Does the 30-30-30 Diet Help With Weight Loss?
August 13, 2024
The 30-30-30 diet is one of the latest weight-loss trends to grow in popularity. But is the diet, which emphasizes protein and exercise first thing in the morning, the answer everyone is looking for?
Our expert, Hans Schmidt, M.D., chief of the Bariatric Surgery division at Hackensack University Medical Center, weighs in on this newest trend.
What Is the 30-30-30 Diet?
While the 30-30-30 diet has recently shot to popularity via social media platforms, it’s been around since about 2010. The diet states you should consume 30 grams of protein within 30 minutes of waking up and then do 30 minutes of low-intensity exercise.
Is the 30-30-30 Diet Safe and Effective?
That depends, Dr. Schmidt says. “It’s neutral,” he says. “There is no harm in doing it, and it may be a helpful tool for some people.”
But this regime is rigid, and for people with early schedules or small children, this plan might be difficult to follow.
Dr. Schmidt breaks it down further:
What to Know About 30 Grams of Protein
While consuming 30 grams of protein first thing in the morning may seem extreme, Dr. Schmidt says, “for the average person, this is fine,” Dr. Schmidt says. The average person should consume 60–80 grams of protein in a day, so starting the day off with 30 grams isn’t overdoing it.
In fact, it may provide an advantage because protein needs more energy to digest. “Protein breaks down more slowly and can help temper blood sugar spikes,” he says.
However, the kind of protein you consume matters. For example, protein shakes usually have around 30 grams but may be high in carbs and sugars.
What to Know About Eating Early
While consuming protein early in the morning can help fill you up and keep your blood sugar stable, there is no real reason why you need to eat within 30 minutes of waking up. “The timing doesn’t offer significant benefits,” says Dr. Schmidt.
What to Know About Exercise Timing
Many studies have been conducted to determine the “best” time to exercise, Dr. Schmidt says, “but none of these have uniformly confirmed that such a time exists.” The key is getting exercise—not the time you do it.
Low-intensity exercise is beneficial for weight loss, but the U.S. Department of Health and Human Services recommends 150 minutes of moderate-intensity exercise each week. How much and what intensity of exercise you need will depend on your fitness level and overall goals.
Better Weight-loss Options
“Everybody is looking for a quick fix,” says Dr. Schmidt. Unfortunately, it doesn’t exist. Instead, find ways to reduce caloric intake and increase caloric output that can last for the long haul.
Crash diets usually end in more weight gain than when you started. For those who have tried many options without success and need to lose 50 pounds or more, bariatric surgery can be a safe and effective option.
“The 30-30-30 diet is not magic,” Dr. Schmidt says. “Find the answer that not only helps you lose weight but keep it off because it’s the maintenance that’s hard.”
Next Steps & Resources:
- Meet our source: Hans Schmidt, M.D.
- To make an appointment with a bariatric surgeon near you, call 800-822-8905 or visit our website.
- Learn more about bariatric surgery at Hackensack Meridian Health.
- Thinking about weight-loss surgery? Find out if you might be a candidate.
The material provided through HealthU is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual care.
