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The 30-30-30 Method: What Is It? Experts in Health and Fitness Describe the Trendy Wellness Movement and Whether It's Real It's True

You've probably seen the 30-30-30 approach if you've recently scrolled through TikTok. Social media users are saying that the diet fad can aid with fatigue, weight reduction, and even hormone health, which has caused it to become viral. While there is no foolproof recipe for dieting or weight loss (well, the research has receipts), if you want to get fitter and eat better, the 30-30-30 strategy seems like a good option. Does it actually offer any health benefits, though?

According to the 30-30-30 technique, you should consume 30 grams of protein within 30 minutes of waking up and then engage in 30 minutes of light activity, such as yoga or walking. It turns out that this relatively recent practice—which gained popularity on TikTok in 2023—may have some scientific merit.

We spoke with experts to get the lowdown because, like with any nutrition fad, it's crucial to weigh the benefits, drawbacks, and potential safety concerns. Is the 30-30-30 technique therefore valid? And is it actually able to assist with everything that TikTok says it can? What experts have to say is as follows.

The 30-30-30 method: what is it?

The 30-30-30 fad gets its name from the fact that participants must consume 30 grams of protein within 30 minutes of waking up and then engage in 30 minutes of low-intensity activity. According to Emma Laing, PhD, RDN, director of dietetics at the University of Georgia, the idea was originally explained by American author and entrepreneur Timothy Ferriss in his book The 4-Hour Body. The theory is that the technique can aid in the body's rapid removal of fat.

Despite the fact that Ferriss' book was released in 2010, the 30-30-30 approach has become more and more well-liked on TikTok in the last year or two. The 30-30-30 approach gained popularity thanks to biohacking guru Gary Brecka, who claims that the secret to losing weight and experiencing the advantages of it is "steady-state cardio," which is essentially walking and talking on the phone without being out of breath.


Though there haven't been any studies on this specific weight loss strategy to yet, the 30-30-30 method is marketed for its alleged health benefits, much like other popular wellness trends like 12-3-30, 75 Hard, and 75 Soft

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Advantages Of The 30-30-30 Approach

Many widely used weight loss techniques frequently don't work. Furthermore, they frequently encourage bad eating. Nonetheless, there are elements of the 30-30-30 approach that have scientific validity and could assist you in achieving your wellness and health objectives.

There might be advantages to consuming 30 grams of protein in the morning.
Lean body mass may be increased by eating a high-protein breakfast, according to a 2024 study published in Nutrition Reviews. As a high-thermic diet, protein takes more energy to absorb, digest, and metabolize. This may improve satiety and marginally increase the amount of calories your body burns, keeping you feeling fuller for longer and preventing overeating.


According to Sabrena Jo, PhD, senior director of science and research at the American Council on Exercise, the purpose of 30-30-30 is to boost metabolism and help you feel more energized (ACE). A high-protein breakfast, such as egg bits, avocado toast, or a breakfast burrito, can help balance blood sugar levels, stave off cravings, and promote muscle synthesis if chosen over high-sugar breakfast options, such as pancakes with syrup or cereal.

In the end, a 2024 study published in the Journal of Dairy Science found that eating a high-protein breakfast can dramatically improve feelings of fullness, satiety, and pleasure for up to three hours after eating.

Your long-term health objectives can be supported by 30 minutes of low-intensity exercise.
Exercise at a low level can enhance your health in many ways, regardless of whether you're attempting to reduce weight. As an example, it has been demonstrated that performing an hour of low-intensity exercise three times a week for 12 to 16 weeks lowers blood pressure. While low-intensity exercise may not burn as many calories as high-intensity exercise, you can still achieve a calorie deficit and reduce weight, especially if you combine your exercises with a balanced diet, according to Jo. Low-intensity exercise interventions may also have psychological and physical advantages.

The U.S. Department of Health states that adults should strive for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity physical activity each week. For those who prefer a more moderate exercise regimen and wish to stick to the original 30-30-30 plan, consider low-impact activities such as yoga, pilates, strolling, swimming, or cycling.

However, you can still engage in high-intensity interval training (HIIT) if you enjoy it—just maybe not every day. Research has demonstrated that HIIT is just as effective as low-intensity endurance training at reducing body weight and fat. According to a recent study, high-intensity exercise may also help older persons maintain their cognitive function and improve their brain health. Therefore, alternating between high- and low-intensity workouts throughout the week can't hurt if you're attempting to lose weight or just want to switch things up a little.

