What you’ll learn:
- The 30-30-30 diet emphasizes consuming 30 grams of protein within 30 minutes of waking up and incorporating 30 minutes of low-intensity exercise right after.
- While eating protein in the morning is good for you, and a morning workout is a good way to get movement, there’s no additional benefit of following this structure.
- Scientific evidence on the effectiveness of the 30-30-30 diet is lacking. Personalized health strategies should be prioritized over trending diets.
By now, it’s clear that social media isn’t the best source for diet advice. Still, it’s hard to ignore a trend everyone’s buzzing about. The 30-30-30 diet—or 30-30-30 rule—is one such concept gaining popularity.
This approach is relatively simple compared to other diet trends. The idea is to eat 30 grams of protein within 30 minutes of waking up and then follow it with 30 minutes of low-intensity exercise. Advocates claim this combination jump-starts your metabolism and helps burn fat more effectively.
But does the science support these claims? Is it safe? And how does it fit into a broader health and weight management approach?
At Noom, we’re all about evidence-based, personalized strategies—not just following the latest fads. Let’s dive into what you need to know about the 30-30-30 method.
What is the 30-30-30 diet plan?
The 30-30-30 diet plan claims to be a simple method for jumpstarting your day with a focus on protein and exercise. Initially introduced by Timothy Ferriss in his book The 4-Hour Body, the technique was later popularized by influencer and biologist Gary Brecka on TikTok. Brecka claimed that following the 30-30-30 diet could help with weight loss and better blood sugar management.
Here’s how the 30-30-30 diet plan works:
1. Start with protein
Begin your day by consuming 30 grams of protein within the first 30 minutes of waking up. Ferriss likes a combo of eggs and beans or lentils with a green vegetable, but notes that hitting 30 grams of protein is the important thing. Here’s what that might look like:
- Greek yogurt parfait: 1 cup plain, nonfat Greek yogurt, 1/4 cup granola, and 2 tbsp chopped nuts
- Protein smoothie: 1 scoop protein powder, 1 cup unsweetened almond milk, 1 tbsp peanut butter, and 1/2 cup frozen berries
- Breakfast burrito: 4 egg whites + 1 whole egg, 1/4 cup black beans, 1 oz shredded cheese, and a whole-grain tortilla (about 30 g protein)
- Cottage cheese and fruit bowl: 1 cup low-fat cottage cheese and 1/2 cup diced pineapple or berries (29g protein)
Why? According to Ferriss, eating a high-protein breakfast can help you lose weight by lowering your appetite and calorie consumption throughout the rest of the day.
The science: Protein-rich breakfasts have been shown to help increase satiety, reduce overall calorie intake, and support more stable blood sugar levels throughout the day. Research also suggests that higher-protein diets may lead to greater fat loss and better weight management by preserving lean muscle mass, even without strict calorie restriction. While the specific timing of protein intake (such as within the first 30 minutes of waking) hasn’t been widely studied, consistently prioritizing protein earlier in the day may help support appetite control and metabolic health.
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2. Do 30 minutes of low-intensity exercise
After breakfast, engage in 30 minutes of low-intensity exercise, such as walking or biking. The goal is to keep your heart rate at or below 135 beats per minute, which they define as low intensity.
Why? When your body needs energy, it first uses glucose from the bloodstream. If that’s not available, it breaks down stored glycogen, and then, once glycogen stores are depleted, it begins to break down fat for fuel. With that in mind, Brecka recommends 30 minutes of low-intensity, steady-state cardio, which is any exercise where your heart rate is at or below 135 beats a minute for an extended period. That means you could talk on the phone without breathing too hard. During low-intensity workouts, you burn a higher percentage of fat than with higher-intensity workouts that rely primarily on glucose and glycogen (broken down and stored carbs, respectively).
The science: While low-intensity exercise offers health benefits, including improved heart health, stronger bones, and better overall fitness, it isn’t the only option. Moderate-intensity continuous training (MICT) and higher-intensity interval training (HIIT) can offer similar benefits and in less time. The choice between them often comes down to personal preference and lifestyle fit.
Plus, what’s considered “low intensity” can vary significantly from person to person depending on age, fitness level, and resting heart rate. In other words, 135 bpm might be low for one person and moderate for another.
In the end, you should choose something you enjoy so you will stick with it. If your goal is weight loss, exercise alone without reducing calories will not help you lose much weight.
Does the 30-30-30 diet work?
When it comes to evidence that supports the 30-30-30 diet, no major scientific studies validate its effectiveness. Some studies do support its main aspects, though. Let’s go through each one:
Does eating 30 grams of protein for breakfast do anything special?
A study in the American Journal of Clinical Nutrition shows that a high-protein breakfast can help you feel fuller for longer. According to the study, eating 35 grams of protein for breakfast resulted in a more significant reduction in hunger, an increase in feelings of fullness, and a decrease in evening snacking compared to eating only 13 grams. While the study didn’t directly measure weight loss, these effects—greater satiety and fewer late-day cravings—may support weight management over time.
Does exercising after breakfast matter?
