30-30-30 weight loss method: Meaning and why it's going viral
The 30-30-30 weight loss plan is gaining traction as a scientifically supported way to drop those extra pounds. This strategy, introduced by Timothy Ferriss in the book The 4-Hour Body and popularized by biologist Gary Brecka on TikTok, involves eating 30 grams of protein within 30 minutes of waking up and then doing 30 minutes of steady-state cardio. The goal is to help people lose weight while managing blood sugar and insulin levels. Let's delve deeper into it.
How the 30-30-30 method works
To try the 30-30-30 plan, begin by eating 30 grams of protein within the first 30 minutes of waking up. While carbs and fats can be included, the emphasis should be on protein. Then, do 30 minutes of low-intensity cardio, keeping your heart rate at or below 135 beats per minute. Many certified dieticians say that a protein-rich breakfast can help decrease calorie intake throughout the day and stabilize blood sugar levels.
Here's what you can do
For 30 gm of protein, you can eat yogurt, smoothies with protein powder, cottage cheese, tofu, quinoa, cheese, and high-protein bread within 30 minutes after waking up. As for your 30 minutes of cardio workout, you can indulge in brisk walking, jogging, dancing, swimming, and cycling. Note that the exercise should be intense enough to make your heart race, but not so intense that it prevents you from carrying on a conversation if you so choose.
Benefits of the 30-30-30 method
By combining protein intake with cardio exercise, the 30-30-30 plan can lead to reduced body fat, lower cholesterol, decreased inflammation, and better insulin sensitivity. The American Council on Exercise (ACE) states that steady-state cardio may help burn more body fat. Michelle Routhenstein, a registered dietitian nutritionist with Entirely Nourished, notes that an adequate protein-filled breakfast can fight insulin resistance, which can otherwise make weight loss difficult.
Potential risks and considerations of this method
It is important to consider personal preferences and situations when trying the 30-30-30 plan. Some people might not feel hungry right after waking up, and forcing oneself to eat might not be the best idea. In addition to this, some people may have digestive issues if they eat too close to exercising, so consuming protein after working out could be a better choice for them.
The holistic approach of the 30-30-30 method
The 30-30-30 weight loss plan supports overall well-being by emphasizing nutrition, exercise, and mindfulness. It encourages a balanced and sustainable lifestyle, increasing the likelihood of maintaining healthy habits in the long term. However, it is essential to consult with healthcare or fitness professionals before starting any new routine and to tailor the approach based on individual goals and fitness levels.
