The Diet Trend Taking TikTok and Hollywood by Storm

2 mins read

The 30-30-30 diet has taken social media by storm, particularly on platforms like TikTok, where countless users have shared their weight loss journeys. This trend, which involves eating 30 grams of protein within the first 30 minutes of waking up, followed by 30 minutes of low-intensity exercise, promises a sustainable approach to shedding pounds. Unlike fleeting diet fads, the 30-30-30 method positions itself as a lifestyle change. Originally introduced in Tim Ferriss’ “The 4-Hour Body” in 2010, it has seen a resurgence thanks to wellness podcaster Gary Brecka.

The Promise of 30-30-30

The diet’s premise is appealing for several reasons. Consultant dietitian Sophie Medlin highlights its sensibility compared to past diet trends, emphasizing the benefits of a high-protein breakfast for satiety. Natalie Burrows, a nutritional therapist, echoes this sentiment, noting a study that found participants consuming 30g of protein for breakfast ate fewer calories at lunch. The regimen not only stabilizes blood sugar levels, which influences food choices throughout the day but also takes advantage of protein’s thermogenic effect, potentially leading to a calorie deficit and weight loss.

Moreover, the 30 minutes of low-intensity exercise recommended by the diet can enhance muscle mass and cardio fitness, contributing to sustainable weight management.

Challenges and Considerations

However, the 30-30-30 diet is not without its drawbacks. Medlin points out the practical challenges of fitting the regimen into a busy morning routine, suggesting that its sustainability might be limited for many. The lack of guidance for the remainder of the day’s meals and activities could also undermine its effectiveness, as indulging in unhealthy foods or remaining sedentary would negate the morning’s efforts.

Furthermore, individual differences in morning appetite and the body’s readiness to consume food shortly after waking could make the diet less appealing or even uncomfortable for some. The importance of fitting exercise into one’s lifestyle, rather than adhering to a strict morning schedule, is also highlighted.

Making It Work for You

To increase the diet’s sustainability, experts suggest modifications. Medlin proposes having breakfast after exercising or splitting it before and after to better manage appetite. Burrows advises extending the window for eating breakfast beyond the first 30 minutes of waking and emphasizes the importance of dietary fiber and vegetable intake.

Major Takeaways

While the 30-30-30 diet offers a structured approach to weight loss that can be effective for some, its success ultimately depends on personal lifestyle, preferences, and the ability to maintain consistency over the long term. As with any diet, considering individual health needs and consulting with a healthcare professional before making significant changes is crucial. The 30-30-30 diet’s blend of protein intake and exercise presents a promising method for weight loss, but adaptability and personalization are key to its long-term viability.


  1. Brecka G. {@brecka.clip]. (2023, October 15). Use the 30/30/30 rule [Video]. TikTok.
  2. Rains TM, Leidy HJ, Sanoshy KD, Lawless AL, Maki KC. A randomized, controlled, crossover trial to assess the acute appetitive and metabolic effects of sausage and egg-based convenience breakfast meals in overweight premenopausal women. Nutr J. 2015;14:17. Published 2015 Feb 10. doi:10.1186/s12937-015-0002-7
  3. Schmidt T. What is the trending 30-30-30 diet method, and does it actually work? Mayo Clinic. December 1, 2023. Accessed February 13, 2024.
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