A catchy diet plan devised more than a decade ago has been revived 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 do 30 minutes of cardiovascular exercise.
Research has shown that the combination of high protein and regular low-intensity exercise, such as a brisk walk or a swim, keeps appetite at bay for longer, meaning fewer snacks and more energy until lunch, and that the fat burning potential is greater.
The fitness plan has helped TikTokers lose at least five pounds per month, a healthy rate that experts say is sustainable and can help people continue to lose and maintain what they’ve lost.
The 30-30-30 rule was created by lifestyle guru Timothy Ferriss in his book The 4-Hour Body, but was popularized by biohacker and biologist Gary Brecka on TikTok.
“I’ve never seen anyone gain fat faster in my life than this,” Mr. Brecka said during a recent lecture.
Starting the day with a protein-rich breakfast, which can consist of a few eggs or a protein shake, is the key to weight management, according to Brecka.
Protein, especially from chicken, turkey, lean beef, fish, eggs and some dairy products, takes longer to digest than other macronutrients and helps you feel fuller on less food by lowering levels of the hunger hormone ghrelin and increasing the increase levels of a hormone called peptide. JJ.
The viral 30-30-30 method for weight loss involves eating 30 grams of protein within 30 minutes of waking, followed by 30 minutes of steady-state cardiovascular exercise such as walking.
The morning routine was popularized by biohacker Gary Brecka, who said, “I’ve never seen anyone gain fat faster in my life than this.”
High protein intake has also been shown to boost metabolism and increase the number of calories you burn daily by as much as 100.
In addition to animal products that contain protein, beans and nuts are high in macronutrients and should take the place of bread.
Consuming a high portion of protein while controlling calorie intake throughout the day allows the body to use stored fat for energy instead of breaking down muscle proteins, 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 exercise for weight loss, we believe that working as hard as possible and getting the heart rate up is the surefire way to shed pounds.
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But steady, low-intensity exercise encourages the body to burn more body fat than carbohydrates for energy.
People are also more likely to stick with a lower-intensity workout for a long time. 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 exercises reduces adherence and results in completing fewer exercises.’
The goal for 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 told how she lost about five pounds in a month after combining the routine with a ‘slow carb’ diet
Low-intensity exercise promotes fat burning after training, thanks to the afterburn effect.
The afterburn effect ensures that the metabolism remains high after exercise, causing the body to burn fat even at rest.
Additionally, LISS doesn’t stimulate stress hormones like cortisol as much as high-intensity exercise, which can 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 followed the diet and fitness plan have said that the strong protein base of their day allows them to avoid harmful insulin spikes when they eat, which prevents energy drops.
They also reported better moods 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 high in processed foods will negate the gains you made during the first half of the day.
People who have found success with the 30-30-30 plan have done so by following a general low-carb diet rich in vegetables, whole produce and protein.