Everyone talks about the 30-30-30 diet, but what is it?
“Almost everyone who comes into my clinic is not getting the recommended amount of daily cardio,” says Clyburn, who has seen an uptick in interest in the viral fitness craze over the past few months, with inquiries received at least three times a week. . “The 30-30-30 method couldn’t be easier to incorporate into your lifestyle.”
To that end, here are ways to incorporate it into your daily routine and why it’s beneficial.
1. Start your morning by eating 30 grams of protein
Start your day with a protein-rich breakfast. Whether it’s through eggs, nuts, nut butters, seeds, or protein powders, aim for a generous 30 grams. To put it in perspective, one tablespoon of protein powder usually contains about 20 to 30 grams. It’s essential to adhere to the scientific principle that suggests eating your protein before indulging in other items, such as a tempting glass of orange juice.
“Eating protein first thing in the morning (before carbs) will help curb sugar cravings throughout the day,” says Katrina Tate, NASM-certified personal trainer at Royal Personal Training. “Protein is the first thing that will keep insulin levels down.”
2. Follow with 30 minutes of low-impact exercise
Light jogging, cycling, or swimming are great examples of this type of exercise. “Low-impact, low-intensity cardio has been shown to burn more fat, while high-intensity exercise burns carbohydrates initially while raising metabolism for a short period known as the ‘afterburn’ effect,” says Clyburn. “The gym is great, but overtraining can cause your cortisol levels to spike, which in turn raises your insulin, making it impossible to tap into your fat reserves for fuel.”
Incorporating this routine within 30 minutes of waking provides a double benefit by stimulating your metabolism. “As long as you’re moving and getting your heart rate in your target fat-burning zone, you’ll feel the benefits,” she attests. The simple act of walking outside should not be overlooked. “It’s one of the most underappreciated things on the planet,” says Johnson, who would take more than 60 minutes of indoor cardio any day of the week.
Is the 30-30-30 method really effective?
For some, results appear almost immediately — even among the coaches we interviewed. However, Tate warns that consistency is the key to success. Whether or not it’s effective for you really depends on your starting point and how you define it. how old are you? Do you already live a healthy lifestyle? Are you insulin resistant? How much weight do you hope to lose, if that is your goal? How are you sleeping? How do you digest your food? Do you have any shortcomings? How do you deal with stress?
The answers to all of these questions can affect effectiveness, which is why it’s important to consult your doctor first to see if it’s right for you. Consulting a dietitian or dietitian can also be helpful regarding protein sources and a nutritional plan specific to your needs.
“I would tell everyone, no matter where they are in life or what program they’re doing…commit to three months,” Johnson says. “You have to get a whole new cycle of cells and give the body a chance.” The goal is to stick with the routine long enough to make meaningful changes based on your biochemistry.