Is the 30-30-30 diet safe for weight loss?

The 30-30-30 diet, which involves consuming 30g of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity exercise, is not harmful to the body, but it's not suitable for everyone.

A new weight-loss diet, called the "30-30-30 rule," has become widely popular recently. Many people claim it can help them lose weight and control blood sugar levels.

In principle, individuals should consume 30g of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity exercise. This regimen aligns with recommendations from recent research, which concluded that the period between 7 am and 9 am is ideal for exercise and weight loss.

The 30-30-30 principle was introduced in Tim Ferriss's book "The 4-Hour Body." It was later popularized by fitness expert Gary Brecka. However, experts remain cautious when recommending this regimen.

"I don't think we need to eat breakfast within 30 minutes of waking up. I eat breakfast within a few hours. Not everyone can digest food that quickly," says Tara Schmid, a registered dietitian at the Mayo Clinic. She agrees with the 30g protein intake target of this method, but suggests that people need to adjust the number according to their weight.

The recommended intake of protein by health experts is 0.8 grams per kilogram of body weight. Therefore, a person weighing 68 kg needs approximately 54 grams of protein.

A woman is exercising on a treadmill. Photo: Freepik — A woman is exercising on a treadmill. Photo: *Freepik*

Ms. Schmid also encouraged people to include foods other than protein in their breakfast, such as fruits, fiber-rich vegetables, and even carbohydrates. Additionally, people don't necessarily need to exercise within 30 minutes of eating. The expert emphasized that the most important thing is to have a balanced and sustainable diet.

Nevertheless, the 30-30-30 diet still has some benefits, most notably making those who follow it more active.

"If you don't have a pre-existing exercise habit, 30 minutes of low-intensity exercise each day is still better than sitting still," says Jason Machowsky, an exercise physiologist and registered dietitian at the Hospital for Special Surgery.

He argues that the 30-30-30 method doesn't have many harmful effects, but it's not suitable for everyone. People who need to lose weight should focus more on calorie intake and expenditure (the calorie deficit principle).

Thuc Linh (According to NY Post )

Source link