A simple yet powerful nutritional concept called "30-30-3" has gone viral, amassing 265,000 views. The Instagram video, which emphasizes foundational nutrition habits, has captured widespread attention and sparked discussions on social media about the importance of proper diet for optimal health.
The concept was introduced by Dr. Amy Shah, a double-board-certified doctor and nutritionist based in Glendale, Arizona. Shah, who specializes in clinical medicine and allergy/immunology, believes that everyone should learn these nutritional guidelines as early as elementary school.
The advice by Shah, who uses the handle @fastingmd, aims to simplify nutrition for everyone, making it accessible and easy to implement. In an interview with Newsweek, she stressed the importance of these habits, saying: "I want my daughter to know that strong bones, strong muscles, and a strong mind and spirit come from a foundation of good habits and good nutrition."
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30-30-3 Rule Explained
During the clip, Shah can be seen standing next to her teen daughter, who asks: "What is obvious to a doctor and nutritionist specialist that is not obvious to other people?" Shah responds by explaining the concept:
- 30 Grams of Protein in Your First Meal: Shah emphasizes the importance of starting the day with a protein-rich meal. "When you have protein in your first meal, it's a way to improve gut health, curb cravings and balance blood sugar—all of which become disrupted during perimenopause," she told Newsweek. This advice is particularly relevant for women over 35, who should be counseled on their changing hormones over the next 20 years.
- 30 Grams of Fiber Throughout the Day: Shah points out that fiber is crucial for maintaining a healthy gut microbiome. "Thirty grams of fiber is the amount recommended by doctors to 'feed' our good gut bacteria and maintain good health," she explained. Fiber not only supports digestive health but also contributes to overall well-being by regulating blood sugar levels and promoting satiety.
- Three Probiotic Foods Daily: Incorporating probiotic foods into the diet is essential for gut health. Probiotics are live beneficial bacteria or yeasts that help maintain a healthy balance of gut bacteria, support digestion and boost the immune system. Shah recommends consuming three probiotic foods each day, such as yogurt, kefir, and sauerkraut. These foods are rich in probiotics and offer numerous health benefits.
"This is a framework of how you should be eaing every day for optimal health," she says during the clip.
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Newsweek also spoke with registered dietitian nutritionist Shelley Balls, from Smoot, Wyoming, who said: "New diet trends generally make me want to cringe, but I can stand behind this one!"
Balls, who works for Consumer Health Digest, a health content and savings website, explained that the 30-30-3 concept promotes nutition by keeping things "simple, sustainable and nonrestrictive.
"Following the 30-30-3 diet long-term can have a variety of health benefits, including improved gut health and weight management, it can lower the risk of certain chronic diseases such as heart disease, diabetes and certain types of cancer, and can even promote mental health," she said.
"Consuming 30 grams of dietary fiber may cause gastrointestinal discomfort, especially if you're not already eating a high-fiber diet. If you have kidney disease, the 30-30-3 diet probably isn't the diet for you as it has quite a bit of protein in it, making it harder on your kidneys. Talk to your doctor before hopping on this diet trend to prevent further damage."
Shah added how circadian rhythms, which control many body processes including digestion by regulating proteins and hormones to match energy expenditures during the day, are linked 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 allowing a 12- to 15-hour fasting period to support digestive health and metabolic processes.
How to Up Your Protein Intake
So far, the video shared on July 3, has almost 5,000 likes and more than 40 comments, many from people asking for meal examples as they aren't sure how to hit the targets.
Bonnie Jortberg, an associate professor in family medicine and registered dietician at the University of Colorado School of Medicine, previously told Newsweek: "Most adults need approximately 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 protein to 1.0 grams per kg body weight. [But] it is a myth that eating lots more protein will gain muscle."
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 such a shame our education system doesn't include this kind of teaching."
Another user agreed: "It should be taught by doctors at every appointment."
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