Comparing 30-30-30-Rule Diet, Oatzempic Diet, and other Fad Diets

Why are the 30-30-30 Rule Diet, Oatzempic Diet, and other Fad Diets gaining popularity?

Dieting isn't one-size-fits-all

Updated Jul 31, 2024

Recently, at Mi BOWL, we've noticed that many more new and convincing diets have been popping up. In particular, the 30-30-30 Rule Diet and Oatzempic Diet are new fad diet trends; simple plans that propose quick-fix dietary solutions for health, usually without much evidence.

With an increased societal shift towards personalized nutrition plans in recent years, recognizing that dieting is not a one-size-fits-all endeavour is vital in keeping ourselves healthy. Many current dietary approaches gaining traction are low-carb diets (i.e. Paleo), high-protein diets (Atkins), high-fat diets (i.e. Keto), and the Low-calorie diet. In this article, we're taking a look into the reasons behind the rising popularity of these diets and why you should find a diet for you and not just follow a popular diet.

In This Article:

Quick Overview of What We Found

It's been well-established that our diet is vital to our mental and physical health. However, not everyone is the same and solutions that fit others may not fit you.

We've analyzed 7 different common types of diets today including the oatzempic diet and 30-30-30 rule diet which have been seeing vast amounts of traction online for their quick short-term effects. We would highly suggest that individuals do not follow the oatzempic diet or 30-30-30 rule diet in their purest form, since they may cause severe detrimental effects on health in the long-term.

The best advice we can give is, “Listen to your body and its signals”. Each individual is completely different in their dietary needs, restrictions, and medical history and thus you shouldn't always look to follow a set guide on how to diet. Everything is always best in moderation and since our bodies need all types of nutrition to function healthily, we should always eat a variety of items. In particular, we'd recommend that people take a closer look at combining elements from all the diets we'll be speaking about and consider their benefits and utility, making decisions for their diet based on that information. Although a dietician or nutritionists are extremely well educated in their regard (e.g. Factor Meals provides their dieticians), educating ourselves on nutrition will have the most consequential impact on our health, as we're the ones taking care of our bodies.

The Appeal of the 30-30-30 Rule Diet

The 30-30-30 Rule Diet advocates for an intake of 30g of protein within 30 minutes of waking up and then lightly exercising for 30 minutes. Originating from Tim Ferriss's 2011 book “The 4-Hour Body”, this fad diet is unsubstantiated by clinical research for its effects on the body. Rather, it relies on many previously substantiated facts and doesn't introduce anything the world hadn't known yet (even in 2011!).5 However, it is still rather sensible in comparison to many other fast-weight diets proposed, since it takes facts such as high protein breakfasts having positive effects on the body into account, as shown in a study from 2014.7 For those following the 30-30-30 rule and feeling healthy, one of the main restrictions lies in the fact that most people don't have the time in the morning to fulfill this with all the cooking required to obtain a healthy 30g protein breakfast with all other nutrients included as well. For this, prepared meals are a great solution as they provide the nutrition you need and the nutrition you look for in any of your meals.

The Oatzempic Diet: A Temporary Fix?

The Oatzempic Diet centred around a simple blended drink made with rolled oats, water, cinnamon, and lime juice, has captured the attention of many as a quick and easy weight loss solution. While there's nothing wrong with the ingredients in the diet, it is problematic how it is advertised. With around 160 calories as the suggested serving amount, this isn't enough to keep you going in a long-term diet. This diet is particularly appealing due to the psychological feeling of fullness that oats provide. At Mi Bowl, we would not recommend this sort of diet as a long-term solution for almost anyone, however, if you're including oats as an item in your breakfast, it's extremely beneficial!


Overnight Oats Blueberry - Mi BOWL Meal

Try out our Overnight Oats as an add-on!

A study published in Nutrition Reviews explores oat consumption's psychological effects. It's been found that while oats can indeed induce a feeling of fullness, this effect is temporary and does not translate into long-term health.10 Consequently, the Oatzempic Diet may offer short-term benefits but lacks the sustainability required for lasting health improvements.

Low-Carb Diets: Useful for Certain Individuals

Low-carb diets, such as the Paleo Diet, have been popular for decades. These diets restrict carbohydrate intake while promoting protein and fat consumption. The rationale behind low-carb diets is that reducing carbs forces the body to burn fat for energy, leading to weight loss. Many studies show that low-carb diets may have detrimental effects for individuals including energy loss and fatigue. We would recommend this type of diet for individuals who have preexisting conditions that would need slow-digesting carbs (sugars) as regulators for blood sugar content (i.e. Type 2 diabetes).

foods in sample low carb diet

A comprehensive review of low-carb diets found that they are effective for short-term weight loss and improving certain health markers, such as blood sugar levels and triglycerides.6However, the long-term effects of these diets are still debated. Some studies suggest that sustained low-carb diets may lead to nutrient deficiencies and other health issues.

