What is the 30-30-30 rule for weight loss without starvation?

It’s hard to lose weight consistently and not gain it all back later. Many diets – too strict – promise rapid weight loss but can create nutritional imbalances and The yo-yo effect. What if it was enough to follow simple habits? since morning To lose weight gradually and without endangering your body ? This suggests morning routinePopularized by Timothy Ferriss in his bestseller “4-Hour Body” in 2010. This method has recently been discussed again Tik Tok, particularly through the account of biologist Gary Brecka who extolled its benefits. According to him, it will allow “Burn deep fat

without losing muscle mass“And without cravings during the day. “This may also help To stabilize blood sugar And combats insulin resistance, which is the cause of stubborn weight loss“. called the famous method 30-30-30 Your breakfast consists of incorporating 30 grams of protein, which you eat 30 minutes after waking up, followed by 30 minutes of low-intensity physical exercise. The rest of the day, we eat normally, varied and balanced, In the right amount And without breakfast, feel deprived and depressed.

► Eat 30 grams of protein This corresponds to eating Greek yogurt (15 grams of protein per egg) and 2 eggs (7 grams of protein per egg) or a slice of salmon (11 grams of protein) and two slices of rye and flaxseed protein bread (11 grams of protein per slice) for breakfast. . “Protein has the power of satiety for longer and helps reduce the number of calories consumed throughout the day.

That makes it clear.

► To make sure you eat your breakfast within 30 minutes of waking up, it is advisable to prepare it the day before (defrost your bread, prepare a bowl of Greek yogurt or skire, etc.) or choose a quick breakfast to prepare.

► for 30 minutes of exerciseIt is recommended to do “Low-intensity cardio exercises that raise your heart rate a little, but not too much, such as brisk walking, moderate jogging, or “recreational” cycling. The goal is to maintain yours Heart rate at or below 135 beats per minute (bpm).“, he continues. Typically, being at 135 bpm allows you to hold a conversation while jogging or cycling. When you’re active right after a meal, the muscles use up the extra glucose in the blood, which reduces blood sugar spikes. , lose weight, gain and prevent energy loss.

The biologist wants to state that if you are facing health problems (diabetes, cholesterol, chronic illness), it is better to consult a general practitioner, dietitian-nutritionist or even a sports doctor before adopting this method.