by Maybe YOU saw it 30-30-30, the three-part morning routine was being talked about as a weight loss miracle on TikTok. The simple approach to setting your day focuses on the number 30 (of course) and involves food and exercise.
The 30-30-30 plan is not 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 a successful day. Although some 30-30-30 proponents argue that this approach can help you lose weight.
Can such a simple approach really help with weight loss? And does the whole 30-30-30 thing even check out scientifically? Let’s dig in.
What is the 30-30-30 Diet?
THE 30-30-30 PLAN It blew up when biohacker Gary Brecka described it on TikTok, although the diet itself traces back to a 2010 book The Four Hour Body by Tim Ferriss. The method is simple: Eat 30 grams of protein within 30 minutes after waking up. Then, do 30 minutes of steady, low-intensity cardio with your heart rate below 135 beats per minute.
Many social media influencers tout 30-30-30 as a weight loss strategy (Brecka says he’s never seen a “strip fat off a person” diet like this one.) how 30-30-30 works for fat loss : by eating a protein-rich breakfast, you protect your muscles so that you burn fat, not lean mass, during the following workout.
Does the 30-30-30 diet work?
That’s kind of a complex question, largely because 30-30-30 is based on several key good health practices, it oversimplifies diet and exercise by leaving out some critical components.
But let’s start first with what makes sense.
Protein is a Smart Breakfast Staple.
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.
So why not start with 30 grams first? “This method allows us to get a good dose of protein first thing in the morning, which can help us reach protein goals for the day a little easier,” says Sarah Keathley, MS, RD, LD, a nutritionist at Top Nutrition Coaching. A review of recent studies published in Nutrition Reviews even showed an association between high protein morning meals and greater muscle mass.
An Early Breakfast is a Good Breakfast.
While there is no magic to the 30-minute window for eating breakfast, eating early is probably a good idea. One recent study i BMC Nutrition it showed that the sooner people ate after waking up, the healthier their breakfast, possibly because they were not pressed 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, possibly because blood sugar processing is most efficient after a night’s sleep.
A Morning Workout Can Help You Move.
A rule like this could keep you honest about exercise. “Since many of us lack physical activity, this can be an advantage, especially being active in the morning before sitting all day at a desk,” says Keathley.
You Start Thinking About Your Health Immediately.
A less obvious benefit of the 30-30-30 plan is mindfulness, says Kathleen. “It makes you think about food, your nutrition plan for the day, how you can squeeze in exercise, and hopefully the quality of what you’re eating,” she says.
That’s all the good stuff. And it is good. But when 30-30-30 falls flat, the science isn’t proven yet if there’s any magic in the combination approach. More research is needed to show whether combining them in this way works. “There are no direct research studies examining the exact 30-30-30 method and its effect on a group of individuals at this time,” says Keathley.
Furthermore, although 30-30-30 is simple and easy to remember, its simplicity can be problematic. Here are the disadvantages of the strategy.
30-30-30 Ignore Calories.
You could technically meet your 30 gram morning protein needs with the Breakfast Baconator™ combo from Wendy’s. But that meal probably won’t help you lose weight at 710 calories and a respectable 1 gram of saturated fiber.
“Although protein is an excellent macronutrient that our bodies need to function, weight loss is primarily caused by a calorie deficit,” says Keathley. “During a calorie deficit, our bodies tap into stored fat as an energy source, resulting in weight loss.” (Here’s how to find your daily calorie count.)
The One-Size-Fits-All Operating Plan May Not Work for You…
The 30-30-30 plan does not address whether each person would need a different level of physical activity to best meet their own health needs,” says Keathley.
…Or Work at all.
Low-intensity cardio has had mixed results in research studies. In a study published in Medicine and Science in Sports and Exercise, middle-aged people who did exercises like the light steady cardio in the 30-30-30 plan didn’t lose weight over 24 weeks. Another study published in the journal Obesity showed that similar levels of exercise helped participants lose about six pounds in 12 weeks, but it didn’t matter whether they worked out in the morning or at night.
“Exercise alone rarely results in weight loss,” says Leanne Redman, MS, Ph.D., FTOS, professor of clinical sciences at the Pennington Biomedical Research Center, “and there are several reasons for that. “
Your morning workout can only do so much. For one, if you don’t track total exercise and make adjustments to your diet, you can eat more calories than you burn. In addition, often when we burn calories during exercise, we burn less elsewhere throughout the day, “so the net effect of exercise on daily calories is small for most people,” he says. she
Should You Do The 30-30-30 Diet?
COULD? THE 30-30-30 diet is probably not the secret to dramatic weight loss, but it could help you establish a healthy morning routine. “Be careful and when implementing any plan, adapt it to your own lifestyle so it’s realistic,” says Keathley. “The ultimate goal of any nutrition journey is to create healthy, sustainable habits.”
For a quality breakfast with at least 30 grams of protein, try the following:
Protein Drinks
If you don’t eat a lot in the morning, protein drinks (either ready or mixed with protein powder) can help you gain 30 grams quickly. Check out our favorite recipes.
Eggs
Each large egg has about six grams of protein. Pair a few with lean meats and high-fiber grains to make it a complete meal. Or make egg bites. Create an omelet. The options are endless,” says Keathley.
Yogurt
Choose a high-protein, low-sugar yogurt such as non-fat Greek yogurt. Try our personal favourites.
High Protein Oats
Add lean protein to oatmeal by mixing in egg whites, nut butters, nuts, seeds, quinoa, powdered peanut butter, or protein powder.
For more science-backed weight loss tips, check out The 40 Best Ways to Lose Weight – and Keep It Off.
