Does the 30-30-30 Diet Work?

If you’re on social media, you’re probably no stranger to diet advice. One of the latest trends is the 30-30-30 diet — and it’s gone viral. Is it another baseless craze or something more?

“There are some potential benefits to the 30-30-30 diet,” says registered dietitian Julia Zumpano, RD, LD. “But it’s not backed by data.”

What is the 30-30-30 diet?

It’s not really a complete diet plan — it’s more like guidance on how to start your day to set yourself up for success. You eat 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of “steady-state cardiovascular exercise.” Eating a protein-filled breakfast in the morning can stave off cravings later, and exercising first thing ensures you get some movement before your day gets going.

Tim Ferriss developed the diet for his book, The 4-Hour Body. But the buzz on TikTok comes from biologist Gary Brecka, who coined the term “steady-state cardiovascular exercise.”

One of the benefits of the 30-30-30 diet is its simplicity. There’s no extensive meal prep or counting calories or steps.

“Beginning your day with protein and exercise gets you off to the right start by accomplishing your exercise for the day and meeting a good portion of your daily protein needs,” Zumpano notes.

Does the 30-30-30 diet help with weight loss?

Many TikTok users claim it does. But to definitively say a diet “works” requires scientific evidence. Researchers have not yet studied the 30-30-30 diet, so we don’t have hard evidence to back up these claims.

“That said, the best diet for long-term weight management is the diet you can follow,” states Zumpano. “So, if the 30-30-30 diet interests you and seems like something you can stick to, give it a go.”

Why the 30-30-30 diet might work

The concept of the 30-30-30 diet has some positive aspects, says Zumpano. For example, by eating protein in the morning, you may eat less later in the day.

Most people consume protein at lunch and dinner and aren’t getting enough protein in the morning.

“Research suggests that consuming protein at breakfast can stabilize your blood sugar,” Zumpano explains. “This can help you feel full longer, decrease your overall food intake and help with weight management.”

According to a national study, other health benefits of a high-protein breakfast include improved blood pressure and HDL, aka “good” cholesterol.

And by exercising in the morning, you may be more likely to meet the exercise guidelines. The Centers for Disease Control and Prevention have established guidelines for physical activity for adults. They recommend at least 150 minutes of moderate-intensity activity and two days of strength training per week.

In addition, the 30-30-30 diet can help you:

• Burn calories that could help you lose weight
• Get your day off to a good start by increasing blood flow
• Reduce your chance of skipping exercise if your day gets busy

How to follow the 30-30-30 rule

Meeting the protein and exercise requirements of the 30-30-30 diet takes some thought. Zumpano offers some tips:

Get 30 grams of protein

“Guidelines for protein intake have been routinely challenged. The recommended dietary allowance (RDA) for protein is 0.8 grams to 1 gram of protein per kilogram of body weight per day,” says Zumpano. “That equals 0.36 to 0.45 grams of protein per pound of body weight.”

That’s about 60 grams of protein for an 170-pound person.

“But many factors can affect the amount of protein you need. If weight loss, controlling blood sugars, blood pressure and appetite are one of your goals, you may require more protein,” Zumpano maintains. “Consider meeting with a registered dietitian to help you determine your exact protein needs.”

To meet the protein requirements for the 30-30-30 diet, try eating:

• 1 1/4 cups of cottage cheese
• 1 1/2 cups of Greek yogurt
• Two whole eggs, plus three egg whites (or four to five whole eggs, depending on egg size)
• 4 1/2 ounces of chicken breast, tuna or salmon
• Chia seed pudding with added collagen protein
• Protein shake
• Turkey and cheese roll-ups made from four slices of nitrate-free turkey breast and two slices of Swiss or mozzarella cheese

What is steady-state cardiovascular exercise?

Steady-state cardiovascular exercise is low- to moderate-intensity and keeps your heart rate constant for an extended period. Experts recommend shooting for 45% to 60% of your maximum heart rate.

Options for your morning 30-30-30 diet cardio workout include:

• Biking
• Brisk walking
• Dancing
• Elliptical
• Rowing
• Stair climbing
• Swimming

Potential downfalls of the 30-30-30 diet

Perhaps the biggest unknown with this plan is the lack of guidance for eating and exercising after breakfast. If you load up on fast food or junk food during the day, you’ll offset any potential benefits of the diet.

“Try to make healthy choices throughout the day,” advises Zumpano. “And don’t forget to add a few strength training sessions each week.”

The 30-30-30 diet may not be right for everyone

Not everyone will find the 30-30-30 system easy to implement. For some people, finding five minutes in the morning for a cup of coffee can be challenging. This diet is best for someone who has time to create a healthy morning routine.

Some people can’t eat first thing in the day. Zumpano’s general recommendation is to eat breakfast within the first one to two hours after waking. The 30-30-30 diet takes this a step further, requiring you to eat right away. “Not everyone is ready to consume 30 grams of protein when they wake up,” Zumpano emphasizes.

As far as safety goes, most people should have no concerns about trying it. The only exception would be for someone who shouldn’t eat a lot of protein. If you have kidney disease or liver disease, check with your healthcare provider or a dietitian before trying this diet.

Is it right for you? According to social media, the 30-30-30 diet will change your life. That might be overpromising. But you might find a new routine that helps you eat less, feel more energized and maybe even lose weight.