30/30/3 diet method for women: It’s time to focus on protein and fibre, not weight-loss plans

Healthy diet tips for women: The 30/30/3 diet method refers to having 30 gm of protein in your first meal, 30 gm of fibre throughout the day, and 3 probiotics foods everyday (Image: Pexels)

• Dr Amy Shah's 30/30/3 method: 30g protein, 30g fiber, 3 probiotic foods daily
• Benefits include better mood, sleep, digestion, energy, and hormone balance
• Method focuses on healthy eating, not dieting or food exclusion

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When it comes to women’s fitness, the focus for the longest time has been on healthy diets and weight-loss plans. Little or no attention has been paid to becoming stronger or increase stamina. This is what led a leading expert in nutrition, Dr Amy Shah, a double-board-certified medical doctor, to share her “30/30/3” method in her new book, Hormone Havoc.

What is 30/30/3 diet method for women?

In a podcast with Mel Robbins, Dr Shah shared that the 30/30/3 rule is “grounded in research and a simple framework that anybody can do and it’s going to change your life.” According to her, it is simply having 30 gm of protein in your first meal, 30 gm of fibre throughout the day, and 3 probiotics foods everyday.

30/30/3 diet benefits

Dr Shah’s new book lists the benefits of the method. These include: “improved mood and less anxiety, better sleep, healthy digestion, higher libido, sharper thinking, diminished hot flashes and night sweats, a fitter figure, including around your waist, greater energy, less fatigue, and more.”

Also read | Diet tips: Wholesome Indian meals that support women’s health, energy, balance

This simple framework is not about excluding foods and neither does it promote dieting. It’s rather about eating healthy foods to meet your body’s nutritional requirements. As Dr Shah said on the podcast. "The combination of protein and fibre is the perfect food for your gut bacteria.”

Best protein-rich foods

Dr Amy suggested some excellent sources of protein. These include:

Eggs: They are go-to fast protein, versatile, and have 6 gm of protein.

Cottage cheese: They are 30 gm of protein in a cup. Add fruits and dates to make a parfait. Drizzle honey for taste.

Chicken breast: They give you 26 gm of protein in one serving.

Lentils: They are 18 gm of protein in one serving. They are inexpensive and easy to cook.

Also read | 7 essential nutrients every woman needs after crossing 40 to stay healthy and fit

Healthy foods with high fibre

Fibre is essential for the gut, and Dr Amy said that every additional 10 gm can increase longevity by 10 per cent. Her recommendations for fibre-rich foods include: 1 pear (6 gm), 1 cup of berries (8 gm), 1 carrot (4 gm), 1 kiwi (with the skin, 4 gm), 6 tsp hummus (6 gm), 1 tsp chia seeds (5 gm), 5 cups of black beans (8 gm), a serving of pistachios (13 gm).

According to Dr Shah, “Fibre not only promotes bowel movement, but also balances hormones, improves immune system, lowers inflammation, and increases longevity. It is the key to our gut-brain connection, and when you eat fibre, you’re improving your overall life.”

Probiotic foods in daily diet

Dr Amy said, “It adds healthy bacteria to our ecosystem.” Kimchi, kefir, miso, yoghurt, probiotic cottage cheese are examples of probiotic foods you should include in your diet. They lower inflammation and improve mood.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.