You’ve heard about many ways to lose weight, but the “30-30-30 rule” is a very new method. In recent times, it has attracted a lot of attention from the “weight loss community”. This method was first coined by Tim Ferris in his book “The 4-Hour Body”. It was later popularized by fitness expert Gary Brecka on TikTok. However, experts are still cautious when recommending this method. So, while this new method has great effects, is it really effective, and what do you need to pay attention to when implementing it? Scroll down and continue reading.

WHAT IS THE 30-30-30 RULE?

The “30-30-30 rule” in weight loss refers to a method that has gained attention for its simplicity and potential effectiveness. This rule revolves around three crucial aspects of one’s daily routine: 30 minutes of low-intensity exercise, 30 grams of protein intake within 30 minutes of waking up. 

This approach emphasizes the importance of kickstarting the day with a balanced combination of physical activity and protein consumption. Proponents of the 30-30-30 rule claim that it not only aids in weight loss but also helps in maintaining overall well-being. However, it’s essential to note that while this method has garnered attention, experts remain cautious about endorsing it universally. As with any weight loss strategy, individual results may vary, and consulting with healthcare professionals is advised before implementing significant changes to one’s lifestyle.


The 30-30-30 diet method has become a popular topic in the quest for weight loss, but whether it actually works is a bit of a mixed bag. This approach suggests doing 30 minutes of low-intensity exercise, consuming 30 grams of protein within 30 minutes of waking up. Some folks swear by it, claiming positive outcomes in terms of shedding pounds and feeling more energized.

Eating protein in the morning and doing activities like running or biking can make you healthier and help you lose weight. “There is ample scientific evidence that consuming more protein, especially at breakfast, can help reduce calorie consumption throughout the rest of the day, as protein helps you feel fuller for longer,” Josten Fish, a registered dietitian. “Some studies have also shown that people consuming more protein (but the same number of calories) still lose weight faster.”

Additionally, “eating an adequate protein rich breakfast can help stabilize blood sugar and combat insulin resistance, a cause for stubborn weight loss” Michelle Routhenstein, a registered dietitian nutritionist and cardiology dietitian with Entirely Nourished.

On the positive side, starting your day with exercise and a good dose of protein is generally healthy. Exercise gets your body moving, and protein is essential for muscle repair and keeping you full. So, in that sense, the 30-30-30 rule could contribute to weight loss by encouraging a more active lifestyle and supporting muscle health.

However, it’s crucial to recognize that no one-size-fits-all solution exists for weight loss. People’s bodies react differently, and what works for one person may not work as well for another. Additionally, some experts caution against expecting miraculous results solely from following the 30-30-30 rule. Sustainable weight loss usually involves a combination of various factors, including a balanced diet, regular exercise, and lifestyle changes.


Whether the 30-30-30 way of doing things helps with losing weight depends on the person. That’s what the experts say. They mention that it’s important to think about your usual habits. Ask yourself if doing the 30-30-30 steps will make your habits better or different in a good way.

For instance, if you don’t exercise right now and then start doing 30 minutes of easy-going exercise each day, that’s a good move for a healthier life. But, if you’re already doing harder or longer workouts and you switch to the 30-30-30 method by cutting down your exercise time, you might not burn as many calories as before.

Remember, many things can affect how much you weigh, but a big part of losing weight is using fewer calories than you take in. If the 30-30-30 way doesn’t help you use fewer calories, it might not work well for weight loss. The experts say the success of this approach depends on how well it fits with your goals and habits. It needs to be a positive part of making your life healthier. Always keep in mind that what works for one person might not work the same for someone else. If you’re unsure, talking to experts can give you advice that fits your needs.


Doing the 30-30-30 method is pretty straightforward and can be an easy way to boost your health. Here’s how you can give it a try:

30 Minutes of Exercise:

Start by moving your body for about 30 minutes each day. You don’t need to do super intense workouts – even a brisk walk, dancing, or playing a sport you enjoy counts. The goal is to get your heart pumping and your body moving.

30 Grams of Protein:

Within 30 minutes of waking up, try to eat foods that are rich in protein. This could be things like eggs, yogurt, nuts, or lean meats. Protein helps your muscles stay strong and can keep you feeling full throughout the day.

30 Minutes of Mindfulness:

Dedicate 30 minutes to mindfulness or relaxation. This could be meditation, deep breathing exercises, or simply taking a moment to enjoy some quiet time. Managing stress and taking care of your mental well-being is an important part of the 30-30-30 method.

RISKS OF 30-30-30

While the 30-30-30 method has gained attention for potential benefits, it’s important to be aware of potential risks and considerations associated with this approach. 

One potential risk is that the 30-30-30 rule might not be suitable for everyone. People have different fitness levels, health conditions, and body types, so what works well for one person may not work the same way for another.

Another consideration is the risk of overdoing it. If someone is already engaging in intense or long workouts and decides to add the 30-30-30 method, they may risk pushing their body too hard. It’s crucial to listen to your body and avoid overtraining, which can lead to fatigue, injuries, or other health issues.

Additionally, the 30-30-30 approach may not address all aspects of a healthy lifestyle. Weight loss and overall well-being involve a combination of factors, including a balanced diet, sufficient rest, and stress management. Relying solely on the 30-30-30 rule without considering these other elements may not lead to sustainable and holistic health benefits.

Furthermore, for individuals with certain medical conditions or those who are pregnant, it’s advisable to consult with a healthcare professional before adopting the 30-30-30 method. They can provide personalized guidance based on individual health needs and ensure that the approach is safe and suitable.


1. Does 30-30-30 have to be in the morning?

No, the 30-30-30 method doesn’t have to be done in the morning.

2. Can I skip the exercise if I focus on the protein intake?

No. Skipping the exercise may hinder these benefits and limit your overall weight loss success.

3. Does the 30-30-30 method have to be done with specific foods?

 No. Any good protein source will do. 


The 30-30-30 weight loss approach, encompassing 30 minutes of exercise, 30 grams of protein within 30 minutes of waking up, has garnered attention for its potential benefits and risks. On the positive side, incorporating exercise and protein into one’s routine can contribute to overall health, encouraging a more active lifestyle and supporting muscle health. However, the effectiveness of this method varies from person to person, emphasizing the need to consider individual habits and preferences.