Bernard O’Shea: Forget the 30-30-30 method: try my 10-10-10 

Amidst the buzz of TikTok trends and celebrity-endorsed diets, the 30-30-30 method has recently gained popularity as a promising weight-loss strategy.

As someone who values efficiency and simplicity (and the easiest way), I’ve always been sceptical of elaborate routines that promise miraculous results. The 30-30-30 method caught my attention with its straightforward premise: 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity exercise.

Let’s dissect the science behind the 30-30-30 method. Consuming 30 grams of protein early in the morning aims to kickstart the metabolism and curb appetite throughout the day. Research suggests that a high-protein breakfast can promote satiety and aid in weight management. Moreover, 30 minutes of steady-state cardio, like walking or swimming, can improve cardiovascular health and enhance fat-burning capabilities.

However, the method’s effectiveness hinges on individual adherence and lifestyle compatibility. For example, they don’t ask, “Do you drink like the world is ending on a Saturday, and how many bags of Tayto would you have watching a Euro 2024 match?” Not everyone wakes up hungry or has the time for a half-hour morning workout. Furthermore, while the principles are grounded in nutritional science, the rigid time constraints may deter long-term sustainability.

Diet and fitness trends have evolved throughout history alongside societal norms and scientific advancements. Each trend reflects our quest for optimal health and physical wellbeing, from ancient fasting rituals to modern-day keto diets. The 30-30-30 method is a recent addition to this ever-growing landscape, promising efficiency and results in a time-strapped world. But its hook is in its name. The “30-30-30” rolls off the tongue so easily. I can imagine myself eating a chopped kale and almond salad, saying casually, “By the way, anyone else here doing the 30-30-30?”

Let me introduce you to my laid-back alternative: the 10-10-10 method. 

It’s as simple as it sounds, and unfortunately, it’s the only health trend I’ve had time for recently:

10 Minutes to Eat: Instead of rushing through a hefty protein breakfast, take your time to enjoy a balanced meal that includes protein, carbs, and healthy fats. Whether scrambled eggs with avocado toast or a protein-rich smoothie, savouring your breakfast can set a positive tone for the day ahead. In my case, it’s saying a tiny prayer that a specific drive-thru restaurant is open on the Nass Road, and the queue is short.

10 Seconds to Get Back on the Road: Every second counts in today’s hustle and bustle. After finishing your meal, give yourself 10 seconds to mentally prepare for the day ahead. This brief moment of mindfulness can help centre your thoughts and boost productivity. I start by chanting, “Must get back by 2:40 to pick up the kids”, at least 100 times.

10 Minutes Grace for Meetings: Generally, I call someone and tell them I’m running 10 minutes late. Sometimes life throws up unexpected delays. Instead of stressing over every minute, embrace flexibility. Give yourself the grace of an extra 10 minutes when needed. A quick call to notify others ensures you maintain clear communication and minimise any inconvenience caused by delays. Just be aware that the person waiting on you will forever bear a grudge and hate you.

In health and fitness, trends promise quick fixes and transformations. While the 30-30-30 method may benefit some, its structured nature may only suit those self-structured people who wouldn’t even know what a good old fashioned bout of Catholic guilt felt like. I promise you that the 10-10-10 method is adaptable and simple, focusing on small, intentional choices for overall stagnation of the human body. Finding balance is crucial in our busy lives, whether aiming for weight loss, fitness, or a healthier mindset. The 10-10-10 method promises not to do this. To reiterate, my 10-10-10 method will do absolutely nothing for your overall wellbeing. In fact, you are more likely to be miserable and gain weight. My 10-10-10 method will never ask you for effort, sweat or money.

But you know what? As I look down at my belly hanging over a poorly made Ikea desk, I think it’s probably time I started the 30-30-30 method.