Social media is overflowing with weight loss advice, and with more than 200,000 people in the United States Googling "how to lose weight fast" every month, it's no wonder the latest trends gain traction so quickly. One such trend is the 30-30-30 diet, a method that emphasizes eating protein and getting exercise after waking up. The method, which emphasizes eating protein and getting exercise after waking up, is surprisingly simple but has a host of supposed benefits.
But is the 30-30-30 diet another over-hyped health hack, or is it truly backed by science? Can this morning routine actually help with weight loss, and are there any risks?
What is the 30-30-30 Rule?
The 30-30-30 rule involves eating 30 grams of protein within the first 30 minutes after waking up, then completing 30 minutes of low-intensity, steady-state exercise. Besides taking these two steps every morning, this regimen doesn’t require any other changes to your other behaviors or meals - no restricting, counting calories, or intense workouts. Although they sound similar, the 30-30-30 rule is different from the viral 12-3-30 workout, which involves setting a treadmill to an incline of 12 and walking at a speed of 3 miles per hour for 30 minutes. The 30-30-30 rule may be trending, but it’s not new. 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.
Does the 30-30-30 Method Work?
It's hard to say definitively if the 30-30-30 rule works, whether it can lead to fat loss and how it compares to other methods because it has not been studied rigorously, Tara Schmidt, lead registered dietitian at the Mayo Clinic, tells TODAY.com. Additionally, the effectiveness of any diet or fitness regimen can depend on the individual, their underlying health and their goals. However, the 30-30-30 rule can be broken down into its different components, which have been researched more extensively.
Key Components of the 30-30-30 Diet
The 30-30-30 diet focuses on three main components:
Read also: Weight Loss Guide Andalusia, AL
- Consuming 30 grams of protein within 30 minutes of waking up
- Eating breakfast
- Doing low-intensity exercise first thing in the morning
Let's take a closer look at each of these components.
Protein and Weight Loss
Protein is a key part of the 30-30-30 diet, and it is essential, no matter if you’re trying to lose, gain or maintain your weight. Your body uses protein for many functions, like repairing muscles and bones. It takes more energy to digest protein than fat or carbs, so you burn more calories eating it. “Protein breaks down more slowly and can help temper blood sugar spikes,” Dr. Schmidt adds.
The recommended daily allowance (RDA) for protein, for both men and women, is 0.8 grams per kilogram of body weight, per the Institute of Medicine’s dietary reference intake recommendations. For an adult weighing 150 pounds or 68 kilograms, that’s about 54 grams of protein per day. What’s considered a “high-protein diet“ depends on the individual and their body size.
There's evidence that eating protein at breakfast can help with satiety, or feeling full, as well as blood sugar control and insulin resistance, the experts note. Protein can also help curb 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.
Consuming protein at breakfast can also support that fat-burning goal. "By consuming 30 grams of protein within the first 30 minutes of waking up, individuals can jumpstart their metabolism and provide their bodies with essential nutrients," said Fish.
Read also: Beef jerky: A high-protein option for shedding pounds?
Nutritious high-protein breakfast choices include eggs, lean meats, beans, greek yogurt, ultrafiltered milk, nut butters and protein shakes, says Schmidt. Ferriss says his "dream breakfast" is two to three eggs, lentils or black beans, and a green leafy vegetable, such as spinach. "If you drink coffee or tea, instead of using milk, use one to two tablespoons of full-fat cream instead, and then if you want a little bit of flavor, add some cinnamon," Ferriss says in an Instagram post.
However, the source of your protein matters. For example, protein shakes usually have around 30 grams of protein but may be high in carbs and sugars. Also, while eating 30 grams of protein first thing in the morning, as the diet suggests, may seem extreme, Dr. Some people with certain health conditions, such as diabetes, may need to eat on a schedule to regulate their blood sugar. For most others, a regular meal routine can help prevent overeating.
The Importance of Breakfast
We've all heard the saying, "breakfast is the most important meal of the day." Eating a nutritious breakfast helps fuel the body for the day and has numerous other benefits, but does it actually catalyze weight loss? It depends. "The evidence that we have supporting breakfast for weight loss is rated as fair," says Schmidt. In the National Weight Control Registry, a research study which includes adults who have lost at least 30 pounds and kept it off for one year or longer, 78% of subjects reported eating breakfast every day, says Schmidt. According to the study, eating breakfast was a common characteristic among those who maintained long-term weight loss, suggesting it may be a factor in their success. "We don't know exactly why," says Schmidt. While some claim breakfast helps or boost metabolism, the evidence to support this is lacking, the experts note. A 2022 analysis found that those who ate a bigger breakfast did not burn calories any faster, TODAY.com previously reported.
