The 30-30-30 rule consists of consuming 30 grams of protein and engaging in 30 minutes of low-intensity exercise upon waking up. It is simple and easy to follow without requiring major lifestyle changes.
Experts highlight the benefits of combining high-protein diets with exercise, which can enhance fat mass, blood glucose control, inflammation, physical performance, and heart health, especially for obese individuals. Protein's energy-consuming metabolism aids in stabilizing blood sugar and fostering satiety.
A protein-rich breakfast supports muscle building and maintenance, crucial for weight loss programs. While some studies posit that such breakfasts can aid in controlling hunger and appetite during the day, evidence remains mixed.
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