📊 Nutrient breakdown of the 90 30 50 diet (Source)
Pairing the 90 30 50 diet with intermittent fasting can streamline your health goals, focusing on when and what you eat. This combination helps manage calorie intake without sacrificing nutrition, thanks to well-balanced meals rich in protein, fiber, and fats. It’s all about timing your meals to get the most out of these nutrients.
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The 90 30 50 diet plan for intermittent fasting works well for those who prefer time-restricted eating. You still get 90 grams of protein, which is crucial during the eating windows to maintain muscle mass and satiety. The 30 grams of fiber will help regulate digestion, especially important during fasting periods. Meanwhile, 50 grams of healthy fats provide long-lasting energy which is essential in a fasting-focused lifestyle.
This dietary setup can be particularly effective when trying to lose weight or manage insulin levels. Combining intermittent fasting with the 90 30 50 diet enhances the benefits of both, potentially leading to better metabolic health and more effective weight management. Always ensure you are well-hydrated and consult a healthcare provider before starting any new diet regimen.
Try to include one color from each color category most days of the week. For example, have blue and red berries in your smoothie, leafy greens with your lunch, purple carrots and orange.
Mark Hyman, MD
The 90 30 50 diet plan for intermittent fasting ensures your meals are packed with satiating proteins, fibers, and fats to sustain energy during fasting periods. It focuses on high-fiber foods like chia seeds and leafy greens, which slow digestion and keep you feeling full longer. Lean proteins like poultry and seafood prevent muscle loss, while healthy fats like coconut oil provide steady energy.
While doing intermittent fasting with the 90 30 50 diet plan, focus on nutrient-dense foods during your eating window. Eggs and cottage cheese are excellent, inexpensive protein sources. Fibrous vegetables like broccoli and cauliflower can be frozen in batches to minimize waste. Pick up a large bottle of extra virgin olive oil for salads and cooking. Plan your meals ahead of time so you’re not tempted to overspend or reach for pricier convenience foods.
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
