30-30-30 Diet: Does It Work? Diet Fads Debunked!

TLDR:

•  A social media trending diet called the 30 30 30 Diet has emerged. As a PT I've been asked about this diet several times -- so what is it and what does the research say?

• The 30 30 30 Diet is considered a fad diet, which touts the notion of eating 30 grams of protein within 30 minutes of waking, followed by 30 minutes of brisk walking. Followers and advocates for this diet claim that it helps with weight loss and health.
• Overall the diet is very generalized: 30 grams of protein may be too much for some individuals and not enough for others; moreover, the 30 minutes of exercise may be dosed too low for some individuals (athletes) and too high for others (frail adults). The precepts of the fad diet overall are not innately harmful: they just might not be specific enough for optimal outcomes.
  
  

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Transcript:

Other social media platforms is the 30-30-30 diet again, we see diet fads come and go quite a bit in the United States a lot of that is because we don't have a Set food culture, right? A lot of it has been influenced by marketing advertising and now obviously social media And so what is the 30-30-30? diet other than a fat diet, so The diet proponents are that within 30 minutes of waking one should eat 30 minutes 30 grams of protein followed up by 30 minutes of cardiovascular exercise Cardiovascular exercise should be light in nature like walking or cycling And overall when you look at the merits of the diet, you might say not too, you know, not too bad overall. They're promoting Lean, you know protein and consumption They're promoting exercise So in all like I would say the research possibly could support such a notion particularly if it's going to motivate someone and get them Going I would say the major drawbacks to this is a we don't know how important that initial protein intake in the morning Is some studies show that initially consuming breakfast in the morning might be part of a healthy habit but a lot of those are like behavioral studies, so we really don't know if that's like just People that are That aren't sleeping in they wake up and they eat breakfast. They're also more likely to go work out and do other habits like not smoke So we don't really know about that.

Plus we know there's research around Some benefits of exercise while fasting so that could be another factor as well. So we're not really clear on that. However One thing that could be beneficial with this diet is eating that protein in the morning could provide more Satiety throughout the rest of the day.

So that is one option One big drawback on this is that the overall recommendation of 30 grams of protein may not be sufficient for certain like powerlifting or weightlifting athletes For others like for people that aren't really doing anything other than walking It may actually be too much in the morning In other words, they only need say like 55 grams in the day. They're getting 30 grams straight away and breakfast They may be having consumed too much protein throughout the day possibly more importantly Exercise component especially for us as physical therapists. We know that just general recommendation of 30 minutes of light cardiovascular walking Probably isn't gonna move the needle enough for some individuals Particularly when they need more Calorie expenditure to lose weight or to reach certain fitness goals and things.

So anyhow just wanted to give it give you guys a little snippet on some social media diet fads and Overall 30 30 30 not too bad, but maybe not prescriptive enough And if it's something that gets people motivated moving great But I think there's more out there and we talk a lot in our three board approved courses So if you get time come sign up check them out