TikTok: 30-30-30 weight loss challenge goes viral

Here’s what you should know about the latest diet trend

Here’s what to know about TikTok's trendy 30-30-30 weight loss trick.It came from five-time #1 New York best seller Tim Ferriss of "The 4-Hour Body.".The 30-30-30 challenge/method has over 6 billion views on TikTok.The book and results come from " an obsessive quest, spanning more than a decade, to hack the human body.".To do it, you have to eat 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of light cardio.Studies have shown that protein intake does help in fat loss. .There are no known risks to 30-30-30.As always, check with your doctor before participating in any fitness or health and wellness trend

When it comes to losing weight, there are plenty of tricks, pills and workout plans that promise amazing results. One of the latest, the 30-30-30 weight loss challenge, has gone viral on TikTok, garnering more than 6 billion views so far. It’s even attracted the attention of dietitians across the country as users question whether the challenge works or not.

The 30-30-30 challenge is pretty easy to navigate — it doesn’t involve any diet restrictions, calorie counting or harsh fasting techniques.

How it works

To do the 30-30-30 challenge, you need to eat 30 grams of protein within 30 minutes of waking up.

After getting your protein in, the next step is 30 minutes of low-intensity cardiovascular exercise like walking or riding a bike. According to Health, the “goal is to keep your heart rate at, or below, 135 beats per minute (bpm).”

TikTok user Richie Harrington is one of thousands who tried this trend and documented every moment on the app. Going by the user name @mradapt, Harrington started out at 238 pounds, and, by day 28, he was down to 221 pounds. “THIS CHALLENGE WORKED!!! Ive built a new routine and feel fantastic! Get to it!” he said in one of his videos.

What the experts say

“Theoretically, it could be beneficial for calorie burn if you’re the kind of person where eating breakfast in the morning makes you feel more energetic and active throughout the day,” Jason Machowsky, an exercise physiologist and registered dietitian at the Hospital for Special Surgery, told TODAY.com.

“I would not say that breakfast needs to be eaten within 30 minutes of waking. I would typically say eat breakfast within a few hours. Not everyone can stomach food that early,” added Tara Schmidt, lead registered dietitian at the Mayo Clinic. “I think there is a benefit to having 30 grams of protein.”

“There is ample scientific evidence that consuming more protein, especially at breakfast, can help reduce calorie consumption throughout the rest of the day, as protein helps you feel fuller for longer,” Josten Fish, a registered dietitian, told Health.


Doing low or high cardiovascular activity does improve your heart health and can help with weight loss. And by increasing protein intake, there’s a higher chance of losing body fat.

“By consuming 30 grams of protein within the first 30 minutes of waking up, individuals can jumpstart their metabolism and provide their bodies with essential nutrients,” Fish explained. “A protein-rich breakfast can help control appetite and regulate blood sugar levels.”


While there are no known risks to participating in the 30-30-30 challenge, like most diets and trends, it might not be beneficial for everyone.

For instance, if you’re someone who’s not hungry first thing in the morning or can’t stomach eating the moment you wake up, this trend might not be right for you.

Also, some people might have digestive issues if they eat too close to working out. “If that’s the case for you, adjusting to having the protein shake after you work out may be a better option,” said Michelle Routhenstein, a registered dietitian nutritionist and cardiology dietitian with Entirely Nourished.

As always, before trying any new health trend, consult with your doctor.