Is 30 the magic number?
A new weight loss and exercise regimen called the 30-30-30 rule has spread rapidly due to its supposedly fast track to weight loss and blood sugar control.
The method involves a person consuming 30 grams of protein within 30 minutes of waking up before completing 30 minutes of low-intensity exercise. This coincides with new research that found that the two-hour period between 7 and 9 am is the ideal time to exercise to lose weight.
The concept of “30” was introduced in Tim Ferriss’ book “The 4-Hour Body” and popularized by Gary Brica, a fitness expert praised by Ultimate Fighting Championship president Dana White for leading a healthier lifestyle.
The 30-30-30 approach is getting less flattering reviews from experts who spoke to Today this week.
“I wouldn’t say you should eat breakfast within 30 minutes of waking up. I would usually say eat breakfast within a few hours. Not everyone can eat that early,” said Tara Schmidt, a registered dietitian at Mayo Clinic. She added, “There is a benefit to eating 30 grams of protein.”
The recommended dietary allowance is 0.8 grams of protein per kilogram of body weight – or 0.36 grams per pound. For a 150-pound person, that’s 54 grams.
Schmidt recommends adding other foods besides protein to your breakfast, such as high-fiber fruits, vegetables, and even carbohydrates.
While she notes that any fitness is “absolutely beneficial,” the timing of the regimen after breakfast gives Schmidt pause.
“I don’t think we have a lot of research to support that it should be done quickly after a meal,” Schmidt said.
“We’re continuing to find new ways to do the same thing we’ve been trying to tell people all along, which is that you need to exercise, you have to eat a balanced diet, and it has to be sustainable,” she added. .
This doesn’t mean there aren’t benefits to the 30 cube rule, especially if it makes a person more active.
“If you were doing no exercise and now you’re doing low-intensity cardio for 30 minutes a day, that’s better than nothing,” Jason Machowski, an exercise physiologist and registered dietitian at the Hospital for Special Surgery, told Today.
“It doesn’t seem harmful to try (the method), but it’s not one size fits all,” he added, noting that weight loss should simply focus on the number of calories burned.
Machowski admits that a psychological factor may play a role in the 30-30-30 rule.
“Some people find that exercising in the morning makes them more aware of their food choices for the rest of the day, so it can have a positive ripple effect,” he explained.
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