High-Protein Diets: Balanced Benefits and Risks

High-protein diets, including the popular Atkins Diet, emphasize increased protein consumption while limiting carbohydrates and fats. These diets are favoured for their ability to promote satiety and muscle maintenance. For each person, the required protein content for healthy bodily function is extremely different and very dependent on each individual. Thus, in generality, we can state that for those looking to build healthy muscle volume and bone density.

Research indicates that high-protein diets can aid in the loss of weight and improve body composition.8 However, there are concerns about the potential adverse effects of long-term high-protein consumption. A study by The German Nutrition Society highlights that excessive protein intake may be harmful to individuals with pre-existing kidney conditions, but it does not necessarily cause chronic kidney disease in healthy individuals.8, 11

foods in sample high protein diet

High-Fat Diets: The Keto Craze

High-fat diets, particularly the ketogenic (keto) diet, have garnered significant attention for their unique approach to weight loss. The keto diet involves drastically reducing carbohydrate intake and replacing it with fats, pushing the body into a state of ketosis, where it burns fat for fuel instead of glucose. While keto may be an effective solution for a lot of people and is becoming increasingly popular due to its simplicity, we do have to warn that the diet can cause low blood pressure, constipation, and increased risk of heart disease due to its nature of having many more fats. Depending on the individual, different bodies are equipped to process differing amounts of biomolecules, including both unhealthy-trans, saturated and healthy-unsaturated lipids (fats). We would recommend that those trying to implement High-Fat diets take into consideration the state of their own body rather than following strict quantities as most keto diets recommend.

raw salmon ketogenic keto diet

Studies have shown that the keto diet can be effective for weight loss and improving metabolic health.9 However, the high fat content raises concerns about cardiovascular health. A review completed by Araújo, J. R et. al. found mixed results regarding the impact of high-fat diets on heart health, with some studies indicating potential benefits and others highlighting risks.1

Low-Calorie Diets: Calorie Restriction for Longevity

Low-calorie diets focus on reducing daily caloric intake to promote weight loss and improve overall health. These diets are based on the principle that consuming fewer calories than the body needs will lead to weight loss. Although the quantity of food consumed may not be different, the total number of calories will drop. However, we do want to note that this option is often quite expensive to implement as buying the proper food that still contains high nutritional density while decreasing caloric intake is an extremely difficult task. We would suggest this type of dieting for those looking to lose weight and looking for a long-term diet. For Mi BOWL, our Weight Loss Meals are proportioned so that the total nutritional value remains as close as possible compared to our regular meals, but only have decreased calorie intake.

Research supports the effectiveness of low-calorie diets for weight loss and improving markers of metabolic health, such as blood pressure and cholesterol levels.10 Additionally, studies on calorie restriction have shown potential benefits for longevity and aging.2 However, long-term adherence to low-caloric diets can be challenging, and there is a risk of nutritional deficiencies if not carefully managed.

Comparing Diets: No One-Size-Fits-All

While each of these diets has its proponents and success stories, it is essential to recognize that dieting is not a one-size-fits-all solution. Individual responses to diets can vary significantly based on factors such as genetics, lifestyle, and personal preferences. Discussing with a nutritionist or dietician is often the best course of action for those willing to invest time and resources into maintaining their health. However, we would not recommend following the Oatzempic Diet or the 30-30-30 Rule Diet to their strictest form, as they fundamentally go against commonly agreed-upon knowledge and research. Mi BOWL will always look to make our meals as suitable and accommodating as possible within our capabilities! Feel free to reach out to us through WeChat or @mibowlmeal on Instagram if you ever have questions!

A systematic review of various diets published in Advances in Nutrition highlights the need for personalized nutrition plans. The study found that while some diets may work well for certain individuals, they may not be suitable for others.4 And thus, it is vital that each person make their own informed decisions for optimum health and benefits from eating healthy.

image of salad representing eating healthy and diets

Conclusion

The popularity of these diets is not solely due to their nutritional content but also the behavioural and psychological aspects they address. Diets like the 30-30-30 Rule and the Oatzempic Diet offer structured guidelines that provide a sense of control and simplicity, making them easier to follow for many individuals. This explains why diets with straightforward principles, like the 30-30-30 Rule, are gaining popularity, even though they may not work; even having detrimental effects in the long-term.

