What is the 90-30-50 diet plan and how does it work for your body?

It is important to personalise the plan according to individual health conditions, dietary preferences, and lifestyle factors, said Shruti K Bhardwaj, chief dietician, Zydus Hospitals, Ahmedabad

By: Lifestyle Desk

New Delhi | Updated: January 31, 2024 09:55 AM IST

3 min read

What diet plan do you follow? (Source: Freepik)

The combination of carbohydrates, proteins, fats is known to increase fibre intake, which is also known to support digestive health and satiety. As such, the 90-30-50 diet plan is finding its footing these days in the fitness space. The plan guides individuals to consume 90 per cent nutrient-dense foods, allocate 30 per cent of daily calories to healthy fats, and maintain a 50 per cent carbohydrate ratio.

Does it work?

Nupuur Patil, nutritionist, Nupuur Patil Fitness, said that incorporating fats may aid in nutrient absorption and support cognitive function. “Additionally, this diet also helps individuals to have sustainable habits, supporting overall health and fitness goals.”

The inclusion of lean proteins contributes to muscle development and repair, while whole grains supply sustained energy and essential micronutrients, mentioned Shruti K Bhardwaj, chief dietician, Zydus Hospitals, Ahmedabad.

It emphasises consuming whole, unprocessed, and low-glycemic carbohydrates, said Dr Siddhant Bhargava, fitness and nutritional scientist, co-founder, Food Darzee.

“Following this regimen consistently can lead to improved metabolism, enhanced immune function, and sustained energy levels throughout the day,” said Bhardwaj.

Dr Bhargava suggested that such a diet aids in weight management, and may also help reduce body fat. “Moreover, this diet can lead to various health benefits like improved symptoms of chronic diseases, hormonal balance, better blood sugar control, and increased lean muscle mass,” said Dr Bhargava.

A notable advantage of the 90-30-50 diet plan lies in its focus on achieving a balanced intake of macronutrients. “This emphasis on macronutrient balance has the potential to assist certain individuals in regulating their appetite, curbing cravings, and effectively managing weight when compared to alternative dietary approaches,” said Jashan Vij, health and fat loss coach.

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Ensuring an adequate intake of these nutrients may contribute to enhanced and sustained energy levels throughout the day.

How to adhere to the diet?

To adhere to the 90-30-50 diet successfully, people should prioritise a mix of fruits and vegetables, incorporate lean protein sources such as poultry or legumes, and opt for whole grains like quinoa or brown rice, mentioned Bhardwaj.

Also Read | This diet will help you fight chronic fatigue and give you energy all day

“It is important to personalise the plan according to individual health conditions, dietary preferences, and lifestyle factors. Overall, the 90-30-50 diet plan serves as a versatile framework suitable for a wide range of people seeking a balanced and sustainable way to nourish their bodies, provided they plan it to their unique needs and stay mindful of portion sizes,” said Bhardwaj.

Have a mix of fruits too (Source: Pixabay)

Is it for all?

Patil said that the plan completely depends on individual nutritional needs, and consulting with a healthcare professional or nutritionist is compulsory so that it aligns with one’s unique health requirements. “Always consult a qualified dietician before starting any specific diet and do not go with any one diet,” said Patil.

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