The 30/30/30 is a weight loss method that involves eating 30 g of protein within the first 30 minutes of your day and following it with 30 minutes of light exercise. This morning routine is rooted in sound science, and it could be a good way to increase your capacity to burn fat while keeping lean muscle.
The purported benefits claim that following this daily regimen will result in weight loss. Unfortunately, there are no strong forms of evidence or research that examine this specific method.
Because all you need to know is that you must consume 30 grams of protein within 30 minutes of waking up each morning, and then follow it up with 30 minutes of low-intensity exercise. I know what you're thinking… THAT'S IT? Yup.
The 30-30-30 method refers to consuming 30 grams of protein within 30 minutes of waking, followed by 30 minutes of low-intensity exercise. Biologist Gary Brecka describes the diet on TikTok, which now has more than 17 million views.
The 30/30/30 method involves eating 30 grams (g) of protein within the first 30 minutes of waking up, and following it up with 30 minutes of exercise. This method was first proposed by Timothy Ferriss in his book "The 4-Hour Body,"1 but was made popular by biologist Gary Brecka on TikTok.
The 30:30:30:10 income planning rule offers a structured approach where individuals allocate 30% of their income to living expenses, another 30% to retirement savings, 30% to investments and 10% for unexpected needs.
A 30-minute walk burns approximately 150–200 calories, depending on individual factors like speed and body weight. Regularly incorporating walking into one's routine, coupled with a balanced diet, effectively promotes weight maintenance or facilitates weight loss, if desired.
Set a realistic timeframe
At one to two pounds per week, losing 25 pounds will take you a little more than 12 weeks, or three months. To lose weight in a healthy manner, you should cut 500 to 1,000 calories a day by eating less and exercising more.
Brecka claims that the 30-30-30 rule helps the body burn fat without losing muscle, and results can be seen in as little as one month.
That plan is called the 30-30-30 rule. It's a simple but catchy idea that encourages you to eat 30 grams of protein within 30 minutes of waking up and then get 30 minutes of low-intensity exercise.
Research shows that eating a breakfast high in protein and fiber-rich foods, like eggs, vegetables, beans, and Greek yogurt, can help improve feelings of fullness and help you eat fewer calories later in the day, encouraging healthy weight loss.
4-5 ounces of meat = a large chicken breast or fish fillet, or a medium-sized steak or chop (also at least 5-10g of fat). Four ounces of meat is about the size of a deck of cards. 1 ½ cups of low-fat cottage cheese or Greek yogurt. 5-6 whole eggs.
Egg Nutrition
Eggs are one of nature's most nutritious foods. Two large eggs contain 16 essential vitamins and minerals and only 160 calories and an incredible amount of nutrition.
Yes. How much, though, depends on what kind of intermittent fasting schedule you're following (more on those schedules, below). People who do some form of full-day fasts usually lose about 10 to 30 pounds over a three-to-six-month period, says Varady.
If you aren't a big eater in the mornings, protein drinks (whether ready-made or mixed up with protein powder) can help you hit 30 grams fast.
The 80/20 rule is super simple: you focus on eating healthy foods 80% of the time and allow yourself to indulge in not-so-healthy foods for the remaining 20%. It's all about striking a balance—getting your body the nutrition it needs while still enjoying your favorite treats without feeling guilty.
Anti-inflammatory foods like cherries, avocados, legumes, nuts, spices and leafy greens all deserve a place in your eating pattern. To increase the anti-inflammatory nutrients in your day, try our number one snack to help reduce inflammation: White Bean & Avocado Toast.
Gary Brecka advocates reducing refined sugars and processed fat in one's diet and promoting eating whole foods instead. His 30-30-30 diet advocates eating 30 grams of protein followed by 30 minutes of exercise within 30 minutes of waking up.