Diet help weight loss

The 30-30-30 diet has quickly become a popular weight-loss method. But is this approach, which focuses on consuming protein and exercising soon after waking, the ultimate solution everyone seeks?

Dr. Hans Schmidt, chief of Bariatric Surgery at Hackensack University Medical Center, offers his insights on this emerging trend.

Understanding the 30-30-30 Diet

While the 30-30-30 diet has recently gained traction on social media, it has been around since about 2010.

The premise is to eat 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity exercise.

Is the 30-30-30 Diet Safe and Effective?

According to Dr. Schmidt, the impact is neutral. "It's harmless," he notes. "For some, it might be a useful tool."

However, the plan's strict nature may not be suitable for those with early schedules or young children, making adherence challenging.

Insights on Consuming 30 Grams of Protein

Starting the day with 30 grams of protein might seem excessive, but Dr. Schmidt believes it's reasonable for most people.

On average, individuals should consume 60–80 grams of protein daily, so beginning with 30 grams is not excessive.

This approach could be beneficial since protein requires more energy to digest. "Protein digests slowly and can help control blood sugar spikes," he explains.

However, the type of protein matters. For instance, protein shakes often contain 30 grams of protein but may also be high in carbohydrates and sugars.

Thoughts on Early Eating

Eating protein early can promote satiety and stabilize blood sugar levels.

Nevertheless, there's no compelling reason to eat within 30 minutes of waking. "Timing doesn't significantly impact benefits," Dr. Schmidt asserts.

Considerations for Exercise Timing

Research has yet to conclusively determine the "optimal" time for exercise, Dr. Schmidt mentions. "There isn't a universally 'best' time," he adds.

The focus should be on the act of exercising rather than its timing.

Low-intensity exercise aids in weight loss, but the U.S. Department of Health and Human Services recommends 150 minutes of moderate-intensity exercise weekly.

The required amount and intensity depend on individual fitness levels and goals.

Alternative Weight-loss Strategies

"People often seek quick fixes," Dr. Schmidt observes. Unfortunately, such solutions are elusive. Instead, focus on sustainable ways to decrease calorie intake and increase calorie expenditure.

Crash diets typically result in regaining more weight than initially lost. For those who have tried various methods unsuccessfully and need to lose 50 pounds or more, bariatric surgery might be a safe and effective option.

"The 30-30-30 diet isn't magical," Dr. Schmidt concludes. "Look for a solution that helps you lose weight and maintain it long-term, as maintaining weight loss is the real challenge."

Source: hackensackmeridianhealth

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.