Clever '30-30-30 rule' can help boost weight loss and improve overall fitness

Looking to shed a few pounds and enhance your fitness? The new '30-30-30 rule' could just be the breakthrough you've been searching for, if online tips are anything to go by.

Finding sustainable weight loss methods that slot seamlessly in your everyday life can be overwhelmingly tricky. Many hyped-up health trends turn out to be unsustainable fads, crumbling under the pressures of daily schedules.

But the inventor of the 30-30-30 rule believes this routine might hold the key to lasting change, reports the Mirror.

READ MORE: Pharmacist shares weight loss diet that sheds '5cm of belly fat in a week'

Coined by online health guru and biologist Gary Brecka, the 30-30-30 rule is quite simple - consume 30 grams of protein within the first half hour after waking up, followed by 30 minutes of low-intensity exercise. Yet, one big question remains - does it actually amplify your health?

Registered dietitian and wellness expert Edwina Clark told HuffPost: "A growing body of research suggests that combining a high-protein diet with exercise helps improve fat mass, blood glucose control, inflammation, physical performance and markers of heart health such as triglycerides and total cholesterol, especially among those who classify as obese."

Protein "requires more energy to metabolise than fat and carbohydrates" so it can make you feel more full if you eat protein as it takes longer to break down. "Some evidence suggests that eating a protein-rich breakfast in the morning can assist with hunger and appetite control throughout the day", Edwina explained.

Also, not all protein is created equal when it comes to your health and wellbeing. Eating sausages can be a good source of protein, but when compared to eggs and some Greek yoghurt, it's obvious which one would be seen as the healthy option.

Edwina suggested eating high-quality protein in the morning, such as Greek yoghurt, eggs and nut butter, which "can help keep you full and fuel your brain and body for the day ahead, especially when combined with high-fibre carbohydrates".

When it comes to the timing of eating, it doesn't seem as though it has to be within 30 minutes of waking up, but is more vital that the 30 grams of protein is consumed in the morning as part of breakfast.

And when it comes to exercise, 30 minutes of low-intensity exercise can be really beneficial, as we it's recommended that "adults should try to be active every day and aim to do at least 150 minutes of physical activity over a week, through a variety of activities".

However, there are some drawbacks to the 30-30-30 rule. Registered dietitian and nutritionist at Hilton Head Health, Elizabeth Huggins, has pointed out that it doesn't consider an individual's "needs or goals" and might not fit with your "schedule or cultural preferences".

Huggins also noted that Gary Brecka's website clarifies he is not a licensed medical provider and urges people to consult a professional for health advice - so it might be wiser to chat with your GP if you're considering a lifestyle overhaul.

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