The 30-30-30 rule to burn fat: what is the value of this phenomenal method recommended by an American biologist?

Eat 30 grams of protein 30 minutes after waking up and follow with 30 minutes of low-intensity cardiovascular activity. The method allows our body to burn fat quickly, more precisely in a month. In any case, this is what Gary Brecka, an American biologist, presents in two videos published on TikTok in October 2023 and which together currently have more than 39 million views.

This procedure is originally taken from a book, The body of 4 hours (4 hours a week for a killer body, in French), written by entrepreneur Timothy Ferriss and bestseller in the United States in 2010. On TikTok, thousands of Internet users have conquered, in turn testifying in videos the benefits of the method. In an article dated February 21, a journalist from the British media The Telegraph however, he noted some medical inconsistencies and inaccuracies. So, what is it really?

30 grams of protein at breakfast

Gary Brecka recommends eating protein at breakfast and avoiding sugary foods. The reason? By ingesting sugar, we increase our insulin level (the hormone that regulates our blood sugar, it understands our blood sugar level). By exercising right after eating sugary foods, this insulin will block all forms of energy use in the body. So the body draws first from glucose and not from fat. “In theory, this biological model is true,” comments Faïza Bossy, general practitioner and nutritionist. Except that it is a laboratory theory, difficult to apply to everyone. The elimination of fat will depend in each person on the distribution of fat, bones or muscle mass.

On the other hand, the consumption of proteins ​​​​​​at breakfast reduces the peak of blood sugar and prevents fatigue and the desire for sweets during the day. This reduces the risk of gaining weight. But protein breakfast is obviously not enough to lose weight sustainably. “A balanced nutrition is based on diversity,” reminds the doctor. The body also needs water, carbohydrates and lipids.

In practice, 30 grams of protein is the equivalent of a handful of oils (cashews, hazelnuts, etc.), a Greek or vegetable yogurt, a slice of ham or a whole egg. If you want to do it right, you will accompany it with foods that are sources of omega 3 and omega 9, such as cheese, almonds or avocado; a healthy fruit (for its carbohydrate and fiber content); and also a drink like a glass of water or green tea (for its antioxidant effect). Finally, a slice of bread enriched with whole grains completes this healthy and balanced breakfast.

Beyond weight, these 30 grams of protein on the menu for the first meal of the day can improve our general well-being: “Protein promotes the production of dopamine, a neurotransmitter that stimulates alertness and motivation” , adds the doctor.

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Breakfast 30 minutes after waking up

Second guide: eat the first meal of the day within 30 minutes of waking up. However, “this is not based on any scientific truth,” comments Dr. Bossy. Good news for those who can’t swallow anything before going to work. “Appetite is regulated by our genetics and it also depends on environmental and educational factors and our professional situation,” recalls the nutritionist. Some are therefore hungry as soon as the alarm rings, while others have no appetite before 10 o’clock. Above all, everyone should listen to each other to determine the time to eat!

However, adopting a regular breakfast schedule is valuable when you want to avoid gaining weight. “A dietary 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,” informs Faïza Bossy. We thus avoid imbalances that can result in weight gain or health problems.”

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30 minutes of low intensity physical exercise

Third step: follow up with half an hour of low-intensity physical exercise, such as cycling or brisk walking. “You always have to wait for an acceptable digestion time – between 30 minutes and 2 hours – according to each individual, so as not to feel too heavy and risk digestive discomfort,” explains Dr. Faïza Bossy.

“The goal is to keep the heart rate at 135 beats per minute (bpm), or below,” says biologist Gary Brecka in his video. Just to lose weight, everything depends on what we call the “energy balance”, more precisely on what we ingest and our expenditure through physical activity. The expenditure must be higher than the food intake.

30 minutes of low-intensity sports activity every day still represents a “good pace” to fight against a sedentary lifestyle, “one of the major factors of obesity”, recalls the general doctor. Activities such as walking are also proven to have positive effects on the regulation of heart function, morale and body. “However, the goal does not fully meet the recommendations of the World Health Organization, which is to carry out about 45 minutes of moderate intensity resistance activity per day,” he says.

If the 30-30-30 concept does not guarantee fat burning as effectively as the biologist promises, the method remains “interesting” for anyone who wants to adopt a framework to regulate their diet and weight. But these tips are not suitable for everyone. It is up to everyone, therefore, to adopt healthy lifestyle habits that suit them.