Amidst the myriad of diets circulating online, each promising miraculous results, one recent trend gaining attention is the 30/30/30 rule. But what exactly do these numbers signify, and is this method effective or safe? To uncover the truth, we turned to Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, for her expert insights on this popular weight-loss strategy.

So, what is the 30/30/30 rule all about? According to Collingwood, “The 30/30/30 rule is a viral weight-loss strategy that involves consuming 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity exercise.”

What Is the 30/30/30 Rule

But how does this plan theoretically aid in fat loss? The premise is that starting your day with protein can help manage hunger pangs and fuel your body for movement. “The goal is to stabilize blood sugar levels, reduce cravings, and kickstart metabolism early, supporting weight loss,” Collingwood elaborates. Clinical trials have shown that increasing protein intake beyond the standard dietary recommendation can lead to decreased body weight and improved body composition, reducing fat mass while maintaining lean body mass, whether on a calorie-restricted or regular diet.

In Theory, How Does It Work

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Does It Help Jump Start Fat Loss

So, does the 30/30/30 rule help you burn fat? “There’s nothing magical about this exact formula, but the principles behind it make sense,” says Collingwood. “Starting the day with a high-protein meal can help reduce hunger and keep energy steady throughout the morning, and morning movement supports calorie burn, muscle maintenance, and metabolic health. However, fat loss still ultimately comes down to total calorie balance and overall diet quality, not one specific timing rule.”

Does She Endorse the Method?

Does Collingwood give this method her stamp of approval? “I like that this approach encourages people to prioritize protein and start their day with movement—both are healthy habits that can support weight management and energy levels,” she says. However, don’t plan on losing a lot of weight with it. “It’s not a ‘hack’ or quick fix,” she notes.

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The Key Is Consistency

What does she recommend if you want to lose weight and keep it off? “The key is consistency: if this structure helps someone build sustainable, balanced habits, great—but it’s not necessary to follow it exactly to see results,” she says.