The 30-30-30 Diet: Pros, Cons and Tips to Succeed

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The 30-30-30 Diet: Pros, Cons and Tips to Succeed

Keto, Intermittent fasting, and the 30-day diet – we’ve heard of them all before. Certain diets promise drastic weight loss in a drastically short length of time. Not only do these fads put us through the wringer, but their misleading ease makes us belittle ourselves when we inevitably fail. The 30-30-30 diet enters the stage!

After recently going viral on TikTok, proponents say they’ve achieved a significant drop in the scale by following 3 simple sets. So, what exactly is the 30/30/30 diet and can it benefit your wellness journey? Let’s find out!

What is the 30/30/30 Rule Diet

When the theory first appeared in Tim Ferris’ book “The 4-Hour Body” in 2000 it was met with some skepticism: Is this just another preposterous fad? Can it really be that simple?

While the jury is still out on Ferris, his ideals were catapulted on our feed when it sparked curiosity on TikTok. Gary Brecka placed the 30-30-30 method in the spotlight. After going viral, it left people wondering if it could help them lose weight. Although popularized by Brecka, it has since remained hooked in the public consciousness. It’s easy to apply, easy to remember, and appears relatively inoffensive. It has been hailed for shredding excess fat and inspiring a more nutritious diet.

Brecka, a self-titled human biologist, has garnered over 21 million views since praising Ferris’ methodology. Brecka states that to achieve 30-30-30 fat loss results, one needs to eat 30g of protein within 30 minutes of waking up, followed by 30 minutes of steady, low-intensity cardiovascular exercise.

However, before diving head-first into this praised routine, cast a skeptical eye on Brecka’s website, which contains a disclaimer. It states how he is not a licensed health care professional. Before deciding if this may be the right fit for your weight loss journey, talk to your medical provider to ensure that it aligns with your needs and addresses any underlying health conditions.

How to do the 30-30-30 diet

Praised not only for its ease of application but also its’ apparent lifestyle-changing properties. Some dieting fads are notoriously difficult, extreme, and restrictive. The 30-30-30 on the other hand, is catchy, not time-consuming and seemingly easy to follow.

Kickstart your day with 30 grams of Protein

Have you ever been told that breakfast is the most important day? Turns out, they’re not exactly wrong.

The importance of protein cannot be understated. Required for multiple bodily processes such as the repair and growth of muscle and bone and transporting oxygen around the body, it’s defined as an essential macronutrient.

According to studies (ref), including at least 20 grams of protein in your breakfast is a surefire way to suppress hunger and curb cravings. Ingesting protein first thing will help keep insulin levels low. It will help you feel fuller throughout the day, meaning you’re less likely to listen to that tempting voice in your head that wants you to snack.

Greek yoghurt(natural), eggs, turkey bacon and oatmeal are some examples of breakfasts that pack a punch of protein. If you prefer to have your protein powdered, not stirred, an average scoop contains 25 – 30 grams of protein.

Get Your Body Moving: 30 minutes of low-intensity exercise

The next step is to carry out 30 minutes of low-intensity, steady-state (LISS) exercise after your breakfast. Low-intensity workouts such as a brisk walk, a light jog or a swim are popular examples. These 30 minutes of exercise don’t require you to go all out; you should not be panting and should be able to talk comfortably.

During low-intensity workouts, your body prefers to use fat for energy because it lasts longer than other sources. These steady types of workouts are ideal for those looking to burn fat and increase aerobic capacity. For optimum weight loss, experts recommend a combination of LISS and HITT.

Pros and Cons of the 30-30-30 diet plan

Although the 30-30-30 rule has not been studied exhaustively, science has championed matinal protein intake and daily movement for a happy and healthy life.

When compared with previous dieting trends that we’ve seen throughout the years, this is not as alarming nor harmful. While the cons are not risks per se, they are points to reflect on before you start this plan.

Benefits of the 30/30/30 Diet

  • Cultivating Consistency: One of the main benefits of this diet is that it promotes consistency and self-regulation. Incorporating a protein-fueled breakfast and dedicating time to working out each morning is a powerful habit to adopt.
  • Muscle Mass Maintenance: Protein intake can help preserve muscle mass, which is important during weight loss. High protein intake in the morning has also been found to maintain muscle mass in aging populations in comparison to other mealtimes.

Risks of the 30/30/30 Diet

  • Lack of Guidance: While at least 2 hours of your day combined are included in this plan, it doesn’t outline how best to eat for the remainder. Some may require a detailed plan. And while a higher protein intake can result in less snacking and feeling satiated for longer, multiple hours remain unaccounted for.
  • Does It Suit Your Lifestyle: A slight oversight of this diet craze is underestimating the frenzy of mornings for certain individuals. Many spend the early hours of the day completing school runs and preparing breakfast for others, carving out time to exercise and make breakfast may not be feasible.

Is the 30/30/30 diet for you?

There is not a one-size-fits-all diet, unfortunately. The reality of physiology is far more nuanced than that. The ideal diet for an individual must consider age, gender, metabolism, and fitness level, to name but a few.

As we’ve mentioned, the 30-30-30 rule for weight loss is more sensible than most diets. If you think it may be the right plan for you, ask yourself some crucial questions: Is this sustainable for me? Does it provide flexibility? And finally, is this compatible with my lifestyle? For some, they may require an increase in their physical activity in order to lose weight.

When combined with a Spatz Gastric Balloon, the 30-30-30 weight loss meal plan will augment your efforts and construct healthy and durable habits.

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