The 30 20 3 rule for eating is actually the 30-30-30 rule and is what refers to 2 different dietary concepts, which include the 30-30-3 gut health rule and the 30-30-30 weight loss method.
For the 30-30-3 gut health rule, you eat 30g of protein for breakfast, 30g of fiber per day and 3 probiotic foods per day.
For the 30-30-30 weight loss method you eat 30g of protein, within 30 minutes of waking up, plus 30 minutes of low intensity of exercise.
These 30-30-30 rules for eating both gained traction on social media encouraging of healthier habits without extreme restriction.
The 30-30-30 weight loss method was made popular by nutritionist Gary Brecka, and aims for weight loss by changing your morning routine.
For the 30 grams of protein, you should eat the 30 grams of protein within 30 minutes of waking up.
For the 30 minutes of exercise you should do the 30 minutes of exercise, after your protein rich breakfast and do 30 minutes of low intensity cardio exercise like walking.
The 30-30-3 Gut Health Rule for eating was promoted by Dr. Amy Shah for better gut, hormone and brain health.
Have 30 grams of protein in your first meal, or breakfast.
Then 30 grams of fiber throughout the entire .
And 3 probiotic foods, by eating 3 servings of probiotic rich foods daily such as kimchi, yogurt or kefir etc.
Both of these rules for eating are simple and actionable steps which improve your diet quality, by focusing on protein, fiber and gut health, although the weight loss method adds the exercise component.