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Friday, January 12, 2024 – 10:33 a.m. WIB
JAKARTA – Maintaining body weight is an attempt to avoid various dangerous diseases. It is common for people to reach a plateau in their weight loss journey, which can be frustrating and cause them to give up on their weight loss plan.
Therefore, there are many diet methods that are often tried to avoid boredom. One of them that is currently popular is the 30-30-30 diet. According to the 30-30-30 approach, a person should consume 30 grams of protein in the first 30 minutes of waking and then exercise for 30 minutes.
This method does not involve any other rules, restrictions or calorie counting. The basic idea is to boost the body’s metabolism and thus support weight loss. Although protein and exercise are important parts of a healthy lifestyle, results may vary for each individual. This eating pattern is also good for mental health as it involves mindfulness in its daily execution.
“While individual components such as a high-protein breakfast and engaging in low-intensity exercise have been studied for their potential benefits, the specific combination outlined in the 30-30-30 rule may lack scientific validation,” says the fitness trainer . Bhavna Harchandrai, reported Health Shots, Friday, January 12, 2024.
He said it is advisable to consider a holistic approach to health and weight management that combines factors such as general nutrition, exercise intensity and an active lifestyle.
Below are the rules of the 30-30-30 diet that you need to pay attention to.
1. 30 grams of protein for breakfast
Including 30 grams of protein in breakfast could have potential benefits. Protein can contribute to increased satiety, which can help control appetite throughout the day. It helps with blood sugar control and insulin resistance. In addition, it plays an important role in muscle maintenance and repair.
“However, individual preferences and dietary needs vary, and it is important to consider a complete breakfast that includes a blend of macronutrients for sustainable energy,” the expert said.
Healthy adults should consume one gram of protein per kilogram of body weight every day. For a 60 kg adult, that’s about 60 grams of protein per day. The nutritional benefit of a high-protein breakfast is that it has been shown to reduce cravings for sweet foods in the second half of the day, making you less likely to crave dessert after dinner.
2. Exercise for 30 minutes
Performing low-intensity steady-state cardiovascular exercise (LISS) can have a positive effect on weight loss. This type of exercise, including activities like brisk walking, cycling, and swimming, helps increase overall calorie expenditure without putting undue stress on the body. LISS is suitable for everyone at every fitness level and can therefore be used sustainably for everyone’s daily training. However, for optimal results, it is important to complement training with an overall active lifestyle. In addition, any physical activity helps lower blood sugar levels.
3. 30 percent mindfulness
Adjust your eating habits to include your full consciousness. Think about each bite, appreciate it, and pay attention to your body’s signals about hunger and fullness. Improved digestion and a positive relationship with food are two benefits of this practice. Incorporate mindfulness into your exercise routine too. As you exercise, pay attention to your breathing and the sensations in your body with each movement. This can improve mental health and increase the effectiveness of daily exercise.
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