More and more healthy living trends are spreading online. The 30-30-30 method is one such trend.
Whether you want to boost your fitness or achieve sustainable weight loss, there are numerous methods touted as life-changing that you can adopt. But when you actually try to implement them, those methods can often become impractical or difficult to follow. Consequently, they get pushed aside, and your good intentions fade away.
However, the creator of the 30-30-30 method believes this approach is a game-changer.
What is the 30-30-30 Method?
According to the UK newspaper Mirror, the 30-30-30 method was initiated by Gary Brecka, a human biologist based in the United States. The 30-30-30 method involves consuming 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity exercise. But does this really benefit your health?
Eggs are a food rich in high-quality protein.
What Do Health Experts Say About the 30-30-30 Method?
Edwina Clark, a nutrition and health care expert from the United States, told HuffPost: “Increasingly, research shows that combining a high-protein diet with exercise helps improve fat mass, blood sugar control, inflammation, physical activity, and cardiovascular health markers such as triglycerides and total cholesterol, especially in obese individuals.”
Edwina Clark, nutrition and health care expert.
Protein “requires more energy to metabolize than fats and carbohydrates,” so you may feel fuller when consuming protein, as it takes longer to digest. Edwina explains: “Some evidence suggests that eating a high-protein breakfast in the morning can help control hunger and cravings throughout the day.”
Furthermore, you should choose healthy protein sources. While sausage may provide protein, when compared to eggs and certain types of Greek yogurt, it’s clear that the latter options are healthier.
Edwina suggests consuming high-quality protein in the morning, such as Greek yogurt, eggs, and nut butter, which “can help keep you full longer and provide energy for both your brain and body for the new day, especially when combined with fiber-rich carbohydrates.”
Regarding timing of meals, it does not necessarily have to be within 30 minutes of waking up; what is more important is that 30 grams of protein are consumed in the morning as part of breakfast.
When it comes to exercise, 30 minutes of low-intensity activity can genuinely be beneficial, as the UK’s National Health Service (NHS) recommends that “adults should aim to be active every day and target at least 150 minutes of moderate physical activity a week, through a variety of activities.”
Walking is one of the low-intensity physical activities.
According to the NHS, adults should aim to:
- Engage in strength-building activities for all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) at least 2 days a week.
- Complete at least 150 minutes of moderate-intensity activity each week or 75 minutes of high-intensity activity each week.
- Spread exercises over 4 to 5 days per week or every day.
- Reduce time spent sitting or lying down, breaking up long periods of inactivity with some activity.
Drawbacks of the 30-30-30 Method
However, there are some drawbacks to the 30-30-30 method, as noted by American nutrition expert Elizabeth Huggins. This method does not take into account an individual’s “needs or goals” and may not be suitable for “some people’s schedules or preferences.”
Huggins also emphasizes that Gary Brecka’s website states that he is not a medical expert. Gary encourages individuals to seek medical advice from a health professional—so it might be best to consult your family doctor if you are considering making lifestyle changes.
