Skip to main content
​How the 90-30-50 Diet Plan Can Transform Your Health: A Comprehensive Guide

​How the 90-30-50 Diet Plan Can Transform Your Health: A Comprehensive Guide

Posted by Leonard Shemtob on Apr 25, 2024

Tired of complicated diets that leave you feeling hungry and restricted? The 90-30-50 diet plan is taking social media by storm with its focus on simple, healthy eating. 

This plan prioritizes three key nutrients: protein, fiber, and healthy fats. But does it really work?

In this article, we'll explore the science behind the 90 30 50 diet plan, its benefits, and how you can incorporate it into your daily routine. We'll also provide tips and strategies for maximizing your results, as well as answer some common questions about this popular diet plan. 

By the end of this article, you'll have a better understanding of the 90 30 50 diet plan and how it can help you achieve your health and wellness goals.

[Related Article] The Ultimate Valencia Diet Plan: Everything You Need to Know

Short Summary

  • Introduction to the 90-30-50 Diet: Explore the basics of this unique eating plan.
  • Understanding the Ratios: Learn about the significance of the 90, 30, and 50 ratios in the diet.
  • Food Choices and Portions: Discover which foods to include and how to portion them according to the diet.
  • Benefits and Potential Drawbacks: Explore the potential benefits and considerations of following the 90-30-50 diet.
  • How to Get Start: Learn how to get started on this diet in this comprehensive guide.
  • Ready to kickstart your weight loss journey? Improve your efforts with our top weight loss supplement, Naturally Shredded designed to support your goals and accelerate results.

What is the 90/30/50 Diet Plan?

The 90/30/50 diet is a recent dietary trend that emphasizes reaching specific daily goals for three key macronutrients: protein, fiber, and healthy fats. This diet plan was created by a registered dietitian Courtney Kassis.

Here's a breakdown of this ratio and its potential benefits:

  • 90 grams of Protein: Think chicken breast, fish, beans, and lentils! Protein helps you feel full and energized and is also important for building muscle.
  • 30 grams Fiber: Load up on your fruits, veggies, and whole grains! Fiber keeps you feeling satisfied throughout the day and aids in digestion.
  • 50 grams of Healthy Fats: Avocados, nuts, seeds, and olive oil are your go-to choices here. Healthy fats are essential for keeping you feeling full, regulating hormones, helping support cognitive function, and absorbing vitamins.

What does Courtney Kassis Claim About This Diet?

Courtney Kassis, RDN, a 29-year-old influencer and creator of the 90-30-50 diet plan, reportedly lost 15 pounds and 2 percent body fat in just two months by following her diet. She has maintained this weight loss for over a year. 

Kassis claims that the combination of nutrients in this weight loss diet plan works to enhance metabolism, support fat-burning processes and satiety, balance blood sugar, and improve lean muscle mass, all of which support optimal health and weight loss goals.

Health Benefits of 90-30-50 diet plan

Weight Management: The balanced macronutrient distribution in the 90 30 50 diet plan can aid in weight management by providing essential nutrients while regulating appetite and promoting satiety.

Balanced Hormones: Research suggests that a well-rounded diet can lead to better insulin sensitivity and hormonal balance, which can contribute to weight loss and overall health.

Lowered Disease Risk: Consuming fiber-rich foods can significantly reduce the risk of chronic diseases such as high blood pressure, diabetes, and obesity. Combining a healthy diet with exercise and maintaining a healthy weight further decreases disease risk.

Improved Blood Sugar Control: Studies indicate that diets high in protein (40% of total calories) or even moderately high (21%) can improve blood sugar levels. Regulating blood sugar is vital for preventing long-term health issues like heart disease and diabetes.

Balanced Nutrition: The 90-30-50 diet plan prioritizes a balanced intake of macronutrients, including protein, healthy fats, and fiber. This focus ensures that essential nutrients are adequately provided, contributing to a well-rounded and nourishing diet.

