30-30-30 rule for burning fat. What is the method of this phenomenon worth by an American biologist?

Eat 30 grams of protein 30 minutes after waking up and do 30 minutes of low-intensity cardiovascular activity. The method will allow our body to burn fat quickly, or rather, within a month. In any case, this is what the American biologist Gary Breka puts forward in two videos published on TikTok in October 2023, which together today have more than 39 million views.

This procedure was originally taken from the book, 4-hour body (4 hours a week for a killer body, French) written by entrepreneur Timothy Ferris and a bestseller in the United States in 2010.. Thousands of Internet users have won on TikTok, and in their turn, they testify about the advantages of the method with a video. a British media reporter in an article dated February 21 The Telegraph however, noted some inconsistencies and medical inaccuracies. So what exactly is it?

30 grams of protein for breakfast

Gary Breka recommends eating protein for breakfast and avoiding sugary foods. Reason ? By consuming sugar, we raise our insulin levels (the hormone that regulates our blood sugar, meaning our blood sugar levels). By exercising right after a sugary meal, this insulin will interfere with all forms of energy use in the body. Then the body will first draw on glucose and not fat. “In theory, this biological model is true,” comments general practitioner and nutritionist Faiza Bossi. Except that it is a laboratory theory, difficult to apply to everyone. Fat loss in each person will depend on the distribution of fat, bone or muscle mass.

On the other hand, eating protein at breakfast reduces blood sugar peaks and prevents us from feeling tired and craving sweets later in the day. This reduces the risk of obesity. But a protein breakfast is clearly not enough for sustained weight loss. “A balanced diet is based on variety,” recalls the doctor. The body also needs water, carbohydrates and lipids.

In practice, 30 grams of protein is equivalent to a handful of oil seeds (cashews, hazelnuts, etc.), Greek or plant-based yogurt, a slice of ham, or a whole egg. If you want to do well, you will accompany them with foods that are sources of omega-3 and omega-9, such as cheese, almonds or avocado; whole fruit (for carbohydrate and fiber content); as well as a drink such as a glass of water or green tea (for its antioxidant effect). Finally, a piece of whole-grain bread completes this healthy and balanced breakfast.

In addition to weight, this 30 grams of protein in the menu of the first meal of the day can improve our general well-being. “Protein promotes the production of dopamine, a neurotransmitter that promotes alertness and motivation,” adds the doctor.

Breakfast 30 minutes after waking up

The second guide. eat your first meal of the day within 30 minutes of waking up. However, “this is not based on any scientific truth,” comments Dr. Bossi. Good news for those who cannot swallow anything before going to work. “Appetite is regulated by our genetics and also depends on environmental and educational factors, as well as our professional status,” recalls the nutritionist. Some therefore feel hungry right after the alarm goes off, while others have no appetite before 10am. Above all, everyone should listen to each other to determine their meal times.”

However, having a regular breakfast schedule is valuable when you want to avoid gaining weight. “A nutritional rhythm with a stable time frame promotes the balance of the whole body and allows the organs, especially those involved in digestion, to function properly,” says Faiza Bossi. In this way, we avoid imbalances that can lead to weight gain or health problems.”

30 minutes of light exercise

Third step. follow up with half an hour of low-intensity exercise, such as cycling or brisk walking. “You still need to wait for an acceptable digestion time of 30 minutes to 2 hours, depending on each individual, so you don’t feel too heavy and risk digestive discomfort,” notes Dr. Faiza Bossi.

“The goal is to keep the heart rate at or below 135 beats per minute,” says biologist Gary Breka in his video. Just to lose weight, it all depends on what we call “energy balance”, more precisely what we take in and what we expend through physical activity. Expenses should exceed food intake.

30 minutes of low-intensity sports activity a day, however, is a “good pace” to combat a sedentary lifestyle, “one of the main factors of obesity,” recalls the general practitioner. Activities such as walking have been shown to have a positive effect on both the heart’s performance and morale and body. “But the goal doesn’t quite match the World Health Organization’s recommendations, which is to do about 45 minutes of moderate-intensity endurance exercise per day,” he says.

If the 30-30-30 concept does not guarantee fat burning as effectively as the biologist promises, the method nevertheless remains “interesting” for someone who wants to adopt a framework for regulating his diet and weight. But these tips are not for everyone. Therefore, it is up to everyone to adopt healthy lifestyle habits that work for them.