What is the 30-30-30 method for weight loss — and is it safe? : Most weight loss strategies don’t work. The newer 30/30/30 strategy is scientific and may be worth a try for weight loss. The 30/30/30 technique entails consuming 30 grams of protein in the first 30 minutes of waking up and exercising for 30 minutes.Timothy Ferriss introduced this strategy in “The 4-Hour Body,”1 but biologist Gary Brecka popularized it on TikTok.2 Brecka claimed it can help you lose weight and regulate blood sugar and insulin.
What is the 30-30-30 method for weight loss — and is it safe?
1.What is the 30/30/30 Method?
- Gary Brecka popularized the 30/30/30 approach, although Tim Ferris invented it in The 4-Hour Body. Brecka claims in one of his films, “I’ve never seen anything in my life strip fat off of a human being faster than this,” a bold claim, but he believes in it so much that he wishes he had patented it.
- Exactly what is it? Eat 30 grams of protein within 30 minutes of waking up, then do 30 minutes of steady-state cardiovascular exercise (like walking) to keep your heart rate below 135 BPM.
- After one month of constant practice, Brecka says, “you will watch your weight eviscerate.” Let’s examine the science behind those outlandish claims.
2.How does it work?
- This appears simple, but how does it work? Gen Coco, a women’s weight loss expert and certified nutrition coach, says breakfast protein stabilizes glucose and insulin levels.
- After waking up and drinking coffee on an empty stomach or eating a bagel or cereal, cortisol and insulin surge dramatically.
- Weight gain or failure to decrease weight and hormone harm can result. Breakfast protein helps stabilize glucose levels, enhance metabolism, and reduce cravings throughout the day.
- Steady-state cardio for 30 minutes improves digestion, inflammation, cortisol, serotonin, and dopamine.
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3.How to try it for yourself
- This may be the largest adjustment for you if you wake up, drink coffee, then eat when your stomach rumbles two hours later.
- Not to worry—30 grams of protein can be prepped in under five minutes.
- Three pre-cooked hard-boiled eggs with Ezekiel toast, a smoothie with a scoop and a half of protein powder (most protein powders have 20 grams per scoop), protein powder in oatmeal (my favorite breakfast), cottage cheese with fruit, or a greek yogurt bowl with granola and peanut butter are some of our favorites.
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