A new diet is making waves on social media, and it’s called the "30-30-30" plan. What makes it stand out? Gary Brecka, a human biologist and co-founder of 10X Health Systems, claims in a TikTok video, "I've never seen anything strip fat off a person faster than this." Naturally, that piqued our interest, and we had to learn more. With countless weight loss diets circulating online, this one’s unique approach of combining protein intake with exercise has TikTok users sharing their impressive results.
Here's How the '30-30-30' Diet for Weight Loss Works
The 30-30-30 diet is perfect for anyone looking to burn fat and shed pounds. "The idea is to consume 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of moderate-intensity cardio," says Jordan Hill, MCD, RD, CSSD, from Top Nutrition Coaching. The plan is to stick with this routine for 30 days, or about a month, and according to Brecka, you’ll watch the fat "eviscerate."
Brecka also advises checking your recent bloodwork, particularly hormone levels, to see if your estrogen is elevated. High estrogen can cause water retention, leading to bloating and swelling.
The 30-30-30 diet has received positive feedback from TikTok users who’ve tried it. One user, @go.tay_, shared her experience, captioning her video: "Taking my health into my own hands because my training program hasn’t been effective. Back to basics to break this plateau."
Another TikToker, @casuallykatiee, shared, "If you’re one of the 80% of women dealing with PCOS or hormone imbalances, you know how tough weight loss can be. After 30 days of the 30-30-30 method, I finally started seeing my abs again. I feel leaner, lighter, stronger, and healthier than I have in a long time."
Starting your day with protein and incorporating daily exercise has many benefits. "Including protein in the morning helps with satiety, provides sustained energy, and supports muscle health," says Jordan Hill, MCD, RD, CSSD, from Top Nutrition Coaching. "Regular exercise promotes both physical and mental well-being."
However, like with any diet, Hill cautions that the 30-30-30 plan may be difficult to maintain long-term, which could lead to feelings of overwhelm or guilt if you can’t stick with it. "I encourage people to incorporate morning protein and exercise when possible, but not to stress over a rigid routine if life gets in the way," Hill advises.