Eat 30 grams of protein 30 minutes after waking up and follow with 30 minutes of low-intensity cardiovascular activity.
The method would allow our body to burn fat quickly, more precisely within a month.
In any case, this is what Gary Brecka, an American biologist, puts forward in two videos published on TikTok in October 2023 and which together today have more than 39 million views.
To discover
Podcast >
Arnold Schwarzenegger: sex, lies and big muscles
Download the Le Figaro Cuisine app for tasty and authentic recipes
This procedure is originally taken from a book,
The 4-hour Body
(
4 Hours per week for a Body of Hell,
in French), written by entrepreneur Timothy Ferriss and bestseller in the United States. United in 2010
.
On TikTok, thousands of Internet users, won over, in turn testify in video to the benefits of the method.
In an article dated February 21, a journalist from the British media
The Telegraph,
however, noted some inconsistencies and medical inaccuracies.
So, what is it really?
Also read Anti-diabetic drug Ozempic, salty cocktail... The worst TikTok advice on weight loss
30 grams of protein at breakfast
Gary Brecka recommends eating protein at breakfast and avoiding sugary foods.
The reason ?
By ingesting sugar, we increase our insulin level (the hormone that regulates our blood sugar, understand our blood sugar level).
By exercising right after ingesting sugary foods, this insulin will block all forms of energy use in the body.
The body will then draw first from glucose and not from fat.
“In theory, this biological model is true,” comments Faïza Bossy, general practitioner and nutritionist.
Except that it is a laboratory theory, difficult to apply to everyone.
The elimination of fat will depend in each person on the distribution of fat, bone or muscle mass.
On the other hand, consuming protein at breakfast reduces the blood sugar peak and prevents fatigue and sugar cravings during the day.
This reduces the risk of gaining weight.
But protein breakfast is obviously not enough to lose weight sustainably.
“A balanced nutrition is based on diversity,” recalls the doctor.
The body also needs water, carbohydrates and lipids.
In practice, 30 grams of protein are the equivalent of a handful of oilseeds (cashews, hazelnuts, etc.), a Greek or vegetable yogurt, a slice of ham or a whole egg.
If you want to do well, you will accompany them with foods that are sources of omega 3 and omega 9, such as cheese, almonds or avocado;
a whole fruit (for its carbohydrate and fiber content);
as well as a drink such as a glass of water or green tea (for its antioxidant effect).
Finally, a slice of bread enriched with whole grains will complete this healthy and balanced breakfast.
Beyond weight, these 30 grams of protein on the menu for the first meal of the day can improve our general well-being: “Protein promotes the production of dopamine, a neurotransmitter that stimulates alertness and motivation,” adds the doctor.
@brecka.clip
Use the 30/30/30 rule #garybrecka #weightloss #weightlosstransformation #health #women #womenshealth
original sound - Brecka
Breakfast 30 minutes after waking up
Second guideline: eat the first meal of the day within 30 minutes of waking up.
However, “this is not based on any scientific veracity”, comments Dr Bossy.
Good news for those who can't swallow anything before going to work.
“Appetite is regulated by our genetics and also depends on environmental and educational factors as well as our professional situation,” recalls the nutritionist.
Some therefore feel hungry as soon as the alarm rings, while others do not have an appetite before 10 a.m.
Above all, everyone must listen to each other to determine their meal times!”
However, adopting a regular breakfast schedule is valuable when you want to avoid gaining weight.
“An eating rhythm with a stable time frame promotes the balance of the entire body and allows the organs, particularly those involved in digestion, to function properly,” informs Faïza Bossy.
We thus avoid imbalances which can result in weight gain or health problems.”
Also read: Is drinking orange juice for breakfast good for your health?
30 minutes of low-intensity physical exercise
Third step: follow up with half an hour of low-intensity physical exercise, such as cycling or brisk walking.
“You still have to wait for an acceptable digestion time – between 30 minutes and 2 hours – depending on each individual, so as not to feel too heavy and risk digestive discomfort,” specifies Dr. Faïza Bossy.
“The goal is to keep the heart rate at 135 beats per minute (bpm), or below,” says biologist Gary Brecka in his video.
Only to lose weight, everything depends on what we call the “energy balance”, more precisely on what we ingest and our expenditure through physical activity.
Expenditure must exceed food intake.
30 minutes of low-intensity sporting activity daily nevertheless represents a “good pace” to fight against a sedentary lifestyle, “one of the major factors of obesity”, recalls the general practitioner.
Activities such as walking have also been proven to have positive effects on both the regulation of heart function, morale and the body.
“However, the goal does not fully meet the recommendations of the World Health Organization, which is to perform approximately 45 minutes of moderate-intensity endurance activity per day,” she says.
If the 30-30-30 concept does not guarantee burning fat as effectively as the biologist promises, the method nevertheless remains “interesting” for someone wishing to adopt a framework to regulate their diet and weight.
But these tips don't suit everyone.
It is up to everyone, therefore, to adopt the healthy lifestyle habits that suit them.