However, while eating protein early in the morning can help fill you up and keep your blood sugar stable, there is no reason to eat within 30 minutes of waking up. “The timing doesn’t offer significant benefits,” says Dr. “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," says Schmidt.
Low-Intensity Exercise and Weight Loss
The final step of the 30-30-30 method is to do 30 minutes of low-intensity, steady state (LISS) cardiovascular exercise after breakfast. LISS exercise increases your heart rate, but not too rapidly, so you can sustain steady, moderate exertion over a longer period of time without getting out of breath. Examples of LISS cardio include brisk walking, biking, swimming or using an elliptical.
Read also: Inspiring Health Transformation
Some people may find that 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,” says Machowsky. Others may find that morning exercise is easier to make a consistent habit, Schmidt adds.
However, morning workouts are not sustainable for everyone. Exercising in the morning should never come at the expense of sleep, the experts note. If you're sleeping too little in order to squeeze in an early workout, it may be time to reconsider your routine. Sleep is essenftial for overall health, and not getting enough can make it harder to lose weight, TODAY.com previously reported.
While cardio exercise early in the morning has benefits, exercise at any time of day is beneficial. In fact, many studies have tried to pinpoint the “best” time to exercise, Dr. “Any exercise is going to help bring your blood sugar down, so it’s absolutely beneficial,” says Schmidt. But she doesn't think it needs to happen so soon after a meal.
Potential Benefits of the 30-30-30 Diet
- Improved satiety and reduced cravings: A high-protein breakfast can indeed make you feel full longer and reduce cravings throughout the day, making it easier to manage your calorie intake. A 2021 meta-analysis showed that a high-protein breakfast could reduce cravings and keep you feeling full for longer.
- Better blood sugar control: Eating 30 grams of protein first thing in the morning can help inhibit appetite and reduce caloric intake during the day," Ferriss says in a video posted on his YouTube channel. There's evidence that eating protein at breakfast can help with satiety, or feeling full, as well as blood sugar control and insulin resistance, the experts note.
- Increased energy levels: A 2013 study showed that swapping a carbohydrate-and fat-rich breakfast with a protein-rich breakfast could help keep energy levels longer.
- Potential for fat burning: Lower intensity exercise is going to burn a higher percentage of calories coming from fat," says Machowsky.
- Establishment of healthy habits: 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,” says Machowsky. Others may find that morning exercise is easier to make a consistent habit, Schmidt adds.
Potential Downsides of the 30-30-30 Diet
- Lack of scientific research: The claims made by the Gary Brecka diet are not backed by scientific research.
- Rigidity and potential for unsustainability: The 30-30-30 diet is rigid, and it might be difficult for people with early schedules or small children to follow.
- Oversimplification of weight loss: The 30-30-30 diet is not magic,” Dr. Schmidt says. “Everybody is looking for a quick fix; unfortunately, it doesn’t exist. To lose weight, your body needs to use more calories than it takes in.
- Neglect of other important factors: The timing of exercise is not the only factor that determines its benefits.
- Misleading claims about fat burning: Gary Brecka's claim that the 30/30/30 diet's fat-burning exercise will help you magically lose fat seems unscientific.
- Potential digestive issues: Additionally, some people may experience digestive issues if they eat close to working out.
Is the 30-30-30 Diet Right for You?
The impact of the 30-30-30 method will depend on a person's baseline activity level and other habits, the experts emphasize. "Ask yourself: Are the (30-30-30 steps) improvements upon those current habits?” says Machowsky. "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," Machowsky adds. If you're doing higher-intensity or longer workouts every day and cutting back in order to do the 30-30-30 method, then you might not burn as many calories as before, the experts note.
The 30-30-30 method might not be right for you if:
- You're not hungry in the morning
- You can't stomach a protein-rich breakfast
- You can't wake up early enough for morning workouts
- You have certain medical conditions, such as kidney disease
If you can't stomach a protein-rich breakfast or can't wake up early enough for morning workouts, the 30-30-30 method might not be right for you, the experts note. "But it doesn’t mean that you can’t try it and see how your body responds," he adds.
Important Considerations
- Calorie deficit: The main strategy that guarantees weight loss is being in a calorie deficit, Schmidt says. If the 30-30-30 method doesn't result in you burning more calories total than you consume, then you aren't likely to lose weight, the experts note.
- Sustainability: "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," says Schmidt.
- Individual needs: "Some people are hungry in the morning and other people aren't, so I wouldn't go force feeding yourself," says Machowsky.
- Medical advice: Always check with your physician first," Schmidt adds.