What is the 40 30 30 rule for weight loss
What is the trending 30-30-30 diet method, and does it actually work?
Another day, another TikTok trend. This month, the 30-30-30 method claims to be the best weight-loss method out there. Research has told us time and again there is no one best diet. But, in comparison to most plans out there, at least this ones not so bad. When it comes to nutrition advice via social media, trust me, Ive heard worse.
The 30-30-30 method refers to consuming 30 grams of protein within 30 minutes of waking, followed by 30 minutes of low-intensity exercise. Biologist Gary Brecka describes the diet on TikTok, which now has more than 17 million views. The advice may have stemmed from Tim Ferriss book The 4-Hour Body, which encourages people to consume 30 grams of protein within 30 minutes of waking.
Does the 30-30-30 diet method actually work?
The more important question to ask would be, How does this method compare to my baseline habits? For someone who typically grabs coffee (with or without the donut) and then goes and sits at their desk for the next 10 hours, this method would likely result in weight loss. However, if the changes dont also create a caloric deficit, then its more of a not-harmful-or-helpful situation.
Remember, too, that more than 30 minutes of low-intensity activity is recommended, whether weight loss is the goal or not. For general health, the Physical Activity Guidelines for Americans recommend 150 minutes of moderate-intensity physical activity and at least two days of muscle strengthening activity each week. For those trying to lose weight, physical activity greater than 225 to 420 minutes per week is recommended, or 200 to 300 minutes for those who have already lost weight and want to maintain. While followers may exercise in addition to the 30 minutes referenced, higher intensity exercise seems to be discouraged, and strength training left out.
To assess whether a weight-loss plan is going to work for you, take a step back to look at the big picture. Ask yourself the following questions:
- How does this plan compare to my current habits?
- Is this going to be realistic for me long term?
- How will I feel or react if I am not successful with the guidelines?
- Does this feel too extreme?
- Will my intake of nutrients and calories be appropriate?
What are the benefits of the 30-30-30 diet method?
The benefits of this method stem from what it promotes: eating breakfast, exercise and spreading protein intake throughout the day.
- Eating breakfast: The jury is still out on the importance of breakfast (evidence was rated fair in its relationship to weight loss), though encouraging a breakfast that contains protein is likely helpful in limiting excess or empty calories mid-morning. Those in the TikTok comments section celebrating weight loss may be achieving a calorie deficit thanks to decreased daytime snacking.
- Exercise: The overarching theme? Just do it. No matter when or what the exercise, benefits follow. Exercising routinely in the morning, however, may just enhance weight loss. Theories behind this include the times relation to consistency, habit development and improved self-regulation.
- Protein: Some research suggests at least 30 grams of protein consumed at breakfast in solid food form may help with elevated feelings of fullness (satiety). Another study based on NHANES data showed that protein consumption at breakfast improved blood pressure, HDL cholesterol and insulin resistance. More than half of Americans are meeting or exceeding protein recommendations, but often as part of their evening meal likely in a portion greater than is beneficial when it comes to protein utilization.
What are the negatives of the 30-30-30 diet method?
The 30-30-30 method has not been studied rigorously. Even without research, the approach comes with a few known downfalls. Concerns are more associated with the internets obsession with diet trends, which tend to include rules and rigidity. Lets not forget that afternoon exercisers, or those who prefer their protein following breakfast (there is some evidence behind this) will benefit too. Last, it needs to be made clear that fat-burning exercise is not as magical as it sounds. Brecka even shares the fact that sitting on the couch would be a fat-burning stage, so encouraging low-intensity exercise without discussing ones entire fitness could be confusing and unhelpful for the majority of the population.
Regardless of whether a diet ends up on the dietitians-consider-this-good, -bad, or -ugly list, remember that nutrition, lifestyle and weight loss need to be highly individualized. There is no one perfect program, method or diet out there. As always, it is best to consult with your healthcare provider and registered dietitian.
Relevant reading
Mayo Clinic Diet and Cook Smart, Eat Well Bundle
This revised edition of the #1New York Timesbestselling book offers a simple, time-tested, no-nonsense approach to losing weight and keeping it off. The Mayo Clinic Diet by Donald D. Hensrud, M.D., isnt a fad diet its an approach that draws on years of research from thousands of individuals seeking
Discover more Nutrition & Fitness content from articles, podcasts, to videos.
View Nutrition & Fitness
The Pros and Cons of the 40/30/30 Zone Diet
Most modern-day diets tend to be restrictive, eliminating certain foods, ingredients and even entire macronutrient groups. The 30/30/40 Diet is quite different in that it incorporates a moderate amount of protein, carbohydrate, and fat into an overall plan.
Heres what a sample day of eating would look like following a 40/30/30 macronutrient split: Breakfast:
- 3 scrambled eggs
- 2 slices of whole grain toast
- 1/2 an avocado
Snack:
Lunch:
- Grilled chicken breast (4 oz.)
