Diet trends often come and go, but a select few show promise for long-term sustainability and remain popular over time. The 30 30 30 diet is a social media trend that has gone viral, claiming to be highly effective for weight loss and fat reduction. The diet involves consuming 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity exercise.
This article explores the specifics of the 30 30 30 diet and whether or not it’s effective, healthy, and sustainable by evaluating diet claims using scientific evidence.
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What is the 30 30 30 Diet?
The 30 30 30 diet was initially developed by Tim Ferriss in the book The 4-Hour Body but recently gained in popularity after nutritionist Gary Brecka endorsed it on TikTok.
The main components of the 30 30 30 diet include:
- Consume 30 grams of protein within 30 minutes of waking up.
- Do 30 minutes of low-intensity exercise afterward.
- Eat nutritious foods throughout the rest of the day.
- Counting calories or following a highly restrictive meal plan is unnecessary.
What does 30 grams of protein look like? Choose protein-rich foods or protein supplements, such as high-protein shakes. The following breakfasts contain 30 grams of protein, though the 30 30 30 diet doesn’t specifically describe what to eat for breakfast.
Sample Breakfast #1
- 3-4 eggs: 18-24 grams of protein
- 1/4 cup of shredded cheese: 6 grams of protein
- 1 slice of avocado toast: 3-4 grams of protein
- Coffee or tea: 0 grams of protein
Sample Breakfast #2
- 1 scoop of protein powder: 23 grams of protein
- 1 1/2 cups of milk or plant milk: 2-12 grams of protein
- 1/2 cup of berries or other fruit: 1 gram of protein
- 2 teaspoons of nut butter: 2-3 grams of protein
- Ice for blending
Sample Breakfast #3 (Vegan)
- 5 slices of uncured turkey bacon: 15 grams of protein
- 2 high-protein waffles or pancakes: 12 grams of protein
- 1/2 cup of fresh raspberries: 1 gram of protein
- Coffee or tea: 0 grams of protein
Sample Breakfast #4
- 8 ounces of plain Greek yogurt: 23 grams of protein
- 1/2 cup of strawberry slices: 1 gram of protein
- 1 ounce of pistachios: 6 grams of protein
- Coffee or tea: 0 grams of protein
Sample Breakfast #5
- 1/2 cup of cooked quinoa: 4 grams of protein
- 1/4 cup of black beans: 4 grams of protein
- 1/2 avocado: 2 grams of protein
- 3 eggs: 18 grams of protein
Sample Breakfast #6
- 1 cup of cottage cheese: 24 grams of protein
- 1/8 cup of pumpkin seeds: 5 grams of protein
- 1 medium banana: 1 gram of protein
Alter your breakfast meal plan daily to avoid boredom or stick with your favorite 30-gram protein breakfast when following the 30 30 30 diet.
After breakfast, do 30 minutes of low-intensity cardiovascular exercise, such as:
- Walking
- Jogging
- Using an elliptical machine or stair climber
- Riding a bike
- Swimming laps
- Rollerblading
- Kickboxing
- Rowing
- Playing basketball
Choose exercises you enjoy and be consistent by working out all or most days of the week.
Claims and Promises of the 30 30 30 Diet
The 30 30 30 diet claims to aid in weight loss, increase energy, enhance metabolism, and burn fat without losing muscle. The 30 30 30 diet also claims to decrease the risk of chronic diseases like heart disease, high blood pressure, type 2 diabetes, and other chronic conditions.
This diet is similar to a high-protein diet, but it doesn’t specify what to eat after breakfast or how to remain active after the first 30 minutes of exercise. Other weight loss diets are more specific. The 30 30 30 diet is a simple plan that is rather vague, except for the morning routine recommendations.
Scientific Evidence and Research
While scientific studies examining the effects of the 30 30 30 diet are lacking, researchers demonstrate advantages linked to consuming a high-protein breakfast and getting at least 30 minutes of morning exercise daily.
