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What Is the 30-30-30 Rule? Nutritionists Break It Down

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What Is the 30-30-30 Rule? Nutritionists Break It Down

When it comes to fitness trends, there’s plenty of advice to sort through out there to help see you through your journey. Unfortunately, it can be hard to tell which information is legitimate and what’s not worth your time. The 30-30-30 rule is getting plenty of buzz on TikTok, raising a lot of questions about whether there’s something to this.

The 30-30-30 rule first popped up in Timothy Ferriss’s bestselling book “The 4-Hour Body.” But this method really took off after biologist Gary Brecka started promoting it on TikTok.

According to Brecka, following the 30-30-30 rule (sometimes referred to as the 30-30-30 method) can help you manage your blood sugar, lose weight, and have more energy than other eating plans.

Of course, it’s understandable to be wary of anything promoted on TikTok, especially when it comes to health and fitness advice. But nutritionists say there’s something to this method. Here’s what the 30-30-30 rule involves, plus risks and benefits to be aware of.

What Is the 30-30-30 Rule?

The 30-30-30 rule is simple. It involves eating 30 grams of protein within the first 30 minutes after you wake up, which is then followed by 30 minutes of exercise.

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You can eat whatever else you want with your breakfast, but the 30 grams of protein is key. The exercise part of this plan is very specific: the 30-30-30 rule recommends that you do steady-state cardiovascular exercise, which means low-intensity cardio that raises your heart rate a little but keeps it at or under 135 beats per minute. That includes doing things like cycling, walking, or jogging.

Nutritionists say there’s something to the concept of the 30-30-30 rule. “I love that this rule is encouraging people to get daily exercise and have a significant amount of protein in the morning,” says Christy Brissette, RD, founder of 80 Twenty Nutrition in Laguna Beach, CA.

“Getting protein in the morning is good,” agrees Scott Keatley, RD, co-owner of Keatley Medical Nutrition Therapy. “Your body before exercise is generally able to absorb about 20 grams in a sitting. After exercise, it can increase significantly.”

But to Keatley, the specific recommendations seem a bit arbitrary. Protein and carbs have about the same caloric value, he says. “Why not have 15 grams of both 15 minutes after waking up and exercising for 15 minutes?” Brissette agrees that the specifics around timing “don’t make sense.”

What Are the Benefits of 30-30-30?

Despite the arbitrary recommendations, there are “solid benefits” to following this eating plan, says Karen Ansel, RDN, author of “Healthy in a Hurry: Simple, Wholesome Recipes For Every Meal of the Day.”

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“Most of us skimp on protein at breakfast, so the plan can be a helpful way to squeeze in protein earlier in the day, which can help with [feeling full],” Ansel says. “And who can’t benefit from some exercise first thing in the morning?”

Protein helps with feelings of fullness, but it generally is best when you combine it with fat and carbohydrates as well, Keatley says. “You will have a pool of amino acids — what protein breaks down into — available when you’re done working out, which can help build muscle and increase your metabolic rate,” he says.

The current international recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight, regardless of age. That means that a 150-pound adult should aim to get about 55.5 grams of protein a day. With the 30-30-30 rule, you’ll be front-loading your protein intake at the start of your day.

There is some data to support the general idea of the 30-30-30 rule. Research has found that going on a high-protein diet that includes cardiovascular exercise can help people lose weight and improve their blood sugar control, although it doesn’t specify timing of workouts and eating.

But Brissette says it’s helpful to get in good nutrition and movement early in your day. “Many clients come to me with low energy and overeating later in the day because they fast all morning,” she says. “Having breakfast and 30 grams of protein can help them to feel less hungry later in the day and supports more stable energy levels.”

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What Are the Risks of 30-30-30?

People’s protein needs vary, and not everyone needs or can absorb 30 grams of protein in one sitting, Keatley says.

Some people can also get a stomachache if they have a lot of protein and then work out right away, Brissette says. “When you eat, your body sends blood to your stomach to help with digestion,” she explains. “If you’re exercising at that time, the blood will move to your working muscles instead, making digestion happen more slowly. This could lead to bloating or stomach pain.”

The 30-30-30 rule also may not be a good fit for people who have to limit protein because of health conditions like chronic kidney disease, Ansel says.

The source of the protein matters, too. “Many high-protein breakfast ingredients, such as cheese and sausage, are heavy in saturated fat, which is problematic for heart health,” Ansel says.

