Does the Buzzy 30 30 30 Diet Actually Work for Weight Loss?
Another day, another trending TikTok wellness hack. Joining the likes of other catchy numerical protocols—including but not limited to the 3-2-8 method—the 30 30-30 diet is the latest gaining traction on FYPs and feeds. But do the numbers and methodology of this buzzy diet and fitness regimen add up for weight loss? We asked two […] The post Does the Buzzy 30 30 30 Diet Actually Work for Weight Loss? appeared first on HUM Nutrition Blog.
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Another day, another trending TikTok wellness hack. Joining the likes of other catchy numerical protocols—including but not limited to the 3-2-8 method—the 30 30-30 diet is the latest gaining traction on FYPs and feeds. But do the numbers and methodology of this buzzy diet and fitness regimen add up for weight loss? We asked two dietitians for the facts.
What Is the 30-30-30 Diet?
The 30-30-30 diet entails eating 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of stable, low-intensity exercise.
Fortunately, it doesn’t involve anything too drastic. In fact, you very well may be already following something similar if you eat a hearty, protein-rich breakfast upon rising and shining and prioritize early-morning workouts (or even commute to work by foot).
Benefits of Eating 30 Grams of Protein at Breakfast
According to Amy Shapiro, MS, RD, registered dietitian and founder of Real Nutrition in NYC, it’s a great idea to consume 30 grams of protein at breakfast.
The benefits of doing so include:
- The potential to lose weight. “Protein promotes satiety since it takes a long time to digest. This reduces hunger, cravings, and overall calorie intake throughout the day,” she explains.
- Maintaining muscle mass. Protein is crucial to both build and preserve muscle mass, which Shapiro says is especially important if you’re cutting calories in your quest to drop a few pounds.
- Stabilizing blood sugar levels. ICYMI, blood sugar (glucose) balance influences everything from weight loss and cravings to energy levels and overall health. Per Shapiro, getting enough protein at breakfast (as well as at lunch and dinner) can help reduce glucose spikes and crashes that lead to cravings and fatigue.
- Supporting metabolism. Eating 30 grams of protein at breakfast “is great for kickstarting your metabolism for the day, which aids in burning calories,” Shapiro shares.
These points considered, this aspect of the 30-30-30 diet emphatically gets Shapiro’s seal of approval, not only for weight loss but also general well-being. But what does 30 grams of protein at breakfast look like in practice?
The dietitian helpfully shares a few sample breakfast spreads to hit this target:
- 3 large eggs (18g protein) + 3 oz turkey sausage (12g protein)
- 1 cup Greek yogurt (20g protein) + handful of nuts (10g protein)
- 1/2 cup cottage cheese (12g protein) + 1 slice whole-grain toast (4g protein) + 2 hard boiled eggs (12g protein)
- Protein smoothie: 1 cup unsweetened almond milk (1g protein) + 1 serving plant-based protein powder (20-25g protein) + 1 tbsp hemp seeds (3g protein) + 1 cup blueberries (1g protein) + 1 tbsp almond butter (3.5g protein)
Tip: To seamlessly hit your protein goals on busy mornings, consider opting for a plant-based protein powder like HUM’s Core Strength. Offering 20 grams of protein per serving, it’s also low FODMAP, meaning it’s easily digestible for even the most sensitive stomachs.
Should You Eat Protein Within 30 Minutes of Waking Up?
While the benefits of eating 30 grams of breakfast check out, how crucial is it to hit this target within a 30-minute window?
“Eating soon after waking up can help regulate blood sugar levels and prevent overeating later on in the day,” Shaprio shares. However, she says that the exact timing is less important than your overall timing of meals throughout the day. Thus, for most healthy individuals it doesn’t matter all too much if you eat within 30 minutes, 60 minutes, or 90 minutes of rubbing the sleep out of your eyes—so long as you still eat a protein-packed breakfast and munch on the macro intermittently throughout the rest of the day.
“However, eating early can help to stabilize glucose levels for those with blood sugar management issues,” she adds.
P.S. If you routinely skip breakfast in an effort to lose weight by cutting calories, Shapiro advises against doing so. “This backfires and [typically] leads to overeating later,” she explains.
Benefits of 30 Minutes of Low-Intensity Exercise
Last but not least, the 30-30-30 diet calls for exercising at a steady pace for 30 minutes after enjoying your high-protein breakfast. Perhaps you’ll want to do a light yoga flow, stream a bodyweight workout class, or simply get in some extra steps. As far as walking goes, this could be as simple as taking a stroll around the block, climbing onto your treadmill, or again even walking to work. (If your commute is a bit shorter, you may wish to consider getting in a few extra steps by disembarking at a farther subway or bus stop, or even parking your car towards the end of the lot.)
According to Kaitlyn Comeau, RD, PN1-SSR, a dietitian and group fitness instructor based in Nova Scotia, Canada, walking is a fantastic, sustainable way to help you lose weight. “Walking burns calories, which can help create a calorie deficit necessary for weight loss,” she explains. “The number of calories burned depends on various factors including walking speed, duration, and body weight. Generally speaking, an adult could burn 100 to 200 calories with a 30-minute brisk walk.”
Comeau suggests walking for 30 minutes at least 5 days a week to help tip the scales in your favor. (Moreover, this regimen will also allow you to meet the 150-minute minimum level of moderate physical activity per week as advised by the Physical Activity Guidelines for Americans.)
“My personal favorite [time to walk] is first thing in the morning to start my day with sunlight,” Comeau continues. Perks for weight loss and physical activity aside, morning strolls can also start your day off on the right foot by regulating your circadian rhythms, which can help keep your energy levels, sleep schedule, and even your GI health and digestive function within healthy bounds. She also loves short walks after meals, which can also aid digestion and blood sugar regulation.
Finally, studies show various results on the benefits of exercising in the morning vs. at night for weight loss. Some research suggests that working out in the morning promotes exercise adherence, but it hasn’t been conclusively shown to be superior to moving your body later in the day. That said, Shapiro says that eating protein before low-intensity cardio may preserve muscle mass and promote fat loss, both of which may support your weight and body composition goals. “It is also important to prioritize protein post-workout as it can support muscle repair and recovery,” she adds.
Similar to the 30-30-30 diet’s advice to eat protein within 30 minutes of waking, exercising after breakfast can certainly be beneficial—but it’s not a hard-and-fast rule to lose weight or support general markers of health. “Consistency is essential, so find a routine that fits into your lifestyle,” Comeau advises.
The Takeaway
All things considered, this trending diet and exercise plan may be worth trying to help you lose weight safely and sustainably.
“The 30-30-30 diet emphasizes protein intake, meal structure, and timely eating which can assist weight loss, muscle preservation, metabolism, and stable energy levels,” Shapiro recaps. It follows generally sound advice, though it may be too rigid for some people given the time constraints, which she says might not be necessary for everyone.
With that in mind, Shapiro invites you to tweak it to make it more effective and easier to stick to. “To modify it for healthy weight management, I’d incorporate a variety of protein sources (including plant-based options) and focus on overall quality of your meals (not just strict timing), she shares. “I would recommend always adding a fiber source to your breakfast as well, and working with a dietitian to personalize and adjust meal sizes and timing based on one’s individual energy needs and lifestyle.”
The post Does the Buzzy 30 30 30 Diet Actually Work for Weight Loss? appeared first on HUM Nutrition Blog.
