Lose weight without forbidding anything: does the 30-30-30 rule work?

A new eating regimen called the “30-30-30 rule” is gaining popularity. Many claim that the method is effective for weight loss. Whether this is true, we find out with an expert.

What is the 30-30-30 rule?

The method involves eating 30g of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity exercise. Apart from these steps, the 30-30-30 rule does not require any changes in other meals or behaviors, restrictions or calorie counting.

This 30-30-30 morning routine was originally described by American author Tim Ferris in his book, The Perfect Body in 4 Hours. According to him, this approach helps accelerate the loss of body fat.

On the Web, the 30-30-30 rule has gone viral thanks in part to biologist Gary Brecke, who talks about how to improve physical and mental health.

In two videos, each with more than 19 million views so far, Gary Breca praises the 30-30-30 rule and explains how it promotes weight loss and blood sugar control. The biologist claims that this method helps the body burn fat without losing muscle mass, and you can see results in as little as a month.

Does the 30-30-30 method work?

It is hard to say for sure if the 30-30-30 rule works and if it can actually lead to weight loss because it has not been thoroughly studied. There are no studies on the subject yet. Moreover, the effectiveness of any diet or fitness regimen depends on the individual and their goals.

Benefits of the 30-30-30 rule

The benefits of this method are that it includes breakfast, exercise, and an even protein intake throughout the day.

Eating protein-rich meals in the morning is useful for limiting excess or empty calories mid-morning. This increases satiety and keeps you from unnecessary snacking throughout the day.

Also, some studies show that consuming protein for breakfast improves blood pressure, HDL cholesterol levels and insulin resistance.

However, it’s important to choose the right type of protein to consume here – they’re not all equally beneficial. If you eat two eggs and Greek yogurt, for example, that would be appropriate. If you choose fried sausages or steak for breakfast, it will have the opposite effect – it can increase cholesterol and inflammation in the body.

Minuses of the 30-30-30 rule

The main disadvantage of the method, perhaps, is that it has not been thoroughly studied. Therefore, it cannot be said that the 30-30-30 rule stimulates weight loss or has other positive health effects.

Moreover, such a schedule does not take into account the individual characteristics of a person: his habitual lifestyle, schedule, level of physical activity and the presence of diseases. When exercising in the morning hours, one should still emphasize carbohydrates rather than protein, which will provide the energy needed for exercise.

Lifestyle and weight loss should be strictly individualized. There is no single perfect program, method or diet. If you want to lose weight, it is best to consult with your doctor and a registered dietitian.

Názor lekára

gastroenterologist, nutritionist

“The 30-30-30 rule is really associated with Tim Ferris’ book “Perfect Body in 4 Hours” published in 2010. Although there is no direct mention of the method in the classical sense in the text, its essence is closely related to the principles outlined by the author of the work in his publication.”

Tim Ferris emphasizes the importance of protein in the morning meal and focuses on consuming protein foods within the first 30 minutes of waking up. The main goals of this approach are to boost metabolism, keep you feeling satiated throughout the day, as well as preventing stress from “eating” and maintaining muscle mass while losing weight.

As for exercising 30 minutes after protein intake, this advice can be interpreted as part of Ferris’ general recommendation to organize one’s diet and exercise regimen in such a way that they mutually reinforce each other to maximize body composition results.

However, the specific “30-30-30-30” rule in the context of exercise and protein is not directly described in the book; rather, it is a simplification and combination of several ideas from the author of the work.

It is important to remember that any nutrition or exercise plan should be tailored to individual physical needs and capabilities, and it is recommended to consult with an expert before starting any new nutrition or exercise program.

How to eat right for better health and weight loss?

Proteín

It is important to choose high-quality sources of protein: lean meat (chicken, turkey, veal), fish, eggs, legumes, cottage cheese and some types of nuts and seeds. It is recommended to spread the nutrient evenly over all meals – this helps to maintain a feeling of satiety throughout the day and helps to build muscle mass.

Tuky

First, give preference to unsaturated fats. They help lower blood cholesterol levels and reduce the risk of heart disease. Their sources are olive oil, avocados, many nuts and seeds, fish, flaxseed, sunflower seeds and some other plants.

Second, limit your intake of saturated fats. These are found in animal products and some vegetable oils (such as coconut or palm oil). They should be less than 10% of your total calorie intake per day.

Finally, avoid trans fats. These can be found in processed foods, margarine and some baked goods. Such fats increase levels of “bad” cholesterol (LDL) and can contribute to heart disease.

Sacharidy

It is recommended to choose complex carbohydrates found in whole grains, legumes, vegetables and fruits. They are digested more slowly, providing a longer feeling of satiety and stable blood sugar levels. They are also rich in dietary fiber, which aids in digestion.