I’ve mentioned the Slow-Carb diet (SCD) before. It’s a great way to lose fat, feel and look better, and it’s pretty simple. One of the key components of the SCD is 30 in 30. The goal is to ingest 30 grams of protein within 30 minutes of waking up.
30 in 30
Aiming for 30 grams of protein within 30 minutes of waking up is not an arbitrary thing. Achieving this, or as close as possible, will promote fat loss, boost energy and metabolism, increase satiation, suppress appetite, improve BMI longterm, and help to reduce craving for carbs (junk food).
When it comes to actually ingesting the 30 grams, there are plenty of ways to do it. Seeing the number “30” might seem like a lot of protein, but it’s really not. With real, whole foods you can eat:
- 5 eggs
- 150 grams of sausage
- ¾ C of beans/lentils
- 1 C cottage cheese
- 3-4 oz. of tuna
You can also mix and match some of these. The goal is to get the 30 grams of protein, so whatever method is easiest for you and allows for success is the way to go. For example, instead of eating 5 eggs, you could have 3 eggs, 50 grams of sausage, and a fibrous veggie (spinach, broccoli, cauliflower).
Another method is to use drinks/shakes to get your 30 grams. While not the best way, as drinking calories is not as effective or satiating; if it’s the only way, it’s better than nothing. Some drinks that will get you to or near the 30 grams of protein are:
- Protein shake- High quality shake will be between 15 to 30 grams. Make sure it doesn’t contain any sugar or soy, and as few carbs as possible
- Protein bar- Same as above, high quality. Avoid, sugar and carbs
- Protein coffee- Make your own or buy some
- Smoothie with added protein or collagen powder
The SCD and the 30 in 30 protocol is not best for everyone. It is an optimal way of eating for those who:
- Are not regularly eating well
- Have a slower metabolism
- Frequently crave carbs/sweets
- Have low energy
- Do not eat enough protein