Clever '30-30-30 rule' can help boost weight loss and improve overall fitness

The 30-30-30 rule is popular at the moment (Stock Image)

It seems as though there’s a new fitness fad every single day taking the internet by storm, and experts have waded in to give their opinions on whether the 30-30-30 rule is worth giving a go.

Regardless of whether you want to improve your fitness, or lose weight sustainably, there are so many methods that claim to be the life-changer you’ve been looking for. But when you get down to it, it’s not something that you can incorporate into your lifestyle, and therefore, it falls by the wayside and your good intentions go down the drain with it. But the creator of the 30-30-30 rule reckons this is the game-changer.

So, what do you need to do? Popularised by Gary Brecka, an online health personality and biologist, the 30-30-30 rule involves eating 30 grams of protein within 30 minutes of waking up, and then doing 30 minutes of low-intensity exercise. But does this actually help you with your health?

Edwina Clark, registered dietitian and wellness expert told HuffPost: “A growing body of research suggests that combining a high-protein diet with exercise helps improve fat mass, blood glucose control, inflammation, physical performance and markers of heart health such as triglycerides and total cholesterol, especially among those who classify as obese.”

Protein “requires more energy to metabolise than fat and carbohydrates” so it can make you feel more full if you eat protein as it takes longer to break down. “Some evidence suggests that eating a protein-rich breakfast in the morning can assist with hunger and appetite control throughout the day”, Edwina explained.

Also, not all protein is created equal when it comes to your health and wellbeing. Eating sausages can be a good source of protein, but when compared to eggs and some Greek yoghurt, it’s obvious which one would be seen as the healthy option.

Edwina suggested eating high-quality protein in the morning, such as Greek yoghurt, eggs and nut butter, which “can help keep you full and fuel your brain and body for the day ahead, especially when combined with high-fibre carbohydrates”.

When it comes to the timing of eating, it doesn’t seem as though it has to be within 30 minutes of waking up, but is more vital that the 30 grams of protein is consumed in the morning as part of breakfast.

And when it comes to exercise, 30 minutes of low-intensity exercise can be really beneficial, as we all know that the NHS recommendations for exercising are that “adults should try to be active every day and aim to do at least 150 minutes of physical activity over a week, through a variety of activities”.

According to the NHS, adults should aim to:

• do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week
• do at least 150 minutes of moderate-intensity activity a week or 75 minutes of vigorous-intensity activity a week
• spread exercise evenly over 4 to 5 days a week, or every day
• reduce time spent sitting or lying down and break up long periods of not moving with some activity

However, there are some setbacks with the 30-30-30 rule, as registered dietitian and nutritionist at Hilton Head Health, Elizabeth Huggins pointed out that it doesn’t take into consideration someone’s “needs or goals”, and may not work with your “schedule or cultural preferences”.

Huggins also highlighted that Gary Brecka’s website states that he is not a licensed medical provider, and he encourages people to seek medical advice from a professional about their health – so maybe it’s best to speak to your GP if you’re looking for a lifestyle change.

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