New trends aimed at weight loss often capture social media. Among them, the 30–30–30 method stands out. It sparks lively debates. Some consider it a passing fad, while others find rational elements in it. It is worth examining whether this regimen of nutrition and physical activity truly deserves attention.
The 30–30–30 system cannot be called a full-fledged diet. Rather, it is a morning ritual for improving health. Its essence is simple:
Thirty minutes after waking up, you need to eat 30 grams of protein. Next, allocate 30 minutes for moderate cardio workouts.
Proponents of the method claim that such a breakfast reduces cravings for unhealthy food, and physical activity sets the tone for the entire day. One of the main advantages of the system is its simplicity. There is no need to count calories or prepare complex dishes. A high-protein breakfast helps maintain stable blood sugar levels, which helps to keep the feeling of fullness longer and control appetite.
Morning cardio workouts have the following benefits:
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Stimulate blood circulation.
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Help maintain a regular physical activity schedule.
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Increase the chance of achieving the recommended 150 minutes of moderate exercise per week, as advised by doctors.
Is the method suitable for weight loss? Opinions are divided here. Social media users actively share their successes; however, there is currently no scientific evidence of the system's effectiveness. Nutritionists emphasize that the best eating regimen is one that can be followed without stress. If a person feels comfortable adhering to the 30–30–30 method, it is worth trying.
To maximize benefits, start with a protein breakfast that includes one of the following food options:
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Cottage cheese – 1 ¼ cups (200 g).
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Greek yogurt – 1 ½ cups.
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2 eggs and 3 egg whites.
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Chicken breast, tuna, or salmon – 120 g.
Cardio workouts (30 minutes) can include the following activities:
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Brisk walking.
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Swimming.
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Cycling.
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Dancing.
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Elliptical training.
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Rowing.
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Stair climbing.
The 30–30–30 method has its weaknesses:
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It is not suitable for everyone. People who are pressed for time in the morning may find it difficult to prepare a protein breakfast or find half an hour for a workout.
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There are no recommendations for the rest of the day. If the diet consists of fast food at other times, then morning efforts will be in vain.
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