by The latest diet craze to sweep the internet is said to provide a balanced nutritional framework for long-term healthy weight loss. But would an accredited nutritionist recommend it?
Every day the Internet throws up another rule, suggestion or tip about how we should nourish our bodies. It is as if one day, we are told that we should be spending our morning drinking celery juice and eating overnight oats, and then later we are instructed to fast completely until noon.
Now, the internet is obsessed over the 90-30-50 diet, the viral nutrition plan encouraging people to eat at least 90 grams of protein, 30 grams of fiber, and 50 grams of healthy fats every day.
But the problem with these ‘one-size-fits-all’ diets is that no individual nutrition plan will perfectly fit everyone’s nutritional needs. Each person needs a tailored approach to their health and wellness, taking into account a number of key factors, such as their age, gender, pre-existing health concerns and budget.
Luckily, accredited nutritionist Monique Cormack joins Body+Soul to set the record straight on the latest viral diet craze.
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How nutritious is the 90-30-50 diet?
According to Cormack, the 90-30-50 diet seems like a pretty balanced plan compared to more extreme fads on the internet, containing the key nutrients people need for optimal health.
“Thus, the approach encourages people to eat a reasonable amount of protein and healthy fats and to prioritize foods that provide dietary fiber, which would hopefully be carbohydrates, vegetables and whole grain fruits,” explains the nutritionist.
Cormack is hesitant to recommend the exact framework for everyone, however, “Typically we would estimate protein needs based on factors including body weight, age and activity levels,” she says. “If you’re only aiming to get around 90 grams, that might not be for you.”
While the plan certainly ticks the boxes for including essential macronutrients, and aiming for the recommended fiber intake of 30 grams is a great goal, Cormack says there are a few tweaks she would make before recommending it to her clients.
“Assess your individual energy needs and remember that leaving out 90 grams of protein and 50 grams of fat may not provide you with enough total energy, so you may need to increase your total macronutrient intake, ” she says.
Overall, Cormack says she would prefer to see more flexibility in the plan’s approach to protein and fat, “Obviously the name of this diet will make people think about reaching 90 grams rather than their personal needs to consider. “
The dietitian behind the 90-30-50 diet, Courtney Kassis, has been touting the nutrition plan’s ongoing benefits across her social media platforms. In one post she writes, “Together, these nutrients work to increase metabolism, support fat burning processes, promote satiety, balance blood sugar and increase lean muscle mass: All of which support health and weight goals best loss,” said Cormack. a bit skeptical about it.
“Yes, eating protein helps balance blood sugar and supports muscle mass… but you don’t need the exact formula it encourages to get these benefits,” explains Cormack.
“Eating regularly supports your metabolism due to the thermic effect of food, but don’t be fooled into thinking that the 90-30-50 target will have a significant impact on your metabolic rate. It’s not a magic bullet.”
Is the 90-30-50 diet a safe weight loss method?
Although supporters of the viral diet have ‘unrestricted’ parameters, Cormack is concerned that the whole approach could promote under-eating, as most people could meet the basic requirements of the diet on a low energy intake enough.
But, although the nutritionist would change the method herself, she says that the diet as it is now is not the most unsafe method out there, as long as people who sign up to the diet for weight loss do not or maintenance neglect the importance. eat enough food to fuel them throughout the day.
“To meet protein, fiber and fat requirements, you will need to eat a minimum amount of food and you will probably be eating enough fruits and vegetables to achieve the fiber component,” she says of the nutritional benefits of the 90- 30-50.
“And I see that Kassis shows that she eats some delicious balanced meals that include a good mix of foods including things like potatoes, bread, dairy products…things that usually go out the window when it starts people on a diet. “. I like to see that!” adds Cormac.
