 rule is generally safe to follow. It can help you adopt a healthier lifestyle and support weight loss when paired with mindful eating and balanced nutrition. Most importantly, focusing on healthy and high-quality food choices is key.
It is also best to find an exercise routine that suits your lifestyle, schedule, and preferences to achieve optimal results.
