Principle of 90-30-50 mode:
The 90-30-50 diet focuses on three main meals:
90% high-fiber foods: Including green vegetables, whole grains and beans. These foods are rich in fiber, which helps prolong the feeling of fullness and improves the digestive system. According to the British Journal of Nutrition, a high-fiber diet reduces belly fat and supports effective weight management.
30% lean protein: From fish, chicken, eggs or plant protein sources like soy and chia seeds. Protein not only maintains muscle mass during weight loss but also boosts metabolism.
50% healthy fats: This diet encourages olive oil, avocados, nuts, and fatty fish to provide omega-3 fatty acids. According to the American Journal of Clinical Nutrition, healthy fats help reduce inflammation and improve heart health.
Weight loss and health benefits:
The 90-30-50 diet not only helps you lose weight but also improves your overall health:
Reduce visceral fat: Fiber from vegetables and lean protein help reduce fat accumulation around internal organs, according to Harvard Medical School.
Boost metabolism: The body burns more calories thanks to the balanced combination of protein and healthy fats.
Stabilize blood sugar: This diet limits refined sugar to a minimum, helping to effectively control blood sugar levels, as proven by the American Diabetes Association.
Sample menu for the day:
Breakfast: Whole grain oats, unsweetened almond milk and berries.
Lunch: Grilled chicken breast, spinach salad with olive oil and quinoa.
Dinner: Pan-fried salmon, steamed vegetables (broccoli, carrots) and sweet potatoes.
Snacks can include almonds, unsweetened Greek yogurt or green smoothies.
Notes when applying the 90-30-50 diet:
Calorie Control: Make sure your total calorie intake is lower than your daily calorie expenditure to achieve your weight loss goals.
Combine exercise: Increase physical exercise to support the fat burning process. According to WHO, at least 150 minutes of physical activity per week is necessary.
Ensure flexibility: This diet is not rigid, you can flexibly change foods based on your preferences and health status.
