On TikTok and Instagram, a trend is all the rage: the 90-30-50 method. Created by American dietician Courtney Kassis, this formula is based on a simple principle, without any prohibited foods. It promises to help with weight loss while improving blood pressure, blood sugar control and daily vitality. But what is this program really worth? Decryption.
What is the 90-30-50 method and how to apply it?
The concept is based on three key figures to be achieved daily. This involves consuming 90 grams of protein, 30 grams of fiber and 50 grams of unsaturated fats. For the author of the method, these values constitute a floor for nutritional intake and not a rigid ceiling.
Concretely, the objective is to spread these intakes over the day, for example aiming for 25 to 30 g of protein per meal in order to preserve muscle mass. A typical day can be organized as follows:
- Breakfast: Greek yogurt and oatmeal.
- Lunch: a salad made with chicken and chickpeas.
- Dinner: lean meat with broccoli and a drizzle of olive oil.
Combined with a slight calorie deficit, this distribution helps to structure your plates around simple and visual benchmarks.
Slimming, blood sugar, energy: what are the expected benefits?
According to feedback, following this pattern for a few weeks would allow you to notice an increase in concentration and a significant reduction in pumping, particularly at the start of the afternoon.
These effects are explained by the synergy of the elements:
- The 30 g of fiber (vegetables, legumes, whole grains) slow the absorption of carbohydrates, avoiding insulin peaks and maintaining stable blood sugar levels.
- The 50 g of unsaturated fats (avocado, oilseeds, olive oil) provide quality fuel to the body.
Some users also report better management of type 2 diabetes and more stable blood pressure. Although these findings are based on individual observations and not on large-scale clinical trials, they are in line with usual medical recommendations: favoring plants and protective fats proves beneficial for the cardiovascular system.
Risks, digestion and limits: precautions to take
Despite its advantages, the method requires some adjustments to be applied safely. Rapidly switching to a diet very rich in fiber and protein can lead to digestive problems (bloating, constipation). You must increase the doses little by little and increase your daily water intake.
Also watch out for errors of interpretation:
- Risk of undernutrition: if these figures are taken as a strict maximum for the day, overall energy intake can fall below 1,000 kcal, which is too little and dangerous for an adult;
- Specific pathologies: people suffering from kidney failure must consult their doctor before aiming for 90 g of protein per day;
- Relationship with food: rigorously monitoring each gram can maintain or develop an obsession in people vulnerable to eating disorders (EDB).
In short, the 90-30-50 method constitutes an effective practical guide for rebalancing your diet, but it must be personalized according to each person’s body type, level of physical activity and state of health. Before starting a significant nutritional change, seek advice from a doctor or dietitian.