by Erin D Marion - Published 6 months ago

90-30-50 Macro Method: Worth Trying?

TikTok has been a source of various diet trends, ranging from the 5:2 diet that emphasizes fasting to the Valencia diet, focused on whole foods. The latest viral trend is the 90-30-50 method, a form of macro tracking. Some health influencers claim it aids weight loss, manages autoimmune diseases, and improves hormone levels.

As with any diet trend originating from social media, it's crucial to evaluate the scientific evidence before adopting it. We consulted with registered dietitian Joanna Gregg, RD, to gain expert insights and assess the effectiveness of this new trend compared to its portrayal on TikTok.

Explanation of the 90/30/50 method

Instead of calorie counting, the 90-30-50 method focuses on tracking protein, fat, and fiber. According to a video by the diet's creator, registered dietitian Courtney Kassis, it recommends a minimum intake of:

90 grams of protein
30 grams of fiber
50 grams of fat

Advantages of using the 90-30-50 method

While research specifically on the 90-30-50 method is lacking, substantial evidence supports the benefits of consuming increased protein, fiber, and healthy fats.

A well-balanced diet at the right caloric level can result in better insulin sensitivity and balance in the hormones that contribute to hunger and satiety, explains Gregg, citing research that emphasizes the importance of healthy fats in particular.

Does the 90-30-50 method work for weight loss?

Studies have shown that consuming fiber can play a big role in minimizing the risk of chronic diseases like hypertension, diabetes, and obesity. Gregg adds that a healthy diet, exercise, and a healthy weight are also factors.

Remember, everyone’s body is unique. Gregg emphasizes that individual nutrient needs are primarily influenced by age, gender, and activity level.

According to one study, eating a high-protein diet (40 percent of total calories from protein) or even just a medium-protein diet (21 percent) can improve blood sugar levels. Regulating your blood sugar is key in preventing long-term health issues like heart disease and diabetes.

If you’ve chosen to implement the 90-30-50 method, after consulting with your doctor, Gregg offers some tips to enhance your success.

While Gregg says she doesn’t necessarily see anything wrong with this way of eating, she stresses that weight loss always comes down to a caloric deficit (a.k.a. consuming fewer calories than you burn). If eating the 90-30-50 method helps you control calories and puts you in a caloric deficit, it would likely result in weight loss, she explains.

Keep in mind, too, that everyone’s body is different. The amount a person’s body needs of each nutrient is largely determined by age, sex and activity level, Gregg explains.

If you’ve decided the 90-30-50 method is something you want to try—and you’ve cleared it with your doctor—Gregg has a few tips to help you be successful.

For instance, if your goal is to eat breakfast every morning, come up with a high protein, high fiber meal with some healthy fats, like a piece of wheat toast with avocado and egg, she suggests.

If you aren’t currently eating anywhere near the suggested 30 grams of fiber, Gregg says to slowly up your intake by 5 grams every week to avoid bowel issues.

In theory, with this diet, you could eat whatever you want as long you hit the minimum numbers. However, Gregg recommends focusing on lean proteins (like chicken or fish), complex carbs (fruits, veggies, and whole grains), and healthy fats (like olive oil or avocado).

The best way to know you’re hitting the minimums is to track! Gregg explains. There’s even research that shows tracking your intake leads to better diet compliance and more weight loss.