An attractive diet plan devised more than a decade ago has gained new life on social media.
The 30-minute diet, also known as the 30-30-30 rule, says people should eat 30 grams of protein within the first 30 minutes of waking up and then 30 minutes of cardiovascular exercise.
Research has suggested that the combination of high protein and consistent low-intensity exercise, such as a brisk walk or swimming, keeps appetite at bay longer, meaning less snacking and more energy until lunchtime, and greater fat burning potential.
The fitness plan has helped TikTokers lose at least five pounds per month, a healthy pace that experts say is sustainable and can help people continue losing and maintain what they’ve lost.
The 30-30-30 rule was devised by lifestyle guru Timothy Ferriss in his book The 4-Hour Body, but popularized by biohacker and biologist Gary Brecka on TikTok.
“I’ve never seen anything in my life remove fat from a human being faster than this,” Brecka said at a recent conference.
According to Brecka, starting the day with a protein-rich breakfast, which can consist of some eggs or a protein shake, is the key to weight control.
Protein, particularly from chicken, turkey, lean meat, fish, eggs and some dairy products, takes longer to digest than other macronutrients and helps you feel fuller with less food by reducing hunger hormone levels. ghrelin and increase levels of a hormone called peptide. AND.
The 30-30-30 viral weight loss method involves eating 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of steady cardiovascular exercise, such as walking.
The morning routine was popularized by biohacker Gary Brecka, who said, “I’ve never seen anything in my life take fat off a human being faster than this.”
High protein intake has also been shown to boost metabolism and increase the number of calories you burn daily by up to 100.
In addition to animal products that contain protein, beans and nuts are high in macronutrients and should replace bread.
Consuming plenty of protein while monitoring calorie intake throughout the day helps the body use stored fat for energy instead of breaking down muscle protein, especially during low-intensity exercise.
It also helps control “bad” LDL cholesterol levels while increasing “good” HDL cholesterol, which has a positive impact on heart health.
When we think about exercising to lose weight, we think that working as hard as possible and getting your heart rate up is the sure way to lose weight.
But consistent, low-intensity exercise encourages the body to burn more body fat than carbohydrates for energy.
People are also more likely to stick with lower intensity training over the long term. A 2013 study published in Nutrition, Metabolism and Cardiovascular Diseases compared high- and low-intensity exercise in overweight and obese participants.
The study concluded that “prescribing higher intensity exercise decreases adherence and results in performing less exercise.”
The goal of followers of the 30-30-30 rule is to keep their heart rate at a maximum of around 135 beats per minute.
Mr Brecka said: “You should be able to talk on the phone and read a Kindle.” You’re not panting.
Dianna Teasdale, a holistic nutritionist, recently shared how she lost about five pounds in a month after combining the routine with a “low-carb” diet.
Low intensity exercise promotes fat burning after training, thanks to the afterburn effect.
The afterburn effect keeps the metabolism elevated after exercise, causing the body to burn fat even at rest.
Additionally, LISS does not increase stress hormones like cortisol as much as high-intensity exercise, which may help the body stay in a fat-burning mode instead of breaking down muscle or storing fat due to stress.
In addition to losing a few pounds, TikTokers who have adopted the diet and fitness plan have said that with the day’s solid protein foundation, they can avoid harmful insulin spikes when they eat, preventing energy crashes.
They have also reported better mood and clearer skin.
Just because you start your day with protein doesn’t mean you can eat whatever you want for the rest of the day. Eating a lunch or dinner rich in processed foods will negate the gains made during the first half of the day.
People who have had success with the 30-30-30 plan have done so by following an overall diet low in carbohydrates and rich in vegetables, whole grain products, and protein.