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I Dropped 15 Pounds in 2 Months with the 90-30-50 Diet

One RDN reveals the equation that helped her lose weight and keep it off.

Losing weight doesn't have to be complicated. According to one nutrition expert, it all boils down to eating exactly the right amount of various types of food. Courtney Kassis, RD, LDN (@dietitianwithtwins) is a nutritionist and TikTok influencer who dropped 15 pounds in two months with her viral 90-30-50 method. She regularly shares videos about exactly what she did to drop so much weight so fast. Here is everything you need to know about the viral diet – including whether or not our Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, approves. 

She Recommends 90 Grams of Protein, 30 Grams of Fiber, and 50 Grams of Healthy Fats


In one viral TikTok post, Courtney explains the 90-30-50 method. "This structure emphasizes protein (90 grams minimum per day), 30g fiber per day, and 50g healthy fats per day," she writes. 

Protein Helps Balance Hormones and Blood Sugar

Grilled chicken breasts and vegetables

Why is protein important? It is "essential for hormone and blood sugar balance, increases metabolism & promotes satiety," she says. 

Fiber Helps You Feel Fuller and Promotes Gut Health


As for fiber, it "increases satiety, feeds beneficial gut bacteria, improves gut motility/natural detox processes," she writes.

Fats Help Balance Blood Sugar and Hormones

Steak of salmon fish in a black plate on digital scale displaying 200 gram.

Finally, fats have "anti-inflammatory properties to help improve blood sugar balance, hormone balance (like cortisol & other stress hormones), promotes satiety & allows for fat-burning versus fat-storage."

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Kassis Previous Consumed Just 30 Grams Protein Per Day

Chicken Breast on Food Scale with Mushrooms and Spinach

In another video, Kassis explained that before coining the 90-3–50 diet she ate only 30 grams of protein per day, but that it left her "tired, hungry and sluggish." 

She Struggled to Lose Weight and Didn't Feel Well


"Without protein, our metabolism slows down, and our blood sugar drops, which leads to cravings," she adds in another clip. "We're always tired. Hormones are imbalanced. It increases our risk of developing chronic diseases."

Resident RDN Recommends at Least 60 Grams of Protein for Women and 90 for Men


According to Collingwood, protein needs depend on body size, gender, and of course, activity level. "Most people will benefit from at least 20 grams of protein per meal (women) and 30 grams per meal (men). If that isn't enough for the day, then make up more at snack time," she says. 

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Increasing Protein Has Been Linked to Weight Loss

Animal protein sources- meat, fish, cheese and milk.

Clinical trials confirm that consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

💪🔥Body Booster: Keep track of how much protein, fiber, and healthy fats you consume for a week. If your numbers are low, consider upping them. 

Leah Groth
Leah Groth has decades of experience covering all things health, wellness and fitness related. Read more