When a diet trend goes viral on social media, the comment section is typically evenly split between skeptics and supporters. But when Philadelphia-based dietitian Courtney Kassis, RD, first introduced the 90-30-50 diet plan on Instagram and TikTok in May 2023, the majority of her 500,000 followers were on board.
Kassis consumed at least 90 grams of protein, 30 grams of fiber, and 50 grams of anti-inflammatory fats every day for two months straight. After losing 15 pounds during this trial period (more weight loss than she experienced in two years) and other health benefits, she created a similar plan for her followers to try.
“I developed the 90-30-50 method after experiencing my own struggles with weight loss for two years, despite adhering to the conventional ‘eat less, move more’ philosophy,” Kassis tells WH. The 90-30-50 plan promotes blood sugar balance, hormone regulation, reduced inflammation, and overall, improved metabolic health, she says, and describes it as “the 12-3-30 of nutrition.”
Diets aren’t one-size-fits all, and 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’s what experts want you to know before trying it.
Meet the experts: Courtney Kassis, RD, is a registered dietitian, creator of the 90-30-50 method, and founder of Balanced Roots Nutrition. Kouka Webb, RD, is a Japanese-British dietitian in the ICU of a New York-based hospital. Brigitte Zeitlin, RD, is a dietitian, women’s health coach, and founder of BZ Nutrition.
What is the 90-30-50 diet plan, exactly?
The approach involves 90 grams of protein, 30 grams of fiber, and 50 grams of healthy, anti-inflammatory fats (minimum!) per day, according to Kassis. “Together, these nutrients keep metabolism up, cravings down, and support overall metabolic health,” she says.
The method is designed for anyone seeking to improve their health and feel their best, whether you’re facing challenges with weight management, metabolic health, or chronic conditions, Kassis says. She 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’s worth noting that this is anecdotal evidence of the method, and results will likely look different for everyone.
Examples of foods that fit into the plan include:
- Protein: chicken, beef, eggs, pork, turkey, Greek yogurt, cottage cheese
- Fiber: leafy greens, broccoli, cauliflower, chia seeds, flax seeds, almonds, chickpeas
- Healthy fats: nuts and nut butter, seeds, avocado, olive oil
A sample day might look like:
- Breakfast: Raspberry protein chia pudding
- Lunch: Greek chicken chickpea mason jar salad
- Snack: Pumpkin pie Greek yogurt
- Dinner: One pan of edamame, beef, and cucumber
If you follow this 90-30-50 example, your daily total will be 128 grams of protein, 54 grams fiber, and 58 grams of healthy fats. (And don’t worry, it’s OK to go over the recommended limits.)
Keep your body happy—and healthy!—with the Women’s Health+ Anti-Inflammatory Nutrition Guide.
One of Kassis’ clients was reportedly able to improve her type 2 diabetes after three months of following the 90-30-50 method, she says. “In two months, this client had lost 13 pounds and her A1C [average blood sugar] reduced from 12.5 percent to 6.4 percent over three months,” Kassis says. The client also noticed an increase in energy levels, and her doctor told her that she could reduce her diabetic medications from twice a day to once daily, Kassis shares.
Does the 90-30-50 diet plan have any legit benefits?
It could help preserve muscle mass.
The method encourages you to consume more protein, which is crucial for muscle growth and repair, Kassis says. It’s also the most satiating nutrient, which keeps you full and helps curb cravings, she says. FYI, aiming for 25 to 30 grams of protein per day can be helpful for muscle maintenance and growth.
“Lean 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,” Kassis says. Plus, the combo of protein-packed meals and resistance training may help prevent muscle loss, per a 2018 study published in Nutrients. In short, there’s little harm in adding more protein to your diet (and staying active while doing it!).
It may help with blood sugar, digestion, and satiety.
Women should aim to consume at least 25 grams of fiber daily, per the Academy of Nutrition and Dietetics. And on the 90-30-50 plan, you’ll exceed that goal.
Getting enough fiber in your diet is associated with improved digestion, better blood sugar control, and improved metabolism, according to the National Institutes of Health (NIH)—plus, it keeps you fuller for longer, so meeting that 30 gram threshold can only benefit your health.