- Quinoa (1 cup)
- Steamed broccoli
Post-workout
- 1 scoop of protein powder
- Blueberries (1/2 cup)
Dinner:
- Salmon (4 oz.)
- Brown rice (1 cup)
- Roasted Brussels sprouts (1 cup)
It's important to note that this diet is just a template. Your individual macronutrient needs will vary based on individual factors such as gender, age, activity level, and goals. Should you jump aboard ship, or is this just another fad diet that you should just ditch altogether?
What is the 40/30/30 Zone Diet?
Also known as the Zone Diet, the 30/30/40 Diet adopts the "moderation is key" principle, focusing on moderate amounts of protein, carbohydrates, and fat within the plan. This approach doesnt restrict a certain food group, and it places a strong emphasis on quality food sources. The general plan suggests basing your daily diet around 40% carbohydrates, 30% protein and 30% fat.
Pros of the40/30/30Diet
No exclusion zone
Unlike many other diet plans, the 30/30/40 Diet seeks to integrate food groups rather than eliminate them. A diet that promotes inclusivity rather than exclusivity is more likely to lead you to long-term success. Low-carb diets leave you lacking energy, while low-fat diets can wreak havoc on your hormones. Carbohydrates such as rice and sweet potato contain high amounts of fiber and a gradually-digesting energy source. Fats are also integral for absorbing vitamins and minerals into the bloodstream. Integrating a moderate amount of all macronutrients is also pretty achievable, so youd be far more likely to follow this plan with success.
Evidence does exist
The University of Illinois at Urbana-Champaign conducted a study in which two diets were analyzed: one which adopted a 30/30/40 approach, and another with higher carbohydrate and much lower protein. They discovered that the 30/30/40 diet promoted greater weight loss and greater retention of lean muscle mass. Protein consists of amino acids proven to build and repair muscle tissue. The higher protein quantity seen in the 30/30/40 diet is likely to be responsible for this retention of muscle mass and emphasizes the importance of macronutrient balance.
Proper preparation
Many people are put off the 30/30/40 Diet by the measures needed to ensure macronutrient targets are being met. This does sound like a daunting task, but not if you put in adequate prep first. If you set aside an hour or two each night, you can carefully prepare your meals using all the foods you enjoy in accordance with the amount of protein, carbohydrates, and fat you need.
Cons of the 30/30/40 Diet
Miscalculated calories
The true driving force behind weight loss is calorie expenditure. That is, if youre burning more calories than you take in through food and drink, then youll lose weight. Macronutrients are hugely important, but there is always the chance that you could lose sight of your calorie intake by focusing too heavily on your ratio of protein, carbohydrates, and fat.
Lost sight of success
Chief creator of the 30/30/40 Diet, Dr. Barry Sears stated that men following the plan were to consume 1500 calories per day. You already know calories are key to losing weight, and the average human burns 2000 calories each day purely by existing. Consuming a mere 1500 calories per day will result in weight loss irrespective of whether you eat a wholesome diet or a greasy plate of pizza. You could also argue that this figure is further limited once you take training into account. Energy requirements become even higher with a grueling training session on the agenda.
Individual differences
The problem with a one-size-fits-all diet like 30/30/40 is that it doesnt take individual needs and differences into account. For instance, you could work in an office, sat at a desk all day leading a sedentary lifestyle. Here, your carbohydrate quota would need to be lower than that of someone working in a more physical industry such as construction. When you introduce training or sport into the equation, food becomes further complicated.
The 30/30/40 Diet: The Overall Opinion
Success on the 30/30/40 Diet owes more to a calorie deficit than any specific macro split. Adopting a set ratio of protein, carbohydrate and fat is a bit restrictive if you havent first considered your own lifestyle. If weight loss is your goal, you should first work out your activity level, and compared with figures such as the Basal Metabolic Rate, you can obtain a targeted calorie count. Sticking to this and extracting your macronutrient ratios from this is a far more efficient way of smashing your goals.A diet like the 40-30-30 approach has several benefits because its based around moderation
- Sustainability: Since a balanced dietary approach doesnt eliminate entire food groups or require extreme drops in caloric intake, its generally easier for people to maintain long term. This is important because long-term success with any type of diet depends on compliance with the plan.
- Balanced nutrient intake: A moderate diet that has a balanced intake of all your macronutrients (protein, carbohydrates, and fat) sets you up for better success when it comes to covering your bases for your micronutrient intake (vitamins and minerals). By consuming a wide variety of nutrient food sources, you increase the likelihood that youre consuming enough of the various micronutrients your body needs.
- Flexibility: A moderate diet can be easier to incorporate into your lifestyle because you have less strict rules to adhere to. This can help reduce feelings of deprivation, anxiety, and stress associated with strict dieting. This approach can also help shape your overall relationship with food.
