The 30/10 rule means that you consume 30 grams of protein and 10 grams of fiber with each meal. According to one dietitian, this rule is excellent and can help you build muscle and eat less junk food. Fiber is important for digestion and for gaining weight, as well as getting protein to build muscle. Also read: Healthy diet: beans, nuts and grains can add an extra 10 years to your life.
You don’t have to change your diet if you want to build muscle, burn fat or just eat healthier – a simple rule can help you get more nutrients to reach your goals.
The 30/10 rule is a rule going around online (in the newsletter of health journalist Michael Easter the line was recently attributed to Michael Roussell, who has a PhD in nutrition).
To follow this rule, make sure you get 30 grams of protein and 10 grams of fiber with each meal: breakfast, lunch and dinner.
While the 30/10 rule isn’t foolproof, according to registered dietitian Brierley Horton, focusing on key macronutrients like protein without completely overhauling your diet is a good step toward eating healthier.
“I think it’s a fascinating concept. The idea of breaking down your diet into macros is very popular these days,” she tells Insider. “There has been a lot of research on the benefits of both protein and fiber, and even specifically in those amounts.”
The simplicity of the rule, and its scientific basis, is very useful for people who want to build lean muscle, control their weight or eat less processed foods.
Eating enough protein helps to build your muscles and prevent hunger
Protein is an important nutrient for repairing tissue, which allows muscles to grow bigger and stronger after exercise.
“We know that adding protein to your diet helps you build muscle,” says Horton.
Research shows that you need to consume at least 1.5 grams of protein per kilogram of body weight to build muscle and strength. That amounts to 98 grams of protein per day for someone weighing about 70 kilos. The 30/10 rule, with three meals a day of 30 grams of protein each, brings you almost to that goal of 90 grams per day.
The 30/10 rule can thus help people who exercise a lot to get enough protein, according to Horton.
The rule is also useful for people with blood sugar problems, including menopausal women, because protein and fiber help regulate the digestion of carbohydrates. This also controls the rise in blood sugar levels, says Horton.
“Doubling your protein, while also getting fiber, can really help,” she says.
One caveat to the 30/10 rule is that you shouldn’t rely too much on protein shakes or bars to meet the rule, Horton says. Supplements can be helpful, but can never replace complete protein sources.
“There are so many nutrients in protein-rich foods like dairy products, fish, poultry and even red meat,” she says. “You get great benefits from the other nutrients in those foods.”
Horton provided an example of a high-protein recipe that meets the 30/10 rule using quinoa tacos.
Photo: Ihor Smishko/Getty Images
Sufficient fiber improves digestion and reduces the risk of disease
Fiber is a type of carbohydrate that contains healthy bacteria in the digestive system, slow the absorption of sugars and can help prevent chronic diseases such as cancer and heart disease.
A lot of people don’t get enough fiber. The recommended amount is between 25 and 38 grams per day, so with the 30/10 rule you are on target for 30 grams (not including snacks).
Emphasizing protein and fiber in each meal can also help you eat less nutritious foods, such as highly processed foods that do not contain these nutrients. This can also be an advantage if you want to control your weight and build muscle at the same time.
“There’s not a lot of room for a lot of extras,” Horton says. “It’s mainly something that would help build lean muscle.”
The 30/10 rule also encourages adding more beans to your diet, Horton says. Beans contain both fiber and protein, and some experts even consider them a cheap and… versatile super food for longevity.
As with your protein sources, it’s a good idea to aim for whole foods to get the fiber, says Horton. After all, there is no calorie recommendation with the 30/10 rule, so if you rely too much on supplements, it’s still possible to have an unbalanced diet, she states.
Foto: Sam Barnes/ Getty Images
Ensure there is sufficient variety in your diet
A possible disadvantage of the 30/10 diet is that if you focus too much on these numbers, it is tempting to eat the same thing over and over again. This means you run the risk of missing out on important nutrients.
“The lack of variety wears you down over time,” Horton says.
She says it’s important to “eat the rainbow,” in other words, lots of plant compounds called phytochemicals, which have enormous health benefits. This reduces your risk of diseases and inflammation.
“You can take a multivitamin to replenish some of those nutrients, but you’re not necessarily getting those phytochemicals and that’s something we shouldn’t overlook,” she says.
The 30/10 rule is also not suitable for everyone. Horton says it’s probably too restrictive for children and people with digestive problems. The latter may need to plan carefully to handle the high doses of fiber without side effects.
Otherwise, there’s no particular downside to the rule if you take reasonable precautions to eat a wide variety of mostly whole foods. And it can help simplify your meal planning.
“Everything goes into your diet, but moderation is key,” she says.
READ ALSO: 4 simple tips from a cardiologist who lost 30 kilos while increasing his muscle mass
2023-09-24 08:58:00
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