Losing Weight Without Dieting? The 30-30-30 Rule You Need to Know!

you want to lose weight without giving up your favorite foods? The 30-30-30 method might be a helpful solution!

Overview of the 30-30-30 Rule Do you want to lose weight without giving up your favorite foods? The 30-30-30 method might be a helpful solution!

This morning routine was first introduced by Tim Ferriss in his book “The 4-Hour Body” as a quick and effective method for weight loss. Recently, it has gone viral on TikTok after being popularized by biologist Gary Brecka. All you have to do is eat 30 grams of protein within the first 30 minutes after waking up, followed by 30 minutes of light exercise.

All you have to do is eat 30 grams of protein within the first 30 minutes after waking up, followed by 30 minutes of light exercise.

This rule promises effective weight loss results without having to adhere to a strict diet or meticulously count every calorie. It’s a variation of the original rule, which involves reducing calorie intake by 30%, spending 30 minutes savoring your meal slowly, and exercising for 30 minutes.

On TikTok, the hashtag #30-30-30 about this weight loss rule has garnered nearly 80 million views. Some users reported losing a few pounds in just a few days, such as coachdhealth, who shared that she lost 2.5 pounds after three days of following this rule. But does the 30-30-30 method have any scientific basis, or is it just a passing trend?

Protein Helps You Feel Fuller Longer Is eating a protein-rich breakfast within 30 minutes of waking up truly effective for weight loss? “There’s plenty of scientific evidence to show that consuming more protein, especially at breakfast, can help reduce calorie intake throughout the day, as protein helps you feel fuller longer,” nutrition expert Josten Fish shared with Health magazine.

“Eating a protein-rich breakfast can help stabilize blood sugar and counteract insulin resistance, a factor that hinders effective weight loss,” Michelle Routhenstein, a nutrition expert and cardiovascular dietitian, revealed to Health magazine. Protein sources include eggs, oatmeal, lean poultry, fish, low-fat dairy products (such as Greek yogurt, cheese), various nuts, etc.

Light Exercise For exercise, this method recommends low-intensity cardio exercises to keep your heart rate around 135 beats per minute or lower. Exercises may include brisk walking, cycling, swimming, and using an elliptical machine. However, exercising within 30 minutes after a meal may not be the best time, according to Tara Schimdt, a top nutrition expert at Mayo Clinic, shared in an interview with Today: “Any exercise will help lower blood sugar, so exercise is truly beneficial. But I don’t think there’s much research supporting exercise immediately after a meal.”

Exercise and nutrition expert Jason Machowsky believes that “fat burning” doesn’t entirely depend on the intensity of exercise. “Low-intensity exercises will burn more fat calories,” he shared with Today. However, according to him, high-intensity exercises may burn more total calories. According to this expert, the key to weight loss is calorie deficit, meaning burning more calories than you consume.

In terms of exercise timing, mornings seem to be the best choice for health. Indeed, a recent study published in the journal Obesity revealed that exercising from 7 to 9 a.m. is beneficial for weight loss. However, it’s important to remember that the effectiveness of the 30-30-30 method will depend on the intensity of activity and the lifestyle habits of each individual.

However, it’s important to remember that the effectiveness of the 30-30-30 method will depend on the intensity of activity and the lifestyle habits of each individual.