The 30-30-30 diet, which involves eating 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity exercise, is not harmful to the body, but it is not suitable for everyone.
A new weight loss regimen called the "30-30-30 rule" has become popular recently. Many people claim that it can help reduce body weight and control blood sugar levels.
As a rule, the person should consume 30 grams of protein within 30 minutes of waking up, then do low-intensity exercise for 30 minutes. This regimen is consistent with the recommendations in recent research, in which experts concluded that the time from 7am to 9am is the most ideal for exercise and weight loss.
The 30-30-30 rule was introduced in the book "The 4-Hour Body" by author Tim Ferriss. It was later popularized by fitness expert Gary Brecka. However, experts are cautious when recommending this regimen.
"I don't think you need to eat breakfast within 30 minutes of waking up. I eat it within a few hours. Not everyone can digest food that quickly," says Tara Schmid, a dietitian at the Mayo Clinic. She agrees with the 30 grams of protein recommended by this method, but says people need to adjust the number based on their weight.
The recommended dietary allowance by health professionals is 0.8 grams of protein per kilogram of body weight. Thus, a person weighing 68 kilograms needs about 54 grams of protein.
A woman is exercising on a treadmill. Photo: Freepik
Schmid also encourages people to add other foods to their breakfast besides protein, such as fruits, vegetables rich in fiber, and even starch (carbohydrates). In addition, people do not necessarily need to exercise within 30 minutes of eating. Experts say the most important thing is to have a balanced and sustainable diet.
Still, the 30-30-30 diet has some benefits, most notably making the practitioner more active.
“If you don’t have a previous exercise routine, 30 minutes of low-intensity exercise a day is better than sitting around,” says Jason Machowsky, an exercise physiologist and registered dietitian at the Hospital for Special Surgery.
He believes that the 30-30-30 method does not have many harmful effects, but not everyone is suitable for it. People who need to lose weight should focus more on the amount of calories in and out of the body (the principle of calorie deficit).
Thuc Linh (According to NY Post )
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