Social media health trends trickle into our feeds virtually every week, and right now one of the most hotly debated diets that’s making waves is the 90-30-50 diet. The brainchild of American wellness influencer and dietician Courtney Kassis (@dieticianwithtwins) who originally created the plan to support her Hashimoto’s autoimmune disease diagnosis and subsequent health and weight loss struggles has grown quite a TikTok following. The idea is centred around three magic numbers; 90-30-50 with each number referring to a specific nutrient and the numerical targets to attain for optimum health.
Forget calorie counting
In a nutshell, the number-focused method instructs advocates to eat 90g of protein, 30g of fibre and 50g of healthy fats everyday. The most notable aspect of the diet is that it shuns food restriction and calorie counting, instead prescribing fixed levels of core nutrients that your body’s naturally craves to help it function optimally. In the long run, the idea is that eating according to this specific number balance will help to balance hormones, regulate blood sugar, normalise metabolism and supercharge, with zero deprivation.
We all come in different shapes and sizes, and nutritional therapy largely works off the premise that what might work for one person, might not work for the next, because there are lots of factors that need to be taken into consideration. Weight, age, medical history, physical activity levels and lifestyle are key components in deciphering the best eating plan to match long term health goals and you should always seek advice from a qualified nutrition specialist before starting a new diet - especially if you have any health conditions. Having said that, even though the quantities that the 90-30-50 recommends are a blanket guideline, the tried and tested approach packages up the crucial nutrient groups (protein, fibre and healthy fats) which form the cornerstone of good nutrition, so focusing on hitting the number goals could be a motivational way to make better food choices.
Power up with protein
Protein is a key macronutrient that’s needed to support hormone production, weight loss and muscle growth and repair so it’s no surprise that it’s a focal point of the 90-30-50 diet. It’s especially important to replenish protein post-exercise in order to bounce back from your workout quicker. The official guidelines state we should consume 0.8g of protein per kilo of bodyweight, however this is generally considered an outdated formula and your daily intake should really fall somewhere between 1.2g and 2g depending on your age and daily activity levels.
Scour the supermarket shelves and you’ll find a ton of protein-enhanced foods from ready meals to breads and even ice cream. In theory these might sound like an easy shortcut to ace the daily quota but protein packaged foods often have unnatural ingredients added to them. Always read food labels and avoid products with an extensive list of unfamiliar ingredients as these are probably just ultra processed foods masquerading as health heroes.
Protein variety is paramount, with one study highlighting that eating protein from a range of sources helped to improve heart health. Chicken, meat, eggs, dairy products, legumes and fermented foods like tempeh and tofu are great dietary go-to options.
Fill up on fibre
According to top food scientist Tim Spector, over 90% of people in the UK and US aren’t getting the recommended 30g of fibre per day with the average intake thought to sit around 20g. Low levels of fibre drives poor gut health - more specifically, people who are fibre deficient have fewer beneficial microbes and less diversity which is a key factor in abdominal issues like gas and bloating but also in the onset of chronic disease. In fact, studies show that eating more fibre is linked with a lower incidence of heart disease, type two diabetes, and certain types of cancer. Beans, lentils, Brussel sprouts, broccoli, oats and brown rice are all incredible sources of fibre that will help you easily obtain the daily quota.
Eat fat to lose fat
Fats, (we’re talking about the good types - not nasty trans fats found in takeaways and pre-packaged foods) but those found in olive oil, oily fish, avocado and nuts and seeds are a source of essential fatty acids which the body cannot manufacture itself. Healthy fats called monounsaturated and polyunsaturated fats are needed to support brain health, hormones, weight loss and joint health.
There are no specific recommendations for monounsaturated and polyunsaturated fats but UK guidelines state that our total fat intake should not exceed 35% of our total daily energy needs, (roughly 2,000kcal for women and 2,500kcal for men), This percentage roughly falls within the range recommended in the 90-30-50 diet, and focusing on a balanced diet should ensure that you get enough healthy fats.
What to eat in a day on the 90-30-50 diet
Breakfast
Scrambled egg on toast
2 scrambled eggs topped with 2 tbsp mixed seeds, 80g steamed spinach, 3 grilled cherry tomatoes and 1 slice of seeded toast
Morning snack
Fruit & nut yoghurt
Small pot of plain Greek yoghurt with 1 tbsp almonds and 2 tbsp blueberries
Lunch
Chicken stir-fry with quinoa
100g chicken breast with mixed stir-fried vegetables served with 60g quinoa
Afternoon snack
Protein smoothie
180ml milk blended with 1 scoop of protein powder, 20g oats, 1 tbsp flaxseed and 2 tbsp flaxseed, 1 banana and 2 tbsp mixed berries
Dinner
Palm-sized grilled salmon fillet served with 100g medley of mixed peppers and 200g kale.
