📊 Nutrient breakdown of the 90 30 50 diet (Source)
For those struggling to increase their weight, the 90 30 50 diet provides a nutritious framework that emphasizes all the right macros. High in protein and healthy fats, this plan not only supports weight gain but ensures it’s healthy and sustainable. Plus, the fiber keeps your digestive system running smoothly as you up your intake.
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Gaining weight healthily is possible with the 90 30 50 diet plan for gaining weight, designed to give you a balanced intake of protein, fiber, and fats. The 90 grams of protein help in building lean muscle, while the 50 grams of healthy fats are crucial for adding calories and supporting cell growth. Fiber is not left behind, with 30 grams ensuring your digestive health is on point.
This diet plan is ideal for those who find it difficult to increase their body weight. It's especially effective when combined with a weight training program to ensure the added weight is muscle rather than fat. Drink plenty of water and give your body time to adjust to the new caloric intake for the best results.
Fruits and vegetables are the one point of consensus—an oasis—in arguments about what to eat. Everyone agrees that eating more of them is a good idea.
Marion Nestle, PhD, MPH
The 90 30 50 diet plan for gaining weight combines ample protein, fiber, and healthy fats to ensure a calorie surplus without compromising nutrient quality. High-calorie, protein-packed foods like nuts and lean meats promote healthy weight gain while fiber-rich fruits and vegetables keep digestion smooth. The inclusion of healthy fats like nut butter and fatty fish provides an energy boost that translates directly into muscle growth.
If you're trying to gain weight on the 90 30 50 diet plan, prioritize calorie-dense foods that still fit the plan. Peanut butter, avocados, and whole eggs are all nutrient-rich and wallet-friendly. Make your own trail mix with nuts, seeds, and dried fruits for a healthy snack between meals. Consider making your own granola bars or energy bites using oats and honey. Protein shakes with full-fat milk or yogurt add extra calories without costing too much.
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
