Why You Should Eat Following the ’30-30-3′ Rule, According to a Doctor

A simple yet powerful nutrition concept called “30-30-3” has gone viral, garnering 265,000 views. The Instagram video, which highlights basic nutritional habits, has garnered widespread attention and sparked discussion on social media about the importance of a proper diet for optimal health.

She is Dr. The concept was introduced by Amy Shah, a double board certified physician and nutritionist based in Glendale, Arizona. Shah, who specializes in clinical medicine and allergy/immunology, believes that everyone should learn these nutritional guidelines as early as elementary school.

Shah’s advice, which uses the handle @fastingmd, aims to simplify nutrition for everyone, making it accessible and easy to implement. In an interview with News Weekshe emphasized the importance of these habits, saying: “I want my daughter to know that strong bones, strong muscles, and a strong mind and spirit come from a foundation of good habits and good nutrition.”

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30-30-3 Rule Explanation

During the clip, Shah can be seen standing next to her teenage daughter, who asks: “What is obvious to a doctor and nutritional specialist that is not obvious to others?” Shah responds by explaining the concept:

1. 30 grams of Protein in your First Meal: Shah emphasizes the importance of starting the day with a protein-rich meal. “Having protein in your first meal is a way to improve gut health, curb cravings and balance blood sugar – all of which are affected during perimenopause,” she said. News Week. This advice is particularly relevant for women over 35, who should be counseled about their changing hormones over the next 20 years.
2. 30 grams of fiber during the day: Shah points out that fiber is critical to maintaining a healthy gut microbiome. “Thirty grams of fiber is the amount recommended by doctors to ‘feed’ our good bacteria and to maintain good health,” she explained. Fiber not only supports digestive health but also contributes to overall well-being by regulating blood sugar levels and promoting satiety.
3. Three Probiotic Foods a Day: Incorporating probiotic foods into the diet is essential for gut health. Probiotics are live beneficial bacteria or yeasts that help maintain a healthy balance of gut bacteria, support digestion and boost the immune system. Shah recommends eating three probiotic foods every day, such as yogurt, kefir, and sauerkraut. These foods are rich in probiotics and offer numerous health benefits.

“This is a framework for how you should be eating every day for optimal health,” she says during the clip.

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News Week Also spoke with registered nutritionist Shelley Balls, of Smoot, Wyoming, who said: “New diet trends tend to make me cringe, but I can stand behind this one!”

Balls, who works for Consumer Health Digest, a health and savings content website, explained that the 30-30-3 concept promotes nutrition by keeping things “simple, sustainable and unrestricted.

“Following a long-term 30-30-3 diet can have various health benefits, including improved gut health and weight management, can reduce the risk of certain chronic diseases such as heart disease, diabetes and certain types of reduce cancer, and can even promote mental health,” she said.

“30 grams of dietary fiber may cause gastrointestinal discomfort, especially if you are not already eating a high-fiber diet. If you have kidney disease, the 30-30-3 diet is probably not the diet for you as it is. lots of protein in it, which makes it harder on your kidneys. Talk to your doctor before going on this diet to prevent further damage.”

Shah added how circadian rhythms, which regulate many bodily processes including digestion by regulating proteins and hormones to match energy expenditure throughout the day, are linked to the 30-30-3 concept. She emphasized eating habits that align with these rhythms, such as not eating two to three hours before bed and allowing for a 12 to 15 hour fasting period to support digestive health and metabolic processes.

How To Increase Your Protein Intake

So far, the video shared on July 3 has almost 5,000 likes and more than 40 comments, many from people looking for meal samples because they’re not sure how to reach the goals.

Bonnie Jortberg, associate professor of family medicine and registered dietitian at the University of Colorado School of Medicine, previously said News Week: “Most adults need about 0.75 grams of protein per kilogram of body weight per day.

“For most men, this is around 55 grams per day and for women 45 grams per day. For athletes, it is recommended to increase protein to 1.0 grams per kg of body weight. [But] it’s a myth that you’ll gain muscle when you eat a lot more protein.”

Shah recommends adding probiotic cottage cheese or Greek yogurt parfait with nuts and berries to your first meal or protein shake. Bacon, chicken and eggs also add protein to your diet.

Other comments include: “It is a shame that this kind of teaching is not included in our education system.”

Another user agreed: “Doctors should teach it at every appointment.”

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