The “30-30-30” rule is a new health craze that is becoming more and more popular on Instagram. Many users are saying it is a fantastic way to reach weight loss objectives. This strategy, which is gaining popularity due to its possible advantages, stresses getting your day started with protein and exercise.

But like any exercise or diet craze going around social media, it is important to find out if this approach is backed by research or just another hypothesis.

What is the 30-30-30 rule exactly, and how does it apply?

What is the 30-30-30 Weight Loss rule?

The 30-30-30 weight loss rule is a wellness trend that focuses on starting your day with a structured routine to help achieve weight loss goals. The idea behind it is to spend the first 90 minutes of your day engaging in three key activities:

1. 30 grams of Protein: Begin your morning by consuming 30 grams of protein. This helps kickstart your metabolism, keeps you fuller longer, and supports muscle health.
2. 30 Minutes of Exercise: Engage in 30 minutes of physical activity. This can be anything from cardio to strength training. Exercise in the morning is believed to boost metabolism and energy levels throughout the day.
3. 30 Minutes of Mindfulness or Self-Care: Dedicate 30 minutes to mindfulness activities like meditation, journaling, or any form of self-care. This helps set a positive tone for the day and reduces stress, which can aid in weight management.

The rule is designed to create a balanced start to the day, combining nutrition, physical activity, and mental well-being, which may contribute to more effective weight loss and overall health.

This rule does not require any changes to other meals or routines, restrictions, or counting calories.

Author Tim Ferriss originally described this rule in his book “The 4-Hour Body“. According to him, the 30-30-30 rule can help people lose fat in the body.

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There is also a similar rule called the 12-3-30 workout. It works as follows – incline the treadmill at 12 degrees, put the speed to 3, and walk for almost 30 minutes. This way you will lose a lot of excess fat in your body and your calories will also burn at a high rate.

Does the 30-30-30 method work?

Tara Schmidt, a lead registered dietitian at the Mayo Clinic tells “today.com” – It’s difficult to say definitively if the 30-30-30 rule works, whether it can lead to weight loss, and how it compares to other methods because it has not been studied rigorously. The effectiveness of any rule or routine completely depends upon the individual and their goal.

The 30-30-30 rule has been broken down into three steps which have been researched extensively.

Breakfast, eating times, and weight loss

Our elders always say breakfast is the most important meal of the day. Eating a nutritious breakfast has several benefits but does it actually help with weight loss?

In the National Weight Control Registry, a research study includes adults who have lost at least 30 pounds and kept it off for one year or longer, 78% of subjects reported eating breakfast every day, says Schmidt.

According to the study, eating breakfast was a common characteristic among those who maintained long-term weight loss, suggesting it may be a factor in their success. “We don’t know exactly why,” says Schmidt.

While some claim breakfast helps “jump-start” or boost metabolism, the evidence to support this is lacking, the experts note. A 2022 analysis found that those who ate a bigger breakfast did not burn calories any faster, TODAY.com previously reported.

Low-intensity exercise for weight loss

The last step of the 30-30-30 weight loss rule is a low-intensity exercise. This type of exercise increases your heart rate and eventually burns calories. It is suggested that a person should always do low-intensity exercise in the morning to maintain good health and physical appearance. Like our elders used to do stretching in the morning or jogging and there is a lot of exercise that you can do.