A fitness trend called “30-30-30” has been all over TikTok, with many claiming it’s an effective way to meet weight loss goals.
What is the 30-30-30 rule and how does it work?
What is the 30-30-30 rule?
The 30-30-30 rule is a weight loss method that involves eating 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity exercise. Beyond these steps, the method doesn’t involve any other rules, restrictions or counting calories.
The morning routine was originally described by author Tim Ferriss in his book “The 4-Hour Body.” More recently, the 30-30-30 rule went viral on TikTok thanks to Gary Brecka, a podcaster and self-described “human biologist” who speaks about various ways to boost physical and mental health.
In two videos, which each have over 18 million views so far, Brecka breaks down how the 30-30-30 rule can aid with weight loss and blood sugar control.
So, what does the science say about the 30-30-30 morning routine? Can it actually help with weight loss, and are there any risks?
Does the 30-30-30 method work?
It’s difficult to say definitively if the 30-30-30 method works and whether it can lead to weight loss because it has not been studied rigorously, Tara Schmidt, lead registered dietitian at the Mayo Clinic, tells TODAY.com. And ultimately, the effectiveness of any diet or fitness plan will depend on the individual and their goals.
However, the method can be broken down into its different steps, which have been researched. Here’s what we know about the benefits of eating a high-protein breakfast, followed by low-intensity exercise in the morning.
Breakfast and weight loss
While eating breakfast has numerous benefits, does it actually help with weight loss? It depends. “The evidence that we have supporting breakfast for weight loss is rated as fair,” says Schmidt.
In the National Weight Control Registry study, subjects who maintained long-term weight loss tended to eat breakfast every day, says Schmidt, suggesting…
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