30-30-30 weight loss rule: Pros and cons


The 30-30-30 weight loss rule is the talk of the town. Read on to know how 30-30-30 weight loss method works and how to incorporate it into your daily regime.

It’s common for people to hit a weight loss plateau, which can be frustrating and cause them to give up on their weight loss plan. Also, women trying to lose weight can experience annoyance due to diet soda cravings. All of this can force you to give up, but what if there’s a way out? Instead of giving up, try the 30-30-30 rule for weight loss. Many people believe that the fitness trend is a great way to achieve weight loss goals. Let’s find out how this viral 30-30-30 weight loss rule works.

What is the 30-30-30 rule for weight loss?

There are a lot of weight loss tips available, but choosing the most effective method is pretty difficult. But if you want to reduce weight, the trending 30-30-30 weight loss technique might be worth a try. According to the 30-30-30 approach, you should take 30 grams of protein in the first 30 minutes after waking up and then spend 30 minutes exercising. The method doesn’t involve any other rules, restrictions, or counting calories. The basic idea is to kickstart your metabolism, which helps support weight loss. While protein and exercise are essential components of a healthy lifestyle, individual results may vary.

Protein-rich foods
Protein is an important part of the 30-30-30 rule for weight loss. Image courtesy: Adobe Stock

How does the 30-30-30 weight loss method work?

The 30-30-30 method’s effectiveness is not definitively established, and its impact on weight loss may vary among individuals. “While the individual components – eating a high-protein breakfast and engaging in low-intensity exercise – have been studied for their potential benefits, the specific combination as outlined in the 30-30-30 rule may lack scientific validation,” says fitness instructor Bhavna Harchandrai. She says it is advisable to consider a holistic approach to health and weight management, incorporating various factors like overall diet, exercise intensity, and an active lifestyle.

But if you want to give it a try, here are some steps to follow –

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1. 30 grams of protein in breakfast

Including 30 grams of protein in breakfast may have potential benefits. Protein can contribute to increased satiety, which might help to control appetite throughout the day. It helps with blood sugar control and insulin resistance. Also, it plays a crucial role in muscle maintenance and repair. “However, individual preferences and dietary needs vary, and it is essential to consider a well-rounded breakfast that includes a mix of macronutrients for sustained energy,” says the expert.

Healthy adults should consume one gram of protein per kilogram of body weight daily. For an adult weighing 60 kg, that’s about 60 grams of protein per day, adds Harchandrai. The dietary benefit of eating a high-protein breakfast is that it is proven to cut down sugar cravings in the latter half of the day so you are less likely to reach out for dessert post-dinner.

2. 30 minutes of exercise

Engaging in low-intensity, steady-state (LISS) cardiovascular exercise can be beneficial for weight loss. This type of exercise, including activities like brisk walking, biking, and swimming helps to increase overall calorie expenditure without putting excessive stress on the body. LISS is suitable for people of all fitness levels, making it sustainable for daily practise for all. However, it is essential to complement exercise with an overall active lifestyle for optimal results. Moreover, any exercise is going to help to bring your blood sugar down, so it’s beneficial.

3. 30 percent mindfulness

Adjust your eating habits to include awareness. Give each bite some thought and appreciation, and pay attention to your body’s signals of hunger and fullness. Improved digestion and a positive relationship with food are two benefits of this practice. Incorporate mindfulness into your exercise routine. During your workouts, pay attention to your breath, and the sensations in your body. This improves mental health and increases the efficacy of your workouts.

Benefits of the 30-30-30 weight loss method

The benefits of the 30-30-30 weight loss method are as follows –

1. Comprehensive wellness

The 30-30-30 weight loss approach addresses the physical, mental, and emotional facets of health by equitably emphasising mindfulness, exercise, and diet.

2. Stable life

By promoting a balanced and sustainable lifestyle, this strategy increases the likelihood that people will stick to their healthy routines over time, shares the expert.

3. Adaptability

The approach may be modified to accommodate a range of fitness levels, enabling people to tailor the kind and intensity of workouts to suit their tastes and objectives.

Fit woman
Too much exercise may lead to illnesses. Image courtesy: Freepik

Side effects of 30-30-30 rule for weight loss

Before going for this weight loss method, know its side effects too.

  • Excessive dieting can be harmful to your health.
  • Nutritional imbalances can result from strict diet compliance.
  • Overemphasising protein has negative health effects.
  • Excessive exercise might lead to serious illnesses.
  • Your blood sugar levels can be impacted.

“While the 30-30-30 rule is considered less concerning compared to other weight loss methods, it’s important to recognise that it may not be suitable for everyone,” says the expert. The principle of a high-protein breakfast and daily exercise is generally positive, but individual preferences and responses to these practices vary. Forcing yourself into a routine that doesn’t align with personal preferences, such as eating breakfast or working out in the morning, might not be sustainable.

It’s crucial to listen to your body and choose the right approach that suits your lifestyle and preferences, ensuring a healthy and sustainable approach to well-being.


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