Reconciling a balanced diet and everyday constraints remains a challenge for many, even though a healthy diet remains one of the essential levers for staying in good health. Between sometimes contradictory nutritional recommendations and busy lifestyles, it is not always easy to navigate. In recent years, several approaches have emerged to help structure meals in a more intuitive way, without resorting to restrictive methods.
Understand what the 30-30-3 method is
Concretely, the principle consists of consuming 30 grams of protein from the first meal of the day, aiming for a total of 30 grams of dietary fiber during meals, and incorporating three servings of fermented foods or probiotics each day. This formula, which has become viral on social networks, is presented as an easy-to-remember tool to integrate good reflexes into everyday life, without necessarily resorting to supplements or a predefined program.
This is not a diet or a slimming program. Dr. Shah presents it as a “” which must be able to adapt to the dietary preferences and rhythms of each person. Its distribution on TikTok and Instagram has largely contributed to its notoriety, but the bases are based on generally recognized nutritional principles: sufficient fiber intake, diversity of food sources, and regular consumption of fermented foods such as natural yogurt, sauerkraut or kefir.
By focusing on easy-to-achieve benchmarks, this method aims in particular to improve digestive regularity, support the functioning of the microbiota and, in the longer term, strengthen intestinal health. Benefits which, according to its creator, also contribute to better general vitality.
Why there is so much interest in the 30-30-3 method
By structuring intake over the day, this framework would limit variations in appetite and energy. Amy Shah points out that some people notice “”.
For others, the perceived effects concern more tangible markers: improved transit, prolonged feeling of satiety, or even slight weight loss. While these results vary from person to person, they are among the most commonly cited reasons for adopting this method.
How to apply the 30-30-3 method every day
The method is not based on any specific product, nor on a rigid plan to follow. The objective is to reach the three thresholds set during the day. For proteins, several sources mention the interest of favoring their intake from the first meal, which can include eggs, legumes, cottage cheese or tofu, depending on eating habits.
Achieving 30 grams of fiber in a day involves including enough fruits, vegetables, legumes, whole grains or seeds. A bowl of lentils, an apple with the skin, oatmeal or wholemeal bread can help. As for the three servings of fermented foods, they can vary: a natural yogurt, a spoonful of raw sauerkraut or a glass of kefir are common examples.
For this approach to really work, the quality of the foods chosen remains decisive. Amy Shah emphasizes this point: “”. The effectiveness of the method therefore relies as much on the quantities as on the nature of the products consumed.
Who is the 30-30-3 method really for?
This method can be suitable for a large adult audience, without any particular physical condition, provided that the benchmarks are adapted to their needs and pace. For those who are not yet accustomed to a diet rich in fiber or fermented products, it may be useful to start by gradually diversifying meals before considering a complete application.
In general, the first reported effects appear between two and four weeks: more regular digestion, improved feeling of satiety and more stable energy throughout the day.
@dramyshah This is the advice that you should’ve gotten a long time ago, but we’re giving it to you now. It’s the thing that I get feedback on all the time because people notice a change almost immediately this along with vitamin D adequate sleeps. Sunlight seems to be one of the key changes to supercharge your health. #fyp #womenshealth #perimenopause #menopause #womenshealthmatters #nutrition
♬ Rotina – Drew
Frequently asked questions about the 30-30-3 method
1. Can we adapt the 30-30-3 method if we do not eat animal products?
Yes, it is possible to follow the method with a vegetarian or vegan diet, provided you vary the plant sources of protein and fiber, and choose compatible fermented foods (lactofermented tofu, miso, tempeh, etc.).
2. How long does it take to see the first effects?
The first benefits are often reported after two to four weeks of regular application, particularly on energy, satiety and digestive comfort.
3. Does the method help you lose weight?
The method was not designed specifically for weight loss, but by promoting satiety and regulating appetite, it can contribute to better management of food intake.
4. What fermented foods are recommended on a daily basis?
The most accessible are natural unsweetened yogurt, kefir, raw sauerkraut, lacto-fermented pickles or even unflavored kombucha.
5. Is the method suitable for children or adolescents?
It can inspire good dietary practices, but intakes must be adapted to age, weight and activity level. It is preferable to consult a health professional before applying it strictly to young people.
