Why You Should Eat According to the ’30-30-3′ Rule, According to a Doctor

A simple yet effective nutrition concept called “30-30-3” has gone viral, garnering 265,000 views. The Instagram video, which focuses on fundamental eating habits, has caught everyone’s attention and sparked discussions on social media about the importance of proper nutrition for optimal health.

The concept was introduced by Dr. Amy Shah, a physician and registered dietitian based in Glendale, Arizona. Specializing in clinical medicine and allergy/immunology, Dr. Shah believes everyone should learn these nutritional guidelines starting in elementary school.

Shah, who goes by the handle @fastingmd, aims to simplify nutrition for everyone, making it accessible and easy to implement. In an interview with NewsweekShe emphasized the importance of these habits, saying, “I want my daughter to know that strong bones, strong muscles and a strong mind come from a foundation of good habits and good nutrition.”

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30-30-3 Rule Explained

In the clip, Shah can be seen standing next to his teenage daughter, who asks, “What’s obvious to a doctor and a nutritionist that isn’t obvious to other people?” Shah responds by explaining the concept:

1. 30 grams of protein in your first meal: Shah stresses the importance of starting the day with a protein-rich meal. “When you eat protein with your first meal, you improve gut health, reduce cravings, and balance blood sugar levels, all of which are disrupted during perimenopause,” she says. NewsweekThis advice is particularly relevant for women over 35, who should be counseled about how their hormones will change over the next 20 years.
2. 30 grams of fiber throughout the day: Shah emphasizes that fiber is essential for maintaining a healthy gut microbiome. “Thirty grams of fiber is the amount doctors recommend to ‘feed’ our good gut bacteria and maintain good health,” she explains. Fiber not only supports digestive health, but also contributes to overall well-being by regulating blood sugar and promoting satiety.
3. Three probiotic foods a day: Incorporating probiotic foods into your diet is essential for gut health. Probiotics are live, beneficial bacteria or yeast that help maintain a healthy balance of gut bacteria, support digestion, and boost the immune system. Shah recommends eating three probiotic foods a day, such as yogurt, kefir, and sauerkraut. These foods are rich in probiotics and offer many health benefits.

“It’s a framework for how you should eat every day for optimal health,” she explains in the clip.

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Newsweek I also spoke with registered dietitian nutritionist Shelley Balls of Smoot, Wyoming, who said, “New diet trends usually make me cringe, but I can get behind this one!”

Balls, who works for Consumer Health Digest, a health and money-saving content website, explained that the 30-30-3 concept promotes nutrition by keeping things “simple, sustainable and non-restrictive.”

“Following the 30-30-3 diet long-term can have many health benefits, including improved gut health and weight management, it can reduce the risk of certain chronic diseases such as heart disease, diabetes and some types of cancer, and it can even promote mental health,” she said.

“Eating 30 grams of dietary fiber can cause gastrointestinal upset, especially if you’re not already eating a high-fiber diet. If you have kidney disease, the 30-30-3 diet is probably not the right diet for you because it’s high in protein, which can be harder on your kidneys. Talk to your doctor before trying this diet to avoid further damage.”

Shah added that circadian rhythms, which control many bodily processes including digestion by regulating proteins and hormones to match energy expenditure throughout the day, are tied to the 30-30-3 concept. She emphasized eating habits that align with these rhythms, such as not eating two to three hours before bed and fasting for 12 to 15 hours to support digestive health and metabolic processes.

How to Increase Your Protein Intake

So far, the video shared on July 3 has nearly 5,000 likes and more than 40 comments, many of which are from people asking for sample meals because they’re unsure how to achieve the goals.

Bonnie Jortberg, associate professor of family medicine and registered dietitian at the University of Colorado School of Medicine, previously said: Newsweek:“Most adults need about 0.75 grams of protein per kg of body weight per day.

“For most men, this is about 55 grams per day and for women 45 grams per day. For athletes, it is recommended to increase the amount of protein to 1.0 grams per kg of body weight. (But) it is a myth that eating much more protein will lead to muscle gain.”

Shah suggests adding probiotic cottage cheese or Greek yogurt parfait with nuts and berries to your first meal or a protein shake. Bacon, chicken, and eggs also add protein to your diet.

Other comments include: “It’s a shame that our education system doesn’t include this type of teaching.”

Another user agreed: “Doctors should teach this at every appointment.”

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