A new weight loss method known as the "30-30-30" rule has recently gone viral on TikTok. It involves consuming 30 grams of protein within the first 30 minutes of waking up, followed by 30 minutes of low- to moderate-intensity exercise. Proponents of this method claim it helps boost metabolism, stabilize blood sugar levels, and stimulate the body to burn fat. How true are these claims?
30 is the magic number to lose weight
The 30-30-30 rule has its roots in Tim Ferriss's book "The 4-Hour Body," but it recently gained popularity thanks to influencer and nutritionist Gary Bricka, who promoted it as an effective weight loss method. This promotion has prompted thousands to try it themselves and share their results on TikTok, contributing to its widespread popularity.
The Science Behind the 30-30-30 Method
Although there are no scientific studies specifically evaluating the effectiveness of the 30-30-30 rule, numerous studies support various aspects of this approach. For example, experts recommend consuming at least 0.8 grams of protein per kilogram of body weight per day, noting that this requirement varies depending on age, physical activity level, and health status.
On the other hand, it's recommended to spread your protein intake throughout the day rather than consume it all at once, as protein, unlike fats and carbohydrates, isn't stored in the body but is used directly to build and maintain tissue. Excess protein is converted into amino acids or used as an energy source.
