Nutrition expert's clever 30-30-30 diet and fitness hack to lose weight

A new way of losing weight is gaining traction amid all the different diets - and it’s called the 30-30-30 rule. There are many methods being highlighted to shed the pounds, from intermittent fasting, eating calorie-controlled diets to lots of high-intensity exercise.

One of the key problems with some plans is being able to incorporate them into your daily routine, but the author of 30-30-30 claims this method avoids such hurdles. Popularised by Gary Brecka, an online health personality and biologist, the 30-30-30 rule involves eating 30 grams of protein within 30 minutes of waking up and then doing 30 minutes of low-intensity exercise, the Mirror reported.

Edwina Clark, registered dietitian and wellness expert told HuffPost: “A growing body of research suggests that combining a high-protein diet with exercise helps improve fat mass, blood glucose control, inflammation, physical performance and markers of heart health such as triglycerides and total cholesterol, especially among those who classify as obese.”

Protein “requires more energy to metabolise than fat and carbohydrates” so it can make you feel more full if you eat protein as it takes longer to break down. “Some evidence suggests that eating a protein-rich breakfast in the morning can assist with hunger and appetite control throughout the day”, Edwina explained.

Of course, there are different kinds of protein and eating the ‘wrong’ unhealthy sort such as highly processed food like sausages could be detrimental, and advocates such as Michael Mosley advise the best proteins to eat include Greek yoghurt and eggs.

He has previously said: “Protein is probably the primary driver of hunger. It is the most important macronutrient. When it comes to hunger, you’re not getting enough. That’s because your body needs it for your immune system, all sorts of things. So if you’re not getting enough, then your body will go crazy.

“You need to up your protein to about, you know, 70 to 80g a day and you need to spread it throughout the day. So, ideally, you know, protein for breakfast, lunch and dinner. Often have eggs and at lunch, we might have a bit of fish or a bit of tofu. Or if you are a vegetarian, there’s also lentils and things like that.”

When it comes to the timing of eating, it doesn’t seem as though it has to be within 30 minutes of waking up, but is more vital that the 30 grams of protein are consumed in the morning as part of breakfast.

And when it comes to exercise, 30 minutes of low-intensity exercise can be really beneficial, as we all know that the NHS recommendations for exercising are that “adults should try to be active every day and aim to do at least 150 minutes of physical activity over a week, through a variety of activities”.

According to the NHS, adults should aim to:

• do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week

• do at least 150 minutes of moderate-intensity activity a week or 75 minutes of vigorous-intensity activity a week

• spread exercise evenly over 4 to 5 days a week, or every day

• reduce time spent sitting or lying down and break up long periods of not moving with some activity

However, there are some setbacks with the 30-30-30 rule, as registered dietitian and nutritionist at Hilton Head Health, Elizabeth Huggins pointed out that it doesn’t take into consideration someone’s “needs or goals”, and may not work with your “schedule or cultural preferences”.

Huggins also highlighted that Gary Brecka’s website states that he is not a licensed medical provider, and he encourages people to seek medical advice from a professional about their health - so maybe it’s best to speak to your GP if you’re looking for a lifestyle change.