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I wont lie; I get slightly rattled when a new TikTok fat loss trend takes off.
Which brings me to the latest craze the 30/30/30 rule.
Although its grounded in some science, the latest fat loss method isntexactlywhat its cracked up to be.
The 30/30/30 rule was first popularized by Tim Ferriss and then Gary Brecka.
And so, the 30/30/30 method gained significant traction.
Not exactly controversial, but another rule overpromising on fat loss nonetheless.
Im not a nutritionist, but as a trainer, I attempt to break down diet fads with clients.
When this method came into play, I wanted to deep-dive into it.
What is Tim Ferriss' 30/30/30 rule?
As mentioned, the method involves consuming 30 grams of protein within 30 minutes of waking.
A meal of spinach, black beans, eggs and cottage cheese would count, for example.
According to Ferriss, this should help you consume fewer calories by up to30%across the day.
A clip of his TEDx Talk was shared onTikTokand has since been viewed millions of times.
And there you have it: 30/30/30 and the key to fat loss apparently.
And only steady-state cardio?
Heres the thing with magic number formulas, Carpenter says.
They are catchy and easy to market, but they are rarely scientific.
We already know that eating ahigh-protein dietalongside regular exercise is proven to support healthy and sustainable fat loss.
But those sexy-looking numbers are pretty much made-up.
In other words, there’s no such thing as a unicorn.
At Tom’s Guide, we’ve previously consulted nutritional therapistKerry Beeson(BSc) for protein advice.
She explains that protein slows digestion and the release of glucose into the bloodstream when consumed alongside carbs.
Despite the focus on exercise, your diet is also largely responsible for overall body composition your fat-to-muscle ratio.
Heres the thing with magic number formulas, Carpenter says.
They are catchy and easy to market, but they’re rarely scientific.
However, let’s discuss timing.
Theres little evidence suggesting thebest time to consume proteinis within 30 minutes of waking for fat loss.
For some, it could even cause digestion issues.
Anonline protein calculatorcan help you estimate your recommended protein intake if you’re unsure.
30/30/30 rule: Is eating in the morning better for fat loss?
But again, you dont need to cram your protein into a 30-minute morning window.
30/30/30: Is exercising in the morning better?
The most sustainable method to promote fat loss through exercise is through consistency.
For some, exercise in the morning means ticking that box before life commitments take over.
Gentle movement after eating could also aid digestion, improve energy levels and contribute toward overall energy expenditure.
However, exercising in the morning doesnt work for everyone.
As for thetypeof exercise you do, there are benefits to all exercise, whatever you enjoy.
But it doesnt make steady cardio redundant, which is credited with improving cardiovascular health and endurance.
The more lean muscle and less fat you have, the better potential for your metabolic health.
In short, there are benefits to all movement, especially when thatexercise is combined with a high-protein diet.
We asked the experts).
Are there any risks to following the 30/30/30 method?
The 30/30/30 rule isnt extreme (thankfully), so there are no real contraindications.
To paraphrase Carpenter: they just market well.
Forget 30 minutes and forget 30 grams.
However, following the method wont necessarily make the weight fall off as promoted.
If the 30/30/30 method doesnt work for your lifestyle, it’s not that deep.
