Exploring the 30-30-30 Rule for Weight Loss: Benefits, Risks and Implementation Tips

You don’t have to be working in the fitness industry to have come across the 30 30 30 diet. This is a trend that has taken social media by storm. It is being touted as being one of the most effective ways to lose weight. So, what is it all about and is it truly effective? Below we take a look at this health trend. We look at the ins and outs of the diet and whether it is truly effective or not.

30 30 30 Rule Weight Loss Meal Plan

This social media weight loss trend involves eating 30 grams of protein within the first 30 minutes of waking up. You then follow this up by 30 minutes of low-intensity exercise. These are the only rules of the diet. There are no other rules or restrictions to the regimen. Yes, you don’t even have to count calories.

This morning routine finds its origins in the book ‘The 4-Hour Body’ by Tim Ferris. However, it is now being widely adopted after going viral on TikTok following a podcast by Gary Brecka, a self-described expert in human biology whose podcast focuses on ways to boost physical and mental health. Brecka described how the 30/30/30 fat loss regimen is effective for weight loss and controlling blood sugar in a two-part podcast series. Each episode currently has over 18 million views.

Does It Work

There is no scientific evidence that the 30 30 30 rule works. There currently aren’t any studies on the effectiveness of the diet. It should also be noted that effectiveness of diets or any weight loss plan for that matter is dependent on the individual, their commitment as well as their goals.

This viral regiment however, does present some aspects that would be positive for weight loss.

  • High-protein breakfast – eating breakfast has many benefits including providing energy for activities throughout the day. A high protein breakfast is even better as it keeps you satiated for longer. It is also a great way to keep your blood sugar under control. You will therefore be less likely to overeat as the day progresses. Great options for a high protein breakfast include lean meats, eggs, nut butters and Greek yogurt.
  • Low intensity exercise – 30 minutes of low intensity exercise in the morning after a high protein breakfast is a great way to burn fat. Low intensity exercise does not get your heart rate too high. You can therefore sustain the activity for longer. This helps to bring your blood sugar down.

The timing of the workout also has a positive impact on weight loss. Studies have shown that exercising in the morning (between 7am and 9am) can aid in weight loss by making the person more mindful of their choices throughout the day. The ripple effects of exercising in the morning make it easier to stay consistent with healthy habits throughout the day.


This viral Tik-Tok diet isn’t as concerning as other fad diets. It in-fact has many positive aspects such as eating a high-protein breakfast and encouraging low intensity exercise. However, this approach to weight loss may not be effective for everyone.

There are many people that don’t like to eat first thing in the morning. Others can’t workout with food in their stomach. There are also some people for whom eating 30g of protein may be higher than what is recommended for them and their current state of health.

Weight Loss Services Spokane Valley

At Integra Health and Wellness, we don’t believe in a one-size-fits-all approach to weight loss. We provide custom weight loss plans to help individuals reach their unique goals. Contact us to learn more and to get started with your journey to better health.