Weight Loss Success Story for the 90-30-50 Diet, Plus Tips to Make the Plan Work Even Better

Batman and Robin, Cagney and Lacey, Laverne and Shirley… some things just work better together. And when it comes to powering off stubborn, stuck-on weight, there’s a new duo to root for: the team of protein plus fiber. One easy way to piggyback these nutrients is by following the viral TikTok trend known as 90-30-50. On the structured eating plan, you consume 90 grams of protein, 30 grams of fiber and 50 grams of healthy fats each day. Keep reading to learn how to make the plan work for you and how this powerful protein + fiber approach led to one woman’s amazing 100-pound weight-loss success story.

The magic of fiber plus protein

For years, we’ve seen protein take the diet spotlight, whether in the form of Atkins, keto or carnivore plans. But it turns out, protein and fiber work synergistically. In fact, fiber often provides the missing link needed to optimize our body’s complex metabolism. “Without enough fiber, we won’t fully absorb the protein we eat,” explains integrative medicine physician Taz Bhatia, MD, bestselling author of Super Woman Rx. She adds, without fiber, protein-rich meals can still elevate blood sugar levels for some folks. Researchers in Japan, publishing in Cambridge University Press, confirmed that consuming a fiber-rich diet enhances blood sugar regulation by 40 percent and boosts metabolism by 70 percent.

How the protein + fiber combo in the 90-30-50 plan speeds weight loss

Dieters who opt for more protein and more fiber lose weight 7 times faster than those who choose other fare, according to new research from the University of Illinois featured in Obesity Science & Practice. How is fiber such a powerful team player? It transforms multiple systems that affect metabolism to…

• Improve the gut
• Regulate digestion
• Level blood sugar
• Strengthen the thyroid

“If you’re only getting, say, 8 grams of fiber a day, you may gain weight.” -Taz Bhatia, MD 

5 ways to turbocharge the 90-30-50 diet plan

Impressed? Well, things are about to get even better. Dr. Taz shares how women can modify the popular 90-30-50 plan to peel off even more pounds…

1. Bump up fiber

About 90 percent of people are deficient in fiber—coincidentally, the same percentage found to be metabolically unhealthy. The recommended daily allowance of fiber for women over age 50 is 21 grams, but many experts think that still may not be enough for optimal health and slimming. Dr. Taz cautions, “If you’re only getting, say, 8 grams of fiber a day, you may gain weight.” A tweak Dr. Taz uses herself: Increase the plan’s 30 grams of fiber to 40 grams daily.

2. Add digestive enzymes

Dr. Taz says, “I would add digestive enzymes to the mix as they help with the gut metabolic engine.” Indeed, a University of Pittsburgh study found women who got more enzymes into their system shed 500 percent more weight after six months compared to a control group. Try: Enzyme Science Complete Digestion.

3. Support muscles

“Make sure you have a regimen to improve muscle mass,” says Dr. Taz. Aim for two strength-training sessions a week. (Gentle activities like Pilates count!) She adds, “Don’t overtrain or overstrain!” Consider the free Nike Training Club app for workouts.

4. Pace yourself

Eating too much fiber too fast can cause cramping. Dr. Taz says, “You can’t overload your system, just as you can’t overfill your gas tank, so pacing and spacing is key.” Her advice? “Get fiber every 3 to 4 hours for the real long-term win.” Another gauge: “You want a little less than half a gram of fiber for every gram of protein.”

5. Stay hydrated

Be sure to increase water consumption to keep your digestive system humming. Luckily, many fiber-rich fruits and veggies are naturally hydrating. And research from the University of Washington finds eating plants hydrates cells more deeply than drinking water alone.

Results on the 90-30-50 protein and fiber plan

What sort of results can you expect to see on this amped-up version of the 90-30-50 plan? Dr. Taz says women boost energy and digestive regularity right away. Next, sleep improvements can kick in. And by week three, weight loss—up to 10 pounds—is in full swing. Try it for at least three weeks to see how your body responds!

 

Fiber + protein success story: Jen lost 100+ pounds in a year!

“For years, I was overweight and locked in a body that no longer felt like mine,” shares Jen Bailey-Hobbs of Aberearon, West Wales. “I was a broken, retired cop who had been exposed to 20 years of fight-or-flight stress.” The only way she knew to feel (temporarily) better was with snacks like chips and jelly beans that contained zero fiber. They eroded her gut and gave her IBS-like symptoms.

Then Jen overhauled her meals to include more filling whole foods, similar to those recommended in the 90-30-50 framework. “Protein, fiber, water and accountability have been my friend, my healer,” she says. She also worked out with coach and trainer Scott Francis. 

After Jen changed her life, she lost 11 pounds in a week. Her motto became: “Progress, not perfection.” She ultimately lost more than 100 pounds in a year, dropping from size 22 to 10. “I am now the woman my body has been waiting for me to become,” Jen says. “I rewrote my destiny.” Best of all, she is passing on her healthy wisdom with her wellness company, Seedlings Retreats and Holidays. Together, her family members have lost a combined 266 pounds. “Even my youngest son has since lost 98 pounds—inspired by me!”