Jon Kitchen
An increasingly popular way to lose weight is the 30-30-30 rule, and everyone who has tried it says it works. Women who want to lose weight use this 30-30-30 rule, which works on a simple principle:
- Eat 30 grams of protein at breakfast.
- Eat breakfast within 30 minutes of waking up.
- After breakfast, get 30 minutes of low-intensity, steady-state exercise.
The 30-30-30 rule was coined by Timothy Ferriss in his book The 4-Hour Body.
This type of breakfast keeps the body in a state of burning fat instead of muscle tissue.
Reduces Appetite and Burns Fat
This method is based on research showing how a combination of a protein-rich breakfast and moderate physical activity can help reduce appetite, maintain stable blood sugar, and promote fat burning throughout the day. Eating large amounts of protein first thing in the morning provides a feeling of fullness and reduces levels of hunger hormones. Foods rich in protein, such as eggs, chicken, fish, lean meat, or legumes, take longer to digest and provide energy.
Low-Intensity Cardio
The 30-30-30 rule emphasizes the importance of light cardio, such as brisk walking or swimming, where the heart rate should remain below 135 beats per minute. This intensity does not overload the body with excessive stress, which promotes long-term fat burning and stabilizes hormone levels. A 2013 study showed that this approach is more sustainable in the long term than high-intensity training, as it reduces the risk of quitting.
In addition to weight loss, users of this method on social media report increased energy levels, better blood sugar control, and clearer skin. It is important to note that the rest of the day should also be balanced. For the diet to be effective, it is recommended to avoid ultra-processed foods and consume low-calorie meals rich in vegetables, whole foods, and protein.
