The 30/10 weight loss program combines diet, accountability, health coaching, and behavior medication into an individualized weight loss plan. You'll have an initial consultation to find the right eating plan for you, receive weekly check-ins (weigh-ins and body mass measurements), and have a health coach to keep you on track during your journey. Accountability is key with the 30/10 program, and you'll visit a 30/10 weight loss center near you as part of that accountability.
Foods and Menus
The 30/10 weight loss plan is a very low-calorie (about 800 calories per day), high-protein, low-carb program. You'll eat a healthy protein-rich dinner, and meal replacements for the rest of your meals. The meal replacements are included when you sign up, and come as a powder you can mix with water or in bar form. Once you're a 30/10 member, you'll also have access to healthy 30/10 recipes. A typical eating plan when following the 30/10 diet may include:
Breakfast: Meal replacement powdered shake
Snack: Powdered drink or 30/10 bar
Lunch: 30/10 powdered shake with 1 cup of non-starchy vegetables
Dinner: 2 to 3 ounces of lean chicken or fish with 1 cup of non-starchy veggies
Post dinner: 30/10 vitamin supplements
The 30/10 promise is you'll lose 30 pounds in just 10 weeks. That's 3 pounds per week, which makes sense since very low-calorie diets generally yield a weight loss rate of about 3 to 5 pounds weekly.
Who the Diet Is Best For
Because the 30/10 weight loss plan is a very low-calorie, low-carb program designed for rapid weight loss, it works best for people who have large amounts of body weight (and fat) to lose. The diet might be acceptable for obese individuals who can significantly lower disease risks by shedding weight as quickly as possible
The 30/10 plan is expensive, and not everyone is willing to pay thousands of dollars to lose weight rapidly by eating very few calories. The average cost to lose 30 pounds on the 30/10 program is about $3,000. This is for a 10-week weight loss duration. You generally have a week to change your mind and get a refund but may have a lot of upfront costs.
Pros and Cons
You can reap rapid weight loss benefits by following the 30/10 plan, which lowers your risk for chronic disease (such as heart disease and diabetes) if you're overweight or obese, but drawbacks exist as well. Very low-calorie diet should be followed under medical supervision, as unpleasant (or dangerous) side effects can occur. These may include gallstones, nausea, diarrhea, constipation and fatigue, says the National Institute of Diabetes and Digestive and Kidney Diseases.
Customer reviews are mixed when it comes to the 30/10 weight loss plan. Many clients are skeptical of the program saying 30/10 health coaches aren't necessarily qualified, the powdered shakes (meal replacements) and bars don't taste great, and the program isn't a long-term healthy weight management strategy. However, other clients give rave reviews, saying the program helped them shed large amounts of weight and body fat in short periods.
Is the 30/10 Diet Right for You?
Always chat with your doctor before beginning a very low-calorie weight loss program, such as the 30/10 plan. Because you may have to pay much of program cost upfront, consider all pros and cons carefully before signing up. Be aware you may experience negative side effects when following the 30/10 plan, and very low-calorie diets (and weight loss plans providing high volumes of meal replacements) aren't necessarily sustainable long term.
But if you would benefit from rapid weight loss and reduced disease risks associate with it, ask your doctor if the 30/10 program (or a medically supervised weight loss program at your doctor's office) is a good fit for you.