More than 200,000 people in the United States Google “how to lose weight fast” every month. No wonder social media is rife with weight loss advice! The latest on the bandwagon made popular by TikTok is the Gary Brecka diet. It’s a diet popularized by Gary Brecka, a mortality expert, and is inspired by Tim Ferris’s “The 4-Hour Work Week.” Here, we explore Gary Brecka’s 30/30/30 diet, its pros and cons, and how to follow it.
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What Is The Gary Brecka 30-30-30 Diet?
The Gary Brecka diet is a high-fat, low-carb, and moderate-protein diet designed to place your body in ketosis.
Typically, your body draws energy from glucose.
But during ketosis, your body draws energy from ketone bodies produced from fat.
Gary Brecka advocates reducing refined sugars and processed fat in one’s diet and promoting eating whole foods instead.
His 30-30-30 diet advocates eating 30 grams of protein followed by 30 minutes of exercise within 30 minutes of waking up.
Who Is Gary Brecka?
Gary Brecka, a human biologist by profession, is considered by many to be a mortality expert.
He claims to help people improve their body’s function and delay aging.
He co-founded 10X Health Systems, a team focused on improving human lifestyle.
Some of his most well-known clients include Ultimate Fighting Championship president Dana White.
He recommends the 30-30-30 diet, inspired by Tim Ferriss’s book The 4-Hour Body.
What Is The Science Behind The 30-30-30 Rule?
Gary Becka says blood sugar triggers insulin secretion and blocks other energy utilization.
Some research suggests that blocking insulin secretion may lead to weight loss in adults.
Also, some claims have suggested that Brecka’s recommended steady-state cardiovascular exercises bring one’s heart rate to an optimum point for weight loss.
However, there have been no extensive studies on this diet, and the claims can’t be verified.
Benefits Of Gary Brecka Diet
The Gary Brecka diet is claimed to have health benefits, such as lowering blood sugar levels, regulating hormones, and maintaining energy levels.
- Controlling blood sugar levels: The Gary Brecka diet recommends eating 30 grams of protein first thing in the morning. Unlike carbohydrates, which cause a spike in blood glucose levels, protein contains amino acids that have a minimal impact on blood glucose levels. A 2022 study showed that consuming a high-protein breakfast could suppress glucose levels in the body after breakfast and lunch.
- Reducing appetite and cravings: A 2021 meta-analysis showed that a high-protein breakfast could reduce cravings and keep you feeling full for longer. This, in turn, can help in weight management and fat loss.
- Maintaining energy levels: A 2013 study showed that swapping a carbohydrate—and fat-rich breakfast with a protein-rich breakfast could help keep energy levels longer. It can also reduce energy consumption during lunch.
Drawbacks/Side Effects Of Gary Brecka Diet
- It is not backed by scientific research: The claims made by the Gary Brecka diet are not backed by scientific research. Although it’s a trending diet that has become popular on the internet and social media, more research needs to be done on it as an independent approach.
- The timing of exercise is not the only factor that determines its benefits. The Gary Brecka diet claims that exercising right after breakfast is the only factor that makes it more effective. However, many other factors determine your workout routine’s effectiveness, not just the timing.
- Fat-burning exercise is not magical: Gary Brecka’s claim that the 30/30/30 diet’s fat-burning exercise will help you magically lose fat seems unscientific. Individuals’ diet and fitness levels determine how well they respond to a particular exercise routine.
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Is The Gary Brecka Diet Actually Revolutionary?
The Gary Brecka 30/30/30 diet promises to “melt your fat” through a specific routine involving a high-protein breakfast and timely exercise.
Let’s break down the components of this diet and see if it truly lives up to its claims.
High-protein Breakfast
One key component of the 30/30/30 diet is having a high-protein breakfast.
A high-protein meal can indeed make you feel full longer and reduce cravings throughout the day, making it easier to manage your calorie intake.
This is because protein takes longer to digest and can keep you satisfied for a more extended period.
However, there is no substantial evidence to suggest that the exact timing of your protein intake significantly impacts weight loss.
What’s more important is maintaining a high-protein diet overall and ensuring you are in a calorie deficit.
Exercise Timing
Exercise is undoubtedly beneficial for weight loss and overall health.
But the specific timing of your workout is less crucial than the consistency and intensity of your exercise routine.
Whether you do your cardio in the morning or later in the day doesn’t significantly impact your weight loss results.
