During the first couple of months of the year, as people work to keep their New Year’s Resolutions, there’s all sorts of information online and on social media touting the best methods to lose weight, exercise, and eat right. One practice that went viral in late 2024 was the 30-30-30 method. The idea is to consume 30 grams of protein within the first 30 minutes of waking up and follow that with 30 minutes of low-intensity exercise.
TOPS Club, Inc. (Take Off Pounds Sensibly SM), the nonprofit weight-loss support organization, with a “Real People. Real Weight Loss.®” philosophy, teaches that there is no one-size-fits-all formula to lose weight, and everybody’s journey to adopt healthy lifestyle changes is different. While the organization would never suggest a specific diet or routine, there are habits from trends like the 30-30-30 method that others could borrow and adjust to their weight loss efforts.
The following are the pros and cons of this popular concept:
Rewards
The first and second 30 – eating 30 grams of protein 30 minutes after waking up – can be beneficial. Breakfast is a common theme among those who keep off weight for long periods. Research suggests that almost 80 percent of those who have lost 30 pounds or more and kept it off for over a year eat breakfast every morning.
Instead of reaching for sugary cereal, breakfast foods with high protein like eggs or avocado toast help stabilize blood sugar levels and strengthen muscles. Furthermore, protein is a high-thermic food, meaning it takes more energy to digest and absorb, increasing the number of calories you burn. Protein also makes you feel fuller for hours; a high-protein breakfast increases satisfaction for up to three hours after eating as opposed to a lower-in-protein option.
The final 30 of the method – emphasizing exercise – is a traditional pillar of weight loss. The trend suggests low-intensity workouts, like walking or yoga. While you may not burn as many calories lifting weights or taking Pilates as you would running or cycling, these low-impact activities can assist in losing fat if combined with a balanced diet. No matter the level of intensity, some exercise is better than none.
Risks
While the general ideas of the 30-30-30 method are positive, there are some aspects to watch. First, while the method focuses on protein, a well-rounded combination of nutrients (like the addition of fiber and carbohydrates) is an important part of any healthy eating plan. Eating right includes a mix of vegetables, fruits, whole grains, water, and lean proteins like chicken or fish. It’s also imperative to eat protein throughout the day, not just in the morning. This will bring long-term benefits of stabilized blood sugar and fullness.
This method can also encourage unnecessary eating. Some people don’t have an appetite so soon after waking up and some don’t like eating protein that early. It’s better to have breakfast within the first two hours of the day with a little protein than to force it if it isn’t a part of your normal routine.
Finally, many can find the morning chaotic with getting the kids to school or preparing for work. Only a handful of studies find exercising in the morning more beneficial than at another time of day. You shouldn’t lose sleep to squeeze in a morning walk. What is most important is participating daily in an exercise you love doing.
If you choose to incorporate ideas from the 30-30-30 trend into your current weight loss efforts, it should be a part of a comprehensive approach to healthy lifestyle habits, eating well, exercising regularly, and finding/giving support to others trying to lose weight. Benefits will vary from person to person, and the method may not work for everyone. Be sure to consult your physician if trying a new weight loss plan.
Visit www.tops.org, or call 800-932-8677 to learn more about TOPS and to find a local chapter.
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