What is the 30-30-30 rule for weight loss? All you want to know – Times of India

‘Health is wealth’; the age-old saying has found a new elixir in the modern age. In today’s fast-paced life where hustling is the way to go, fitness is one of the most prized possessions one can ask for and have. Although fitness depends on various aspects, physical fitness and mental well-being are the two most important areas to focus on. Fitness has different definitions to different people based on their preference and choice of work and lifestyle. Fitness trends keep on changing, keep on getting modified after taking into account all those factors. As there is a plethora of options to take your pick from, it can be quite confusing to make the right choice. Moreover, it can be difficult to zero down on a choice that is legitimate, doesn’t seem to pose any threat to your well-being and health and works well for your overall health. Just like intermittent fasting, eating small has gained momentum online for being beneficial for a healthy lifestyle, the 30-30-30 rule has made its way to the list too.

What is the 30-30-30 rule?

The 30-30-30 rule is based on the idea that it can help: Promote sustainable weight management, Improve physical and mental well-being, Develop healthy lifestyle habits, Increase your capacity to burn fat, and Keep lean muscle.
The 30-30-30 rule was originally described by author Tim Ferriss in his book The 4-Hour Body. It went viral on TikTok thanks to podcaster Gary Brecka, who claims that the technique can help the body burn fat without losing muscle.
The 30-30-30 rule is a weight loss method that involves:
1)Eating 30 grams of protein within 30 minutes of waking up
2)Following 30 minutes of low-intensity cardiovascular exercise
3)Eating breakfast
4)Spreading protein intake throughout the day
According to Brecka, following the 30-30-30 rule (sometimes referred to as the 30-30-30 method) can help you manage your blood sugar, lose weight, and have more energy than other eating plans.

Benefits of the 30-30-30 rule:

The 30-30-30 rule is a weight loss method that involves eating 30 grams of protein within 30 minutes of waking up and then doing 30 minutes of light exercise. It has several benefits, such as —
Healthy habits: The 30-30-30 rule encourages healthy habits that can be maintained over time.
Weight loss: The rule can help with weight loss by boosting metabolism, reducing cravings, and stabilizing blood sugar levels.
Improved energy: Regular exercise and a balanced diet can improve energy levels and mental focus.
Cardiovascular health: Consistent exercise can help maintain heart health.
Sustainable weight loss: The 30-30-30 rule is a balanced and realistic approach to weight loss.
Easy to follow: The rule is easy to remember and integrate into daily life.
Accommodates different lifestyles: The rule can accommodate various lifestyles and fitness levels.
Focuses on gradual changes: The rule focuses on gradual changes that are more likely to stick over time.
However, the 30-30-30 rule may not be effective for everyone. For example, some people may not like to eat first thing in the morning, or they may not be able to work out with food in their stomach.

Risk of the 30-30-30 rule:

Although the 30-30-30 rule has proven to be effective for weight loss, it does have a few risks as well, like —
The 30-30-30 rule may not be effective for everyone: The 30-30-30 rule may not work for people who don’t like eating first thing in the morning, can’t work out with food in their stomach, or have underlying conditions or injuries.
Excessive dieting: The 30-30-30 rule can lead to excessive dieting, which can be harmful.
Nutritional imbalances: Strict diet compliance can lead to nutritional imbalances.
Blood sugar levels: The 30-30-30 rule can impact blood sugar levels.
Protein: Overemphasizing protein can have negative health effects. People with certain medical conditions should be careful about how much protein they take in.
Exercise: Excessive exercise might lead to serious illnesses.
Nausea: Eating too soon can result in feelings of nausea.
Sustainability: The diet may not be sustainable for a lot of people.
Guidance: The diet doesn’t offer guidance on how to eat or exercise during the rest of the day.
Other factors: The diet doesn’t take into account other important factors that you should be considering for your health, such as drinking enough water and taking in enough fibre.