Potential Drawbacks of the 90-30-50 Diet Plan

While the 90-30-50 diet rule can be effective for some individuals, it is important to consider potential drawbacks before adopting this approach. 

Here are some potential drawbacks to keep in mind:

Individual Variability: Everyone's nutritional needs and preferences are different. The prescribed macronutrient ratios in the 90-30-50 diet rule may not be suitable for everyone, and some individuals may require adjustments to better meet their specific dietary requirements.

Lack of Flexibility: Following a set ratio for macronutrients may limit food choices and flexibility in meal planning. This could potentially lead to boredom with the diet and increase the likelihood of falling off track.

Nutrient Shortfall: There's a risk of missing out on essential vitamins and minerals if you don't focus on a variety of whole foods alongside hitting your protein, fiber, and fat goals.

One-Size-Fits-All? Not Quite: This plan doesn't take into account individual needs. Someone with a very active lifestyle might require more calories than what the 90/30/50 ratio provides.

Lack of Evidence: There is limited scientific evidence to support the effectiveness of the 90-30-50 diet rule for weight loss or overall health. More research is needed to determine the long-term benefits and drawbacks of this approach.

How to Follow the 90-30-50 Method

Following the 90-30-50 method involves a structured approach to your daily eating habits to ensure you are meeting the specified macronutrient ratios. Here are simple steps to help you implement the 90-30-50 method effectively:

Calculate Your Daily Caloric Needs: Find your daily caloric requirements based on factors such as age, gender, activity level, and weight goals. This will provide a guideline for how many calories you should be consuming each day.

Build Your Balanced Plate:

  • Protein at Every Stop: Include lean protein sources (chicken, fish, tofu) in meals and snacks.
  • Fiber Frenzy: Pile on fruits, veggies, and whole grains throughout the day.
  • Healthy Fat Focus: Don't forget healthy fats like avocados, nuts, seeds, and olive oil.

Track Your Food: Keep track of your daily food intake using a food journal or a mobile app. This can help you monitor your macronutrient intake and make adjustments as needed to stay within the recommended ranges.

Is the 90-30-50 Method Effective for Weight Loss?

The 90-30-50 method has gained popularity as a structured approach to weight loss, but its effectiveness varies from person to person. Here's what to consider:

  • Calorie Control is Key: While the 90/30/50 plan doesn't specify calorie intake, weight loss ultimately boils down to burning more calories than you consume. If following this plan helps you eat less overall, you might see results.
  • Protein Power: Protein can boost your metabolism slightly and keep you feeling fuller for longer, potentially reducing cravings and aiding weight loss.
  • Fiber Friend: Fiber helps you feel satisfied, which can curb unhealthy snacking and cravings, another factor that can contribute to weight loss.

In conclusion, the effectiveness of the 90-30-50 method for weight loss depends on various factors, including individual response, adherence to the diet plan, and personalized nutritional needs. 

While some individuals may find success with this method, others may require modifications or alternative approaches to achieve their weight loss goals.

Enhance Your Weight Loss Journey: Exploring Effective Supplements 

1- Naturally Shredded by Vital Alchemy Supplements

Naturally Shredded by Vital Alchemy Supplements

Naturally Shredded by Vital Alchemy is designed to help you shed excess fat and sculpt your body by targeting unwanted weight. 

This supplement combines 15 powerful natural ingredients that synergistically work together to support your journey to a naturally shredded physique. Experience a significant increase in energy levels, reduced appetite, weight loss, and an overall sense of well-being.

Key Ingredients

  • Ashwagandha Extract
  • Natural Caffeine Anhydrous
  • Grains of Paradise
  • Natural Caffeine
  • Theobromine
  • Capsimax
  • Dandelion Extract
  • Bioperine©
  • White Willow Extract
  • Fucoxanthin 10%
  • L-Tyrosine
  • Hesperidin
  • Banaba Extract
  • Cocoa Seed Extract
  • Olive Leaf Extract

Key Benefits

  • It helps reduce your weight.
  • It increases energy.
  • It reduces appetite and cravings.
  • It improves your mood.
  • It helps reduce body fat.
  • It helps reduce blood glucose levels.