Adding a protein powder supplement to your routine can also help with hitting the precise macronutrients you need for success with the 30/30/40 diet. Whey Sport: Cellucor Whey Sport contains 30g of high-quality whey protein to help turn recovery time into muscle-growing time, and is ideally formulated for however you move by being gluten and soy-free and low in carbs, fats, and sugars. COR Performance Whey: Every two scoops of COR-Performance Whey Isolate Protein Powder is packed with 24g of fast-acting whey protein and digestive enzymes so that you can satisfy your protein needs anytime of the day.
Why Everyone Is Talking About the 30-30-30 Diet for Weight Loss
- A weight loss method known as the 30-30-30 approach has gone viral on TikTok.
- The diet involves eating 30g of protein during the first 30 minutes of your day before completing 30 minutes of low intensity exercise.
- Experts say exercising and increasing your protein intake in the morning may contribute to a calorie deficit and help you make healthier choices throughout the day.
- However, the 30-30-30 approach wont be right for everyone, and creating a more flexible and personalized weight loss plan may be better.
Another new diet is gaining popularity on social media. The 30-30-30 method has gone viral on TikTok, with many content creators claiming this approach has helped them lose weight sustainably.
Proponents claim that, unlike other diets that have garnered attention in the past, the 30-30-30 approach isnt another fad; its a lifestyle change.
The 30-30-30 diet involves eating 30g of protein within 30 minutes of waking up, and then completing 30 minutes of low intensity exercise.
This method first appeared in Tim Ferriss book The 4-Hour Body in 2010 but was recently popularized by nutritionist and wellness podcaster Gary Brecka.
So, is the 30-30-30 trend an effective approach to weight loss, or just another fad?
Lets start with the positives.
The good news about the 30-30-30 regimen is that its relatively sensible in comparison to some of its predecessors and, undoubtedly, the trends that will follow it, says Sophie Medlin, consultant dietitian at City Dietitians. Having a high protein breakfast is a good idea as it is more satiating than some of our typical breakfast options.
In lay terms, that means youll feel fuller for longer.
Natalie Burrows, nutritional therapist and founder of Integral Wellness, agrees. She points to a
Burrows says stabilizing blood sugars for the first meal of the day as you would by eating a high protein breakfast is fundamental to your food choices throughout the day.
In addition, Burrows notes that protein has a thermogenesis effect. That means you use more energy to metabolize it than you would, breaking down carbohydrates and fat.
Combining both of these effects may mean you create a calorie deficit. Thats good news if youre trying to lose weight.
What about movement? Burrows says there are many benefits to completing 30 minutes of low intensity exercise in the morning, and improved weight management is one of them.
As well as increasing your daily calorie expenditure, which can contribute to weight loss, Burrows says some low intensity exercises are beneficial for muscle mass and cardio fitness.
In turn, these support sustainable weight loss.
One potential drawback of the 30-30-30 approach is that it could clash with peoples busy routines.
In my experience, most peoples morning routines involve school runs, rushing around, and generally just about managing to get out of the door on time, says Medlin. This means that for the vast majority of people, having 30 minutes in the morning to exercise, as well as the additional time to prepare and plan a high protein breakfast, is unsustainable.
Medlin says when a habit change is unsustainable, its usually a good sign that its a fad.
Another potential problem with the 30-30-30 trend? It doesnt offer any guidance on how to eat or exercise during the rest of the day.
Medlin says its a sensible approach if you have enough time to commit to it in the mornings, but, she points out, that if you do the 30-30-30 regimen and then eat fast food for lunch and dinner and are sedentary for the rest of the day, you are likely wont experience much weight loss.
As always, weight loss is about energy balance and creating a deficit which this regimen may not result in, she notes.
Add to that, were all different; not everyone can stomach a protein-heavy meal early in the day.
Medlin notes if you dont consider yourself a morning person and typically dont feel hungrier until later in the day, this might not be the best approach for you.
Likewise, Burrows isnt sold on the 30-minute window.
Due to their sleep-wake cycle, the majority of people are not in a position to consume food within 30 minutes as melatonin, the sleep hormone, is still present in the first 30-90 minutes of waking, she explains.
She says eating too soon can result in feelings of nausea.
As for exercise, its important to remember that moving your body is valuable and important no matter what time of day you do it.
However, Medlin believes finding an exercise schedule that fits your lifestyle is more important than working out when you wake.
Both experts recommend tweaks to this approach that may make it more sustainable.
I would advocate having your breakfast after your exercise or half before and half after so that you can further regulate your appetite through the morning, as exercise can increase our appetite, says Medlin.
Similarly, Burrows recommends relaxing the eat within 30 minutes of waking rule. Instead, she says you should aim to eat breakfast within the first two hours of your day.
Food quality matters, too.
Get friendly with fiber and load your plate with vegetables to help you achieve your 30g a day of fiber, says Burrows.
The 30-30-30 diet may be a more sensible and sustainable approach to weight loss than many other trends but that doesnt mean it will be effective for everyone.
Ultimately, Burrows says, There is evidence to suggest that the 30-30-30 method will work, but what truly works for someone is a method that is achievable consistently over the long term.
