Gary Brecka is a Human Biologist who seeks to improve health and fitness by understanding how our physiology works and how the body responds to changes like food. Gary tries to improve the quality of human life and delay aging. He is also the co-founder of 10X Health System.
The Gary Brecka Diet: An Overview
The Gary Brecka Diet, also known as the 30/30/30 method, is a new way to melt fat by consuming protein and minimizing carbohydrates. There is a lot to learn about this method, and whether it really works.
This method aims to lose weight by dieting and exercising, and tries to improve the human lifestyle by avoiding unnecessary foods and activities. The Gary Brecka Diet 30/30/30 involves eating 30 grams of protein within the first half-hour (30 minutes) after waking up, and then doing 30 minutes of steady-state cardiovascular workout.
By steady-state cardio, he means the activities that don’t increase your heart rate by over 135 beats a minute.
Understanding the 30/30/30 Method
The Gary Brecka Diet incorporates the 30/30/30 method, which involves consuming 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of steady-state cardiovascular exercise. Steady-state cardio refers to activities that don't elevate your heart rate beyond 135 beats per minute.
Read also: Optimize Performance with Brecka
Goals of the Diet
The first goal of the Gary Brecka method is to lose weight or melt fat. But the point is that our body first burns sugar (glucose), then goes to glycogen (sugar stored in the liver and muscles), and then burns lean muscle or fat.
To understand how this method can help us melt fat, we need to learn how it can affect our bodily functions.
How the 30/30/30 Diet Causes Fat Loss
When you eat a high-carbohydrate diet (bread, pasta, rice, grains, fruits, etc.), your blood sugar level goes high. As a response, your body produces insulin “to block other forms of energy utilization in the body”, as Brecka puts it.
It means that when insulin is high, we cannot burn fat. So, if we can limit insulin production by eating low-carb foods, we can boost weight loss.
A 2003 study supported this idea and showed that suppressing insulin secretion can lead to weight loss in obese adults [1].
Read also: Comprehensive Guide to the Gary Brecka Diet
So, to avoid insulin secretion and boost fat burn, you need to consume protein first thing in the morning, followed by low-intensity exercise because, according to Brecka, “You lose fat at rest. As soon as you go hammer down, your body switches sources. It will switch to lean muscle unless you have amino acids in your bloodstream”.
According to a 2009 study, the fat-burning zone is between 67.6% and 87.1% of maximal heart rate [2].
It means that to burn fat, you need to keep your heart rate at about 70% of your maximum heart rate. Your maximum heart rate is your age minus 220, meaning if you are 32 years old, your maximum heart rate is 220 - 32 = 188. 70% of 188 equals ~131.
Regulating Hormones
Insulin is one of the important hormones affected by protein. A 2014 study showed that individuals with type 2 diabetes who consumed high-protein breakfasts experienced lower glucose response after the meal [5].
A 2019 study on the effects of a high-protein breakfast on appetite-related hormones (Peptide YY (PYY), and Glucagon-like Peptide-1 (GLP-1)) found that PYY levels were significantly higher after the high-protein breakfast than the high-carbohydrate breakfast.
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It also showed that the postprandial GLP-1 concentration was higher after the high-protein breakfast than after the high-carbohydrate breakfast [6].
It all means that consuming a high-protein meal can improve insulin hormone, which affects different body functions and weight loss.
Potential Benefits of the Gary Brecka Diet
The Gary Brecka Diet is low in carbs and refined sugars. Those who follow his low carb, high fat diet recommendations may experience improved metabolic health, a decreased risk of heart disease, and a reduction in appetite.
Stable Blood Sugar
One of the primary benefits of the Gary Brecka approach is the stabilization of blood sugar levels. By prioritizing protein and limiting refined sugars and carbohydrates, the diet helps prevent drastic spikes and crashes in blood sugar, reducing cravings and promoting a more consistent energy level throughout the day.
