How To Do The 30/30/30 Method: Benefits, Risks And Side Effects

Written by Elizabeth Brown

When it comes to weight loss, you can find various methods, but very few of them can provide effective results. One of them is the 30 30 30 rule meal plan, which is vigorously spreading on various social media platforms, especially TikToc. This type of weight management rule became popular when Gray Brecka, a popular biologist, shared this method on TikTok.

He suggested in his video that having 30 grams of protein in almost 30 minutes after waking and instantly doing exercise can help lose weight. In this regard, we have explored the detailed information about the 30 30 30 rule in weight management.

What Is Trending 30-30-30 Rule For Weight Loss?

In simple words, 30 30 30 weight loss rule suggests the consumption of 30 grams of protein in breakfast within 30 minutes after waking up. After that, the individual needs to exercise for 30 minutes to lose cholesterol and achieve healthy weight management. Beyond this step, there are no other rules, which makes it an easy method to follow.

30-30-30 Rule For Fat Burning

The triple 30 rule was first coined by Timothy Ferriss, who mentioned it in his book “The 4-Hour Body,” which was published in December 2010. In this book, Ferriss uncovered some uncommon methods to lose fat, incredible six methods, and methods to become superhuman in a specific time. For so long, the 30 30 30 method of weight loss was unnoticed by many people till Gray Brecka, a popular biologist, shared his post on TikTok.

Brecka suggests that this is one of the most effective and scientific ways to lose weight within a few months. Additionally, he also illustrated that the triple 30 weight loss rule also showed some remarkable results in maintaining blood sugar and insulin levels. But the question here arises: does this simple rule work in weight loss?

What Do Researchers Say?

The lead registered dietitian at the Mayo Clinic, Tara Schmidt, suggested while talking to the press that it is difficult to say that 30 30 30 rule works. There are very few studies available that demonstrate the effectiveness of the methods. The research is still ongoing, and dietitians and other professionals are trying to uncover the potential health benefits of the 30 30 30 weight loss rule meal plan.

Though the evidence is available, very few according to which it is the most effective and scientific way to lose weight. The research is still going on, and researchers are breaking down this method into different steps and trying to find out its potential. Scientists have disclosed the intake of 30 grams of protein in breakfast within 30 minutes as you wake up and perform some intensive exercise for 30 minutes.

Potential Benefits Of 30 30 30 Weight Loss Rule

According to ACE, the heart pumping above your heartbeat helps to maintain to maintain fitness and prevent various diseases. According to much research, the 30 30 30 rule helps improve blood circulation by maintaining your heartbeat and providing energy in low-intensity workouts. Therefore, this method is also beneficial for maintaining blood sugar levels and even preventing various chronic health issues such as heart disease.

Additionally, some research also found consuming protein in breakfast helps burn body fats instead of lean muscles. Taking at least 30 grams of workout before doing exercise can help to improve the metabolic rates and provide essential nutrients to the body.

Apart from this, a 2021 study has also found that the consumption of lean meat in the morning and then evolving into low-intensity physical activities can reduce fats and lower cholesterol levels.

Potential Risks Of 30 30 30 Weight Loss Method?

Very little evidence is coined on the effectiveness of the 30 30 30 rule; in the same way, no research has found that claims that this method can harm the body. In this regard, some dietitians also suggested some people tend to eat less in the morning, and some prefer more. In such cases, consuming 30 grams of protein can’t harm anyone, but people should not force them to overeat.

Second, low-intensity workouts are also beneficial for many people and help to stay fit and healthy. The problem arises when an individual performs high-intensity work after having so much protein early in the morning. It becomes more problematic when any new person who has not been involved in any physical activities in the past starts following this routine.

Additionally, according to the report of ACE, performing an immense amount of exercise can lead to a rise in the metabolic rate, which can increase the hunger of an individual. This process continues to grow even after a workout, which may cause various issues to the body. Therefore, it is not recommended to have protein and other food products before doing any exercise.

Besides all these issues, the 30 30 30 method is considered for all types of people who want to lose weight healthily. The thing to keep in mind is you must be involved in various physical activities before following this routine. This may help you adopt the method easily and without any side effects.

Final Words

When it comes to any method to lose weight effectively, the 30 30 30 rule can be a choice. According to the research’s findings, this method can be a great way to provide all the nutrients that are required for the healthy growth of the body. The studies also suggest that there are minimal side-effects found till now, which can be tackled if performed well.

Additionally, to follow this routine, a person must be involved in some kind of physical activity in the past. By taking some precautionary steps and following a healthy diet, one can easily lose weight with the 30 30 30 rule.


  1. Medline Plus. Benefits of exercise.
  2. ACE. Does your heart rate matter?
  3. Chen C-N, Hsu K-J, Chien K-Y, Chen J-J. Effects of combined high-protein diet and exercise intervention on cardiometabolic health in middle-aged obese adults: A randomized controlled trial. Frontiers in Cardiovascular Medicine. 2021;8. doi:10.3389/fcvm.2021.705282
  4. Ludwig DS, Ebbeling CB. The carbohydrate-insulin model of obesity. JAMA Internal Medicine. 2018;178(8):1098. doi:10.1001/jamainternmed.2018.2933

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Elizabeth Brown is a registered and licensed dietitian with over 10 years of experience helping clients successfully achieve their weight loss and nutrition goals. She received her Master of Science in Nutrition from the University of Washington and completed her dietetic internship at Harborview Medical Center. Elizabeth specializes in bariatric patient care, working closely with bariatric surgery teams to provide pre- and post-operative nutrition counseling. She has supported hundreds of patients in preparing for weight loss surgery, adopting the required dietary changes, and making lifestyle adjustments for long-term success. She stays up-to-date on the latest research and best practices in bariatric surgery aftercare through her membership in the Obesity Society (TOS) and the Obesity Action Coalition (OAC). She is an avid speaker and educator, presenting regularly at local and national conferences on topics related to post-bariatric nutrition and weight maintenance.

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