If you’ve scrolled through TikTok recently, you’ve likely come across the 30-30-30 method. The diet trend has gone viral, with social media users claiming it can help with weight loss, fatigue, and even hormone health. Although there is no perfect formula for losing weight or dieting, at a glance, the 30-30-30 method might sound intriguing if you want to improve your fitness and nutrition. But does it have any real health benefits?
The 30-30-30 method involves having 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity exercise, like walking or yoga. It’s a relatively newer practice that became popular on TikTok in 2023, and it turns out it may actually have some scientific merit.
As with any fitness or health trend, it’s important to consider the pros, cons, and potential safety issues, so we tapped experts to get the lowdown. So, is the 30-30-30 method legit? And can it really help with everything TikTok claims it can? Here’s what the pros have to say.
Meet the experts: Emma Laing, PhD, RDN, is a clinical professor and director of dietetics at the University of Georgia. Sabrena Jo, PhD, is the senior director of science and research at the American Council on Exercise (ACE) and is an ACE-certified group fitness instructor. Sarah Keathley, RD, is a registered dietitian at Top Nutrition Coaching.
What is the 30-30-30 method?
The 30-30-30 trend involves consuming 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity exercise, hence the name. The concept was first described by American entrepreneur and author Timothy Ferriss in his book, The 4-Hour Body, says Emma Laing, PhD, RDN, the director of dietetics at the University of Georgia. The idea is that the method can help jumpstart fat loss in the body.
Although Ferriss’ book was published in 2010, the 30-30-30 method started gaining popularity on TikTok over the past year or so. It was popularised by biohacking expert Gary Brecka, who says that “steady-state cardio” (think: walking and talking on the phone, but you’re not out of breath) is the key to reaping the benefits of the 30-30-30 method and losing weight.
Similar to other buzzy wellness trends like 12-3-30, 75 Hard, and 75 Soft, the 30-30-30 method is touted for its purported health benefits, but to date, there haven’t been any studies on this exact weight loss approach.
Benefits of the 30-30-30 method
Many popular weight loss methods tend to fall short. And often, they can promote unhealthy eating. However, there are some components of the 30-30-30 method that are scientifically backed and may help support your health and wellness goals.
Eating 30 grams of protein in the morning may have benefits
Protein-loading at breakfast may help increase lean body mass, per a 2024 study in Nutrition Reviews. Protein is a high-thermic food, meaning that it requires more energy to digest, absorb, and metabolise. This can slightly boost the number of calories your body burns and enhance satiety, helping you feel full longer and preventing you from overeating.
The goal of 30-30-30 is to kickstart metabolism and help give you more energy, says Sabrena Jo, PhD, the senior director of science and research at the American Council on Exercise (ACE). Instead of waking up and eating breakfast with lots of sugar in it (like breakfast cereal or pancakes with syrup), opting for a high-protein meal can help stabilise blood sugar levels, curb cravings, and support muscle synthesis, she says.
Ultimately, starting your day with a high-protein breakfast can significantly increase satiety, fullness, and satisfaction for up to three hours after eating when compared to a low-protein diet, according to a 2024 study in the Journal of Dairy Science.
30 minutes of low-intensity exercise can support your long-term health goals
Low-intensity exercise has a variety of health benefits, whether you’re trying to lose weight or not. For instance, doing one hour of low-intensity exercise three times a week for 12 to 16 weeks has been shown to reduce blood pressure. Low-intensity exercise interventions may also have physical and psychological benefits, and while it doesn’t necessarily burn as many calories as a high-intensity workout, you can still achieve a calorie deficit and lose fat, especially if you combine your workouts with a balanced diet, Jo says.
Adults should aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity physical activity per week, per the U.S. Department of Health. If you love a gentle workout and want to follow 30-30-30 as it was originally designed, opt for low-intensity movement like yoga, pilates, walking, swimming, or cycling.
But if you love high-intensity interval training (HIIT), you can still do it (just maybe not all the time). HIIT has been equally effective in reducing body weight and fat as low-intensity endurance training, research has shown. High-intensity exercise may also help boost brain health and prevent cognitive decline in older adults, per a recent study. So if you’re trying to lose weight or simply want to mix it up a bit, it can’t hurt to alternate between high and low-intensity workouts throughout the week.