Reduced Inflammation
Gary Brecka warns about the hidden dangers of refined sugar and seed oils (like canola, corn, soy, and sunflower oil). By emphasizing organic and unprocessed foods, the diet aims to lower inflammation in the body. Chronic inflammation is often linked to stubborn weight gain and various health issues. Reducing inflammation can support overall well-being and facilitate weight loss.
Hormone Balance
Hormones play a significant role in how the body stores fat and manages hunger. The Gary Brecka Diet, with its focus on protein and healthy fats, supports hormone balance. A high-protein breakfast, for example, has been shown to improve blood pressure, HDL cholesterol, and insulin resistance.
Gary Brecka’s Diet Food List
Gary Brecka focuses on organic and unprocessed foods and low levels of vegetables. On a Gary Brecka Diet, your daily calories must come from these sources with these ratios: 70-75% fat, 20-25% protein, and 5-10% carbohydrates.
Here are the lists of the foods he eats and suggests:
- Animal-Based Protein Sources: Grass-fed ribeye steak, grass-fed ground beef, line-caught salmon, pasture-raised free-range eggs, etc.
- Non-Starchy Vegetables: Broccoli, asparagus, arugula, brussels sprouts, leafy greens, summer squash, bell peppers, etc.
- Healthy Fats: Olive oil, avocado oil, coconut oil, grass-fed butter, ghee, tallow
- High-Fat, Low-Calorie Dairy: Cheese, plain Greek yogurt, heavy cream, etc.
- Fruits: Avocado, raspberries, blueberries, strawberries, blackberries, etc.
- Hydrogen Water
- Sea Salt
Foods to Avoid
Another good point about the Gary Brecka Diet is that a wide range of people can try it, and it is not specific to a certain group of individuals. Gary Brecka also recommends avoiding certain foods, including:
- Whey Protein: Instead of whey protein, which can increase insulin levels, Gary suggests vegetable-based protein supplements, like multi-collagen protein.
- Table Sugar
- Refined Sugars
- Non-Organic and/ or GMO Vegetables
- Industrial Processed Seed Oils
- Flavored Yogurt
- White Rice
Who Is a Good Candidate for the 30/30/30?
According to Brecka, a 30/30/30 method is effective for individuals struggling with weight loss despite regular exercise and diet.
It can also be useful for those who are looking for diets without calorie counting. Also, those who seek ketogenic diets can try the Gary Brecka Diet.
Potential Downsides and Considerations
Although the Gary Brecka Diet can lead to these health benefits by consuming protein, we need to consider the other side of the story to choose a diet based on our current health status and avoid health problems.
Not Enough Research Has Been Done on the Gary Brecka Diet
The Gary Brecka Diet is not backed by sufficient scientific studies, and the 30-30-30 method has not been fully studied as an independent approach.
So, we need to be cautious in trying trending methods. It is wise to consult healthcare professionals first to receive a personalized plan based on your health status and needs.
Exercise Timing Is Not the Only Factor
Although the 30/30/30 method focuses on exercising in the morning after breakfast, doing exercises in the afternoon can also be helpful.
A 2013 study suggested that there are various factors affecting the effectiveness of physical activity, including age, gender, type of exercise, intensity level, duration, frequency, diet, sleep quality, recovery, hormonal status, and more.
So, the time of exercise is not the only factor that coaches, athletes, and scientists need to take into account [11].
Fat-Burning Exercise Is Not Magical
Despite the rumors, the fat-burning exercise in the 30/30/30 method is not magically leading to results. Brecka even points out that sitting on the couch would be a fat-burning stage.
So, you need to consider your entire fitness and diet to be able to come up with a plan that works for you. Claiming that one approach works for everybody is not scientific or even logical.
Not Suitable for Everyone
The Gary Brecka Diet may not be suitable for:
- People with kidney problems because of the diet’s high protein load.
- Pregnant or breastfeeding women because they have special nutrient needs.
- Athletes who need high levels of carbohydrates for performance.
- People who dislike eating in the morning, as it may cause nausea.
Potential Risks of a Ketogenic-Style Diet
Limited consumption of carbohydrates can cause the body to experience what is known as keto flu. Symptoms can include: fatigue, nausea, constipation, dizziness.
