What is the 30 30 rule in weight loss?

Author: Ethan Tremblay  |  Last update: Wednesday, May 14, 2025

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.

Does the 30/30/30 diet really work?

Many TikTok users claim it does. But to definitively say a diet “works” requires scientific evidence. Researchers have not yet studied the 30-30-30 diet, so we don't have hard evidence to back up these claims. “That said, the best diet for long-term weight management is the diet you can follow,” states Zumpano.

What is the 30 30 diet plan for weight loss?

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.

What to eat for breakfast for 30/30/30?

Some effective breakfast choices for doing the 30/30/30 diet plan are:
  • Scrambled eggs with cheese.
  • Smoothie with protein powder.
  • Yogurt mixed with nuts.
  • Cottage cheese paired with pineapple.
  • High-protein bread topped with eggs and cheese.
  • Quinoa bowl with eggs, beans, or cheese.

Which drink reduces belly fat?

The article highlights five homemade morning drinks that assist in losing belly fat by enhancing metabolism and promoting fat burning. These beverages include honey-infused lemon water, jeera water, buttermilk or chaas, cinnamon tea, and green tea.

A closer look at the diet craze on TikTok: ‘30-30-30 Rule’

What should I eat everyday to lose 30 pounds?

Opt for nutrient-dense foods such as lean proteins (chicken breast or fish), whole grains (quinoa or brown rice), fruits (berries or apples), vegetables (spinach or broccoli), and healthy fats (avocado or nuts). These foods provide essential vitamins while keeping hunger at bay.

What is 30g protein 30 minutes waking up?

There are just three steps to it: Eat 30 grams of protein at breakfast. Eat breakfast within 30 minutes of waking up. After breakfast, get 30 minutes of low-intensity, steady-state exercise.

What does a 40 30 30 diet look like?

This is where following the 40/30/30 rule comes in—and don't worry, it's pretty straightforward: “The idea is to aim for 40 percent carbohydrates, 30 percent protein, and 30 percent fat per meal,” Quintero says. “It's based on an ideal balance of macronutrients.”

How long does it take to see results from 30/30/30?

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.

How to fight belly fat after 40?

Get active. For most healthy adults, the Department of Health and Human Services recommends moderate aerobic activity, such as brisk walking, for at least 150 minutes a week or vigorous aerobic activity, such as jogging, for at least 75 minutes a week. Strength training exercises are recommended at least twice a week.

What is the 3-3-3 rule for weight loss?

3-By-3 Rule For Weight Loss, Per A Registered Dietitian

She reveals that this method consists of “eating 3 meals a day, drinking at least 3 bottles of water by 3 o'clock, and having at least 3 hours of exercise spread out throughout the week.”

What are the negatives of the Whole30 diet?

The cons of Whole30:
  • Very restrictive, which may make eating out or socializing difficult.
  • May be difficult to get adequate calcium for bone health.
  • Restricts many cultural foods.
  • May be time intensive due to food label reading, meal planning and meal prep.

How long does it realistically take to lose 30 pounds?

The NHS recommends a weight loss target of 1 to 2 lbs per week. This is a realistic and safe amount of weight loss, suitable for the majority of people living with obesity. Based on this rate of weight loss, it'll take between 15 and 30 weeks to achieve 30 lbs of weight loss.

What do 30 grams of protein look like for breakfast?

Here is a list of foods that provide roughly 30 grams of protein: 1.5 cups of Greek yogurt (opt for unsweetened and add your own toppings) 1 cup cottage cheese. 5 large eggs, or 2-3 eggs mixed with extra egg whites.

What is the best high-protein breakfast for weight loss?

Now, when it comes to getting good quality protein at breakfast, eggs are an obvious choice, but Burgess also recommends leveling up your intake by trying Greek yogurt, smoked salmon, protein powders, nuts, and nut butters.

Should you eat breakfast within 30 minutes of waking up?

Starting the day on an empty tank can leave you feeling drained and reaching for foods that may not be in your meal plan by mid-morning. Plan to eat breakfast within an hour of waking. This way, your breakfast doesn't blend into a mid-morning snack or grazing followed closely by lunch.

Should I drink protein first thing in the morning?

Benefits: Having a protein shake first thing in the morning is an excellent way to boost your metabolism and control your hunger level.

How long will it take to lose 30 pounds on a 1200 calorie diet?

The time it takes to lose weight on a particular amount of calories differs from person to person. For example, it would take one 3 to 6 months on average to lose 30 pounds on a 1200 calorie diet. It is based on CDC; one can lose 1 to 2 pounds per week on average.

How to lose belly fat?

8 Ways to Lose Belly Fat and Live a Healthier Life
  1. Try curbing carbs instead of fats. ...
  2. Think eating plan, not diet. ...
  3. Keep moving. ...
  4. Lift weights. ...
  5. Become a label reader. ...
  6. Move away from processed foods. ...
  7. Focus on the way your clothes fit more than reading a scale. ...
  8. Hang out with health-focused friends.

Does walking for 45 minutes help you lose weight?

However, walking for 30-60 minutes as part of a daily routine has been shown to support overall weight-loss goals. The U.S. Department of Health and Human Services suggests 300 minutes of moderately intense exercise each week. That breaks down to about 45 minutes per day or five days of walking one hour each day.

How can I reduce my tummy in 7 days?

What is the fastest way to lose belly fat in a week? Doing cardio and abdominal exercises every day, coupled with a healthy diet (that is low in calories, fats, and sugars) is an efficient strategy for losing belly fat quickly.

What is the miracle drink for weight loss?

At first glance, Mounjaro Tea might sound like some exotic beverage from a far-off land, but it's actually a simple, natural drink that has gained popularity due to its potential weight loss benefits. The drink combines four key ingredients: apple cider vinegar, lemon juice, honey, and ginger.

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