‘Start today and see results by Christmas’ says dietitian who swears by the 90-30-50 weight loss method
WITH less than a month to go till Christmas, it can seem pointless to try to lose a bit of weight.
Not to mention hard, when faced by an endless array of festive treats in the run-up to the holidays.
But a dietitian claims to have a simple way to shed a few pounds, without having to restrict yourself one bit.
And she says if you start now – and stick to it – you’ll see results by Christmas.
The Pennsylvania-based registered dietitian Courtney Kassis, 29, dubbed her trick the ’90-30-50′ method.
The mum of two – who goes by @dietitianwithtwins on social media – said her technique involves eating at least 90 grams of protein, 30g of fibre and 50g of healthy fats daily.
Courtney regularly touts the method on her TikTok page, claiming it helped shed 15 lbs in two months and keep it off for almost a year.
In the caption to a recent clip, the dietitian said she followed restrictive diets for years and was “so frustrated with [her] lack of progress”.
But she hailed the ’90-30-50′ method for being ‘a total game changer’ in her health journey.
“Together, these nutrients work to increase metabolism, support fat-burning processes, promote satiety, balance blood sugar and increase lean muscle mass, all of which support optimal health and weight loss goals,” Courtney claimed.
She captioned the video: “Start today and see results by Christmas.”
The beauty of the method is that it won’t have you restricting the food you eat, Courtney added.
In fact, it’ll often see you eating more in order to reach the recommended amounts of protein, fibre and healthy fats.
In a separate video, the dietitian shared a few food staples she always has at home to create her nutrient-dense (but not calorie-dense) meals.
The first food she shared is frozen cauliflower rice – this is cauliflower florets that have already been broken down to the size off rice grains.
Instead of using it at as rice substitute, Courtney said she actually pops the cauliflower in her smoothie to create a creamy texture and add fibre to her drink – she assured viewers “you cannot taste the cauliflower at all”.
She also keeps frozen blueberries to add into smoothies or Greek yoghurt, as the fruit won’t spike your blood sugar and they pack an antioxidant and fibre punch.
Courtney also keeps eggs on hand for protein, as well as as vanilla protein powder and chia seeds.
Finally, the dietitian packs her fridge with chicken sausage, smoked chicken breast slices, ready cooked rotisserie chicken and cottage cheese, while keeping canned chickpeas and salmon in her cupboard.
What foods have protein, fibre and healthy fats?
In the UK, adults are advised to eat 0.75g of protein for each kilogram you weigh, based on the Reference Nutrient Intake.
So if you weigh about 70kg, you should eat about 52.5g of protein a day according to this measure.
According to the British Nutrition Foundation, men should aim for about 56g of protein a day, while women should have 45g daily.
Good food sources of protein are meat, fish, dairy products, eggs, nuts and soya, beans, peas and lentils.
As for fibre, government guidelines say you should eat about 30g a day – just as Courtney recommended.
You can do that choosing wholemeal bread, wholegrain breakfast cereals, brown pasta or rice, fruit, vegetables, peas, beans, nuts, seeds and potatoes with their skins on.
Finally, healthy fats – also known as unsaturated fats – can be found in vegetable oils (such as olive, canola, sunflower, soy, and corn), nuts, seeds, and fish.