Touted by a biology researcher, this morning routine helps you lose weight without a drop in energy and without having cravings.
It’s difficult to lose weight sustainably and not gain it all back afterwards. Many diets – too drastic – promise rapid weight loss but can create nutritional imbalances and a yo-yo effect. What if it was enough to follow simple habits from the morning to gradually lose weight and without putting your body in danger ? This is what suggests a morning routinepopularized by Timothy Ferris in his bestseller “The 4-Hoour Body” in 2010. This method has recently been talked about again on TikToknotably through the account of the biologist Gary Brecka who extolled its benefits. According to him, it would allow “burn fat deeplywithout losing muscle mass” And without having cravings during the day. “This might also help to stabilize blood sugar and combat insulin resistance, a cause of stubborn weight loss“. The famous method called 30-30-30 consists of integrating 30 grams of protein into your breakfast, which you consume 30 minutes after waking up, followed by 30 minutes of low-intensity physical exercise. The rest of the day, we eat normally, in a varied and balanced way, in suitable quantity and without snacking, depriving yourself and getting frustrated.
► Eat 30 g of protein for breakfast corresponds to eating a Greek yogurt (15g of protein per serving) and 2 eggs (7g of protein per egg) or a slice of salmon (11g of protein) and two slices of rye and protein bread. linseed (11g of protein per slice). “Proteins have a longer satiating power and help reduce the number of calories ingested throughout the day.he specifies.
► To be sure to eat your breakfast 30 minutes after waking up, it is advisable to prepare it the day before (defrost your bread, prepare your bowl of Greek yogurt or skyr, etc.) or opt for a breakfast quick to prepare.
► For the 30 minutes of exerciseit is recommended to do “low-intensity cardio exercises that raise your heart rate a little, but not too much, such as brisk walking, moderate jogging, or “recreational” cycling. The goal is to maintain your heart rate at or below 135 beats per minute (bpm)“, he continues. Generally, being at 135 bpm allows you to hold a conversation while jogging or cycling. When you are active right after eating, the muscles use the excess glucose in the blood, which reduces the spike in blood sugar, reduces weight gain and prevents a drop in energy.
The biologist would like to point out that if you are faced with health problems (diabetes, cholesterol, chronic illness), it is better to consult a general practitioner, a dietitian-nutritionist or even a sports doctor before embarking on this method.