If there’s anything FitTok loves, it’s a buzzy fitness challenge involving numbers: There’s 12-3-30, 75 Hard, and 75 Soft, to name a few. Another wellness trend? The 30-30-30 method, which social media users claim can help with weight loss and fatigue.
It sounds pretty doable and beneficial from the get-go: The 30-30-30 trend involves consuming 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity exercise, like walking or yoga. The idea is that the method can help jumpstart fat, and the concept was first described by American entrepreneur and author Timothy Ferriss in his book, The 4-Hour Body, says Emma Laing, PhD, RDN, the director of dietetics at the University of Georgia.
Meet the experts: Emma Laing, PhD, RDN, is a clinical professor and director of dietetics at the University of Georgia. Sabrena Jo, PhD, is the senior director of science and research at the American Council on Exercise (ACE) and is an ACE-certified group fitness instructor. Sarah Keathley, RD, is a registered dietitian at Top Nutrition Coaching.
Although Ferriss’ book was published in 2010, the 30-30-30 method was popularized on TikTok in 2023 by biohacking expert Gary Brecka, and users are still loving it now. However, there haven’t been any studies on this exact weight loss approach.
So, is the 30-30-30 method legit? Ahead, experts break down what to know about the trend, and whether you should try it yourself.
Benefits Of The 30-30-30 Method
Eating 30 grams of protein in the morning may have benefits.
The goal of 30-30-30 is to kickstart metabolism and help give you more energy, says Sabrena Jo, PhD, the senior director of science and research at the American Council on Exercise (ACE). Instead of waking up and eating breakfast with lots of sugar in it (like breakfast cereal or pancakes with syrup), opting for a high-protein meal can help stabilize blood sugar levels, curb cravings, and support muscle synthesis, she says.
Plus, protein-loading at breakfast may help increase lean body mass, per a 2025 study in Nutrition Reviews that analyzed over 14,000 articles to examine the relationship between high protein intake at breakfast and an increase in muscle mass and strength in the participants. Protein is a high-thermic food, meaning that it requires more energy to digest, absorb, and metabolize. This can slightly boost the number of calories your body burns and enhance satiety, helping you feel full longer and preventing you from overeating.
30 minutes of low-intensity exercise can support your long-term health goals.
Low-intensity exercise has a variety of health benefits, whether you’re trying to lose weight or not. For instance, a 2021 study in the Journal of Personalized Medicine found that doing one hour of low-intensity exercise three times a week for 12 to 16 weeks reduced blood pressure in participants with hypertension. While low-intensity exercise doesn’t necessarily burn as many calories as a high-intensity workout, you can still achieve a calorie deficit and lose fat, especially if you combine your workouts with a balanced diet, Jo says.
Adults should aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity physical activity per week, per the Centers for Disease Control and Prevention (CDC). If you love a gentle workout and want to follow 30-30-30 as it was originally designed, opt for low-intensity movement like yoga, pilates, walking, swimming, or cycling.
Potential Risks Of The 30-30-30 Method
One potential pitfall of this method is the risk of nutrient deficiencies over time, Jo says. This can happen when you ramp up your protein intake but forget to prioritize other nutrients like fiber and carbohydrates. A healthy and balanced diet consists of vegetables, fruits, whole grains, and lean protein sources, like chicken, fish, and lean beef, Jo says, so if you’re going to try 30-30-30, make sure your basic nutritional needs are met.
Another risk is the heavy emphasis of protein consumption in the morning, specifically. While research shows that morning protein consumption can prevent weight regain, Jo recommends eating protein throughout the day instead of just in the morning. Spreading out your protein intake throughout the day instead of limiting it to breakfast will have “significant and lasting effects” on your blood sugar, satiety, and muscle growth, she says.
Additionally, 30 grams of protein in the morning simply might not be feasible for everybody. “Force feeding a breakfast that you don’t normally eat could actually add calories and unnecessary food into your daily diet,” says Sarah Keathley, RD, a registered dietitian at Top Nutrition Coaching. If you don’t have a strong appetite in the morning or simply don’t enjoy protein that early, it may not be worth forcing the full 30 grams.
Whether 30-30-30 Works For Weight Loss
The 30-30-30 method can support weight loss due to several factors, Jo says. Protein intake increases satiety and reduces overall calorie intake, which is crucial for weight loss. Additionally, “eating protein in the morning can curb appetite and reduce cravings for unhealthy snacks later in the day,” she says. There’s also evidence to suggest that walking after a meal for 30 minutes can lead to more weight loss, so that low-impact exercise in the morning may come in handy.
However, the method needs to be applied correctly for you to see the real benefits, Keathly says. Yes, consuming a significant amount of quality protein and knocking out exercise right away can certainly help you achieve your goals—but you should still eat a well-balanced diet full of lean protein, complex carbs, high-fiber foods, and healthy fats, she says.
The benefits of 30-30-30 will vary from person to person, says Laing. “Other factors to consider are age, sex, medical diagnoses, medications, and social determinants of health,” she says. To be on the safe side, consult a doctor before trying the method, especially if you have a preexisting health condition like a metabolic disorder, physical injury, or are pregnant.
How To Try 30-30-30 Safely
If you’re new to 30-30-30, here’s how to get started, according to Keathly.
- Start slowly by picking one component of 30-30-30 to implement first (i.e. 30 grams of protein, protein in the morning, or low-impact exercise).
- Create a plan for how you’re going to achieve your goals, such as meal prepping or figuring out what type of exercise works best for you.
- Carve out a specific time frame each day for when you can comfortably achieve your goals.
- Try to incorporate roughly 64 ounces of water into your routine per day, as the plan does not address water intake with increased protein and exercise.
- Aim for three well-balanced, well-portioned meals with one to two snacks in between (here’s what counts as a serving, per the current Dietary Guidelines for Americans). This approach can help you spread out protein intake throughout the day.
Low-intensity exercise right after waking up may not be for everybody, but if you still want to improve your overall health, practice movement anytime you enjoy in the morning or at any point in the day, Laing says. “The time of day is inconsequential if you are able to find activities you enjoy and you can move your body consistently,” says Laing.
While the 30-30-30 method has some good ideas in regards to protein intake and exercise, it’s unclear whether this method is sustainable in the long-term because you have to complete it at a specific time frame every day. It should be part of a comprehensive approach that includes a balanced diet, regular exercise, and healthy lifestyle habits, Jo says.
Remember: The feasibility of 30-30-30 will depend on you, your lifestyle, and your health goals, and it doesn’t necessarily have to be followed perfectly. To make sure you’re following the plan safely and effectively, you can always consult a professional and modify the method as needed. Don’t be afraid to make 30-30-30 your own!
Kayla Hui is a freelance wellness, travel, and food journalist with a master’s degree in public health. When Kayla’s not writing, she’s traveling, walking her pitbull, or buying plants she doesn’t need.
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