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Protein has been having a major moment in the sun over the past few years\u2014being praised for helping build muscle<\/a> and keep you full all day long. But there are two other pieces to the satiation puzzle that can also help\u2014fiber and fats\u2014and the 90-30-50 diet plan encourages you to focus on all three of those macronutrients.<\/p>\n The approach involves eating 90 grams of protein<\/a>, 30 grams of fiber, and 50 grams of healthy, anti-inflammatory fats (minimum!) per day, and it was created by Philadelphia-based dietitian Courtney Kassis, RD, who first introduced the viral diet plan on Instagram and TikTok in May 2023. The method is designed for anyone seeking to improve their health and feel their best, whether you\u2019re facing challenges with weight management, metabolic health, or chronic conditions, she says. <\/p>\n Meet the experts: Courtney Kassis<\/a>, RD, is a registered dietitian, creator of the 90-30-50 method, and founder of Balanced Roots Nutrition<\/a>. Kouka Webb<\/a>, RD, is a Japanese-British dietitian in the ICU of a New York-based hospital. Brigitte Zeitlin,<\/a> RD, is a dietitian, women’s health coach, and founder of BZ Nutrition.<\/p>\n Kassis has had clients follow the 90-30-50 method and notice their symptoms improve for conditions like high blood pressure, PCOS, and type 2 diabetes after eating this way for three months. However, it\u2019s worth noting that this is anecdotal evidence of the method, and results will likely look different for everyone. <\/p>\n If your goal is to lose weight, you should always consult a doctor and\/or dietitian before starting a new plan. But if 90-30-50 aligns with your nutrition goals, here\u2019s what experts want you to know before trying it.<\/p>\n Is The 90-30-50 Method Effective For Weight Loss? <\/p>\n The 90-30-50 plan can help with weight loss, especially when it is part of a well-balanced, calorie-controlled diet, says Kouka Webb, RD, a New York-based dietitian who is not affiliated with the 90-30-50 method. Protein can keep you fuller for longer and may reduce your caloric intake. Additionally, \u201cthe high-fiber<\/a> content of the plan can also promote fullness, regulate blood sugar, and support gut health<\/a>\u2014all of which aids in weight management,\u201d she adds.<\/p>\n Fats can also provide long-lasting energy and help prevent spikes and crashes in blood sugar. By eating healthy fats, you can avoid overeating and binging caused by blood sugar dives, Kassis says.<\/p>\n While losing weight is highly individual and results vary, weight loss can occur in as little as one week, Kassis says, and you may notice physical changes around the two-month mark.<\/p>\n Related StoriesBenefits Of The 90-30-50 Method It could help preserve muscle mass.<\/p>\n The method encourages you to consume more protein, which is crucial for muscle growth and repair, Kassis says. (Aiming for 25 to 30 grams of protein per meal<\/a> is the sweet spot to reap those benefits!) \u201cLean muscle mass is the organ that protects us against almost every chronic disease, so instead of [only focusing on] weight loss, you should focus on muscle gain,\u201d she adds. <\/p>\n It may help with blood sugar, digestion, and satiety.<\/p>\n Women should aim to consume at least 25 grams of fiber daily, per the Academy of Nutrition and Dietetics<\/a>. And on the 90-30-50 plan, you\u2019ll exceed that goal. <\/p>\n Getting enough fiber in your diet is associated with improved digestion, better blood sugar control, and improved metabolism<\/a>, according to the National Institutes of Health<\/a> (NIH). Plus, it keeps you fuller for longer, so meeting that 30-gram threshold can only benefit your health. Fiber also promotes bowel regularity and a healthy gut environment. \u201cThis ensures that food moves smoothly through the digestive tract,\u201d Kassis says.<\/p>\n The 90-30-50 method also highlights a moderate intake of healthy fats, which can help slow down digestion and promote better nutrient absorption, Kassis says. Specifically, nuts, seeds, and avocados help you digest fat-soluble vitamins and minerals, making it easier for the body to absorb essential nutrients, she adds. <\/p>\n You might even get an energy boost.<\/p>\n The 90-30-50 plan can help you stay energized throughout the day, Kassis says. \u201cBy consuming appropriate amounts of fiber, proteins, and fats, the body has a sustained energy source, preventing crashes,\u201d Kassis says. The body needs large quantities of macronutrients to support energy needs and physiological requirements, according to a 2023 study in StatPearls<\/a>. For more energy, it\u2019s best to prioritize whole foods and beverages including fruits, vegetables, legumes, whole grains, nuts, and seeds, per the study. <\/p>\n Potential Risks Of The 90-30-50 Method It may come with some digestive problems.<\/p>\n While the 90-30-50 method is generally safe for most people, you may experience digestive discomfort from high protein intake, especially if you\u2019re not already getting a lot in your diet already, Kassis says. The key is to gradually introduce it into your meals and work up to the 90-30-50 ratio over time, if you need.