Bottomline
The Gary Brecka 30/30/30 diet includes some useful principles, such as eating a high-protein breakfast and engaging in regular exercise.
However, the fundamental driver of fat loss is creating and maintaining a calorie deficit.
This can be achieved by consuming fewer calories or increasing the number of calories you burn through physical activity.
The specific timing of meals or workouts, as promoted by the 30/30/30 diet, is not as critical as ensuring you are in a calorie deficit throughout the day.
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Who Should Avoid This Diet?
The Gary Brecka diet, which is mainly a ketogenic diet, might cause more harm than good if you suffer from any of the following conditions:
- Chronic kidney disease
- An eating disorder
- Diabetes
- Liver failure
- Pancreatitis
You should consult your doctor before starting any new diet, supplements, or exercise routine.
Is Gary Brecka Diet Suitable For Children?
Any ketogenic diet, including the Gary Brecka diet, is not recommended for children.
Keto diets can limit carbohydrate consumption, which children need for regular physical and mental growth.
Foods rich in carbohydrates also have fiber, which helps regulate blood sugars and prevent constipation.
Children need around 130 grams of carbohydrates daily, while the keto diet limits them to 20-30 grams.
What To Eat On Gary Brecka Diet?
- Animal-based protein: Grass-fed ground beef, grass-fed ribeye steak, line-caught salmons, pasture-raised eggs, etc.
- Non-starchy vegetables: Broccoli, asparagus, leafy greens, Brussels sprouts, arugula, summer squash, and bell peppers.
- Healthy fats: Olive oil, coconut oil, ghee, olive oil, etc.
- Berries: Raspberries, blueberries, strawberries, blackberries, etc.
- Sea Salt
Food To Avoid
Here are a few food items that Gary Brecka advises to avoid:
- Whey protein: It can cause a spike in insulin levels.
- Refined sugar
- White rice
- Flavored yogurt
- Processed seed oils
- Non-organic vegetables
Other FAQs About Gary Brecka Diet
What Supplements Does The Gary Brecka Diet Recommend?
Gary Brecka recorded the following supplements alongside following his diet:
- Vitamin D3
- Thiamine
- Trimethylglycine
- B complex
What Is The 30-30-30 Challenge?
The 30-30-30 challenge is a ketogenic diet Gary Brecka promotes on social media.
It promotes consuming 30 grams of protein followed by 30 minutes of exercise within 30 minutes of waking up.
Brecka did not initially come up with this, but he promoted it on social media, which has increased its popularity.
Is The 30-30-30 Diet Right For Me?
For most people, following this diet should be safe and potentially beneficial.
However, if you have certain health conditions or dietary restrictions, like those that require avoiding a ketogenic diet, this plan might not be suitable.
The benefits of a high-protein breakfast and regular exercise are well-established, but the specific timing is less crucial.
In most cases, following this timing won’t cause harm, but it might not provide additional benefits over a more flexible schedule.
Before making significant changes to your diet or exercise routine, it’s essential to consult with your healthcare practitioner, especially if you have existing health conditions.
How Did Gary Brecka Help Dana White?
Gary Brecka helped Dana White lose 39 pounds, which claimed to have dramatically changed his body in 2022.
Brecka conducted blood tests on White and concluded that he had just ten years to live.
He then put White on an 86-hour water fast and cut out all simple carbs from his diet, which allegedly helped him lose weight and regain shape.
What Are Some Tips For Following This Diet?
- Consume high-protein foods like eggs, lean meat, and tofu within 30 minutes of waking up.
- Drinking a certain amount of water is recommended to stay hydrated and boost boat metabolism.
- Try different types of moderate-intensity cardiovascular exercises like walking and jogging.
- Pay attention to how your body reacts to the 30/30/30 diet and adjust accordingly.
Summary
The 30/30/30 diet, made famous on social media by Gary Brecka, claims to help you lose weight and promote longevity.
It is a ketogenic diet in which you eat 30 grams of protein within 30 minutes of waking up and then 30 minutes of cardiovascular exercise.
This diet claims to regulate blood glucose levels and reduce cravings.
However, it is not backed by scientific research, and some experts feel that the claims made by Gary Brecka are far-fetched.
We advise talking to your healthcare provider before starting any diet.
References
https://pubmed.ncbi.nlm.nih.gov/36615743
