You may have seen the latest Tik Tok trend, the 30-30-30 Method, which some are calling “the morning rule for weight loss” and wondered which is better for you -- intermittent fasting or eating right away in the morning like this new method suggests? While there is research supporting the benefits for both Intermittent Fasting (skipping breakfast) and the 30-30-30 Method (eating breakfast within 30 minutes of waking up), in order to determine what is best for you relies on your own bio individuality, hormones, and workout schedule. Nothing is one size fits all, so it is important to know the research so that you can apply what works best for your body, age, and lifestyle. Here are the facts behind the two different methods of weight loss to help you determine which option is best for you.
WHAT IS THE 30-30-30 METHOD?
The 30-30-30 method was created by biologist Gary Brecka as a way to lose weight applying three morning “rules” to your routine: start your day with 30 grams of protein within 30 minutes of waking up and following your protein-packed breakfast with 30 minutes of low-intensity exercise like walking or biking to get the heart rate up a little but not put too much stress on the body.
PROS & CONS of the 30-30-30 DIET
- Consistency is always the key to any successful weight loss regime, and for those of you who need a simple way to get yourself motivated this simple routine can be really helpful to get you started in a “just have to check the box” type of way. Getting in a consistent morning routine, a daily power packed breakfast, and movement to start your day will naturally be a positive in your life. The downside to this morning routine is if this hour in the morning is the ONLY healthy part of your day. If you are starting your day with healthy foods and exercise but spending the rest of the day with little to no movement and eating whatever you want, the benefits of your 1st hour can’t outweigh those unhealthy habits from the other 23 hours in a day. This is why it is important to incorporate a holistic approach to your fat loss that carries you through the whole day, week, and year to get you the real results you want.
- Protein is a key macronutrient when trying to achieve fat loss, which is why I always encourage every Client to aim for 30-40 grams of protein in every meal. Research shows that when you eat at least 30 grams of protein in a meal you will be more satisfied and have less cravings which in turn helps you to make a better choice for your next meal. Besides the satisfaction that protein gives you, this macronutrient is also proven to help build lean muscle causing your metabolism to fire up and keep you in a fat burning state longer. Win win! The downside to aiming for 30 grams of protein in your breakfast is that you need approximately 30% of your daily calories to come from protein to effectively support your energy and metabolism. This means that for a 150 lbs woman aiming to eat 1,500 calories, she would need 112 grams of protein throughout the day, or 82 remaining grams of protein after her morning breakfast of 30 grams. So while having a powerful morning routine is helpful, it is important to look at your day as a whole when following a nutrition plan.
- Eating first thing in the morning can be helpful for cortisol levels and blood sugar for some people (more on who this is especially important for later) and as an added bonus it can help those who find it hard to get in lunch on their busy days. For these people, starting the day with an energizing meal before things get too hectic helps overall. If you are one who drinks coffee on an empty stomach and rushes straight into her day while feeling exhausted and stressed then breakfast could be a helpful option for you to support your stress response and your weight loss as a whole. The downside to eating first thing is that you won’t necessarily get the benefits of Intermittent Fasting, but there are ways around this like adjusting your dinner schedule or cutting out late night snacks.
WHAT IS INTERMITTENT FASTING?
Intermittent Fasting or IF is an eating schedule designed to help you improve gut health, balance blood sugars, and turn on cellular repair in your body. There are a few different types of fasting schedules but the most attainable, sustainable, and effective type of fasting I see for my Clients is to utilize a daily 12-16 hour fast every night while sleeping. This means that for 12-16 hours every night you stop eating and allow your body the time it needs to recharge and heal your gut. This delay in eating also gives your body a chance to burn stored fat for fuel instead of the food you are eating. To apply intermittent fasting effectively it is extremely important to utilize the other 8-12 hours as a feeding window and to be sure to eat enough to support your fast. When you fill your meals during these hours with 30-40 grams of protein and fill the rest of your place with complex carbs, fiber filled vegetables, and healthy fats you will feel content to stick with your fasting and help your body to burn fat instead of muscle. At a minimum, I encourage every one of my clients to fast for 12 hours to get the benefits and some can follow a longer fasting window up to 16 hours without any issues.
HOW LONG SHOULD YOU FAST?
