Every few months, a new viral diet takes over TikTok, promising to completely upend everything you thought you knew about losing weight. Most recently, a healthy eating plan called the 90-30-50 diet has made the rounds for its simple solution to beating a stubborn scale. Dietitian Courtney Kassis, RD, LDN, who created the viral 90-30-50 diet, shares on TikTok that the three-pronged plan helped her lose 15 pounds within two months and keep the weight off for a year. But what do experts have to say about it?
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What is the 90-30-50 diet?
A simple formula for optimizing nutrition, the approach requires dieters to eat 90 grams of protein, 30 grams of fiber, and 50 grams of healthy fats each day.
Trista Best, RDN, LD, a registered dietitian at The Candida Diet, tells Best Life that the 90-30-50 diet has one key feature that sets it apart from other weight loss diets popular on social media: “Following the 90-30-50 method does not create a calorie deficit as most diets do, but focuses rather on consuming a significant amount of these three nutrients.”
For some, this may not only yield results but also create a healthier relationship with food by de-emphasizing calorie restriction.
“As a dietitian, new diet trends generally make me want to cringe, but I can stand behind this one,” says Shelley Balls, RDN, LDN, a registered dietitian and nutritionist for Consumer Health Digest. “I say this because the 90-30-50 diet concept can promote nutrition and overall health while still keeping things simple, sustainable, evidence-based, and nonrestrictive.”
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What happens when you eat these particular quantities of nutrients?
90 grams of protein
First, let’s get this out of the way: Different people require different amounts of various nutrients depending on factors like age, sex, body weight, and more. Like striving for 10,000 steps per day as a goalpost for daily exercise, the 90-30-50 diet offers an approximation of nutritional goals worth aspiring to.
“Consuming 90 grams of protein throughout the day encourages you to consume protein in every meal and snack, which is a great way to promote satiety and decrease food cravings throughout the day,” explains Balls. “Research shows a nutrient-dense breakfast in the morning, which includes adequate protein intake, helps decrease calorie intake throughout the day.”
However, she notes that some people should talk to their doctors before substantially increasing their protein intake: “A population that may want to talk to their doctor before hopping on this diet trend is those with kidney disease, as excess protein could have negative outcomes.”
30 grams of fiber
Eating more fiber is crucial to weight loss, helping to fill you up and reducing sudden spikes in blood glucose levels that can ultimately cause food cravings.
“Aiming to get 30 grams of dietary fiber (which is right in between the male/female recommendations) is a great way to promote your intake of whole foods such as vegetables, whole grains, and fruits,” says Balls. “Dietary fiber helps decrease your risk of a myriad of health conditions and promotes a feeling of fullness aiding in weight management. Certain types of dietary fiber also provide prebiotics which are needed to maintain and promote a healthy gut microbiome.”
A 2015 study published in the journal Annals of Internal Medicine found that by simply adding 30 grams of fiber to your daily diet, you can lose weight, lower your blood pressure, and reduce your diabetes risk.
Chris Mohr, PhD, RD, fitness and nutrition advisor at Barbend, adds that eating a high-fiber diet can also promote broader gut health by promoting regularity, preventing constipation, and supporting a healthy gut microbiome.
50 grams of healthy fats
When you’re hoping to shed pounds, dietary fats are not the enemy. In fact, consuming healthy monounsaturated fats from foods like avocados, olive oil, fatty fish, and nuts can help you lose weight.
“Healthy fats are essential for many biological processes such as fat-soluble vitamin absorption, hormone health, brain health, disease prevention, and supports a healthy immune system,” says Balls. “Swapping solid fats for healthy fats has been shown to have so many health benefits, including improved blood sugar control, lowers blood cholesterol levels, and promotes heart health. Healthy fats have been shown to be anti-inflammatory and can help with weight loss.”
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Does the 90-30-50 diet really work?
According to Balls, the 90-30-50 diet has the potential to be “very effective for weight loss, as long as it’s paired with regular physical activity”—ideally, at least 150 minutes of aerobic exercise per week, plus additional strength training.
“This diet has the potential to promote a balanced intake of essential nutrients,” says Mohr. “Eating enough protein supports muscle repair and growth, healthy fats are needed for hormone production and nutrient absorption, and fiber helps with digestive health. Emphasizing all three macronutrients not only supports weight loss but also ensures the body receives the necessary nutrients for long-term health. Quality grains would be a nice addition to provide additional energy and supportive nutrients.”
However, Best notes that some people may find this plan difficult to sustain long-term: “This is primarily due to the rigidity required in eating that may cause some to feel overly restricted, [which] may lead to rebound weight gain once stopped.”
She adds that while the 90-30-50 diet is likely to improve your overall nutritional quality, some people may need to focus more directly on calories to see results on the scale.
Talk to your doctor or a nutritionist to learn more about sustainable means for maintaining a healthy weight and to find out if the 90-30-50 plan—or some variation calibrated to your body’s specific needs—can help you reach your weight loss goals.
