A new method for weight loss known as the 30-30-30 rule has gone viral after offering a straightforward morning routine to kick off the day.
With obesity rates climbing worldwide, many are looking for a magic bullet solution to weight loss. While blockbuster appetite-suppressing drugs like Wegovy and Ozempic have dominated headlines recently, another method hinging on starting the day off right has garnered considerable attention on TikTok. The rule originated from Tim Ferriss’ book The 4-Hour Body.
The 30-30-30 rule promoted by Gary Brecka, a podcaster frequently developing content on mental and physical health, has just two steps — both of which must be done in the first hour upon waking.
Consuming 30 grams of protein within the first 30 minutes of the day is the first step. This means eating 1 1/2 cups of Greek yogurt or tofu, five eggs, 10 shrimp, half of a chicken breast, or 2 cups of black beans — all of which have 30 grams of protein.
Next, Brecka says it is important to exercise for 30 minutes — this can be a low-intensity workout such as walking, biking, swimming, or yoga.
As he says in one of two viral TikTok videos, this method can “strip fat off a human being” since it fuels the body through fat while controlling blood sugar levels.
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While the effectiveness of the 30-30-30 rule hasn’t been scientifically tested or proven, there has been some evidence that our protein intake is key to weight loss, as previously covered by The Dallas Express.
A review article in the scientific journal Philosophical Transactions of the Royal Society B suggested that the obesity epidemic has been caused by the modern diet, which is characterized by processed foods and low protein intake. This drives over-eating since a person might still feel hungry despite having consumed significant calories.
“Basically, when you don’t eat enough calories from protein in comparison to calories from carbs and fat, you end up eating more calories in an attempt to meet those minimum protein requirements and can often end up over-eating in general,” Megan Wroe, a registered dietitian, said, according to Medical News Today.
On the other hand, there is considerable debate on whether eating breakfast, no matter the protein content, actually aids weight loss by boosting the body’s metabolism.
“Theoretically it could be beneficial for calorie burn if you’re the kind of person where eating breakfast in the morning makes you feel more energetic and active throughout the day,” Jason Machowsky, a board-certified sports dietitian, told TODAY.
Whatever the case, maintaining a healthy weight through a balanced diet and regular exercise can lower the risk of several negative health outcomes associated with obesity, including heart disease, type 2 diabetes, certain types of cancer, and depression.