'Thirty-minute' morning routine may aid weight loss and lower your blood sugar
A diet plan coined in 2010 has propelled back into the mainstream, promising to boost weight loss with a simple 30 minute habit.
The 30-30-30 rule was popularised by bestselling author Tim Ferriss and has recently gone viral on TikTok. Thousands of users are claiming they've shed as much as 45kg by sticking to the plan, which relies on two simple steps.
Those following the diet must eat a breakfast consuming 30 grams of protein within the first 30 minutes of waking up. Then, they must do 30 minutes of low-intensity exercise. So, let's break the plan down and see whether it will help you lose weight - or if it's just another sensationalised fad.
Rule one: High protein breakfast 30 minutes after waking
Part of the buzz around the 30:30:30 diet plan can attributed to Gary Brecka, an influencer who mentioned the trend on his podcast The Ultimate Human. It is worth noting Brecka does not have any medical qualifications, and is the co-founder of a blood analysis company that charges customers $599 (about £473) for a 10X genetic test.
Despite the questionable credentials of those responsible for the diet's resurgence, there are many experts and studies that back its logic. Most reputable bodies including the NHS, Dieticians Association of Australia and the Academy of Nutrition and Dietetics, advise against skipping breakfast.
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The British Dietetic Association saying those who avoid the meal 'could miss out on essential nutrients and may end up snacking more throughout the day' and multiple studies show having brekkie is good for weight loss. Opting for a protein-rich breakfast may also keep you satiated for longer, allowing you to reduce your caloric intake for the day and lose weight through a calorie deficit.
A 2005 study published in PubMed, an increase in dietary protein from 15 per cent to 30 per cent of total calories helped women eat 441 fewer calories per day. This allowed them to lose 5kg in just 12 weeks. Another study found upping protein to 25 per cent of one's total calories resulted in a 60 per cent reduction in 'obsessive thoughts about food' and late-snacking.
Most adults need around 0.75g of protein per kilo of body weight per day - so consuming 30 grams at breakfast doesn't seem like an unnecessary excess. Meals such as scrambled eggs, smoothies with protein powder, and Greek yoghurt means you could easily achieve this level of protein in one meal. However, as Healthline reports - these kind of diets should be avoided for those with decreased kidney function.
The 30:30:30 rule of eating breakfast within 30 minutes is where this plan falls short, as it doesn't seemed to be based on any evidence. Tara Schmidt, lead registered dietitian at the Mayo Clinic, told TODAY.COM that "not everyone can stomach food that early" and there's nothing wrong if you need to wait a few hours before tucking into your omelette. Healthline argues that eating too soon in the morning can induce 'feelings of nausea' and may not fit into people's routine.
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Rule two: 30 minutes of low-intensity exercise
Combining a high-protein diet and exercise has been linked to 'significantly decreased fat mass' - particularly for those struggling with obesity. Low intensity exercise like going for a walk or a leisurely bike ride makes your blood pump above its resting heart rate - which Health says is the 'sweet spot' for burning more calories. This can further help put you in a calorie deficit and therefore lose weight.
The NHS recommends doing at least 150 minutes of moderate intensity activity a week to reduce the risk of heart disease or stroke - stating this can be spread over every day or four to five days a week. Similar, the American Diabetes Asociation hails exercise for lowering your blood sugar.
It says: "Insulin sensitivity [during exercise] is increased, so your muscle cells are better able to use any available insulin to take up glucose during and after activity. When your muscles contract during activity, your cells are able to take up glucose and use it for energy whether insulin is available or not." The charity says this can not only help lower blood glucose in the short term, but can also lower you A1C. This is a blood test that measures your average blood sugar levels the last three months.
But the 30:30:30 rule of exercise may be counterproductive if you're already following higher-intensity workouts and end up cutting back to follow the plan. Jason Machowsky, an exercise physiologist and registered dietitian, told TODAY.COM : "If you're not doing any exercise and now you're doing 30 minutes a day of low-intensity cardio, that's better than nothing."
Will you lose weight on the 30:30:30 diet?
Whilst having a protein-rich breakfast and exercising daily are great ways to aid weight loss - the 30:30:30 timing rules seem to be in place for no real reason. The plan also fails to advise people what they should be eating for the rest of the day, which means some users following the plan may fail to fall into a calorie deficit and not lose any weight. It also doesn't advise users on what sources of protein they should rely on for breakfast (having six rashers of bacon may get you enough protein, but is also high in saturated fat and considered as carcinogenic)
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If your job, lifestyle, or responsibilities prevent you from sticking to the 30:30:30 diet - there's nothing wrong with tweaking the plan to make it work for you. You can download the NHS' weight loss plan here if you're wanting advice.
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