Diets have long been a popular approach to achieving and maintaining a healthy weight. While some diets focus on balanced nutrition and sustainable habits, others fall into the category of fad diets, promising quick results through often extreme and restrictive measures. These fad diets can be tempting but may not offer long-term success or health benefits. However, certain diets, such as the 30-30-30 method, stand out for their balanced approach to weight loss.
To find out all about the 30-30-30 food rule, we checked in with Dr. Edmond Hakimi. He revealed that this diet can help through its balanced macronutrients, protein intake, healthy fats, and carbohydrates for energy. Read on to find out more and whether this diet is for everyone.
Can The 30-30-30 Diet Help With Weight Loss?
Hakimi describes the 30-30-30 food rule as one that structures your meals with specific macronutrient ratios: 30% protein, 30% fat, and 30% carbohydrates. The remaining 10% is generally reserved for other essential nutrients or can be adjusted based on individual dietary needs and preferences.
The four main reasons this method can help with losing weight are through balanced macronutrients, protein intake, healthy fats, and carbohydrates for energy.
"By ensuring a balanced intake of protein, fats, and carbohydrates, this method helps in maintaining steady energy levels throughout the day. This balance can prevent the spikes and crashes in blood sugar that often lead to cravings and overeating. Higher protein intake is known to promote satiety. It can help you feel fuller for longer periods, reducing the likelihood of overeating. Additionally, protein has a higher thermic effect, meaning your body burns more calories digesting protein compared to fats and carbohydrates," Hakimi reveals.
As for healthy fat intake and carbs, he reveals that "fats are crucial for various bodily functions, and when consumed in the right proportions, they can aid in maintaining a healthy metabolism," and "by allocating 30% of your intake to carbs, you ensure that you have enough energy for daily activities and exercise, which is an important component of weight loss."
Is The 30-30-30 Food Rule Suitable For Everyone?
Before starting any diet, Hakimi highlights the importance of talking with a healthcare provider or a nutritionist to make sure you meet your needs.
He also notes the individuals who probably wouldn't benefit from this diet. Athletes or highly active individuals "might require a higher carbohydrate intake to support their energy demands." People with certain health conditions "like kidney disease might need to limit protein intake." Vegetarians or vegans "might need to find alternative sources of protein and fats that align with their dietary choices."
He concludes by noting that "the most successful weight loss strategies are those that promote a balanced diet, regular physical activity, and healthy lifestyle changes that can be maintained over time."