Possible Dangers With The 30-30-30 Approach

The possibility of vitamin deficits over time is one possible drawback of this approach, according to Jo. This may occur if you increase your consumption of protein but neglect to give other nutrients, such as fiber and carbohydrates, equal priority. According to Jo, a healthy and balanced diet should include whole grains, fruits, vegetables, and lean protein sources like chicken, fish, and lean cattle. If you decide to try the 30-30-30 plan, make sure your fundamental nutritional needs are satisfied first.

The strong emphasis on consuming protein, particularly in the morning, carries an additional risk. Jo suggests eating protein throughout the day as opposed to just in the morning, even if evidence indicates that consuming protein in the morning might prevent weight gain. She claims that eating more protein throughout the day as opposed to only at breakfast will have "significant and lasting effects" on your satiety, blood sugar, and muscle building.

Furthermore, not everyone may be able to consume 30 grams of protein in the morning. "Mustering someone to eat a breakfast they don't usually eat could actually add extra calories and unnecessary food to their daily diet," explains registered dietitian Sarah Keathley, RD of Top Nutrition Coaching. It might not be worth pushing for the entire 30 grams if you don't have a big appetite in the morning or just don't like protein that early.

Is 30-30-30 effective for losing weight?

Several things, according to Jo, can promote weight loss with the 30-30-30 technique. Consuming more protein promotes satiety and lowers total caloric consumption, both of which are essential for weight loss. Furthermore, she claims that "consuming protein in the morning can reduce cravings for unhealthy snacks later in the day and curb appetite." Additionally, research suggests that walking for 30 minutes after a meal can promote greater weight reduction, so starting the day with low-impact exercise could be beneficial.

Nevertheless, Keathly notes that proper use of the strategy is necessary to reap the true benefits. You can meet your goals by consuming a substantial amount of high-quality protein and starting an exercise regimen right immediately, but you should also consume a well-balanced diet that includes lean protein, complex carbohydrates, high-fiber foods, and healthy fats, according to the expert.

According to Laing, the advantages of 30-30-30 will differ for each individual. "Medications, age, sex, medical diagnoses, and social determinants of health are additional factors to take into account," she explains. Before attempting the approach, see a doctor just to be sure. This is especially important if you have a physical injury, a metabolic disease, or are pregnant.
How to Safely Try 30-30-30

Here's how to start if you're new to 30-30-30, suggests Keathly.

Choose one 30-30-30 strategy to start with, such as 30 grams of protein, protein in the morning, or low-impact exercise, and go cautiously.
Make a plan for how you're going to accomplish your objectives, such as determining what kind of activity is most effective for you or preparing meals.
Establish a time slot each day that you may use to comfortably accomplish your objectives.

Is 30-30-30 a long-term solution?

You can follow the 30-30-30 technique every morning, but the important question is if it's sustainable. Although this strategy has potential benefits for managing weight and improving general health, Jo advises using it as a component of a comprehensive plan that also includes a balanced diet, consistent exercise, and healthy living practices. A specialist should be consulted to ensure that the 30-30-30 approach is safe and effective, and adjustments should be made as necessary. Don't be hesitant to personalize the strategy; consistency is more important than following it to the letter, she adds.

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Keep in mind that the viability of 30-30-30 will vary depending on you, your way of life, and your health objectives. The method is theoretically limiting because it requires you to do it within a set period each day. According to Kathy, this may limit how long-term sustainable it is for people.

Appropriate Adjustments for 30-30-30
nourishment

As the strategy does not address water intake with increased protein and exercise, try to fit in about 64 ounces of water per day, according to Keathly. Additionally, you should strive for three meals that are well-balanced and portioned, with one or two snacks in between (the current Dietary Guidelines for Americans define a serving as follows). According to her, you can distribute your protein consumption throughout the day by using this method.

Exercise While some people may not be able to benefit from low-intensity exercise immediately after waking up, Laing advises practicing movement whenever you find a time of day that suit you and improve your general health. "If you can find things you enjoy to do and you can move your body consistently, the time of day doesn't matter," adds Laing. Recall that 30-30-30 doesn't have to be adhered to precisely. A tiny amount goes a long way!