30:30:30 diet: Helps you lose more than 6 kilos per month

Dietician Emma Bardwell has revealed her “30:30:30 Protein Diet”, which aims to lose up to 13kg in just one month, to The Telegraph.

The diet is based on four basic principles: 30 grams of protein per meal, 30 grams of fiber daily, at least 30 different plant sources per week, and a reasonable daily deficit of 300–500 calories.

30g of protein per meal

According to Bardwell, the secret to ideal protein is in the amount: Taking an average of 30 grams at each meal means consuming approximately 90 grams of protein per day.

The dietitian emphasizes that the 0.8 g/kg body weight recommended by the World Health Organization should be increased to 1.2–1.6 g/kg to preserve muscle mass, and states that protein prolongs the feeling of satiety and supports muscle development.

30g of fiber per day

Low in calories and rich in volume, fiber provides ideal stomach fullness, reducing the desire to snack. Bardwell says, “Fiber also reduces bad cholesterol levels, balances blood sugar and reduces the risk of cardiovascular disease and type 2 diabetes,” drawing attention to its contribution to the weight loss process.

30 different plant foods per week

“People who ate more than 30 plant-based foods from different colors, textures, and sources had a more diverse microbiome and a stronger immune profile,” Bardwell says, citing a 2018 study from the American Gut Project. The recommendation also includes vegetables, fruits, legumes, grains, nuts, seeds, spices, dark chocolate, and olive oil and coffee.

300–500 kcal deficit per day

Creating an energy deficit of approximately 300–500 calories can result in weight loss of up to half a pound per week, which Bardwell describes as “long-term, sustainable and realistic goals.”

Dietician Bardwell concludes by warning, “The only diet that really works is the one that is sustainable. ‘New’ regimes that promise instant miracles are a dead end.” The “30:30:30” principle prioritizes nutritional quality and variety, while offering realistic weight loss goals.