The recommended intake by medical experts is 0.8g of protein per kilogram of body weight. Thus, a person weighing 68kg needs about 54g of protein.
Ms. Schmid also encourages people to add foods other than protein to breakfast, such as fruits and vegetables rich in fiber and starch (carbohydrates). In addition, people do not necessarily exercise within 30 minutes after eating. Experts say the most important thing is to have a balanced and sustainable diet.
However, the 30-30-30 weight loss regimen still has some benefits, most notably making the practitioner more comfortable and at ease.
“If you don’t have a previous exercise routine, 30 minutes of low-intensity exercise a day is better than sitting around,” said Jason Machowsky, a registered dietitian.
He believes that the 30-30-30 method does not have much harm, but not everyone is suitable for it. People who need to lose weight should focus more on calories entering and leaving the body (calorie deficit principle).
Things to note when losing weight according to the 30-30-30 rule
Compared to other diets or high-intensity exercise methods, the 30-30-30 rule is much easier to follow and less cause for concern. However, reality shows that this rule is not effective for everyone.
Nutrition experts note that it is safe for most people to consume 30g of protein at breakfast. However, there are some people who need to limit their daily protein intake, especially people with chronic kidney disease. Therefore, you should consult your doctor before applying.
Additionally, 30 minutes of low-intensity exercise every morning is safe for most people. “For generally healthy people, I don’t see it being a problem,” Machowsky said. However, anyone with a medical condition, underlying medical conditions, or a potential risk factor should consult a doctor before starting any new exercise program.