PT Health Life – Unlike extreme weight loss diets, the 30-30-30 method is considered appropriate and can be applied sustainably to achieve target weight…
1. How effective is the 30-30-30 weight loss method?
Recently, a new diet called the “30-30-30 method” became popular on social networks. The 30-30-30 weight loss method involves eating 30g of protein within 30 minutes of waking up and completing 30 minutes of low-intensity exercise .
1.1 Helps you stay full longer
There is scientific evidence showing that consuming more protein at breakfast can help reduce calorie intake throughout the day. This is because protein can help you feel full longer, thereby controlling your appetite and eating less the rest of the day.
You can choose oatmeal, eggs, yogurt, tuna, cheese… every breakfast. Make sure your breakfast provides 30 grams of protein – equivalent to a 100-gram palm-sized chicken breast (skinless) or 5 hard-boiled eggs (6 grams each) or 7 slices of bacon…
1.2 Control blood sugar levels
Unstable blood sugar increases cravings, especially cravings for sweets, the culprit causing weight gain. When your blood sugar levels are stable, you will feel less hungry, reducing your consumption of foods high in unnecessary calories.
Eating protein-rich foods does not raise blood sugar as quickly as carbohydrates. Protein helps maintain stable blood sugar, control hunger and cravings. In addition, protein has the ability to increase energy expenditure after eating, called the post-meal energy burning effect, reducing excess energy and helping to control weight .
1.3 Promotes weight loss
Maintaining an exercise routine of 30 minutes a day can bring many health benefits. In particular, according to a study on the impact of exercise time on energy consumption, people who exercise in the morning tend to eat less and lose more weight than those who exercise in the morning. evening. Exercising in the morning helps boost metabolism , thereby burning more fat throughout the day.
Not only that, the endorphins released during exercise will make you start your day with positivity and excitement. Morning exercise can also promote a better mood, keeping you mentally alert.
2. Limitations of the 30-30-30 weight loss method
In modern life, not everyone can prepare a protein-rich breakfast or spend 30 minutes exercising before going to work. This makes it difficult for people to sustainably maintain their habits, making it difficult to achieve their weight goals.
In addition, even if you follow the 30-30-30 method, but at lunch and dinner still consume foods such as fast food, fried foods, sweets… then your weight will certainly not be the same. significant improvement.
In addition, each person is a unique individual, no one is the same. Some people may feel nauseous when eating breakfast too early (within the first 30 minutes of the day) because melatonin, the “sleep” hormone, remains present for 30-90 minutes after waking up.
3. Adjust the 30-30-30 method to suit each person
To maintain the 30-30-30 method as a sustainable weight loss method, you can adjust it to suit yourself. For example, instead of eating breakfast within 30 minutes of waking up, you can relax your timing and eat breakfast within the first 2 hours of the day.
Food quality is also important. You should prioritize healthy foods . In addition to protein, add plenty of green vegetables to get 30 grams of fiber per day.
As for exercise, depending on your physical condition and preferences, you can choose appropriate physical activities, such as brisk walking, cycling, yoga, aerobics, swimming… Research has proven Daily moderate physical activity is associated with reduced health risks such as obesity, type 2 diabetes and stroke. Gentle exercises can help control blood pressure, increase blood circulation and reduce the risk of cardiovascular diseases such as angina and stroke.
Although the 30-30-30 method does not require strict calorie counting, if you want to lose weight, you need to ensure your calorie intake is lower than your calorie expenditure. Therefore, it is necessary to adjust the daily diet (limit overeating during other meals of the day), and increase exercise to create a calorie deficit, thereby promoting the body to burn fat and losing weight.
