The 90/30/50 Method: Can This TikTok Trend Really Help You Lose Weight, or is it Just Another Fad?

Social media is full of nutrition trends, some even harmful. When a new diet trend comes along, it’s essential to question it. The following article explores the 90/30/50 method and whether it helps with weight loss or is just another fad.

What is the 90/30/50 Diet?

The 90/30/50 diet focuses on consuming specific amounts of certain food groups each day, namely protein, fiber, and fats. The 90/30/50 diet is broad - it recommends 90 grams of protein, 30 grams of fiber, and 50 grams of healthy fats each day, regardless of individual needs. 

Overview of the 90/30/50 Plan

To assess their validity, let’s compare the 90/30/50 recommendations to the U.S. Dietary Guidelines for Americans (DGA). The DGA are evidence-based standards that include recommendations for healthy eating at every stage of life.. 

The DGA provide recommendations based on a variety of factors, including acceptable macronutrient distribution range (AMDR) and recommended dietary allowance (RDA):

• Acceptable macronutrient distribution range: The AMDR expresses dietary recommendations in the context of a complete diet. It is a range of recommended intakes for carbohydrates, fats, and proteins that are associated with a reduced risk of chronic disease. For example, the AMDR for protein for adults is 10-35% of total daily calorie.

• Recommended dietary allowance: The RDA is the average daily amount of a nutrient that meets the needs of almost all healthy people (97-98%) in a particular group. The RDA applies to both macro- and micronutrients.

90 Grams of Protein

First, we’ll take a look at the 90/30/50 method’s protein recommendation of 90 grams of protein per day.

According to the DGA, the AMDR for protein for both females and males aged 19 and up is 10-35% of calories. For someone eating 2,000 calories per day, this amounts to 50-175 grams of protein. 

The DGA also lists the RDA for protein for people aged 19 and up. The RDA is 46 grams for females and 56 grams for males. While this is listed in the dietary guidelines as a single gram amount, sources such as the Mayo Clinic use 0.8 grams of protein per kilogram of body weight to calculate the RDA. For example, someone who weighs 165 pounds (75 kg) would need 60 grams of protein per day.

As you can see, the 90 grams of protein recommended by the 90/30/50 diet fall within AMDR for protein; however that recommendation is above the RDA set by the DGA. 

Remember that the RDA is the amount of protein needed to prevent deficiency for the average sedentary adult.The specific amount of protein someone consumes will depend on their lifestyle, health needs, and goals. For example, individuals who exercise regularly, are older than 40, or have wounds that need healing will have higher protein needs. Therefore, the 90 gram recommendation may be a reasonable intake depending on your individual situation. A Season registered dietitian can help you determine your individual protein needs.

People with kidney disease or other health conditions should follow the protein recommendations from their healthcare team.

30 Grams of Fiber

According to the DGA, females 19 and older should eat 22-28 grams of fiber per day, whilemales 19 and older should consume 28-34 grams per day. So, someone consuming 2,000 calories per day should eat 28 grams of fiber—close to the 90/30/50 recommendation. 

Fiber has many health benefits. Since many people in the United States do not meet fiber recommendations set by the DGA, working up to 30 grams per day could be beneficial for healthy adults. 

50 Grams of Healthy Fats

According to the DGA, the AMDR for fat is 20-35% of calories for both females and males. That would be about 44-78 grams of fat based on a 2,000-calorie per day diet.

Note that the 90/30/50 method’s recommendation of 50 grams of healthy fats does fall within this range. However, “healthy fats” is not clearly defined. The DGA recommends limiting saturated fat and avoiding trans fat. 

The Dietary Guidelines for Americans (DGA) emphasizes unsaturated fats (both polyunsaturated and monounsaturated) over saturated fats due to their associated health benefits, such as improved heart health and better cholesterol levels. This prioritization guides dietary recommendations for fat consumption and food choices.

For reference, the DGA has set a limit on saturated fats as less than 10% of total daily calories, primarily due to its association with increased cardiovascular disease risk. For a 2,000 calorie diet, that would be about 22 grams of saturated fat per day or less.

Evaluating the Claims of the 90/30/50 Diet

Nutritional Basis

Protein for Muscle Building and Satiety

Meeting protein needs is essential for your body to function properly. Protein sources include meats, poultry, fish, eggs, dairy, soy, legumes, and nuts.

Protein is the building block of bones, muscles, and cartilage. Therefore, you need protein to help build and maintain muscle mass. This is important because optimizing muscle mass can help with weight management. Getting enough protein has also been shown to help minimize muscle loss due to age (sarcopenia).

Research suggests that protein can also help you feel full. Protein leads to the release of certain hormones that control satiety, or feelings of fullness. Therefore, eating more protein may support weight management. 

Fiber for Digestive Health, Cholesterol, Blood Sugar, Weight Management

Dietary fiber is found in plant foods including whole fruits, vegetables, legumes, nuts, seeds and whole grains. It can also be isolated and added to processed foods and fiber supplements. 

Fiber provides a variety of health benefits. Let’s explore.

Digestive Health

Fiber is a carbohydrate that cannot be broken down by the body. It either passes through the digestive system unchanged (insoluble fiber), or is fermented by intestinal bacteria in the colon (soluble fiber).

Certain types of fibers are fermentable, meaning they provide food for the bacteria in the gut. Fermentation produces a fatty acid called butyrate, which has potential health benefits including increased immune system defense and decreased inflammation.

Fiber also supports bowel regularity. Soluble fiber absorbs water and adds bulk to stool. Insoluble fiber passes through the intestines intact and is fermented by intestinal bacteria. This process draws water into the intestines and helps relieve constipation.

Cholesterol, Blood Sugar, Weight Management

Studies show that fiber can help lower markers for cardiovascular disease, including low-density lipoprotein (LDL) cholesterol, often referred to as “bad” cholesterol. High levels of LDL cholesterol are associated with an increased risk of heart disease. Water-soluble fibers such as beta-glucan found in oats and barley appear to have some of the greatest benefits on heart health.

Fiber in whole grains may also help lower the risk of type 2 diabetes. Fiber slows glucose (sugar) absorption. This helps lessen spikes in blood sugar and may support weight management.

Following the 90/30/50 trend may encourage people to eat more fiber.

Healthy Fats for Energy and Hormone Production

As discussed above, the 90/30/50 does not have a single specific definition for “healthy fats.”

Social media reveals different interpretations of “healthy fats.” However, most social media videos on the 90/30/50 method follow the Mediterranean Diet, emphasizing fat from olive oil, fish, and nuts. 

Social media videos on the 90/30/50 method discuss avoiding trans fats and limiting saturated fats, which is consistent with the overall recommendations from the DGA. Trans fats can be found in packaged foods and fried foods from restaurants. Saturated fats are from animal products and coconut and palm oils.

The body needs fats to make energy and absorb fat soluble vitamins. Fats are also required to produce certain hormones that your body needs to send messages.

Conclusion: Should You Try the 90/30/50 Diet?

The 90/30/50 diet can fit within the recommendations for protein, fiber, and healthy fat provided by the Dietary Guidelines. However, the 90/30/50 methods are more of a rule of thumb than an individualized plan.

Certain groups of people may need more or less of each of these nutrients. For example, someone with kidney disease may need less protein, while someone with digestive issues may be unable to tolerate 30 grams of fiber.

Always consult your healthcare provider before starting a new diet or making significant changes to your current diet. If you’re looking for a more personalized nutrition plan, consider working with a Season dietitian. Click here to see if your insurance will cover your visits!