Trendy diets and fitness fads come and go, but the 30-30-30 rule has seemed to stick around. The method, which emphasizes consuming protein and exercising after waking up in the morning, is surprisingly simple. But proponents of the 30-30-30 rule claim it’s a fast and effective way to lose weight, burn fat and boost overall health, it could help you establish a healthy morning routine. Although the 30-30-30 rule was recently popularized on social media, it’s not new. The straightforward approach to setting up your day focuses on the number 30 and applies it to food and exercise.
What is the 30-30-30 Rule?
The 30-30-30 rule requires taking the following steps every morning: eat 30 grams of protein in the first 30 minutes after waking up, followed by 30 minutes of low-intensity, steady-state exercise. Besides these, the 30-30-30 method does not involve making any other changes to your diet or workout routine - no counting calories, no restricting and no intense workouts. It's worth noting, the names sound similar, but the 30-30-30 rule has nothing to do with the viral 12-3-30 workout which involves a treadmill.
Breaking Down the Components
The 30-30-30 plan isn't even really a diet, at least in the traditional sense, but more of a daily practice intended to lay the foundation for a solid morning and successful day.
- 30 grams of protein: Consuming this amount within 30 minutes of waking.
- 30 minutes: The time window to eat protein after waking up.
- Low-intensity cardio: 30 minutes of steady exercise, keeping your heart rate below 135 beats per minute.
Does the 30-30-30 Method Work?
It's difficult to say definitively if the 30-30-30 rule works for weight loss and how it compares to other diet or fitness methods because it has not been studied rigorously, Tara Schmidt, lead registered dietitian at the Mayo Clinic, tells TODAY.com. The effectiveness of any diet or fitness routine also depends on the individual, their health and lifestyle, and their goals. However, the 30-30-30 method can be broken down into its individual components, which have been researched more extensively.
The Science Behind the Rule
While there’s no magic to the 30-minute window for eating breakfast, eating early is probably a good idea. One recent study in BMC Nutrition showed that the earlier people ate after waking, the healthier their breakfast, perhaps because they weren’t crunched for time. Another study in the European Journal of Nutrition suggests that eating early is associated with better metabolic health, including insulin function, in men, perhaps because blood sugar processing is most efficient after a night of sleep.
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Protein Intake
Research suggests that high-protein diets can reduce body fat and maintain muscle mass by keeping you full and satisfied so you eat less overall. Experts recommend 1.2 to 1.6 grams of protein per day for every kilogram of your body weight. A recent study review published in Nutrition Reviews even showed an association between high-protein morning meals and greater muscle mass.
Early Breakfast
Eating breakfast can fuel the body for the day, keep you feeling full, and aid with blood sugar control, but does it "catalyze" weight loss? Research is mixed. According to the National Weight Control Registry, a research study of adults who've lost at least 30 pounds and maintained their weight loss for one year or longer, 78% of subjects reported eating breakfast every day, says Schmidt. The study suggests breakfast may be a factor in their success. The idea that breakfast "kick-starts" your metabolism is more of a myth. Simply eating breakfast won’t directly cause weight loss, but it could catalyze healthier habits.
Low-Intensity Exercise
Any exercise is going to help bring your blood sugar down, so it’s absolutely beneficial. But she doesn’t think it needs to happen so soon after a meal. Fitness experts often recommend a combination of LISS and high-intensity interval training (HIIT) for weight loss. LISS is great for endurance, while HIIT helps you gain muscle mass while losing fat, TODAY.com previously reported.
Potential Benefits of the 30-30-30 Method
- Improved Satiety: Eating 30 grams of protein first thing in the morning can help inhibit appetite and reduce caloric intake during the day.
- Better Blood Sugar Control: Research suggests that consuming protein at breakfast can stabilize your blood sugar.
- Increased Physical Activity: A rule like this could keep you honest about exercise. As many of us are lacking in physical activity, this can be a benefit, especially getting active first thing in the morning before potentially sitting all day at a desk.