In order to reap the benefits of fasting, your body has to reach what is called a “fasted” state. This fasted state usually starts 10-12 hours after completing your last meaI, since that is the amount of time it takes to deplete glucose. Once your body has depleted glucose, that is when the liver is able to break down stored fat and use it as fuel -- hello fat loss zone! This is a big reason why fasting is so helpful in getting rid of stubborn fat. Your body is only going to burn one type of fuel at a time and as long as it has glucose stores, it is making your fat loss harder to achieve. Pushing pause on your eating for at least 12 hours helps you to turn on fat loss as well as experience the other benefits of fasting like improved immunity and gut health.
SO,WHICH IS BETTER FOR YOU- Fasting or eating right away in the morning?
You can now see the benefits of both methods, but how do you know which is better for you? The answer is that everyone is unique and no body is the same. No method fits perfectly for every person. When working with clients, I always aim to help you discover what works best for your body and goals inside my program and to make it your own. There are certain specifics I would ask about to determine if you should eat in the morning before your workout or not.
WHO SHOULD EAT IN THE MORNING?
Before I share “who” should eat before working out, know that you can still aim to hit that 12 hour fasting window even when you eat in the morning if that is what your body needs. To accommodate both eating before your workout AND fasting, try wrapping up dinner a little earlier and swapping those night time snacks for hot tea or water with lemon. For example, you could aim to finish dinner by 6pm and then fast until 6am which gives you the benefits of fasting and fuels your workouts when needed.
Eat 15-30 grams of protein before your morning workout if:
- You have signs or symptoms of Hypothyroidism such as tiredness, weight loss resistance, more sensitive to cold temperatures, puffy face, or a hoarse voice. Still, it’s important to note that some people with Hypothyroidism are able to fast longer than 12 hours when their symptoms are well managed. So listen and watch your body for signs if your thyroid needs some extra care and be sure to eat before you exercise to keep the stress on your body at a minimum when symptoms are present.
- You are in perimenopause and experiencing significant hormonal imbalance signs and symptoms such as anxiety, irritability, bloating, fatigue and difficulty staying asleep. Again watch yourself and learn to recognize symptoms and signs when your body needs extra support. Right before or during your period your symptoms may increase making it important to eat before a workout and other times of the month you may feel great and be able to fast longer. I always say that when hormones are high (ie. PMS/Menstruation and luteal/ovulation phase), your fasting window should come down as a standard rule of thumb. More below.
- You are pregnant which means it’s time to reduce stress on the body and it’s changing hormones. A small balanced meal including protein, carbs, and fats to start your day will help keep your blood sugar regulated and keep you feeling energized during your morning workouts.
- You struggle with low blood sugar from diabetes or hypoglycemia. While many people with diabetes can safely fast and see improvements in managing blood sugars, it’s important to discuss this with your doctor to find the right fit for you.
Intermittent fasting can work for everyone, but it’s important to find a version that works for you. It may not be something that fits your lifestyle and that’s OK. If you do include Intermittent Fasting in your lifestyle, be sure to balance it with balanced plates and enough calories to keep your body energized.
So, if you need to eat first -- WHAT TO EAT BEFORE A MORNING WORKOUT?
You may not want a huge meal before a workout, but if you are finding yourself in one of these categories above where eating first will help you feel your best, then it’s important to choose wisely.
Before a workout you want to eat something balanced that will give you the energy you need to make the most out of your workout and to support your blood sugar and cortisol.
The best option is to choose something that includes will be quick digest and won’t weigh you down. Some carbs are most important as they are your body’s preferred energy source with a little fat and protein does the trick!
- ½ to 1 Banana with 1 tsp-tbsp of peanut butter
- Slice of sourdough with peanut butter
- Overnight oats or chia pudding
- Simple smoothie or protein shake made from a clean protein source
CHOOSE WHAT IS BEST FOR YOU
In summary, there are many benefits to the 30-30-30 method in that it can help you to create a consistent healthy routine, focus on protein, and get that morning movement in to start your day well. Still it’s important to remember that the day doesn’t stop there. Focusing on a balanced diet including 30 grams of protein in every meal, not just breakfast, is important for fat loss and sustained energy. And you can still incorporate intermittent fasting into your life with a 12 hour fasting window if that works for your lifestyle.
The most important thing to remember when determining what is best for you is to listen to your body, watch for signs and symptoms of high hormones, and to choose what works best for your life in that season.
When hormones are high, keep your fasting window on the lower end (i.e 12 hrs) and download this hormone guide to learn how to effectively support your body through these changes.
