Health & Wellness Guidebooks
Narrative Nonfiction
Mayo Clinic Press Kids
Mayo Clinic Health Letter
Starting at $9.99/year
Get direct access to the knowledge, wisdom, advice and practical information on healthy aging from Mayo Clinic, one of the world’s foremost health authorities.
Subscription Options
Connect With Us
New
Personalize Your Experience
Log in or create an account for a personalized experience based on your selected interests.
Already have an account? Log In
Health & Wellness Guidebooks
Narrative Nonfiction
Mayo Clinic Press Kids
Mayo Clinic Health Letter
Starting at $9.99/year
Get direct access to the knowledge, wisdom, advice and practical information on healthy aging from Mayo Clinic, one of the world’s foremost health authorities.
Subscription Options
Featured book
The Nurses of Mayo Clinic
More Topics
Promoted Topics
Explore Areas
of Interest
We publish on a diverse range of topics. Find the one that interests you.
Free standard shipping is valid on orders of $45 or more (after promotions and discounts are applied, regular shipping rates do not qualify as part of the $45 or more) shipped to US addresses only. Not valid on previous purchases or when combined with any other promotional offers.
Receive free access to exclusive content, a personalized homepage based on your interests, and a weekly newsletter with topics of your choice.
Already have an account? Log In
Home / Nutrition & Fitness /
SHARE:
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.
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:
The benefits of this method stem from what it promotes: eating breakfast, exercise and spreading protein intake throughout the day.
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.
Relevant reading
Cook Smart, Eat Well
Healthy, flavorful meals are well within reach for anyone. This book is full of recipes that are easy to put together quickly with basic cooking techniques. Delicious kid friendly recipes, healthy desserts, snacks and side dishes. Being successful in the kitchen doesn’t mean you need to be a gourmet chef. Learn standard food preparation methods and cooking techniques for preparing a wide variety of tasty and healthy meals.
Discover more Nutrition & Fitness content from articles, podcasts, to videos.
by Donald D. Hensrud, M.D., M.S.
Paperback
by Donald D. Hensrud, M.D., M.S., Jennifer A. Welper, Wellness Executive Chef
25% OFF
by Donald D. Hensrud, M.D., M.S.
Hardcover
0% OFF
by Donald D. Hensrud, M.D., M.S.
Hardcover
Tara Schmidt, M. Ed., RDN
Tara Schmidt, M. Ed., RDN, LD is a registered dietitian and instructor of nutrition at Mayo Clinic in Rochester, MN. She specializes in outpatient counseling for obesity, bariatric surgery, and cardiovascular diseases. Tara is the lead dietitian for the Mayo Clinic Diet . She is passionate about reducing weight bias and educating people about realistic, evidence-based weight management. Tara enjoys staying busy with her husband, two children, and golden retriever (who just so happens to like vegetables).
Interested in more content like this?
Receive free access to exclusive content, a personalized homepage based on your interests, and a weekly newsletter with the topics of your choice.
Already have an account? Log In
by Donald D. Hensrud, M.D., M.S., Jennifer A. Welper, Wellness Executive Chef
by Donald D. Hensrud, M.D., M.S.
Paperback
39% OFF
by Donald D. Hensrud, M.D., M.S.
25% OFF
by Donald D. Hensrud, M.D., M.S.
Hardcover
0% OFF
From Mayo Clinic to your inbox
Sign up for free, and stay up to date on research advancements, health tips and more!
To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you. If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices. You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail.
Mayo Clinic Press
200 First Street, SW
Rochester, MN 55905, USA
Connect With Us
© 1998-2024 Mayo Foundation for Medical Education and Research (MFMER). All Rights Reserved.
We’ve made some updates to our Privacy Policy. Please take a moment to review.