There’s no conclusive evidence that exercising immediately after breakfast increases metabolism. Instead, improving metabolism requires a broader strategy that includes a balanced diet and regular physical activity. In fact, for some people, exercising right after eating isn’t a great idea—it can lead to discomfort and cramping. For some people, exercising in the morning before eating is fine and might reduce the risk of cramping.
Does the type of exercise you do in the morning make a difference?
While low-intensity cardio can be beneficial, the results may vary, and it’s clear that the timing or duration of your workouts may not be as important as simply staying active. In one study published in Medicine and Science in Sports and Exercise, people who did steady, moderate-intensity cardio for 24 weeks, people who did enough steady, moderate-intensity cardio to burn between 700 and 2,000 calories per week for 24 weeks, without changing their diets, didn’t lose much weight. The researchers found that the body may adapt to exercise by adjusting other areas of energy use, which can make weight loss through exercise alone more challenging than expected.
On the other hand, a study in the journal Obesity found that similar exercise levels helped people who were previously inactive shed around six pounds in 12 weeks, but it didn’t matter whether they worked out in the morning or evening. The most important factor for weight loss is consistency and pairing exercise with a reduced-calorie diet. Choose a time that fits your lifestyle for greatest consistency.
Varying your routine with different types of workouts can be helpful for overall health. Cardio is great, but don’t overlook other forms like:
- High-intensity interval training (HIIT): This exercise involves short bursts of intense activity followed by periods of rest or low-intensity sessions. HIIT is more efficient in burning calories during and after workout sessions than steady-state training.
- Resistance training focuses on building or maintaining muscle mass. It can also increase resting metabolism and improve bone health.
Is the 30-30-30 diet plan dangerous?
The 30-30-30 diet plan is generally safe and has no major health risks for most people. The diet focuses on two healthy habits: eating protein and exercising. But, eating more protein than your body can handle can have some side effects. Here are a few things to watch out for:
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- Digestive discomfort: Eating a large protein-heavy meal immediately before working out may cause discomfort, such as bloating or cramping. Instead, opt for easily digestible protein sources like a protein shake or eggs.
- Nutrient imbalance: Focusing heavily on protein intake may result in neglecting other essential nutrients, leading to potential deficiencies and associated health concerns. We recommend a balanced diet with a moderate level of lean protein, high-fiber carbohydrates, and healthy fats.
Issues with the 30-30-30 diet: Finding balance, not perfection
While the 30-30-30 diet isn’t likely dangerous for the average person, don’t expect it to work miracles. Eating more lean protein, adding 30 minutes of moderate exercise, and eating a good breakfast are all things we can stand behind on our own; you don’t need to do them all at once. Keep these things in mind:
- Focus on balance, not perfection: Trying to hit precisely 30 grams of protein in the morning isn’t necessary. Focus on variety and balance rather than getting tangled up in hitting specific numbers. Don’t forget the other healthy foods and nutrients your body needs, like fresh fruits and veggies, whole grains, and healthy fats.
- Don’t ignore your hunger cues: Not everyone wakes up feeling ready to chow down on big meals—or 30 grams of protein first thing in the morning—and that’s okay! If you’re not hungry right after waking up, forcing yourself to eat might leave you feeling uncomfortable or overstuffed, especially if you want to exercise. Listen to your body and eat when you’re ready. Trust your hunger—your body knows what it needs best.
- Beware of relying on processed protein: Trying to get 30 grams of protein in the morning might lead you to rely on protein powders or bars rather than whole, nutrient-dense foods. While these options can be convenient and are fine in moderation, they shouldn’t replace a varied diet rich in whole foods and protein sources.
- Don’t forget about the rest of the day: The 30-30-30 routine puts a lot of emphasis on morning activities. Healthy habits like eating more lean protein and moving more can be incorporated throughout your day. Here’s what to do:
- Balance protein throughout the day with other healthy foods to keep your energy up. To do this, include a source of protein in each meal and snack.
- Focus on building a habit of moving daily—whether it’s a morning walk, a lunchtime stretch, or an evening jog; as long as you stay active, you’re on track!
- Lack of customization for activity level: The recommended 30 minutes of low-intensity exercise doesn’t consider individual fitness levels or goals. For some, this might not be enough to see results, while for others, it could be too much to get started.
Why balance works better than trends
While the 30-30-30 diet promises a simple and structured approach to jump-starting your day, it doesn’t consider individual needs or preferences, and may not be sustainable for everyone. Eating protein in the morning and incorporating regular exercise are beneficial habits, but they work best in a balanced, flexible, and sustainable routine. Everybody is different, and the most effective health strategies are those tailored to your unique needs, preferences, and lifestyle. Instead of focusing on rigid rules, aim to build habits that fit seamlessly into your life, support your long-term goals, and bring you closer to feeling your best.
Noom’s personalized plans are built on behavioral science, helping you understand your eating, exercise, and other health habits and make lasting changes. Our tools go beyond just tracking food—they help you develop a healthier relationship with eating and exercise. With Noom, you can build a lifestyle that works for you and supports your health goals.
