What is the trending 30-30-30 diet method, and does it actually work? - Mayo Clinic Press (2024)

Another day, another TikTok trend. This month, the 30-30-30 method claims to be the “best weight-loss method” out there. Research has told us time and again there is no one best diet. But, in comparison to most plans out there, at least this one’s not so bad. When it comes to nutrition advice via social media, trust me, I’ve heard worse.

The 30-30-30 method refers to consuming 30 grams of protein within 30 minutes of waking, followed by 30 minutes of low-intensity exercise. Biologist Gary Brecka describes the diet on TikTok, which now has more than 17 million views. The advice may have stemmed from Tim Ferriss’ book “The 4-Hour Body,” which encourages people to consume 30 grams of protein within 30 minutes of waking.

Does the 30-30-30 diet method actually work?

The more important question to ask would be, “How does this method compare to my baseline habits?” For someone who typically grabs coffee (with or without the donut) and then goes and sits at their desk for the next 10 hours, this method would likely result in weight loss. However, if the changes don’t also create a caloric deficit, then it’s more of a not-harmful-or-helpful situation.

Remember, too, that more than 30 minutes of low-intensity activity is recommended, whether weight loss is the goal or not. For general health, the Physical Activity Guidelines for Americans recommend 150 minutes of moderate-intensity physical activity and at least two days of muscle strengthening activity each week. For those trying to lose weight, physical activity greater than 225 to 420 minutes per week is recommended, or 200 to 300 minutes for those who have already lost weight and want to maintain. While followers may exercise in addition to the 30 minutes referenced, higher intensity exercise seems to be discouraged, and strength training left out.

To assess whether a weight-loss plan is going to work for you, take a step back to look at the big picture. Ask yourself the following questions:

• How does this plan compare to my current habits?
• Is this going to be realistic for me long term?
• How will I feel or react if I am not successful with the guidelines?
• Does this feel too extreme?
• Will my intake of nutrients and calories be appropriate?

What are the benefits of the 30-30-30 diet method?

The benefits of this method stem from what it promotes: eating breakfast, exercise and spreading protein intake throughout the day.

• Eating breakfast: The jury is still out on the importance of breakfast (evidence was rated “fair” in its relationship to weight loss), though encouraging a breakfast that contains protein is likely helpful in limiting excess or empty calories mid-morning. Those in the TikTok comments section celebrating weight loss may be achieving a calorie deficit thanks to decreased daytime snacking.

• Exercise: The overarching theme? Just do it. No matter when or what the exercise, benefits follow. Exercising routinely in the morning, however, may just enhance weight loss. Theories behind this include the time’s relation to consistency, habit development and improved self-regulation.

• Protein: Some research suggests at least 30 grams of protein consumed at breakfast in solid food form may help with elevated feelings of fullness (satiety). Another study based on NHANES data showed that protein consumption at breakfast improved blood pressure, HDL cholesterol and insulin resistance. More than half of Americans are meeting or exceeding protein recommendations, but often as part of their evening meal likely in a portion greater than is beneficial when it comes to protein utilization.

What are the negatives of the 30-30-30 diet method?

The 30-30-30 method has not been studied rigorously. Even without research, the approach comes with a few known downfalls. Concerns are more associated with the internet’s obsession with diet trends, which tend to include rules and rigidity. Let’s not forget that afternoon exercisers, or those who prefer their protein following breakfast (there is some evidence behind this) will benefit too. Last, it needs to be made clear that “fat-burning” exercise is not as magical as it sounds. Brecka even shares the fact that sitting on the couch would be a fat-burning stage, so encouraging low-intensity exercise without discussing one’s entire fitness could be confusing and unhelpful for the majority of the population.

Regardless of whether a diet ends up on the dietitians-consider-this-good, -bad, or -ugly list, remember that nutrition, lifestyle and weight loss need to be highly individualized. There is no one perfect program, method or diet out there. As always, it is best to consult with your healthcare provider and registered dietitian.