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 says. Eating whole, unprocessed foods will aid in smoother digestion and prevent digestive issues. Whole foods contain fiber, which promotes bowel regularity and a healthy gut environment. “This ensures that food moves smoothly through the digestive tract,” Kassis says.
You might even get an energy boost.
The 90-30-50 plan can help you stay energized throughout the day, Kassis says. “By consuming appropriate amounts of fiber, proteins, and fats, the body has a sustained energy source, preventing crashes,” Kassis says. The body needs large quantities of macronutrients to support energy needs and physiological requirements, according to a 2023 study published in StatPearls. For more energy, it’s best to prioritize whole foods and beverages including fruits, vegetables, legumes, whole grains, nuts, and seeds, per the study.
You could lose weight as a result.
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. First, protein can keep you fuller for longer and may reduce your caloric intake, she says. Additionally, “the high fiber content of the plan can also promote fullness, regulate blood sugar, and support gut health—all of which aids in weight management,” she says.
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.
While weight loss 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.
As good as it sounds, there are definitely some potential risks to 90-30-50 to consider.
While the 90-30-50 method is generally safe for most people, you may experience digestive discomfort from high protein intake, especially if you’re 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.
The same goes for fiber. “While fiber is important for gut health, suddenly increasing fiber intake without consuming enough water can cause GI distress like bloating, gas, or constipation,” Webb says. To help, slowly increase fiber intake and drink plenty of water alongside it.
Additionally, 90 grams of protein daily may be too much and potentially cause kidney strain for some people, says Webb. “For 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,” she says.
If you have a history of disordered eating 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’ll 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. People who are pregnant or breastfeeding should also discuss this plan with their gynecologist as well as a dietitian ahead of time.
Here’s how to try the 90-30-50 method safely.
Figure out your individual caloric needs.
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 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.
Meal prep on your own or follow a set meal program.
Planning meals to hit your 90-30-50 target can be overwhelming, but it doesn’t have to be. (The Women’s Health High-Protein Meal Prep Manual can help you identify go-to meals that’ll help you reach your goals, and there are many other diet plans online you can follow that fit your tastes and needs.)
Kassis also created a 4-Week Fall Reset Program to help you follow the 90-30-50 method, and it’s complete with a full macronutrient breakdown and a weekly grocery list, she says. “The recipes featured are designed to be meal prep-friendly, helping members adhere to the plan more easily,” she adds.
You can find user-friendly recipes on Kassis’ Instagram—she posts weekly meal ideas with easy-to-follow steps and ingredient lists. Some fan favorites include mango coconut protein oats, a chicken coleslaw salad, and raspberry protein chia pudding.
Combine the 90-30-50 method with strength training.
On its own, the 90-30-50 method promotes an increase in muscle mass. But, when paired with a balanced exercise routine, you may experience a more well-rounded transformation. “Combining the 90-30-50 Method with 4-5 days of strength training, aiming for 30-45 minute sessions can help increase lean muscle mass and further enhance metabolic health,” Kassis says. Pilates, hot yoga, and weight training are all recommended options.
If the method feels super overwhelming, start small and work up to it over time.
Breaking down your daily goals into specific meal targets will make it easier to conceptualize and execute the plan, Zeitlin says. “Instead 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,” she says. Similarly, you might plan for 15 grams of heart-healthy fats per meal, 5 grams per snack, 5 grams of fiber with each snack, and 8-9 grams with every meal. Think: nuts, seeds, and avocados for healthy fats, and almonds and chickpeas for fiber.
Also, don’t expect the 90-30-50 method to transform your health overnight. Try it for 2-3 weeks and see how you feel, Zeitlin suggests. “See if it blends with your work, social, and family life easily enough for you to maintain it,” 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’ll know right away if it works for you.
Meguire Hennes is a freelance lifestyle journalist specializing in fashion news, celebrity style, dating, and wellness (her Libra moon won’t 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’s not debunking a new TikTok wellness trend or praising Zendaya’s 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.
