The 30/30 Rule: How to lose weight by eating 30 grams of protein within 30 minutes of waking.
Nutritionists rarely agree. Do this, do that, eat this but don’t eat that…but one thing that most nutritionists and dietitians DO agree on is that breakfast is the most important meal of the day.
But if you are trying to lose weight, you need to eat the right breakfast to promote weight loss throughout the day.
We lead such busy lives and often grab what’s available or worse, grab some fast-food and a sweet coffee drink on the way to work or while dropping the kids at school. Or maybe you share toaster pastries, donuts, and marshmallow cereals with the kids….all bad choices.
What if you could make a simple change to your morning diet that would fill your stomach, help you feel full and satisfied longer AND promote weight loss ALL DAY LONG?
A high-protein breakfast will immediately satisfy your hunger, but because of the way your body digests protein, it will satisfy your appetite longer and help you avoid snacking and overeating before lunch. This simple transition to protein for breakfast can help you lose an additional ten pounds this year. Sound better than gaining 10 pounds from those pastries and cereals?
This high-protein plan is commonly known as the 30/30 Rule or 30 in 30 and was made popular by Tim Ferriss in his recent book The 4 Hour Body. In the book he promotes eating 30 grams of protein within 30 minutes of waking up.
The idea of 30 grams of protein within 30 minutes was initially researched by Dr. Donald Layman, professor of nutrition at the University of Illinois. Additional research conducted by the Harvard School of Public Health and the University of Missouri Department of Nutrition suggests that eating protein for breakfast also helps stabilize blood-sugar levels which prevents the hunger that occurs after a sudden drop in blood sugar. You also burn more calories when eating protein since the body requires more energy to digest protein than it does to digest fat or carbs (like cereals and sugar).
Here are some examples of ways to get your 30 grams of protein:
Starting with eggs at 6 grams each, so 5 large eggs would provide you 30 grams. Consider hard boiling your eggs in advance. But if the idea of 5 eggs doesn’t appeal to you, balance the eggs with some turkey bacon or turkey sausage at about 10 grams of protein from each 50 grams.
Check the label on your greek yogurt, it’s an excellent source of protein. Or try a cup of cottage cheese at about 30 grams.
Other sources of lean protein include tuna, chicken breasts, beans, whey-based proteins and almond milk. Your goal is a 30 gram protein breakfast with little or no fat and carbs.
If pressed for time, you can prepare a healthy low carb and low fat protein shake (http://www.theisopurecompany.com) for your 30 grams or Super Protein Bar Chocolate PB Caramel Crisp (http://www.nogii.com). Use water or almond milk for your liquid. Avoid soy protein sources, but whey-based or plant-based proteins are acceptable if they are low-fat and low-carb. Also avoid protein powders that contain artificial ingredients like colors and flavors.
Try this 30 in 30 breakfast plan and start burning fat and losing weight every day!
These tips brought to you by Michael Suarez Certified Personal Trainer at Lean Body Fitness
Website: LeanBody.Fitness
Lean Body Fitness
17 Clementon Rd. Suit 2
Berlin, NJ, 08009
Written by:
Coach Kevin Trumpfeller – Institute for Integrative Nutrition Graduate Holistic Health Coach, NASM Certified Trainer and IYCA Certified Youth Fitness and Youth Nutrition Specialist, Author and Speaker.