Evidence Supporting 30 Grams of Protein for Breakfast
Studies show the benefits associated with eating 30 grams of protein for breakfast are as follows:
- One study found that consuming at least 30 grams of protein at breakfast increased satiety and energy expenditure compared with skipping breakfast.
- Another study showed that consuming 30 grams of protein at each meal improved satiety, eating behaviors, dietary choices, and adherence to weight loss meal plans.
- A third study suggests that consuming 30 grams of protein for breakfast led to a 30% increase in muscle protein synthesis compared with consuming just 10 grams of protein. The researchers recommend consuming high-protein meals three times daily to maximize muscle synthesis.
- Studies also demonstrate the benefits of consuming 30-45 grams of protein at 1-2 meals daily, as doing so increases or helps maintain lean body mass and strength with aging.
- Researchers consistently show that protein consumption boosts satiety and maximizes energy expenditure.
- However, some studies show no differences in body weight when comparing breakfast eaters to those who skipped breakfast.
Eating 30 grams of protein for breakfast is beneficial for optimal health and weight management, but it’s also important to consume protein at lunch and dinner.
Evidence Supporting 30 Minutes of Exercise Daily
Researchers found distinct benefits associated with getting at least 30 minutes of aerobic exercise daily. For example:
- Studies show that exercising for 90 minutes weekly at a moderate intensity can increase life expectancy.
- Another study suggests that working out for 30 minutes improves mood and overall health.
- A third study found that exercising for 30 minutes daily for 8 weeks improves health markers, such as cholesterol and cardiorespiratory fitness, though the 30 minutes could be a combination of three sessions of 10 minutes at various times throughout the day.
- However, researchers found that completing 60 minutes of exercise daily is more appropriate for individuals with a goal of weight control.
Therefore, 30 minutes of exercise daily should be considered a minimum. However, individuals who are overweight or obese may benefit from exercising for 60 minutes instead of combining two 30-minute workouts at different times during the day.
Evidence Supporting Morning Exercise
Morning exercise appears to be highly effective for weight loss and healthy weight management.
- One study found that consistent exercise timing, particularly morning workouts, may enhance weight loss by fostering habit and improving self-regulation.
- Another study showed that morning exercise decreased abdominal fat and blood pressure.
- A third study suggests that morning exercise is more effective than evening or afternoon exercise for inducing weight loss.
Therefore, all exercise is beneficial, but morning workouts are particularly useful for weight and abdominal fat loss.
Nutritional Considerations and Guidelines
The 30 30 30 diet doesn’t provide specifics related to nutritional balance, but it does require 30 grams of protein at breakfast and adopts minimum exercise guidelines.
Functional protein needs to promote protein building and strength are 1-2 grams of protein per kilogram of body weight (0.5-1 gram per pound of body weight) daily, but consistently consuming more than 2 grams per kilogram (1 gram per pound) may cause vascular, renal, or digestive abnormalities.
When creating specific meal plans for the 30 30 30 diet, it’s vital to choose an array of foods from each food group to ensure adequate amounts of essential nutrients, vitamins, and minerals. Taking a multivitamin supplement complements any healthy meal plan.
Both the American College of Sports Medicine (ACSM) and the World Health Organization (WHO) recommend healthy adults participate in 30 minutes of moderate-intensity aerobic exercise five days weekly or 20 minutes of vigorous aerobic exercise three days weekly to optimize physical health. However, these are minimum recommendations.
The U.S. Department of Health and Human Services guidelines for physical activity are 150-300 minutes of moderate-intensity aerobic exercise weekly or 75-150 minutes of vigorous aerobic exercise weekly and strength-training exercises 2-3 times weekly to maximize health.
Potential Benefits of the 30 30 30 Diet
Following the 30 30 30 diet offers numerous potential benefits, as demonstrated in the studies mentioned above. Consuming a 30 30 30 diet as part of a high-protein meal plan is an excellent way to promote muscle growth and maintenance, maximize metabolism, and boost satiety for improved weight management.