- Mindfulness: A less obvious benefit of the 30-30-30 plan is mindfulness. It gets you thinking about food, your nutrition plan for the day, how you can squeeze in exercise, and hopefully the quality of what you are eating.
- Weight Management: Engaging in morning exercise, however, may amplify weight loss, possibly due to its connection to consistency, habit formation, and improved self-regulation.
- Habit Formation: By adhering to a wholesome routine like the 30-30-30 method and sticking with it for the long haul, you could give your body a chance to perform optimally.
Potential Downsides of the 30-30-30 Method
- Lack of Specific Research: There are no direct research studies that examine the exact 30-30-30 method and its effect on a group of individuals at this time. Plus, while 30-30-30 is simple and easy to remember, its simplicity could be a problem.
- Calorie Deficit is Key: Although protein is an excellent macronutrient that our body needs to function, weight loss primarily stems from a calorie deficit. During a calorie deficit, our body taps into stored fat as its source of energy, leading to weight loss.
- One-Size-Fits-All Workout: The 30-30-30 plan “does not address whether each individual may need a different level of physical activity to best meet their own health needs. Low-intensity cardio has had mixed results in research studies.
- Neglecting Overall Diet Quality: The 30-30-30 method doesn't impose restrictions on the consumption of carbohydrates or fats during breakfast. This lack of specificity may lead some individuals to interpret the method liberally, potentially justifying the inclusion of less healthy options like pancakes, fruit smoothies, and other carb-rich foods, as long as 30 grams of protein are present.
- Sustainability: Not everyone will find the 30-30-30 system easy to implement. For some people, finding five minutes in the morning for a cup of coffee can be challenging.
How to Follow the 30-30-30 Rule
Meeting the protein and exercise requirements of the 30-30-30 diet takes some thought.
Getting 30 Grams of Protein
The recommended dietary allowance (RDA) for protein is 0.8 grams to 1 gram of protein per kilogram of body weight per day. That’s about 60 grams of protein for an 170-pound person. If weight loss, controlling blood sugars, blood pressure and appetite are one of your goals, you may require more protein.
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For high-quality breakfasts with at least 30 grams of protein, try the following:
- Protein Drinks: If you aren’t a big eater in the mornings, protein drinks (whether ready-made or mixed up with protein powder) can help you hit 30 grams fast.
- Eggs: Every large egg has about six grams of protein. Pair a few with lean meat and a high-fiber grain to make it a complete meal. Create an omelet.
- Yogurt: Pick a high-protein, low-sugar yogurt like non-fat Greek yogurt.
- High-Protein Oats: Add lean protein to oatmeal by mixing in egg whites, nut butter, nuts, seeds, quinoa, powdered peanut butter, or protein powder.
Steady-State Cardiovascular Exercise
Steady-state cardiovascular exercise is low- to moderate-intensity and keeps your heart rate constant for an extended period. Experts recommend shooting for 45% to 60% of your maximum heart rate.
Options for your morning 30-30-30 diet cardio workout include:
- A light jog
- Leisurely bike ride
- Swimming
- Brisk walking
Risks of the 30-30-30 Method
Compared to other fad diets and fitness trends, the 30-30-30 rule is far less concerning, says Schmidt. The basic principles - eating a high-protein breakfast and exercising daily - are low-risk. It’s generally safe to consume 30 grams of protein at breakfast. However, some people need to limit their protein intake for medical reasons. Always check with your physician first. Thirty minutes of low-intensity exercise is also safe for most adults. But if you have an underlying condition or injury, check with your doctor before starting a new exercise regimen.
Is the 30-30-30 Rule Right for You?
The 30-30-30 diet probably isn’t the secret to dramatic weight loss, but it could help you establish a healthy morning routine. Be cautious and when implementing any plan, fit it to your own lifestyle needs to make it realistic. The end goal of any nutrition journey is to create healthy and sustainable habits. So ultimately, it depends on calories in versus calories out. You need to be in a calorie deficit to promote actual reduction of fat stores off your body. The impact of 30-30-30 will depend on a person’s baseline activity level and diet.
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