Customer Reviews

Excellent and effective

"I am obsessed with this fat bruner! It natural, so the ingredients dont reek havoc on me and my stomach. But I have massive amounts of energy, im not hungry and i losing weight consistently. Im on my third bottle and super happy. Get it now"

-Dan H.

very good for weight loss

"Works very well. Its strong but not anxiety strong that I can get with other fat burners so its clean energy with a good feeling. I slimmed down too - lost 6lbs in the first bottle. very pleaseed with this one."


Great fb

"really enjoy this and the energy it gives me, i take it n the mirning and it gets me going. I am seeing good results, leaner in the sides and more cut look and im almost done with my bottle. I will be ordering again."

-Rodrigo F.

2- Alpha Lean-7 by Hard Rock Supplements

Alpha Lean-7 by Hard Rock Supplements

Hard Rock Supplements introduces Alpha Lean 7, a supplement designed to target body fat with a potent approach. This new formulation is intended for experienced fitness enthusiasts seeking advanced methods for fat loss. 

Alpha Lean 7's formula aims to increase thermogenesis, suppress appetite, and boost metabolism, enhancing energy levels and focus. It offers a comprehensive approach to weight management.

Key Ingredients

  • Caffeine Anhydrous
  • Dandelion Powder
  • Dimethylethanolamine
  • Betaine Anhydrous
  • Green Tea Extract
  • Cissus Quadrangularis
  • L-Carnitine
  • Alpha Yohimbine

Key Benefits

  • It reduces your body fat.
  • It boosts your energy levels.
  • It supports weight management.
  • It reduces cravings.
  • It reduces water weight.
  • It improves concentration and focus.

Customer Reviews

Best fat burner ever

"Best fat burner for me, using it for several years now, helps me a lot keeping those extra ponds away while getting the kids to school and no time to exercise properly.."

-Alexandre R.

Best fat burner to date

"Gotta start you day or workout routine with this high energy product to help enhance your results! Highly recommend this product"

-Jeffrey W.

alpha lean

"excellent product always gives great results"

-Stephanie N.

3- The Muscle Sculptor by Vital Alchemy

The Muscle Sculptor by Vital Alchemy

Introducing The Muscle Sculptor, a unique body sculpting supplement designed to support both fat burning and muscle building simultaneously. The Muscle Sculptor features a blend of ingredients aimed at increasing metabolic rate, suppressing appetite, and burning fat. 

Additionally, it includes a natural anabolic to promote muscle growth. This innovative combination is intended to help individuals achieve a well-defined physique by reducing body fat while enhancing muscle mass.

Key Ingredients

  • Epicatechin
  • Yohimbine HCl
  • Caffeine Anhydrous
  • Grains of Paradise
  • Phosphatidyl Serine
  • DiCaffeine Malate
  • Evodia Rutaecarpa
  • Citrus Aurantium
  • Celery Seed Extract

Key Benefits

  • It supports your weight loss journey.
  • It improves lean muscle gains.
  • It helps reduce body fat.
  • It enhances your energy levels.
  • It helps reduce cravings.
  • It improves your muscle recovery.
  • It boosts focus and mood.

Customer Reviews

One of my favs for pre-travel fat loss

"This is an amazing product for fat loss, energy and focus. I use it before I head out on vacation or before the summer to get that fine muscle detail to pop."

-Garrett C.

"This is one of my favorite supplements! It helps my food cravings and gives me focus and energy pretty much all day."

-Nathan B.

Love this product.

"My go to everytine am trying to cut. I usually stack it with True Shred and i get great results, losing fat and keeping my lean gains."

-Tunde S.

4- AlphaChisel by Olympus Labs

AlphaChisel by Olympus Labs

Discover AlphaChisel, a weight management supplement crafted by Olympus Labs. This supplement is designed to support fat loss and redefine your fitness journey. 

