This diet includes “eating 30 grams of protein within the first 30 minutes of waking up, followed by 30 minutes of cardio exercise (aimed at improving the efficiency of the cardiovascular system).”
Research has revealed that eating protein with low-intensity exercise, such as brisk walking or swimming, helps control appetite for a longer period, leading to reduced snacking and increased energy levels until lunchtime, in addition to enhancing fat burning.
Expert Timothy Ferris promoted this plan in his book “The 4-Hour Body,” while Gary Bricca, a biohacker and biologist, played a major role in popularizing it on TikTok.
Brika described the diet, saying: “I have never seen anything that burns body fat faster than this,” noting the importance of starting the day with a protein-rich breakfast, such as eggs or a protein shake.
Proteins found in foods, such as chicken, turkey, lean beef, fish, eggs, and some dairy products, help you feel full for a longer period, which reduces levels of the hunger hormone “ghrelin” and increases levels of the hormone “peptide YY” (it plays an important role in regulating… Appetite and energy balance in the body).
Studies indicate that eating protein also helps boost metabolism and increase daily calorie burning by approximately 100 calories.
This nutritional plan helps the body use stored fat as an energy source during low-intensity exercise, which prevents the breakdown of muscle proteins. It also contributes to improving cholesterol levels, as it raises good HDL cholesterol and reduces harmful LDL cholesterol.
Although many believe that intense exercise and increasing your heart rate is the way to lose weight, experts say that low-intensity exercise promotes the burning of fat rather than carbohydrates.
The goal of following the 30-30-30 rule is to keep your heart rate at around 135 beats per minute. “You should be able to talk during exercise without feeling out of breath,” Brika says.
Low-intensity exercise promotes fat burning even after you’ve finished, thanks to the afterburning effect that keeps your metabolic rate high. These exercises also do not raise levels of stress hormones, such as cortisol, as high-intensity exercises do, which helps the body to continue burning fat.
TikTok users who followed this nutritional plan succeeded in losing at least 2.27 kg per month, which is a healthy and sustainable rate, according to experts.
However, experts stress that eating a lunch or dinner rich in processed foods can negate the benefits of the diet, so it is recommended to follow a low-carb diet rich in vegetables, fruits and protein.
Source: Daily Mail
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**Interview with Nutrition and Fitness Expert Gary Bricca on the Anabolic Window and Morning Protein Intake**
**Editor:** Welcome, Gary! It’s great to have you here to talk about nutrition and fitness, especially the concept of the “anabolic window” and your insights on morning protein intake. Let’s dive right in!
**Gary Bricca:** Thanks for having me! I’m excited to share what I’ve learned and experienced.
**Editor:** Firstly, can you explain to our readers what the anabolic window is and why it’s important?
**Gary Bricca:** Absolutely! The anabolic window refers to the period right after exercise — roughly 30 to 60 minutes — when your body is particularly primed to take in nutrients and promote recovery. This is when consuming protein can enhance muscle repair and growth. Many fitness enthusiasts stress the importance of this timing to maximize their gains.
**Editor:** There’s been a lot of buzz about starting the day with protein and light cardio. Could you elaborate on that?
**Gary Bricca:** Definitely! Research suggests that eating about 30 grams of protein right upon waking can significantly boost your metabolic processes. Coupled with a low-intensity workout, like brisk walking, it has been shown to regulate appetite throughout the morning while enhancing fat burning. It’s a fantastic way to jumpstart the day.
**Editor:** That’s interesting! You mentioned protein sources like eggs and shakes. Are there any specific recommendations you would give for the best morning protein options?
**Gary Bricca:** Sure! I recommend high-quality sources like eggs, Greek yogurt, or a protein shake made with whey or plant-based protein. These options not only provide a good amount of protein but also keep you feeling full and energized longer, which is key to maintaining a balanced diet before lunch.
**Editor:** Your ideas are gaining popularity on platforms like TikTok. What do you think has contributed to this trend?
**Gary Bricca:** I think it’s the combination of easily digestible information and the visual appeal of social media. People are looking for quick, effective ways to improve their health, and my approach emphasizes simple, actionable steps. Plus, seeing real-life results can be very motivating!
**Editor:** what advice would you give to someone looking to implement this protein-rich morning routine?
**Gary Bricca:** Start slow! Begin by incorporating a protein-rich breakfast into your routine and pair it with some light exercise. Listen to your body, and adapt as needed. Consistency is crucial, so find what works best for you and stick with it!
**Editor:** Thank you, Gary, for your insights! It’s been a pleasure discussing this with you, and I’m sure our readers will find your advice helpful in their health journeys.
**Gary Bricca:** Thank you for having me! I hope everyone finds success in integrating these practices into their daily lives!
