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Are you aiming to shed weight quickly? The 30/30/30 plan for weight loss has been creating a buzz on social media. Introduced by author Tim Ferriss in “The 4-Hour Body” more than ten years ago, this method is frequently endorsed by influencers who say it has helped them achieve significant weight loss in a short time. Below is a breakdown of this trend, along with insights from a prominent nutrition expert.
Gary Brecka Popularized the Method
Although the 30/30/30 plan has been in existence for some time, it captured widespread attention on TikTok in 2023 thanks to Gary Brecka, a self-professed “human biologist” and host of a biohacking podcast, who discussed it. Brecka acknowledges Tim Ferriss’ influence, stating, “I wish I could have patented it.” His TikTok videos discussing the plan have each garnered over 22 million views.
One Person Claims It Helped Her Lost 8 Pounds in 10 Days
This surge in popularity led to numerous influencers sharing their own encounters with the plan. For instance, TikTok user @phatgirlonadiet detailed her positive experience with the method. In a viral video, she emphatically declared, “It works.” Within a week and a half, she aimed to lose 8 pounds, dropping from 206 to 198. Furthermore, she attributed the plan to helping her improve her nutritional intake and instilling a habit of meticulously tracking everything.
What Does the 30/30/30 Plan Entail?
We asked Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, also known as The Diet Diva, a Board-Certified Sports Dietitian and co-author of Flat Belly Cookbook for Dummies, to break it down for us. She explains that the 30/30/30 plan has three components:
- Consume 30 grams of protein.
- Perform 30 minutes of low-intensity exercise, such as walking or light cycling.
- Do this within 30 minutes of waking up.
Why 30 Grams of Protein First Thing?
Why does the plan recommend eating 30 grams of protein first thing in the morning? The rationale for the 30g of protein within 30 minutes includes:
Stabilizes blood sugar: “Prevents a spike and crash that can trigger hunger and cravings later,” says Collingwood.
Reduces appetite: “Protein increases satiety hormones like peptide YY (PYY) and GLP-1 so it keeps you full longer,” she adds.
Increases thermogenesis: “Digesting protein burns more calories than fats or carbs,” she explains.
Preserves lean muscle: “Important during weight loss to avoid metabolism slowing down.”
Does It Work for Weight Loss?
There’s no magic in the 30-30-30 formula itself, but the components are effective for weight loss, Collingwood says. “High protein intake is well-supported by research for fat loss and appetite control. Early exercise boosts metabolism and can improve insulin sensitivity. Consistency in morning habits helps reinforce a structured routine, which can improve dietary adherence,” she explains. “However, weight loss still depends on a calorie deficit, so this diet is most effective when part of an overall healthy lifestyle and balanced eating plan, especially the rest of the day!”
Recommandations for Protein
She also offers a few recommendations for protein. Protein shakes, smoothies with protein powder, Greek yogurt, cottage cheese, eggs, lean breakfast meats like Canadian bacon, and reduced-fat sausages are all great for breakfast. “You can also do non-traditional proteins at breakfast like steak, chicken, turkey, salmon, etc,” she says.
Recommendations for Workouts
Collingwood also has recommendations for workouts. “Swimming, walking, jogging, cycling, cardio machines like rower, elliptical, and yoga are all great options,” she says.
