30-30-30 method for weight loss: What is it and does it work?

These days, finding a scientifically backed weight-loss method that actually works for you and your body can feel overwhelming.

Give social media a scroll and you'll get all kinds of contrasting and conflicting suggestions about how to lose weight and burn fat, all promising to be absolutely beneficial to your overall health and well-being.

The issue is separating the genuine weight-loss options from the quacks. Recently, the 30-30-30 rule has been going viral on social media as a great way to control appetite and sugar cravings throughout the day, which can help people lose weight and build lean muscle.

But what is the 30-30-30 rule, actually?

And is it going to build up lean muscle while shredding fat to leave you looking like a Greek god, or is it just another fitness trend we're going to forget about six months from now?

In this article, we'll give you the rundown on what this new rule is all about, how it works (and whether it actually works), and what other rules and strategies you can implement to create a sustainable weight loss method that will create a positive ripple effect on your life.

What is the 30-30-30 rule to lose weight?

The 30-30-30 rule is a new weight loss method that's currently going viral on social media. It was originally created by Tim Ferriss, author of the 2010 book The 4-Hour Body.

In 2024, though, the 30-30-30 rule has been popularised by biologist Gary Brecka. On TikTok, a video of Brecka explaining the weight-loss method went viral and currently has over 1.8 million likes [1].

The difference with the 30-30-30 method is that it combines diet and exercise, rather than just focusing on what you eat while having a feed. The aim is to create a healthier lifestyle overall that will also help you reach your weight loss goals.

The 30-30-30 rule is, in essence, an overhaul to your morning routine. It's about eating protein in 30-gram blocks with your breakfast within 30 minutes of waking up, followed by 30 minutes of low-intensity cardiovascular exercise to get the blood pumping.

Here's how it works.

The components of the 30-30-30 weight loss method

Perhaps unsurprisingly, there are three components to the 30-30-30 rule.

The first is all about timing. Instead of hitting snooze in the morning, you should be eating breakfast within 30 minutes of waking up. The second is all about protein because your breakfast should contain 30 grams of it. The final component is 30 minutes of steady-state cardiovascular exercise to promote fat loss and fat burning.

But what is it about these three elements that promotes weight loss and weight management? Let's break it down.

High-protein breakfast

One of the main components of the 30-30-30 rule is to eat a high-protein breakfast, specifically, one with 30 grams of protein. But what does this do for weight loss?

Well, aside from the fact that getting enough protein is essential for healthy adults, research shows that eating a protein-rich breakfast can be key to sticking to your weight loss plan. That's because protein consumption helps increase feelings of fullness and leaves you feeling satisfied for longer [7].

The idea is that it sets you up for success throughout the day, allowing you to make better eating choices to support your diet and fitness goals.

By starting the day with 30 grams of protein within 30 minutes of waking, some people find that it helps them eat fewer calories overall and allows them to eat a more balanced diet.

The cumulative effect of all these changes can be fat loss, weight management, and improved health. Additionally, a protein-rich breakfast is said to support muscle maintenance, boost your metabolism, and provide sustained energy, aiding in better focus and productivity.

Low-intensity exercise

Once you've kicked off your day with a protein-rich breakfast, the final part of the 30-30-30 rule is to do 30 minutes of steady-state cardio.

We're not talking about a HIIT class or even moderate intensity exercise. In other words, nothing that will have you huffing and puffing. Just some low-intensity cardio, like brisk walking, biking, or swimming. As a rule, you should be able to still have a conversation if you're really going low intensity on your workout.

Steady-state cardio is a great way to kickstart the day, and it has been found to improve the way you burn body fat [2]. It's also gentler on your body overall, making for an easier recovery post-workout and a more sustainable exercise routine over time.

Other health benefits of low-intensity cardiovascular exercise are that it's easier on the cardiovascular and cardiorespiratory systems and increases cardiac efficiency, making it an excellent option for your whole body [3].

Finally, steady-state cardio — as with any exercise in the morning, afternoon or evening — can help to improve your mental health. In fact, exercise is proven to reduce low moods, as well as improve self-esteem and cognitive function, leaving you a more energetic, confident man [4].

Does the 30-30-30 method work for weight loss?

Now that we've established what the 30-30-30 rule is, the question is: will you see its effects on your body weight if you follow it? Will it actually help you lose fat, or is this all just another TikTok trend promising an easy fix?

The answer is: it depends on your current routine.

If your days start with a run to The Coffee Club and a sweet treat full of saturated fat, followed by a full day spent in front of the computer, then it's likely you'll feel the benefits of the 30-30-30 method. That's because you're starting from ground zero.

On the other hand, if you're the kind to eat breakfast and engage in some exercise, and you already know all about your protein intake, it's probably not going to create the kind of calorie deficit you'd need to see any noticeable changes in your waistline or muscle mass.

Benefits of the 30-30-30 method

The main benefits of the 30-30-30 rule are twofold:

1. Starting your day with breakfast can help you feel full for longer. In turn, this can lead to a drop in snacking throughout the day, helping lower body weight over time
2. 30 minutes of low-intensity exercise that keeps your heart rate steady will benefit your body and mental health, regardless of the time of day [6]

Again, the benefits you'll see depend on how much exercise you do currently.

National guidelines recommend that healthy adults aim for 150 to 300 minutes of moderate physical activity per week, or 75 to 150 minutes of higher-intensity exercise per week, such as jogging, aerobics, or team sports [5].

Are there any risks to the 30-30-30 diet for help with weight loss?

The 30-30-30 method is still a relatively new diet, so there's not much on it in terms of formal studies.

While there is potential for weight loss and improved health, the 30-30-30 rule doesn't have any guidelines for the rest of the day, so shoving more protein into your breakfast probably isn't the quick fix you're looking for.

So, there's a possibility that those following the method without counting calories won't see much in the way of success if they're not making healthy food choices throughout the rest of the day, or if they're not also doing some higher-intensity exercise a few times a week.

Again, the risks or success of the method will very much rely on how it compares to your current routine. Of course, not everyone will get the results they want, which is why there are other options available, including Pilot's Weight Reset Program. The best way to start is by getting in touch with your GP or a registered dietitian to talk about your lifestyle and what you want to achieve, and discuss your next steps.

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