While Keatley says the overall risks of following this eating method are minimal, he points out that it could spiral into disordered eating if people are too rigid about following the rule.

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Can the 30-30-30 Rule Help You Lose Weight?

It’s important to say this: your weight is something that’s between you and your doctor, and you should never feel outside pressure to drop pounds beyond personal reasons or health gains. Unfortunately, weight-loss hacks often promise fast results, which is inherently unhealthy. (Nutritionists and doctors generally recommend losing weight at a slow and steady pace for lasting results.)

“The concept of fast weight loss in and of itself is concerning,” Ansel says. “Often, when people are trying to lose weight, those pounds have crept up over the years, so it’s unrealistic to think they will melt right off. That’s not the way the body works, and any kind of severe restriction to try to drop pounds quickly is unlikely to be successful and might even backfire because of rebound hunger and muscle loss.”

Brissette also recommends being wary of TikTok weight-loss tricks. “You need to do what’s best for you and your unique body,” she says. “Many of my clients come to me with damaged metabolisms and are completely confused about food after years of following what diet culture has dictated. We need to learn to work with our bodies rather than trying to ‘trick’ them.”

There are many different healthy eating plans out there, and finding what’s best for your body — and your overall health — is much more important than whether it helps you to lose weight.

Should You Try the 30-30-30 Rule?

If you’re interested in trying the 30-30-30 rule, nutritionists say the risks are relatively low. “If getting up and getting at your day right away works for you, there is little harm in giving it a try,” Keatley says. Brissette agrees. “If you’re someone who thrives with consistency, getting 30 minutes of exercise each morning could be a great routine for you,” she says. Brissette also suggests waiting an hour after eating before you start exercising or doing your morning cardio fasted so you don’t end up with a stomachache. But if weight loss is your primary goal, every body is different, and no plan can guarantee you’ll lose weight. If you have concerns about your health, it’s best to consult your healthcare provider to figure out what’s best for your body.

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Explained: What is fitness gaming and how you can use your phone to stay fit – Times of India

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Explained: What is fitness gaming and how you can use your phone to stay fit – Times of India
Fitness gaming is a combination of physical exercise and video gaming. This new mobile gaming genre is gaining traction among smartphone users as a new way to stay active. The digital transformation of fitness into a gamified experience brings together the exciting qualities of gaming with the physical benefits of exercise to stay healthy. Here we will explore what fitness gaming is, how it works on smartphones and its potential benefits.

What are fitness gaming apps

Fitness gaming apps, also known as Active Video Games (AVG) are also a form of exercise.Unlike traditional video games that are played sitting down, fitness games require physical movement from the player to control or interact with the game. This can range from simple movements like swiping and tapping to more vigorous activities like walking, jumping, or mimicking specific physical exercises. The popularisation of Virtual Reality (VR) and Augmented Reality (AR) has also driven the growth of these apps.
Popular fitness gaming apps include Pokemon Go, which is an AR game that encourages walking and exploring outdoors by catching Pokémon characters in real-world locations. Meanwhile, other apps like Zombies, Run is an immersive running fitness game where players run to survive and collect supplies to help their community thrive in a post-zombie apocalypse world.

How do fitness games work on smartphones

Fitness games use smartphone’s built-in sensors and connectivity to offer an exciting workout routine Smartphones are equipped with various sensors such as accelerometers, gyroscopes, and GPS, which can track movement and location. These sensors enable fitness gaming which also includes monitoring physical activity. For example, counting steps, detecting movement speed and even analysing the user’s posture.
Some fitness gaming apps use AR to superimpose gaming elements onto the real world through the smartphone’s camera. This can make running through your neighbourhood park feel like a quest through a virtual world, where players can collect items or dodge virtual obstacles.

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Many fitness gaming apps incorporate social elements where users can connect with friends, join teams, or compete against others in fitness challenges. This social connectivity not only drives competition but also creates a community of users who motivate each other.
Fitness gaming apps often offer personalised workout plans and real-time feedback based on your performance. This can help users stay motivated and improve their fitness levels effectively.

