The 5-20-30 Weight Loss Method: What Is It, Effectiveness, As Per Experts

The 5-20-30 Method: The Diet

As per Dr. Preeti Nagar, dietitian at Noida International Institute of Medical Sciences College and Hospital (NIIMS), the 5-20-30 method for weight loss is a "dietary strategy."

"It helps individuals manage their body weight effectively and is focused on balancing the calorie intake, improving eating habits, and balancing meal portions," she says.

Breakdown of the 5-20-30 method:

5: Aim to include 5 fruits and vegetables in your diet each day. They are low in calories and high in fiber, which can temporarily reduce the appetite and keep you full. Fruits and vegetables are loaded with essential vitamins and nutrients that also fulfill the daily nutritional value.

20: Incorporate 20 grams of protein in each meal. Compared to the other nutrients, protein takes longer to digest and keeps you full for a longer time, helping you avoid snacking, especially junk food. An individual’s body burns more calories digesting protein than carbohydrates. Additionally, protein plays a major role in building muscle so it prevents muscle loss during weight loss. It helps to regulate hunger hormones which makes it easier to maintain a calorie deficit for weight loss.

30: Portion sizes should be such that each meal fulfills 30% of daily calorie intake. It is essential to be mindful of your calorie intake to avoid overeating and ensure a balanced distribution of calories throughout the day. One meal that is very high in calories takes a long time to digest and can accumulate fat in different parts of the body while even distribution of calorie intake makes it easier to digest.

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The 5-20-30 HIIT Workout Method

Dr. Ridhima Khamesra, nutritionist and health coach, explains the 5-20-30 form of HIIT, which accelerates fat burn around mid-section.

"Thenumbers5-20-30standfortheparticularexercise formatandindicatehowlongandrigorouseach sectionis," she adds.

It has three phases/ sections:

-5 seconds of high-intensity exercise (like sprinting or high-knee running)

-20 seconds of moderate-intensity exercise (such as brisk walking or light jogging)

-30 seconds of low-intensity activity (such as casual walking or Jaywalking).

"These are repeated in sets for 15-20 minutes and is a good workout for people with extremely busy routines. Dependingonhow fit you are youcaneithercontinue with sets or take small breaks between sets. Advanced exercisers may repeat till 10 cycles while beginners can start with 4 or 5 sets," Dr. Khamesra suggests.

After you are done with your sets, "endwitha5-minutecool-down. You can try walking or mild stretching and then deep breathing exercises," she adds.

Exercise alone cannot guarantee you good health and fitness. Dr. Khamesra recommends the following plan:

1. More plant-based foods.
2. Take lean proteins like paneer, soya, eggs, fish, chicken, etc. to counter the muscle wear and tear that happens in this workout.
3. Include at least 3 servings of fruit to get enough sugar in the form of fructose.
4. Have at least half to a full plate of salads before each meal.
5. Keep hydrated. Also include green juices (not fruit juices), smoothies and soups.
6. Avoid processed and ultra-processed food.
7. Try to restrict dairy.
8. Aim for 6-8 hours of sleep.

"The 5-20-30 is one of the most practical and effective weight loss techniques. So however busy you are you can try this with a proper diet and sleep to attain your weight loss goals and stay fit and healthy," wraps up Dr. Ridhima Khamesra.

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