30 30 30 method for weight loss feature
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Every so often on social media, a new diet or weight loss technique takes center stage. From keto, to intermittent fasting, to Veganism, and more, it’s difficult to know which diets are actually based in science and which are just plain pseudoscience.

So when a new diet goes viral, it’s normal to be skeptical.

You’re probably here because you saw the latest TikTok diet to go viral, the 30/30/30 method. This video by Gary Brecka– biologist, biohacker, and business owner has garnered over 10 million views and half a million likes on TikTok, especially in the women’s weight loss community.

And all of the sudden, there’s dozens of people coming out of the woodwork claiming that it’s helped them lose weight & transformed their life, too!

So what is the 30/30/30 method, how do you do it, and most importantly— does it actually work? Let’s dive in!

What is the 30 30 30 method for weight loss?

The 30-30-30 method is a simple, 2 step morning routine to help you lose weight. Really, the rules are simple:

  1. Eat 30 grams of protein within 30 minutes of waking up
  2. Do 30 minutes of steady-state cardio

The 30 30 30 method is based on a similar method called “the “30 in 30” rule”, originally coined as a part of Tim Ferriss’s Slow Carb Diet. In his book, The Four Hour Body, Ferriss claims that by making one simple lifestyle change, his overweight father’s weight loss more than tripled, from 5.5 lbs/month to 18.75 lbs/month.

What was that lifestyle change?

Simple— he stopped skipping breakfast and started eating 30 grams of protein within 30 minutes of waking up instead.

And thus, the origins of the 30-30-30 method were born.

The Three 30s, Explained

So, let’s break down the details of the method a bit more specifically:

30 grams of protein

Protein is like the ultimate wake-up call for your metabolism. It takes more energy to digest protein than it does for carbohydrates or fats, a phenomenon known as the thermic effect of food (TEF). In simpler terms, it means your body burns more calories just to process protein. So, by consuming protein in the morning, you’re giving your metabolism an initial boost, setting the tone for a day of calorie burning.

Not to mention, most people don’t get enough protein throughout the day, without focusing on how to incorporate more into their diet. Having a set goal around protein will help ensure you’re eating healthy macros in general, not just for breakfast.

Within 30 minutes of waking up

So, why is it important to eat protein right when you wake up?

Unfortunately, most people either skip breakfast or eat something full of carbs, sugar, and caffeine.

This is a recipe for disaster when it comes to your weight-loss efforts. Caffeine, sugar, and carbs in the morning are likely to cause your cortisol & insulin to spike, which makes it near impossible to resist cravings throughout the day.

On the other hand, eating protein in morning helps stabilize your glucose & insulin levels, which will kickstart your metabolism and help you avoid cravings throughout the day.

Followed by 30 minutes of steady state cardio

The final part of the 30-30-30 method is to get 30 minutes of steady-state cardio after your breakfast.

What is steady-state cardio?

It’s less intimidating than you think! Steady state cardio simply means that you want your heart rate to be less than 135 beats per minute for the entire workout.

If you don’t carry a heart rate monitor on your walks, you can use this simple test to see if you’re exercising at the right intensity:

You should feel slightly challenged, but be able to hold a conversation while you exercize. If you feel like you can’t talk or catch a breath for that matter, you’re probably working out a bit too intensely.

Gary claims that this is the optimal heart rate range for fat-loss, so you want to be careful about this. Too intense, and you’ll burn through your muscle instead.

Does the 30 30 30 method actually work for weight loss?

So, the big question: does the 30-30-30 method really help you shed those extra pounds? Well, the jury’s still out on this one. While it has garnered plenty of attention and claims of success, it’s not a one-size-fits-all solution. As with any diet or weight loss strategy, individual results may vary.

The science behind it makes sense—starting your day with a protein-packed breakfast and low-intensity cardio seems like a healthy way to kickstart your metabolism. But remember, there’s no magic number here. It’s not just the “30” that matters; it’s about making sensible choices and getting that morning boost.

Here’s the truth— this method is about eating a satiating breakfast that won’t cause blood-sugar spikes & cravings throughout the day, and getting more low-intensity cardio for weight loss.

It works because it provides people a simple method they can follow to do just that.

Because this method relies on healthy habits & science backed techniques, I say go for it! And if you’re looking for evidence, you can check out the testimonials from people on TikTok saying it really worked for them.

Why does the 30 30 30 method work for women?

The 30 30 30 method is particularly popular amongst women lately, and for good reason.

Picture this: you wake up and start your day with an iced coffee & some oat milk. Maybe if you’re feeling a little hungry, you grab a slice of toast or yogurt.

If you find the time to exercise (which can be rare, if you’re anything like me), you opt for a quick, high intensity run around the block.

Sound familiar?

If so, you’re basically doing the complete opposite of the 30 30 30 method!

Gary claims that by doing this, you’re basically burning sugar & muscle when you work out, so your body never gets around to doing what you actually want it to do— burn fat.

Not to mention, sugar & caffeine in the morning puts you at a higher risk for snacking & even bingeing on food throughout the day.

While there’s nothing inherently gender-specific about the 30-30-30 method, it encourages healthier lifestyle adjustments that can benefit everyone, especially those who are looking for a more balanced approach to fitness.

The science behind the 30 30 30 method for weight loss

In the viral TikTok video, Gary explains the science behind the 30-30-30 method. He says it’s all about they way your body stores & burns energy. He lays this out as follows:

  • If you have sugar in your blood, your body will use that energy first. Insulin blocks usage of other energy in the body
  • Next is glycogen, which is stored in your liver & muscles. Your body only has a 20 minute reserve of this at any time, so you’ll burn through it pretty quickly.
  • Then, your body can get energy from lean muscle or fat. You want this to come from fat, of course. The key to making sure that happens is to stay in that optimal heart rate range

The science behind the method has been backed by several dieticians, nutritionists, scientists, and weight loss experts on the internet as well as several related weight loss studies.

Ideas for breakfast that include 30 grams of protein

If you’re looking to start your day with 30 grams of protein, we’ve got you covered with some delicious options:

  • 4 Egg Omelette: Whip up a 4-egg omelette (24 grams of protein), toss in 1/3 cup of lentils (6 grams), and add some spinach for extra goodness.
  • Cottage Cheese & Fruit: Try a cup of cottage cheese (25 grams) with 2 tablespoons of peanut butter (8 grams), and a side of fresh fruit for a tasty twist.
  • Protein Shake: Keep it simple with a protein shake.
  • Protein Pancakes: Satisfy your pancake cravings with a serving of protein pancakes (around 15 grams per serving). They’re a personal favorite of mine!


So, whether you’re a seasoned dieter or just testing the waters, the 30-30-30 method offers a fresh perspective on weight loss. As with any lifestyle change, remember that individual results may vary. The best diet is one that suits your unique needs and makes you feel your best. Give it a try, take the challenge, and see how it works for you. After all, it’s not just about the 30-30-30; it’s about finding what clicks and helps you on your journey to a healthier, happier you.

Stay curious, stay healthy, and remember that you’re worth every effort you put into becoming the best version of yourself! 💪✨