This formula is designed to support your fitness journey by combining scientifically supported ingredients to address various pathways and mechanisms.

Key Ingredients

  • Xanthigen® Fucoxanthin
  • Brown Seaweed
  • aXivite® Phenylcapsaicin
  • α-Ionone
  • Gamma-Butyrobetaine (GBB)
  • Caffeine
  • Ginger Root Extract Standardized to 25% Gingerols
  • enXtra®
  • Abscisic Acid
  • Chromium Picolinate

Key Benefits

  • This supplement helps with fat loss.
  • It increases your energy levels.
  • It helps you reduce weight.
  • It decreases appetite and cravings.
  • It boosts focus and alertness.
  • It enhances muscle mass.
  • It improves gut health.

Customer Reviews

Did the job for me

"Taking this 1x a day 3 pills my experience has been that I have more energy for my day, less hunger and interesting enough my digestion has improved. After 30 days I dropped 5lbs too. I just ordered my 2nd bottle. thanks"


Beta Test Review. Love this stuff

"Alpha chisel. Very noticeable bump in body heat when working out. Sweat more. Energy is great. The thermogenesis works well. I was hot for hours. The energy was great too."

-Josh S.

Beta Tester Review

"First workout yesterday, had a great pump, noticed some thermogenic effects. Looking forward to this run!"

-Luke S.

FAQs: 90 30 50 Diet Plan

Q: What is the 90/30/50 diet?

A: The 90/30/50 diet focuses on hitting daily targets for three key macronutrients: protein (90 grams), fiber (30 grams), and healthy fats (50 grams).

Q: Will I lose weight on the 90/30/50 diet?

A: The 90/30/50 diet may help with weight loss, but it's not guaranteed. Calorie intake and supplements still play a role.

Q: How can I adhere to the 90-30-50 diet plan?

A: To adhere to the 90-30-50 diet plan, plan your meals carefully to ensure you are meeting the prescribed macronutrient ratios, emphasize fruits and vegetables, monitor carbohydrate intake, choose healthy fats wisely, opt for lean proteins, and stay hydrated.

Q: Can I take weight loss supplements with the 90/30/50 diet?

A: Talk to your doctor before taking any supplements. The 90/30/50 diet focuses on whole foods, and supplements should complement, not replace a healthy lifestyle.

Q: Are carbohydrates allowed on the 90-30-50 diet plan?

A: Yes, carbohydrates are permitted on the 90-30-50 diet plan. While the focus is on prioritizing protein, fiber, and healthy fats, incorporating carbohydrates, preferably from whole, unprocessed, and low-glycemic sources, is acceptable.

Final Thoughts

The 90/30/50 diet has taken social media by storm with its focus on simple, balanced nutrition. While it might not be a one-size-fits-all solution, it offers a potential path toward weight loss, improved blood sugar control, and overall well-being.

Here's the key takeaway:

The 90/30/50 diet prioritizes protein, fiber, and healthy fats – essential nutrients for various bodily functions. By focusing on hitting daily targets for these macronutrients, you might experience a range of benefits.

However, remember:

  • Individual needs vary – consult a doctor or registered dietitian before starting any new diet plan.
  • Calorie intake still matters for weight loss.

Ultimately, the 90/30/50 diet can be a helpful tool, but it's not a magic bullet. Consider your lifestyle, preferences, and health goals. 

If you're seeking a structured approach to healthy eating with a focus on whole foods, the 90/30/50 diet could be worth exploring. Remember, consistency and a focus on long-term healthy habits are key to success!


Written and Sponsored by Leonard Shemtob

Leonard Shemtob is President of Strong Supplements. Leonard has been in the supplement space for over 20 years, specializing in fitness supplements and nutrition. Leonard appears on many podcasts, written over 100 articles about supplements and has studied nutrition, supplementation and bodybuilding. 

Leonard's articles have been published in many top publications around the web. Leonard enjoys weight training, playing basketball and yoga, and also enjoys hiking. In his free time he studies and works on improving himself. For more detailed information, visit his official blog.