Higher protein diets are effective tools for weight reduction and a lower risk of obesity-related diseases, such as heart disease and diabetes.
Additional research found that high-protein diets can enhance weight loss, reduce waist circumference, and improve glucose, triglycerides, cholesterol, and insulin levels.
Studies show that getting regular exercise at least 30 minutes daily, five days weekly or more, provides heart-protective benefits.
Potential Risks and Drawbacks
Potential risks and drawbacks associated with the 30 30 30 diet include challenges maintaining the diet long-term in some cases.
Individuals who follow the 30 30 30 diet as part of a high-protein meal plan may experience headaches, bad breath, constipation, or other side effects of high-protein diets. However, consuming carbohydrates with protein helps negate these effects.
The 30 30 30 diet method hasn’t been studied, particularly long-term. The bottom line is that there's no perfect diet for every individual, and the most effective weight loss plans are customized to a person’s lifestyle, medical history, body weight, and overall health goals.
The 30 30 30 diet includes low-intensity exercise after eating 30 grams of protein. However, studies show that while high-intensity interval training (HIIT) and moderate-intensity continuous training (MICT) both improve body composition and cardiorespiratory fitness, HIIT offers additional benefits related to waist circumference, fat loss, time savings, and enjoyment.
Finally, researchers suggest that while getting 20-30 minutes of exercise daily can improve aerobic capacity, working out for 40-60 minutes is more effective for achieving and maintaining an ideal body weight.
People with specific medical diagnoses, such as heart disease or diabetes, should always consult with their doctor or dietitian about which personalized diet plan is best for them.
Practical Tips for Implementation
Keep several tips in mind when implementing the 30 30 30 diet to take full advantage of this meal plan:
- Consume 30 grams of protein for breakfast within 30 minutes of waking up.
- Follow this by completing 30 minutes of low-intensity cardiovascular exercise, such as walking, biking, rowing, swimming, or using a stair climber or elliptical machine.
- Select whole (non-processed foods), including an array of plant-based foods, as part of a heart-healthy meal plan.
- Avoid highly processed meats (sausage, salami, hot dogs, etc.), refined grains (such as white bread), and other highly processed foods.
- Use portion control and mindful eating (eat when you’re actually hungry and stop eating as soon as you feel full).
- Drink plenty of water throughout the day.
- Balance a nutritious diet with physical activity, sleep, and stress management.
While the 30 30 30 diet includes just 30 minutes of exercise, many people (including those trying to lose weight) benefit from working out more than 30 minutes daily.
Practitioner Insights
Many individuals can benefit from consuming the 30 30 30 diet as part of a well-balanced meal plan and exercise program. Healthcare practitioners should advise people about this diet and modifications to the 30 30 30 program based on an individual's health diagnosis, medications, overall health, and weight management goals.
Healthcare providers can support individuals in making healthy dietary changes, such as getting regular exercise (aerobic and strength-training workouts) and consuming a good balance of protein, fruits, vegetables, nuts, seeds, legumes, whole grains, plant-based fats, and other nutrient-dense options.
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Key Takeaways
- The 30 30 30 diet involves consuming 30 grams of protein within 30 minutes of waking up and 30 minutes of low-intensity exercise.
- Research supports consuming 30 grams of protein at breakfast to boost satiety, enhance metabolism, and manage a healthy body weight.
- Getting at least 30 minutes of aerobic exercise daily benefits cardiovascular fitness and disease reduction.
- Consistent morning exercise is an effective weight loss strategy.
- Individuals should consult with a healthcare provider before beginning any new diet, including the 30 30 30 diet, to ensure it’s appropriate for their individualized needs.
- The 30 30 30 diet offers nutritional and health benefits when consumed as part of a well-balanced meal plan and regular exercise regimen. However, exercising more than 30 minutes daily provides additional advantages for weight control.
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