What Is The 30-30-30 Eating Rule?
The 30-30-30 rule is a trending lifestyle habit that combines both healthy eating and effective exercise into a simple daily routine. To follow the 'rule,' participants are suggested to eat 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity exercise.
The idea is that starting your day with a protein-rich meal can help with a variety of bodily functions, including helping stabilize blood sugar levels, reduce cravings, and support muscle repair, while the quick movement boosts metabolism and energy without being overly strenuous.
One of the most attractive parts about this routine is that it's straightforward and easy to remember. Instead of a complicated diet or workout, the 30-30-30 rule emphasizes small, consistent habits that can add up and help people lose weight over time.
What Do Health Experts Think Of The 30-30-30 Trend?
Although sometimes online diet or lifestyle trends can get a little extreme, and later down the line be proven as ineffective for weight loss, several health experts are in support of 30-30-30, as it doesn't involve restriction, but mainly prioritizes proper fuel and movement.
"When you begin your day front-loading 30 grams of protein within 30 minutes, it helps to steady blood sugar, turns on satiety signals, and cuts the urge to graze all morning," says Lisa Schultz. "Since it will keep you full for hours, you will most likely end up eating more intentionally the rest of the day, instead of snacking nonstop, which can lead to weight loss."
Dr. Ryan Sultan also shares similar sentiments, noting that while this lifestyle method has "not been backed by any well-controlled, long-term study," emphasizing protein in the morning and using it as a way to get in daily exercise can help people lose weight.
"Opposed to a carbohydrate-rich breakfast, protein-filled meals in the morning can slow digestion and reduce hunger and snacking later on in the day, potentially leading to weight loss," he says.
"Having protein early in the morning also makes it more likely that a person hits their recommended protein intake for the day and preserves lean body mass."