What Is the 30-30-30 Method?
The 30-30-30 method, as reported by the Mirror, was created by Gary Brecka, an American human biologist. It involves consuming 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity exercise.
Expert Insights on the 30-30-30 Method
Edwina Clark, an American nutritionist and health coach, told HuffPost, "Increasingly research suggests that combining a protein-rich diet with exercise enhances fat mass, glycemic control, inflammation, physical function, and cardiovascular health markers such as triglycerides and total cholesterol, especially in obese individuals."
Protein "costs more energy to metabolize than fat or carbohydrate," so it can promote satiety as it takes longer to digest. Clark explains, "Some evidence suggests that consuming a protein-rich breakfast in the morning may support appetite and craving control throughout the day."
However, it's crucial to choose healthy protein sources. While sausages may provide protein, they don't compare to healthier options like eggs and certain Greek yogurts.
Clark recommends consuming high-quality proteins in the morning, such as Greek yogurt, eggs, and nut butters, which "can help keep you fuller and provide sustained energy for your brain and body throughout the morning, especially when paired with a source of fiber-rich carbohydrate."
Regarding the timing of the meal, it doesn't seem to be imperative to eat within 30 minutes of waking up, but it's more important to consume 30 grams of protein in the morning as part of breakfast.
For the exercise component, 30 minutes of low-intensity exercise can indeed be beneficial. In fact, the NHS's physical activity guidelines recommend that "adults should try to be active every day and aim for at least 150 minutes of physical activity a week, spread across different activities."
The NHS suggests that adults focus on:
- At least 150 minutes of moderate-intensity aerobic activity such as cycling or fast walking, or 75 minutes of vigorous-intensity aerobic activity such as running or swimming each week
- Strengthening activities on two or more days a week that work all major muscle groups
Downsides of the 30-30-30 Method
However, the 30-30-30 method has some potential drawbacks, as highlighted by American dietitian Elizabeth Huggins. It doesn't take into account an individual's "needs or goals," and it may not fit into everyone's "schedule or preferences."
Huggins also points out that Brecka's website states that he is not a medical professional. He encourages individuals to seek medical advice from a healthcare provider—so it's probably best to talk to your doctor before making any drastic lifestyle changes.
Summary
The 30-30-30 method involves consuming 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity exercise. While it may offer some health benefits, it's important to consider its limitations and seek professional advice before making significant lifestyle changes.