The 30-30-30 formula for weight loss with few restrictions
DO you want to lose weight without sacrificing the food you enjoy? The 30-30-30 method might help. It consists of eating 30g of protein in the first 30 minutes after waking up, followed by 30 minutes of exercise.
This morning routine, made popular by Timothy Ferris in his book ‘The 4-Hour Body’, was recently revived on TikTok by biologist Gary Brecka. It involves incorporating 30g of protein into your breakfast, to be consumed 30 minutes after waking up, followed by 30 minutes of low-intensity exercise.
It promises weight-loss results without having to follow a restrictive diet or count calories. This method is a variation of the original rule, which was to reduce your calorie intake by 30 per cent, taking 30 minutes to consciously enjoy your meal then do 30 minutes of exercise.
But does the 30-30-30 method have scientific grounding or is it just a fanciful fad?
PROTEIN HELPS YOU FEEL FULLER FOR LONGER
Can eating a high-protein breakfast within 30 minutes of waking up really be effective for weight loss?
“There is ample scientific evidence showing that consuming more protein, especially during breakfast, can help reduce calorie consumption throughout the rest of the day, as protein helps you feel fuller for longer,” dietician Josten Fish told ‘Health’ magazine.
“Eating an adequate protein-rich breakfast can help stabilise blood sugar and combat insulin resistance, a cause for stubborn weight loss,” adds Michelle Routhenstein, a dietitian nutritionist and cardiology dietitian, who also spoke to ‘Health’ magazine.
Sources of protein can include eggs, oats, lean meats, fish, lower-fat dairy products (Greek yogurt, cottage cheese) and nuts.
LOW-INTENSITY EXERCISE
As for exercise, this method recommends low-intensity cardio exercises, keeping the heart rate at around 135 beats per minute or under. These can include brisk walking, cycling, swimming and using an elliptical trainer.
However, exercising 30 minutes after a meal may not be the best idea, according to Tara Schimdt, lead dietitian at the Mayo Clinic, interviewed by ‘Today’.
“Any exercise is going to help bring your blood sugar down, so it’s absolutely beneficial. But I don’t think we have a lot of research to suggest it needs to be that quickly after a meal.”
As for the intensity of the workouts, exercise physiologist and dietician Jason Machowsky said this approach to “burning fat” could be ambiguous.
“Lower intensity exercise is going to burn a higher percentage of calories coming from fat,” he said. But, as he told ‘Today’, higher-intensity exercise may burn more calories in total. He said the key to weight loss is the caloric deficit, which means burning more calories than you consume.
As for the timing of exercise, working out in the morning seems optimal for health.
Recent research published in the journal ‘Obesity’ reveals that exercising between 7am and 9am can be beneficial for weight loss.
However, bear in mind that the effectiveness of the 30-30-30 method depends on each individual’s baseline activity level and current lifestyle habits.