Importance of fitness gaming for smartphone users

With fitness gaming apps, smartphone users can turn exercise into a fun and engaging activity. Fitness gaming can encourage users who might be less interested in traditional forms of exercise to get moving.
Smartphone users can participate in fitness gaming anytime and anywhere. These games will integrate exercise into their daily routine without needing gym equipment or special attire.
The gaming aspect helps maintain engagement. Challenges, levels, rewards, and the possibility to break personal records keep players returning for more, just as they would with any other game.
Fitness games can be tailored to any fitness level and can be used by people of various ages Like any form of exercise, fitness gaming can also help reduce stress, anxiety, and depression.

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National Exercise Day 2024: Check Date, Theme, History, Significance, and Best Exercises

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National Exercise Day 2024: Check Date, Theme, History, Significance, and Best Exercises

In a world where sedentary lifestyles are becoming increasingly prevalent, National Exercise Day serves as a crucial reminder of the importance of physical activity in maintaining overall health and well-being. This annual observance, celebrated on the second Saturday of April each year, encourages people of all ages and backgrounds to prioritise regular exercise as a fundamental aspect of a healthy lifestyle. As we commemorate National Exercise Day in 2024, let’s delve into its history, significance, and explore some of the best exercises to incorporate into your routine.

Date and Theme of National Exercise Day 2024

National Exercise Day falls on the second Saturday of April every year. In 2024, this auspicious day will be observed on April 13th. Each year, the theme of National Exercise Day revolves around promoting physical activity, inspiring individuals to adopt active lifestyles, and raising awareness about the numerous benefits of exercise.

History of National Exercise Day 2024

The origins of National Exercise Day can be traced back to a growing recognition of the adverse effects of sedentary behaviour on public health. In response to rising rates of obesity, heart disease, and other lifestyle-related illnesses, health advocates and organizations across the globe began promoting the importance of regular physical activity. National Exercise Day emerged as a means to galvanise individuals and communities to embrace fitness as a cornerstone of preventive healthcare.

Also Read: 6 Health Benefits of Consuming Melons In Summer

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Significance of National Exercise Day

Regular exercise offers a myriad of benefits for both physical and mental well-being. From reducing the risk of chronic diseases to enhancing mood and cognitive function, the positive effects of exercise are well-documented. National Exercise Day serves as a catalyst for individuals to kickstart or recommit to their fitness journey, regardless of their age, fitness level, or socioeconomic background. By encouraging widespread participation in physical activity, this observance aims to foster a culture of health and vitality within society.

Best Exercises

Whether you’re a seasoned athlete or a novice looking to incorporate more movement into your daily routine, there’s an exercise regimen suited to your needs and preferences. Here are some of the best exercises to consider on National Exercise Day and beyond:

Date Theme History Significance and Best Exercises to try on National Exercise Day

1. Cardiovascular Exercises

Engage in activities that elevate your heart rate and improve cardiovascular health, such as brisk walking, running, cycling, swimming, or dancing.

Also Read: Do You Struggle With Dehydration In Summer? Try THIS Combination Drink for Best Hydration

2. Strength Training

Incorporate resistance exercises to build muscle strength and endurance. This can include bodyweight exercises like push-ups, squats, lunges, or using free weights and resistance bands.

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3. Flexibility and Mobility

Dedicate time to stretching exercises to improve flexibility and range of motion. Yoga, Pilates, and tai chi are excellent options for enhancing flexibility while promoting relaxation and stress relief.

4. High-Intensity Interval Training (HIIT)

Maximise your workout efficiency with HIIT, which alternates between short bursts of intense activity and brief rest periods. This approach can boost calorie burn, improve metabolic health, and enhance cardiovascular fitness.

5. Functional Movements

Focus on exercises that mimic everyday activities and promote functional strength and stability. Examples include squats, lunges, planks, and kettlebell swings.

On National Exercise Day 2024, take the first step towards a healthier, more active lifestyle. Whether you choose to go for a jog, attend a fitness class, or simply take a brisk walk around your neighbourhood, every movement counts towards improving your health and vitality. Let’s celebrate the power of exercise to transform lives and communities, one step at a time.

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Prediabetes symptoms, cure: Regular exercise, healthy diet and metformin help control blood sugar level

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Prediabetes symptoms, cure: Regular exercise, healthy diet and metformin help control blood sugar level
Prediabetes may come silently, but it is a precursor to diabetes that warrants attention and action. By embracing a holistic approach that encompasses exercise, dietary modifications, medication when necessary, and diligent monitoring, individuals can take charge of their health and potentially prevent the onset of diabetes.
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