However, as individuals looking to become more health-conscious and informed about our own eating decisions, it is paramount that we look to construct our own diets, eating food most suitable to us. Let us not forget that food is something to enjoy and an important aspect of all our lives. We do not need to completely sacrifice our fulfilment in enjoying good food for structured, strict, easy-to-follow diets. Rather, let's take a step in becoming more informed and eat delicious food we enjoy that are also good for our health.


References

  1. Araújo, J. R., Tomas, J., Brenner, C., & Sansonetti, P. J. (2017). Impact of high-fat diet on the intestinal microbiota and small intestinal physiology before and after the onset of obesity. Biochimie, 141, 97-106. 
  2. Fontana, L., Partridge, L., & Longo, V. D. (2010). Extending healthy life span--from yeast to humans. Science (New York, N.Y.), 328(5976), 321–326. https://doi.org/10.1126/science.1172539
  3. Johnson, R. K., Appel, L. J., Brands, M., Howard, B. V., Lefevre, M., Lustig, R. H., Sacks, F., Steffen, L. M., Wylie-Rosett, J., & on behalf of the American Heart Association Nutrition Committee of the Council on Nutrition, Physical Activity, and Metabolism and the Council on Epidemiology and Prevention. (2009). Dietary sugars intake and cardiovascular health: A scientific statement from the American Heart Association. Circulation, 120(11), 1011-1020. https://doi.org/10.1161/CIRCULATIONAHA.109.192627
  4. Jones, A. D., Hoey, L., Blesh, J., Miller, L., Green, A., & Shapiro, L. F. (2016). A Systematic Review of the Measurement of Sustainable Diets. Advances in nutrition (Bethesda, Md.), 7(4), 641–664. https://doi.org/10.3945/an.115.011015
  5. man, W. (2011, March). The 4-Hour Body? Not so much. Harvard Business Review. Retrieved from https://hbr.org/2011/03/the-4-hour-body-not-so-much
  6. Kolic, J., Sun, W. G., Cen, H. H., Ewald, J. D., Rogalski, J. C., Sasaki, S., Sun, H., Rajesh, V., Xia, Y. H., Moravcova, R., Skovsø, S., Spigelman, A. F., Manning Fox, J. E., Lyon, J., Beet, L., Xia, J., Lynn, F. C., Gloyn, A. L., Foster, L. J., … Johnson, J. D. (2024). Proteomic predictors of individualized nutrient-specific insulin secretion in health and disease. In Cell Metabolism (Vol. 36, Issue 7, pp. 1619-1633.e5). Elsevier BV. https://doi.org/10.1016/j.cmet.2024.06.001
  7. M. S., Laurienti, P. J., & Burdette, J. H. (2014). Brain network reconfiguration in response to focal visual stimulation. The FASEB Journal, 28(1_supplement), 381.6. https://doi.org/10.1096/fasebj.28.1_supplement.381.6
  8. Layman, D. K., Clifton, P., Gannon, M. C., Krauss, R. M., & Nuttall, F. Q. (2008). Protein in optimal health: heart disease and type 2 diabetes. The American journal of clinical nutrition, 87(5), 1571S–1575S. https://doi.org/10.1093/ajcn/87.5.1571S
  9. Paoli, A., Rubini, A., Volek, J. S., & Grimaldi, K. A. (2013). Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. European journal of clinical nutrition, 67(8), 789–796. https://doi.org/10.1038/ejcn.2013.116
  10. an, L. M., Smith, S. R., Burton, J. H., Martin, C. K., Il'yasova, D., & Ravussin, E. (2018). Metabolic slowing and reduced oxidative damage with sustained caloric restriction support the rate of living and oxidative damage theories of aging. Cell Metabolism, 27(4), 805-815. https://doi.org/10.1016/j.cmet.2018.02.019
  11. Remer, T., Kalotai, N., Amini, A. M., Lehmann, A., Schmidt, A., Bischoff-Ferrari, H. A., Egert, S., Ellinger, S., Kroke, A., Kühn, T., Lorkowski, S., Nimptsch, K., Schwingshackl, L., Zittermann, A., Watzl, B., Siener, R., & German Nutrition Society (2023). Protein intake and risk of urolithiasis and kidney diseases: an umbrella review of systematic reviews for the evidence-based guideline of the German Nutrition Society. European journal of nutrition, 62(5), 1957–1975. https://doi.org/10.1007/s00394-023-03143-7
Back to blog

Leave a comment

Please note, comments need to be approved before they are published.