There’s a diet that’s getting a lot of attention on social media, and it’s called the “30-30-30.” What is so special about it? Well, Gary Brecka, human biologist and co-founder of 10X Health Systems, explains in a TikTok video“I’ve never seen anything in my life remove fat from a human faster than this.” Needless to say, it caught our attention and made us want to know all the details. There are so many weight loss diets popping up on social media, but this one combines protein and exercise and has TikTokers sharing their real results.
Here’s how the “30-30-30” diet works for weight loss
The 30-30-30 diet is ideal for those who want to burn fat and lose weight. “The concept is to get 30 grams of protein within 30 minutes of waking up and then follow that up with 30 minutes of continuous moderate cardio,” explains Jordan Hill, MCD, RD, CSSDfrom Top Nutrition Coaching. The idea is to do it for 30 days, or a month, “and watch [the fat] pick out,” Brecka explains in her video.
Brecka also recommends looking at your most recent blood work, especially hormone levels, to see if your estrogen is high. Estrogen is known to retain water in your body, leading to swelling and bloating.
Any positive comments from TikTokers who have followed the 30-30-30 diet? One user, @go.tay_, texted her 30-30-30 video“Taking my health into my own hands because my exercise program hasn’t been effective. Back to basics to get out of this plateau.”
Another TikTok user, @casuallykatiee, chimes in her video“If you are one of the 80% of women who struggle with PCOS or hormone imbalances, then you know how difficult it can be to lose weight. After 30 days of the 30-30-30 method, I finally started to see my abs begin get out again I feel slimmer, lighter, stronger and healthier than I have in a long time.”
Getting protein first thing in the morning, combined with daily exercise, is always packed with benefits. “Incorporate protein in the morning [includes] its role in promoting satiety, providing sustained energy throughout the day, and supporting muscle health,” says Hill. “Incorporating regular exercise supports both physical and mental health.”
As with any diet trend, Hill notes that some people may find the 30-30-30 unsustainable long-term, which can leave you feeling overwhelmed, anxious or guilty if you can’t keep up. “I advise people to implement morning protein and exercise when they can but not to stress over a rigid routine around it when circumstances make it difficult,” adds Hill
