Health
What to Know About the 90-30-50 Diet Trend
Health Points
- The 90-30-50 diet emphasizes eating at least 90 grams of protein, 30 grams of fiber, and 50 grams of healthy fat daily to promote fullness and nutrient intake.
- This approach aims to stabilize blood sugar, reduce cravings, and encourage eating more whole, unprocessed foods.
- It’s important to personalize diet choices, as strict adherence or ignoring individual needs may not be safe for everyone, especially those with certain health conditions.
This eating pattern focuses on feeling satisfied with nutrient-rich foods, not just cutting calories or eliminating food groups.
Instead of tracking every macronutrient, this plan centers on minimum daily targets for protein, fiber, and unsaturated fats.
“The premise of this diet is that you eat (at least) 90 grams of protein, 30 grams of fiber and 50 grams of healthy fat each day,” Frances Largeman-Roth, registered dietitian and author, tells TODAY.com.
Dietitians explain that following these minimums can increase fullness and help with stable energy, but a strict focus on these numbers might lead to missing other nutrients or consuming too few calories.
“The idea is that higher (amounts of) protein, fiber and healthy fat increase satiety, stabilize blood sugar and help preserve lean mass, which can indirectly support weight management,” says Erin Palinski-Wade, registered dietitian.
While it can help some manage hunger and reach for more whole foods, experts emphasize that meal plans must be tailored to each person, especially for those with conditions like kidney issues or digestive challenges.
If you’re interested in the 90-30-50 diet, remember to increase fiber gradually and drink enough fluids to avoid discomfort.
This method can be a helpful framework for many, but it’s best to consult your healthcare provider to ensure it’s right for your needs.
Prioritize balance and make food choices that support your unique health journey.
