TikTok is the playground of new trends and styles whether it be some random dance movement or a diet that can help you lose weight. Often this platform has been noted for many fad diets some of them even suggest consuming only McDonald’s to lose weight. Among such trends, the latest one is the 30 30 30 weight loss method.
But compared to the countless fad diets popularized by TikTok, this one offers at least some health benefits. It focuses on protein intake and low-intensity cardiovascular exercises in the morning. So read on and learn everything you need to know about the ‘30- 30-30 weight loss method: does it work’!
What Is The 30 30 30 Method?
The 30-30-30 method is one of the latest TikTok weight loss trends that has been garnering much attention among its users. As the name suggests, this diet focuses on consuming 30 grams of protein after 30 minutes of waking up followed by a 30-minute low-intensity interval cardiovascular exercise.
Many of the proponents of this diet claim that it helps steadily lose weight and also aids in preserving muscle mass. But how did such a trend hop up on TikTok? Well, the story starts when biologist Gary Brecka posted about it through his TikTok channel which nearly gained around 17 million views.
According to Gary, this diet plan was first proposed by author Timothy Ferris through his book ‘The 4-Hour Body’. According to him, sticking up to this method can catalyze fat loss in the body while preserving muscle mass. As per Brecka, the method had helped him lose weight and the results were visible within one month. The proponents claim that consuming protein first thing in the morning can keep you filled throughout the day resulting in lower calorie intake and thereby weight loss.
How does the 30 30 30 weight loss method work?
Whether or not the program works is a question we need to answer and it will be discussed in the following sections. Before that let us examine how the method is supposed to work. According to its proponents, 30 grams of protein first thing in the morning is the first step of this plan. Protein is considered a building block of the body as it helps us to recover from any kind of strain in our daily lives.
Having enough protein in food is suggested by most experts especially if you are planning to lose weight. This is primarily because consuming more protein in the morning is linked with having lesser satiety for the rest of the day. As proteins are filling, they can save you from binging on unhealthy snacks for the rest of the day.
Also, protein has been shown to have a thermogenic effect on your body. This is because you need more energy to metabolize protein than you need to do so for carbohydrates and fat. So a combination of these effects can invariably lead to healthy weight loss.
How to do the 30 30 30 weight loss method?
If you are planning to do the 30 30 30 weight loss method, here are the basic steps involved in it.
Step 1- Consume 30 grams of protein
The thumb rule here is to eat 30g of protein 30 minutes after you wake up. So this means you need to prepare breakfast the day before. Some of the food options you can include in your breakfast are:
- A mixed fruit smoothie with protein powder
- Pineapple and cottage cheese
- Scrambled eggs (3) topped with cheese or cottage cheese
- Bread with high protein topped with eggs, nut butter, or cheese
Step 2- 30 minutes of low-intensity cardio exercises
In the next step, you need to engage in a 30-minute low-intensity cardiovascular exercise after you have 30g of protein. Now the rule here is to practice cardio exercises, not strength training. So you need to pump up your heartbeat a little bit but do not exceed it. Here are some of the low-intensity exercises you can try out:
- Try out jogging
- Walk on the treadmill or in your neighborhood.
- Try swimming laps at the pool
- Just turn on some music and dance from the comfort of your home.
Benefits of 30 30 30 method
There are multiple benefits attributed to the regular practice of the 30 30 30 method and some of them are detailed below:
- Accelerates metabolism- So if you consume a protein-rich breakfast the first thing in the morning, it can level up your metabolism. As protein has a high thermic effect, it uses up energy to create energy.
- Prevents cravings- Another benefit of the 30 30 30 method is that it can increase your satiety levels. Consuming protein in the morning has been shown to regulate certain hormones related to hunger and reduce cravings.
- Promotes muscle mass growth- Sufficient protein intake with regular exercise can aid in muscle mass growth. Protein works by repairing and rebuilding muscle.
- Balanced blood sugar levels- Consuming a protein-rich breakfast soon after waking up can help you stabilize blood sugar levels. This can lead to lower sugar cravings and reduced calorie intake for the rest of the day.
- Increased energy levels- So when the first thing you do in the morning is to eat a protein-rich breakfast and engage in physical activity, it can necessarily lead to improved energy levels throughout the day.
- Better mental focus- When the day is kick-started with a healthy routine such as protein intake and exercise, it can also improve your cognitive functions.
- Supports healthy weight loss- Consuming protein can help you burn fat instead of lean muscles. Combined with exercise, this can also lead to increased fat loss.
Downsides of 30 30 30 weight loss method
Having talked about the advantages, there are also some disadvantages to the 30 30 30 weight loss method. The detailed list is given below:
- No proper instructions- One of the downsides of this method is a lack of guidance regarding what to eat after the morning part and for the rest of the day. It only focuses on the first few minutes of the day and a healthy lifestyle includes a proper eating and workout regimen for the rest of the day.
- Might not be suitable for everyone- Another downside of the 30 30 30 method is it might not be sustainable for everyone. For people with busy schedules, getting up in the morning and consuming breakfast soon after can be a bit hectic. Not to mention the exercise part!
- Might not be sustainable and consistent- If a diet and workout needs to be successful, it needs to be consistent too. And people stick to healthy habits if they find it interesting rather than mechanics.
- Might have side effects- Some side effects such as nutritional imbalances are feasible from this method. Also, excessive exercise that too without proper strength training can harm the body and negatively impact blood sugar levels.
Conclusion
A thoughtful examination of the article renders the intricacies involved with the 30 30 30 weight loss method. This method was set to be a trend by TikTok after a biologist named Gary Brecka posted about it on her handle. Inspired by the book ‘The 4-Hour Body’ by Timothy Ferris, this method instructs to consume 30g of protein, 30 minutes after waking up followed by 30 minutes of low-intensity cardiovascular exercise. Many people have claimed the method to be effective for weight loss.
Consuming protein first thing in the morning can lead to increased satiety and blood sugar regulation which can have positive effects on weight loss. It also promotes metabolism, increases muscle mass, and even supports cognitive function. But there are quite a few downsides to this method. It might not be sustainable and suitable for everyone.
Also, the diet doesn’t give proper guidance on what to eat for the rest of the day. It also puts overemphasis on protein intake and exercise which can be harmful if practiced in excess. So proper care should be taken before adopting the 30 30 30 weight loss method.
FAQs
Some of the exercises you can do in your 30-30 30 weight loss method include cardio such as walking, swimming, and jogging, and other exercises like lunges, skipping, push-ups, and burpees.
The 30 30 30 technique has some health benefits but it has also got some downsides. So it is ideal to talk with your doctor before starting this method.
There isn’t much evidence that the 30 30 30 weight loss method helps you to lose a lot of weight but some people claim it to be beneficial.
Yes. For some people, this method might not be suitable such as those who may not be able to consume a breakfast 30 minutes after waking up due to their busy schedules or some people with certain health conditions that limit them doing so.
There are arguments for both times but it depends on your goals, preferences, and how your body responds. It is not the time that is important but rather whether you can stick to the exercise practice or not.
