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30-30-30 Diet Is Going Viral. Can It Help You Lose Weight?

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The 30-30-30 diet is an approach to weight loss that’s gone viral on social media platforms like TikTok. GND photography/Getty Images
  • A weight loss method known as the 30-30-30 approach has gone viral on TikTok.
  • The diet involves eating 30g of protein during the first 30 minutes of your day before completing 30 minutes of low intensity exercise.
  • Experts say exercising and increasing your protein intake in the morning may contribute to a calorie deficit and help you make healthier choices throughout the day.
  • However, the 30-30-30 approach won’t be right for everyone, and creating a more flexible and personalized weight loss plan may be better.

Another new diet is gaining popularity on social media. The 30-30-30 method has gone viral on TikTok, with many content creators claiming this approach has helped them lose weight sustainably.

Proponents claim that, unlike other diets that have garnered attention in the past, the 30-30-30 approach isn’t another fad; it’s a lifestyle change.

The 30-30-30 diet involves eating 30g of protein within 30 minutes of waking up, and then completing 30 minutes of low intensity exercise.

This method first appeared in Tim Ferriss’ book The 4-Hour Body in 2010 but was recently popularized by nutritionist and wellness podcaster Gary Brecka.

So, is the 30-30-30 trend an effective approach to weight loss, or just another fad?

Let’s start with the positives.

“The good news about the 30-30-30 regimen is that it’s relatively sensible in comparison to some of its predecessors and, undoubtedly, the trends that will follow it,” says Sophie Medlin, consultant dietitian at City Dietitians. “Having a high protein breakfast is a good idea as it is more satiating than some of our typical breakfast options.”

In lay terms, that means you’ll feel fuller for longer.


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