Unpacking the 30-30-30 Wellness Trend
If you’re active on TikTok, you may have come across a popular wellness trend dubbed the “30-30-30” method. Associated with potential weight loss and other health benefits, this approach involves a morning routine of protein consumption and specific exercise. But as with any trending health routine, it’s essential to decipher hype from science.
Understanding the 30-30-30 Rule
The 30-30-30 method is a simple approach involving three steps. First, consume 30 grams of protein within 30 minutes of waking up. Second, engage in 30 minutes of low-intensity cardiovascular exercise. Unlike other diet or fitness plans, there’s no need for drastic changes to other meals or behaviors, calorie counting, or restrictions.
Despite similarities in name, this rule is distinct from the 12-3-30 workout, which involves a specific treadmill routine. This particular regimen was initially described by author Tim Ferriss in his book, “The 4-Hour Body“. Ferriss claims that this approach can help catalyze fat loss.
Scientific Backing of the 30-30-30 Method
Although the 30-30-30 method has not been extensively studied, registered dietitian Tara Schmidt from the Mayo Clinic suggests that the effectiveness of any diet or fitness routine will depend on individual goals. However, the three-pronged approach can be broken down and evaluated based on existing research on high-protein breakfasts, early morning meal timing, and low-intensity morning exercise.
There are numerous benefits to eating a nutritious breakfast. However, the evidence linking breakfast to weight loss is rated as “fair,” according to Schmidt. The timing of breakfast may also not be as vital as previously thought. Schmidt suggests eating breakfast within a few hours of waking up, rather than sticking rigidly to the 30-minute timeframe.
High-Protein Breakfast and Weight Loss
The focus on protein in the 30-30-30 rule is noteworthy. A high-protein breakfast can be beneficial in managing hunger and controlling blood sugar levels. The type of protein consumed may be more crucial than its quality when targeting weight loss. High-protein breakfast choices include eggs, lean meats, Greek yogurt, ultra-filtered milk, nut butters, and protein shakes. Schmidt also encourages the inclusion of fruits and vegetables in your morning meal.
Low-Intensity Exercise and Weight Loss
The final step of the 30-30-30 method is 30 minutes of low-intensity, steady-state (LISS) cardiovascular exercise every morning after breakfast. This type of exercise moderately increases your heart rate over an extended period without causing breathlessness. LISS cardio includes activities like brisk walking, biking, swimming, or using an elliptical. It’s an acceptable form of exercise for most people, barring underlying conditions or injuries.
Does the 30-30-30 Rule Aid Weight Loss?
The 30-30-30 method’s effect on weight loss will vary depending on an individual’s baseline activity level and other habits. The crucial factor in weight loss is a caloric deficit, achieved when one burns more calories than they consume. If the 30-30-30 routine does not result in a calorie deficit, weight loss is unlikely.
Potential Risks of the 30-30-30 Method
Compared to other fad diets and fitness trends, the 30-30-30 rule is far less concerning and generally safe for most people. However, it may not be suitable for everyone, particularly those who do not prefer an early morning meal or exercise, or those who need to limit protein intake due to medical reasons. As always, it is recommended to consult with a healthcare professional before starting any new diet or fitness routine.
Original article available on TODAY.com
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