Ultimately, she explains, the effectiveness of any weight loss or fitness regimen depends on the individual and their goals.
But the method can be divided into different stages, which have been researched. Here’s what we know about the benefits of a high-protein breakfast followed by low-intensity exercise.
Breakfast and weight loss
If breakfast has many benefits, does it also help with weight loss? It depends, says Schmidt. Breakfast is known to be beneficial in a weight loss plan.
In the National Weight Control Registry study, subjects who maintained the diet long-term tended to eat breakfast every day, Schmidt says, suggesting that may be a factor in the plan’s success. “We don’t know exactly why,” she says.
Even though some experts claim that breakfast helps to “energize” or boost the metabolism, there is no evidence to support this, experts note. A 2022 review found that those who ate a fuller breakfast did not burn calories faster.
According to Jason Machowsky, an exercise physiologist and dietitian at the Hospital for Special Surgery, breakfast could theoretically be beneficial for burning calories with one condition. If you are the type of person for whom breakfast makes you feel more energetic and active throughout the day.
What makes the difference to the 30-30-30 rule
The 30-30-30 rule specifically recommends eating breakfast within 30 minutes of waking up. More importantly, breakfast should contain 30 grams of protein.
But it does not apply to all people. “Not everyone can eat something that early,” notes Schmidt. He points out that there is most likely a benefit to the 30 grams of protein.
Healthy adults should consume 0.8 grams of protein per pound of body weight daily. But what is considered a “high protein diet” depends on the individual and their weight.
Eating protein at breakfast can boost satiety
Research has suggested that eating protein at breakfast can help you feel fuller for longer. It can also help control blood sugar and reduce insulin resistance, a condition that predicts diabetes.
Protein-rich breakfast choices include eggs, lean meats, Greek yogurt, ultrafiltered milk, and protein shakes, says Schmidt.
It claims that it is good to eat carbohydrates at breakfast. But when you have a source of protein along with carbohydrates, that glucose spike won’t be as high. In addition to protein and carbohydrates, Schmidt encourages people to include fruits and vegetables in their meals, which provide fiber and additional nutrients.
Low intensity exercise for weight loss
The last step of the method is to practice low-intensity exercise for 30 minutes, cardio exercise, immediately after breakfast.
This type of exercise stimulates cardiac activity, but not excessively. So you can do them for a longer period of time without getting out of breath. Examples include brisk walking, bicycling, swimming, or the elliptical.
The US Department of Health guidelines recommend that adults get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity physical activity per week. Regardless of the type of exercise, it will help lower your blood sugar, adds Schmidt.
What’s interesting about the 30-30-30 Rule is that low-intensity exercise burns a higher percentage of calories that come from fat. And high-intensity exercise helps burn total calories. In this sense they help to lose weight.
A recent study found that exercising between 7 and 9 in the morning could help with weight loss. In any case, for the 30-30-30 rule to work, regardless of the type of physical exercise chosen, the main strategy that guarantees weight loss is a caloric deficit, Schmidt concludes.
The risks of the 30-30-30 rule
Compared to other diets and fitness trends, the 30-30-30 rule is by far the least of your worries, experts say.
The basic principles, eating a high-protein breakfast and exercising daily, are easy to follow. However, it does not work for everyone. There are people who are hungry in the morning and others are not. So they can’t force themselves to eat.
If you hate eating in the morning or hate exercise in the morning, this method is not for you. Also, if you suffer from kidney disease, your daily protein intake is limited. So, you need to check with your doctor if you can follow this method.
2024-01-06 06:01:48
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