The "30 rule" in weight loss typically refers to a dietary guideline that suggests allocating 30% of your daily caloric intake to fats. This rule emphasizes the importance of including healthy fats in your diet while maintaining a calorie deficit for weight loss.
Including moderate amounts of healthy fats in your diet can have various benefits, such as providing essential fatty acids, promoting satiety, and supporting nutrient absorption. Healthy fat sources include avocados, nuts, seeds, olive oil, fatty fish (like salmon or mackerel), and nut butters.
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However, it's important to note that the distribution of macronutrients (carbohydrates, proteins, and fats) in your diet may vary depending on your specific goals, dietary preferences, and individual needs. It's recommended to consult with a registered dietitian or a healthcare professional who can provide personalized guidance based on your unique circumstances. They can help you create a well-balanced and individualized meal plan that suits your goals and health requirements.