Potential risks of the 30-30-30 method
One potential pitfall of this method is the risk of nutrient deficiencies over time, Jo says. This can happen when you ramp up your protein intake but forget to prioritise other nutrients like fibre and carbohydrates. A healthy and balanced diet consists of vegetables, fruits, whole grains, and lean protein sources, like chicken, fish, and lean beef, Jo says, so if you’re going to try 30-30-30, make sure your basic nutritional needs are met.
Another risk is the heavy emphasis of protein consumption in the morning, specifically. While research shows that morning protein consumption can prevent weight regain, Jo recommends eating protein throughout the day instead of just in the morning. Spreading out your protein intake throughout the day instead of limiting it to breakfast will have ‘significant and lasting effects’ on your blood sugar, satiety, and muscle growth, she says.
Additionally, 30 grams of protein in the morning simply might not be feasible for everybody. ‘Force feeding a breakfast that you don’t normally eat could actually add calories and unnecessary food into your daily diet,’ says Sarah Keathley, RD, a registered dietitian at Top Nutrition Coaching. If you don’t have a strong appetite in the morning or simply don’t enjoy protein that early, it may not be worth forcing the full 30 grams.
Does 30-30-30 work for weight loss?
The 30-30-30 method can support weight loss due to several factors, Jo says. Protein intake increases satiety and reduces overall calorie intake, which is crucial for weight loss. Additionally, ‘eating protein in the morning can curb appetite and reduce cravings for unhealthy snacks later in the day,’ she says. There’s also evidence to suggest that walking after a meal for 30 minutes can lead to more weight loss, so that low-impact exercise in the morning may come in handy.
However, the method needs to be applied correctly for you to see the real benefits, Keathly says. Yes, consuming a significant amount of quality protein and knocking out exercise right away can certainly help you achieve your goals—but you should still eat a well-balanced diet full of lean protein, complex carbs, high-fibre foods, and healthy fats, she says.
The benefits of 30-30-30 will vary from person to person, says Laing. ‘Other factors to consider are age, sex, medical diagnoses, medications, and social determinants of health,’ she says. To be on the safe side, consult a doctor before trying the method, especially if you have a preexisting health condition like a metabolic disorder, physical injury, or are pregnant.
How to try 30-30-30 safely
If you’re new to 30-30-30, here’s how to get started, according to Keathly. Start slowly by picking one component of 30-30-30 to implement first (i.e. 30 grams of protein, protein in the morning, or low-impact exercise). Create a plan for how you’re going to achieve your goals, such as meal prepping or figuring out what type of exercise works best for you. Carve out a specific time frame each day for when you can comfortably achieve your goals.
Does 30-30-30 work long-term?
The 30-30-30 method can be achieved every morning, but the real question is whether it’s sustainable. While this method can be interesting for weight management and overall health, it should be part of a comprehensive approach that includes a balanced diet, regular exercise, and healthy lifestyle habits, Jo says. To make sure 30-30-30 is safe and effective, it’s important to consult a professional and modify the method as needed. Also, consistency is more important than strictly adhering to the plan, so don’t be afraid to make it your own, she says.
Remember: The feasibility of 30-30-30 will depend on you, your lifestyle, and your health goals. In theory, the method is restrictive in that you’re encouraged to complete it at a specific time frame every day. This might put limitations on how sustainable it can be for people long-term, Keathly says.
Healthy modifications for 30-30-30
Nutrition
Try to incorporate roughly 64 ounces of water into your routine per day, as the plan does not address water intake with increased protein and exercise, Keathly says. You should also aim for three well-balanced, well-portioned meals with one to two snacks in between (here’s what counts as a serving, per the current Dietary Guidelines for Americans). This approach can help you spread out protein intake throughout the day, she says.
Exercise
Low-intensity exercise right after waking up may not be for everybody, but if you still want to improve your overall health, practice movement anytime you enjoy in the morning or at any point in the day, Laing says. ‘The time of day is inconsequential if you are able to find activities you enjoy and you can move your body consistently,’ says Laing. Remember: 30-30-30 doesn’t necessarily have to be followed perfectly. A little goes a long way!
In conclusion, the 30-30-30 method may have some benefits for weight loss and overall health, but it’s important to approach it with caution and make modifications to suit your individual needs. Consult with a healthcare professional before starting any new diet or exercise regimen to ensure it is safe and appropriate for you.
