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A new diet has appeared on the Internet: “30-30-30”. What foods you can eat and how many kilos you will lose if you follow the rules.
A fitness trend called “30-30-30” has quickly spread on TikTok, with many claiming it’s an effective way to achieve weight loss goals.
If breakfast has many benefits, does it also help you lose weight? It depends, says Tara Schmidt. Breakfast is known to be beneficial in a weight loss plan.
In the National Weight Control Registry study, subjects who stuck with the diet long-term tended to eat breakfast every day, says Schmidt, suggesting that this could be a factor in the plan’s success. “We don’t know exactly why,” she says, according to RTV.
A new diet has appeared on the Internet: “30-30-30”. What foods you can eat and how many pounds you can lose
Although some experts claim that breakfast helps “energize” or stimulate your metabolism, experts say there is no evidence to support this.
A 2022 research found that those who ate a more substantial breakfast did not burn calories faster.
According to Jason Machowsky, an exercise physiologist and nutritionist at the Hospital for Special Surgery, breakfast could theoretically be beneficial for burning calories when you’re sick.
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If you are the type of person who enjoys breakfast feeling more energetic and active throughout the day.
The 30-30-30 rule specifically recommends eating breakfast within 30 minutes of waking up. More importantly, breakfast should contain 30 grams of protein.
But it doesn’t apply to all people. “Not everyone can eat something that early,” notes Schmidt. He points out that the 30 grams of protein most likely has a benefit.
What makes the difference to the 30-30-30 rule?
Healthy adults should consume 0.8 grams of protein per pound of body weight daily. However, what counts as a “high protein diet” depends on the person and their weight.
Research has shown that eating protein for breakfast can help you feel fuller for longer.
It can also help control blood sugar levels and reduce insulin resistance, a condition that predicts diabetes.
High-protein breakfast options include eggs, lean meats, Greek yogurt, ultra-filtered milk and protein shakes, says Schmidt.
It is said that it is good to eat carbohydrates for breakfast. But if you have a source of protein in addition to carbohydrates, this glucose increase is not as high.
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In addition to proteins and carbohydrates, Schmidt recommends people include fruits and vegetables in their meals, which provide fiber and additional nutrients.
The final step of the method is to practice low-intensity cardio exercise for 30 minutes immediately after breakfast.
This type of exercise stimulates the heart’s activity, but not excessively. This means you can do them for a longer period of time without getting out of breath. Examples include brisk walking, cycling, swimming or cross training.
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U.S. Department of Health and Human Services guidelines recommend that adults complete at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity physical activity per week.
Regardless of the type of exercise, it helps lower blood sugar levels, adds Schmidt.
The interesting thing about the 30-30-30 rule is that low-intensity exercise burns a higher percentage of calories that come from fat.
And high-intensity exercise helps burn overall calories. In this sense, they help you lose weight.
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