by An eye-catching diet plan designed 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 people should eat 30 grams of protein within the first 30 minutes of waking up, followed by 30 minutes of cardiovascular exercise.
Research has suggested that combining high-protein exercise with regular low-intensity exercise, such as a brisk walk or swimming, keeps appetite at bay for longer, meaning fewer snacks and more energy until lunchtime, as well as higher 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 keep losing and keep off what they’ve lost.
The 30-30-30 rule was coined 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,” Mr. Brecka said at a recent conference.
Starting the day with a protein-rich breakfast, which may include a few eggs or a protein shake, is 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 full with less food by reducing levels of the hunger hormone ghrelin and increasing levels of a hormone called peptide. AA.
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 cardiovascular exercise, such as walking.
The morning routine was popularized by biohacker Gary Brecka, who said, “I’ve never seen anything in my life remove fat from a human being faster than this.”
A 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 containing protein, beans and nuts are rich in macronutrients and should replace bread.
Consuming a high amount of protein while managing calorie intake throughout the day helps the body use stored fat for energy rather than breaking down muscle protein, especially during low-intensity exercise. .
It also helps manage levels of “bad” LDL cholesterol while increasing “good” HDL cholesterol, which has a positive impact on heart health.
When we think about exercise for weight loss, we think that working as hard as possible and getting your heart rate up is the surefire way to lose weight.
But regular, low-intensity exercise encourages the body to burn more body fat than carbohydrates for energy.
People are also more likely to stick with low-intensity training long term. A 2013 study published in Nutrition, Metabolism and Cardiovascular Diseases compared high- and low-intensity exercise in overweight to obese participants.
The study concluded that “prescribing higher intensity exercise decreases compliance and results in performing 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 explained how she lost around five pounds in a month after combining the routine with a “low-carb” diet.
Low-intensity exercises promote fat burning after training, thanks to the afterburn effect.
The afterburn effect keeps metabolism elevated after exercise, prompting 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 fat-burning mode rather than breaking down muscle or storing fat due to stress.
In addition to shedding a few pounds, TikTokers who adopted the diet and fitness plan said that with the strong protein foundation of their day, they can avoid harmful insulin spikes when they eat, which which avoids 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 invalidate the gains made during the first half of the day.
People who have successfully completed the 30-30-30 plan have done so by following an overall diet low in carbs, high in green vegetables, whole produce, and protein.