Staying well-hydrated, as recommended on the Gary Brecka diet, can help avoid the symptoms of keto flu, flush out toxins, and support digestion. Ketogenic-style diets can also increase your chance of kidney stones and low blood sugar. For long-term sustainability, it’s important to monitor the food and supplements you are taking to avoid vitamin deficiency.
A ketogenic diet is not advisable if you have: chronic kidney disease, an eating disorder, diabetes, unless under the supervision of a doctor, liver failure or pancreatitis.
Step-by-Step Daily Routine on the Gary Brecka Diet
Here is what a typical day looks like on the Gary Brecka Diet:
- 7:00 AM: Wake up and drink water with sea salt or electrolytes.
- 7:15 AM: Eat 30 g protein (example: 4 eggs + Greek yogurt OR whey-free protein shake).
- 7:45 AM: 30 minutes of steady-state cardio (brisk walk, light cycling, incline treadmill). Keep your heart rate around 120-135 bpm.
- 9:00 AM: Coffee/tea without sugar
- 12:00 PM: Eat lunch, including fatty protein with low-carb vegetables.
- 6:00 PM: Eat dinner similar to lunch, but also add healthy fats.
- 8:00 PM: Take supplements like vitamin D3, B-complex, and magnesium. This step is optional.
Gary Brecka Supplements
Brecka mentions the following supplements as necessary and useful for boosting health:
- Vitamin D3 supports mood, immunity, and energy.
- Thiamine (B1) helps convert food into energy.
- Trimethylglycine (TMG) supports methylation and detox.
- B-Complex covers a wide range of cellular functions.
Please note that these are Gary’s recommendations, not universal needs, so consult a healthcare professional and check bloodwork before supplementing.
Gary Brecka Diet Results: What to Expect?
Although the diet shows results differently in different individuals, a general timeline of the Gary Brecka Diet results can include:
- Short-Term Results (2-4 weeks): Appetite reduction, less sugar craving, mild fat loss
- Medium-Term Results (2-3 months): Fat reduction, more stable energy, improved workouts
- Long-Term Results (6+ months): Possible plateau unless calories or exercise are adjusted
Tips for Following The Gary Brecka Diet
Whether you have tried ketogenic diets before or are new to elimination diets, the following tips can help you boost your results.
- Consume eggs, Greek yogurt, lean meats, tofu, or protein-rich smoothies.
- Drink enough water during the day to avoid dehydration and boost metabolism.
- Try moderate intensity exercises, like brisk walking, jogging, cycling, or swimming, so your heart rate won’t exceed 135 beats per minute.
- Pay attention to how your body responds to the 30/30/30 method and adjust accordingly.
- Although this diet can provide enough nutrients, you can consume supplements, if necessary, after consulting a dietitian.
- If you are not hungry in the morning, use a protein shake or collagen smoothie.
- If you are vegetarian or vegan, use pea protein, hemp seeds, lentils, with eggs if lacto-ovo.
- If you can’t stick to the diet, prep protein-rich breakfasts ahead (boiled eggs, Greek yogurt cups, salmon portions).
Gary Brecka vs. Other Diets
- Keto Diet: Both emphasize fat and low carbohydrates, but Gary’s method is about protein timing rather than staying in ketosis.
- Carnivore Diet: Carnivore eliminates plants to maximize ketosis and reduce inflammation, but Gary allows low-carb veggies and berries.
- Tim Ferriss Diet: Tim Ferriss also suggested 30 g of protein within 30 minutes, but Gary adds steady-state cardio.
- Intermittent fasting: IF skips breakfast, while Brecka requires protein early.
Conclusion
Gary Brecka Diet is a simple approach to losing weight by consuming 30 grams of protein within 30 minutes after waking up and doing 30 minutes of steady-state cardiovascular exercise.
This 30/30/30 method can be an effective way to regain health and fitness if you want a simple, structured morning routine; you are okay with low-carb eating; and you struggle with appetite control and energy dips.
But please consult a healthcare professional before starting it to ensure it aligns with your goals and body needs.