Another day, another TikTok-born dieting trend. The latest is the 90-30-50 method, which is generating conversation in the health and wellness community.
Understanding dietary approaches can be overwhelming, especially with the plethora of options available. One notable trend comes from Philadelphia-based registered dietitian, Courtney Kassis, who introduced the 90-30-50 method after testing it in her own life.
This method focuses on daily nutritional targets: a minimum of 90 grams of protein, 30 grams of fiber, and 50 grams of healthy fats. These simple yet impactful guidelines promise to improve metabolic health, regulate blood sugar, and support overall wellbeing.
Each element within the method plays a crucial role. For instance:
- Protein: Essential for muscle growth and repair, Kassis emphasizes a heightened intake of at least 90 grams. Common sources include chicken, Greek yogurt, eggs, and cottage cheese.
- Fiber: The method promotes consuming at least 30 grams, which can be sourced from leafy greens, chia seeds, and legumes that support digestion and promote satiety.
- Healthy Fats: Aiming for a minimum of 50 grams helps reduce inflammation in the body, with sources like avocados, nuts, and olive oil being recommended.
Besides supporting weight loss, the 90-30-50 method aims to prevent energy fluctuations and food cravings due to sustained energy release from balanced macronutrient consumption. This can be vital for those trying to maintain a healthy lifestyle.
However, Kassis advises that anyone considering this diet should consult with a healthcare professional, especially individuals with a history of disordered eating or specific health concerns regarding protein intake.
If you’re interested in trying the 90-30-50 method, Kassis also provides meal prep examples on her social media, making it easier to visualize how this dietary approach works.
While trends come and go, having a structured plan like the 90-30-50 method could be a sustainable choice for those looking to enhance their health and weight management strategies.
Source: Body+Soul
