A catchy diet plan created more than a decade ago has been given new life on social media.
The 30-minute diet, also known as the 30-30-30 rule, states that you should eat 30 grams of protein within the first 30 minutes of waking up, followed by 30 minutes of aerobic exercise.
Research shows that high protein combined with low-intensity, steady-state exercise, such as a brisk walk or swimming, can suppress appetite for longer, reduce snacking, give you more energy until lunch, and increase your chances of burning fat. It is suggested that.
Thanks to this fitness plan, the TikToker was able to lose at least 5 pounds in a month. Experts say this is a sustainable and healthy pace that will allow people to continue losing weight and stave off what they’ve lost.
The 30-30-30 rule was created by lifestyle guru Timothy Ferris in his book The 4-Hour Body, but popularized by biohacker and biologist Gary Brecka on TikTok.
“I’ve never seen anything that removes fat from a human this quickly in my life,” Brecka said in a recent talk.
Starting your day with a high-protein breakfast, such as a few eggs or a protein shake, is key to weight management, says Brecka.
Protein, especially from chicken, turkey, lean beef, fish, eggs, and some dairy products, takes longer to digest than other macronutrients and lowers levels of the hunger hormone ghrelin, a hormone called peptide. By increasing your levels of , it helps you feel fuller with less food. YY.
The viral 30-30-30 weight loss method involves eating 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of steady-state aerobic exercise, such as walking.
This morning routine was popularized by biohacker Gary Brecka, who said, “I’ve never seen anything strip people of fat faster in my life.”
Eating more protein has also been shown to boost your metabolism and increase your daily calorie burn by up to 100 calories.
Beans and nuts, in addition to protein-rich animal foods, are rich in macronutrients and should replace bread.
Consuming large amounts of protein while managing your caloric intake throughout the day, especially during low-intensity exercise, helps your body use stored fat for energy rather than breaking down muscle protein.
It also improves heart health by increasing “good” HDL cholesterol while managing “bad” LDL cholesterol levels.
When we think about exercise to lose weight, we believe that working as hard as possible and increasing your heart rate is a surefire way to lose weight.
However, low-intensity, steady exercise encourages your body to burn more body fat than carbohydrates for energy.
People are also more likely to continue low-intensity training over time. A 2013 study published in the journal Nutrition, Metabolism and Cardiovascular Disease compared high-intensity and low-intensity exercise in overweight to obese participants.
The study concluded that “prescribing high-intensity exercise decreases adherence and reduces the amount of exercise completed.”
The goal for people who follow the 30-30-30 rule is to maintain their heart rate at a maximum of about 135 beats per minute.
“We should be able to talk on the phone and read on the Kindle,” Brecka said. You are not panting.
Holistic nutritionist Deanna Teasdale recently shared how she lost about 5 pounds in a month by combining this habit with a “slow-carb” diet.
Low-intensity exercise promotes fat burning after exercise due to the afterburn effect.
The afterburn effect keeps your metabolism elevated after exercise and helps your body burn fat even when you’re at rest.
Additionally, LISS doesn’t spike stress hormones like cortisol as much as high-intensity exercise, so it keeps your body in fat-burning mode instead of stress-induced muscle breakdown and fat storage.
In addition to shedding a few pounds, TikTokers who have adopted this diet and fitness plan have found that a strong base of protein throughout the day helps them avoid harmful insulin spikes at mealtimes, preventing energy dips. states that it can be done.
They also report feeling better and having 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 that contains a lot of processed foods will negate the gains you made earlier in the day.
People who have had success with the 30-30-30 plan have done so by following an overall low-carb diet that is high in vegetables, whole produce, and protein.
