People swear by the 30/30/30 weight loss plan: completely changed my body

When it comes to weight loss inspiration, the internet is full of information. However, browsing through the wide range of tips, tricks and hacks can be incredibly time-consuming. Not to mention, many trends may not point you in the right direction for success. That’s why we’re here to help. If you’ve been on TikTok recently, you may have noticed the 30/30/30 morning routine that people follow to lose weight. But does it work? Eat this, not that! talked to Jonathan Tilicki, NASM CPT and Director of Education for AKT, who breaks down everything you need to know about the 30/30/30 morning routine for weight loss.

Read on to learn more, and when you’re done, don’t miss I drank cucumber water for 30 days and experienced 4 life-changing benefits.

What is the 30/30/30 morning routine?

We have professional human biologist Gary Brack to thank for making this morning ritual go completely viral on TikTok. Breck’s video, which has received over 1.5 million views, begins with him saying, “So I have women all the time and not to pick on the ladies, but that’s what happens when three to one women come into the clinic and say, ‘Gary, I don’t. I don’t understand. I wake up in the morning, I fast, I drink a cup of black coffee, I go to OrangeTheory, I go for 55 minutes. I do that five days a week for three months; I haven’t lost a single pound. How is it possible? Like I’m not even eating.”

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Breaka goes on to explain, “Well, you don’t eat, but your body does. It just eats you. Because what happens when you don’t have blood sugar is you come to the gym and now you have a 20-minute glycogen reserve 20 minutes after your workout, you’re out of energy, your body needs energy now.” Your body gets energy by burning lean muscle mass instead of of fat. Brecka adds, “There’s something called 30/30/30. I’ve never seen anything in my life strip fat off a human being faster than this, there’s a whole book written by Tim Ferris called 4-hour body explaining this whole theory to [the 30/30/30 method] for a month and watch how they get inside”.

Basically, the 30/30/30 morning routine calls for consuming 30 grams of protein within the first 30 minutes of waking up. You will then perform 30 minutes of steady-state cardio to keep your heart rate below 135 beats per minute. “This means that when you first get up in the morning, you consume a protein-rich meal and complete 30 minutes of cardio done in a calm state, such as a light jog, a light pace on a stationary bike, or some low-intensity dance cardio,” he tells us. Tilicki.

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How can the 30/30/30 method help you lose weight?


To better understand how the 30/30/30 morning routine can be an effective method for weight loss, Tilicki breaks down each of its components.

First, you’ve probably heard the old saying, “Breakfast is the most important meal of the day,” and there’s a lot of truth to that! Research shows that what you eat for breakfast and when you eat it can play a key role in your weight loss efforts.

Now, the 30/30/30 method requires you to enjoy a protein-packed breakfast, and protein has been repeatedly linked to weight loss because it keeps you full longer. “The suggested number (30 grams of protein) is only a number to be associated with high protein food choices.” This does not mean that you have to eat exactly 30 grams, just consume foods that are relatively high in protein. Tilicki says. “This means not eating foods that contain carbohydrates such as cereal or baked goods, but instead choosing foods rich in protein such as eggs, cottage cheese, quinoa or even protein powder added to oatmeal or Ezekiel bread with butter nuts.

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Next, it’s time to tackle cardio, which has been scientifically proven to aid weight loss. “What’s important here is that.” [you] I don’t want the cardio to be too intense so just enough [your] his heart rate is elevated and he can still carry on a conversation,” Tilicki explains.[You] you don’t want to get too out of breath or tired, because that’s not the point [you’re] with the aim of achieving Instead, [you] they want to maintain [your] body in the zone of aerobic intensity.”

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People on TikTok swear by the 30/30/30 morning routine to lose weight.

The 30/30/30 method seems to be living up to the hype, as people on TikTok share their real-life success stories. One TikTok user commented on Breck’s video, “4-hour body completely changed my body. It works,” while another noted, “100% 30/30/30 works! I did it years ago when I wanted to lose weight fast. I was shocked!”

TikToker CoachDhealth documented her journey with the 30/30/30 morning routine, explaining in a TikTok video, “For me, it’s day 15 of my 30/30/30 challenge, and everyone wants to know one thing: have I lost weight, and if yes, how much? So here is my update. It’s been two full weeks since I finished this challenge. I’ve been getting up around 5:30 every morning, consuming 30 grams of protein powder, and then doing 30 minutes of slow steady-state cardio on my bike, which just means keeping my heart rate around 135.

The TikToker also points out that she started a low-carb diet around the same time and goes to the gym three times a week (in addition to her morning bike ride). She continues, “With those changes, I’ve lost four pounds since I started, which [is] a really good amount of weight to lose in two weeks.”

Alexa Melardo

Alexa is the Deputy Mind + Body Editor at Eat This, Not That!, overseeing the M+B channel and providing readers with compelling fitness, health and self-care topics. Read more about Alexa

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