<\/p>\n The same goes for fiber. \u201cWhile fiber is important for gut health, suddenly increasing fiber intake without consuming enough water can cause GI distress like bloating<\/a>, gas, or constipation<\/a>,\u201d Webb says. To help, slowly increase fiber intake and drink plenty of water alongside it. <\/p>\n It could impact your kidneys if you already have issues.<\/p>\n Additionally, 90 grams of protein daily may be too much and potentially cause additional kidney strain<\/a> for some people, says Webb. \u201cFor people with existing kidney issues, consuming high amounts of protein can potentially worsen their condition as they may have difficulty processing this surplus of protein,\u201d she says. <\/p>\n It’s not for everyone.<\/p>\n If you have a history of disordered eating<\/a> and\/or a diagnosed eating disorder, counting and keeping track of your food intake might be triggering and unhelpful. So, to be safe, always consult your doctor or a dietitian to see if this method is safe for you. They\u2019ll also take your medical history, current conditions, or medications into consideration, says dietitian Brigitte Zeitlin, RD, who is not affiliated with the 90-30-50 method. <\/p>\n People who are pregnant or breastfeeding should also discuss this plan with their gynecologist as well as a dietitian ahead of time. <\/p>\n How To Try The 90-30-50 Method SafelyFigure out your individual caloric needs.<\/p>\n First, identify your calorie and protein needs based on your age, weight, and activity levels, since this will look different for everyone, Webb says. You can do this by seeing a dietitian or even using an online calculator<\/a> to figure out your unique range. While experts are divided about how much protein is advised per day, one gram per pound of body weight per day can be a sweet spot to aim for. And calorie intake is personal, so to be safe, ask your doctor or dietitian for guidance.<\/p>\n Meal prep on your own or follow a set meal program.<\/p>\n Planning meals to hit your 90-30-50 target can be overwhelming, but it doesn\u2019t have to be. The Women\u2019s Health High-Protein Meal Prep Manual<\/a> can help you identify go-to meals that\u2019ll help you reach your goals, and there are many other diet plans online you can follow that fit your tastes and needs.<\/p>\n You can also find user-friendly recipes on Kassis\u2019 Instagram<\/a>\u2014she posts weekly meal ideas with easy-to-follow steps and ingredient lists. Some fan favorites include mango coconut protein oats<\/a> and a chicken coleslaw salad<\/a>.<\/p>\n Examples of foods that fit into the plan include:Protein: chicken, beef, eggs, pork, turkey, Greek yogurt, cottage cheeseFiber: leafy greens, broccoli, cauliflower, chia seeds, flax seeds, almonds, chickpeasHealthy fats: nuts and nut butter, seeds, avocado, olive oilA sample day of eating might look like:Breakfast: Raspberry protein chia pudding<\/a>Lunch: Greek chicken chickpea mason jar saladSnack: Pumpkin pie Greek yogurtDinner: One pan of edamame, beef, and cucumber<\/p>\n If you follow this 90-30-50 example, your daily total will be 128 grams of protein, 54 grams of fiber, and 58 grams of healthy fats. (And don\u2019t worry, it\u2019s okay to go over the recommended limits.) <\/p>\n On its own, this eating plan promotes an increase in muscle mass. But, when paired with a balanced exercise routine, you may experience a more well-rounded transformation. \u201cCombining the 90-30-50 Method with four to five days of strength training, aiming for 30- to 45-minute sessions, can help increase lean muscle mass and further enhance metabolic health,\u201d Kassis says. Pilates, hot yoga, and weight training are all recommended options. <\/p>\n Related StoriesIf the method feels overwhelming, start small and work up to it over time.<\/p>\n Breaking down your daily goals into specific meal targets will make it easier to conceptualize and execute the plan, Zeitlin says. \u201cInstead of just aiming for 90 grams of protein per day, aim for 25 grams at breakfast, lunch, and dinner, and 15 grams in your afternoon snack,\u201d she says. <\/p>\n Also, don\u2019t expect the 90-30-50 method to transform your health overnight. Try it for two to three weeks and see how you feel, Zeitlin suggests. \u201cSee if it blends with your work, social, and family life easily enough for you to maintain it,\u201d she says. After two weeks on it, do you feel energized? Or do you feel overwhelmed by the constant counting and tracking? Chances are, you\u2019ll know right away if it works for you. <\/p>\n Meguire Hennes is a freelance lifestyle journalist specializing in fashion news, celebrity style, dating, and wellness (her Libra moon won\u2019t let her settle on one beat). She received a B.A. in fashion studies from Montclair State University, and her words can be found in Bustle, The Zoe Report, Elite Daily, Byrdie, and more. When she\u2019s not debunking a new TikTok wellness trend or praising Zendaya\u2019s latest red carpet look, you can find her in yoga class, reading a cutesy romance novel, or playing Scrabble with her puppy in her lap.\u00a0<\/p>\n<\/p>\n