Viral 30-30-30 rule: does it really work?

Viral 30-30-30 rule: does it really work?
Viral 30-30-30 rule: does it really work?

If there is one thing that is talked about these days it is the effective methods to lose weight. From the moon and apple diet to the protein regime and intermittent fasting, the techniques to lose extra kilos are multiple and transversal.

And as is well known, social networks publish various trends and impose fashions. Today it is the 30-30-30 rule that is predominating on TikTok and, therefore, in the routine of many.

What is it?

The 30-30-30 rule is a method for losing weight and has gone viral on social media. It consists of consuming 30 grams of protein, within 30 minutes of waking up, and then performing 30 minutes of low-intensity physical exercise (LISS). More and more people are recommending this technique. However, it should be taken into account that many times these “magic tactics” can be harmful to our health.

The nutritionist at Clínica INDISA, Dr. Paula Vergara, warns that placing restrictions on schedules or excluding certain types of food can always lead to the risk of eating disorders. “Another aspect is that limiting the intervention to only one time of the day leads to a lot of confusion regarding how to eat the rest of the time; “Clearly it is not going to be beneficial for me to take care of myself the first hour of the day and eat any type of food the rest of the time,” it states.

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Is for me?

Scientific evidence is limited, with some studies supporting the benefits of eating a protein breakfast and exercising in the morning independently. But, Is combining them actually more effective for losing weight?

Dr. Paula Vergara explains: “There are no studies that confirm that this association is more useful than other options. From time to time, an alternative to lose weight becomes fashionable, and it is usually effective to the extent that it suits the person who does it and manages to maintain it. a long-term change.

Like everything in life, this method has good and bad things. Some of the possible benefits that stand out in this rule are the acceleration of metabolism and the fight against a sedentary lifestyle. “The best thing it has, the incentive for physical activity, anything that improves this is welcome,” clarifies the doctor from Clínica INDISA.

However, if it is not a plan that is sustainable in the routine, it is not for you. “The ideal treatment is a change in habits that I can maintain over time and does not cause additional stress”argues Dr. Paula Vergara of INDISA.


If you decide to incorporate this rule into your life, there are some recommendations you can follow to do it in a more sustainable way.

● Eat quality proteins such as eggs or Greek yogurt.

● Choose a LISS (low impact steady state) exercise such as walking, swimming or cycling.

● Adjust the amount of protein according to individual needs.

● Prioritize adequate sleep.

● Consult with a health professional before starting any new diet or exercise program.

But… Does it really work?

Potentially, yes. It can help create a calorie deficit if combined with a healthy diet. Plus, regular exercise burns calories and promotes weight loss. However, it is important to understand that it is not a miracle solution: it requires effort and perseverance.

“There are no magic recipes to lose weight. The first thing is always to evaluate if it is, in fact, necessary to do so. It is often a constant search, but not necessarily the main objective within a nutritional treatment. If there is indeed weight Additionally, it is important to determine what causes this excess may have and direct efforts to modify these behaviors,” warns the INDISA Clinic specialist.

The 30-30-30 rule can be a good starting point for improving some health habits, but it is not a replacement for a complete healthy lifestyle. It is important to combine it with a balanced diet and long-term healthy habits, as well as consult with a health professional before starting any new diet or exercise program.

INDISA Clinic is always ready and prepared for your needs. If you have questions, do not hesitate to visit any of our offices in Maipú or Providencia or visit our website.

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