Whether your goal is to gain muscle, lose weight, or just be healthy, this range should be a priority: “I always tell people to try to think of fiber as if it were a vitamin or a mineral,” continues Dr. Mohr. : “There are different types of fiber and the combination is important.” Soluble fiber, found in foods such as beans, collards, and broccoli, dissolves in the body and helps lower cholesterol, reduce the risk of heart disease, and stabilize blood sugar, while insoluble fiber in the nuts, cauliflower and potato It helps the digestive system to eliminate waste from the body.
When it comes to weight loss or even general well-being, fiber is especially useful for its effects on satiety and even intestinal health: “It acts almost like a fertilizer for the bacteria in the body,” says Dr. Mohr. .
Not all fats are the same
The 90-30-50 diet recommends 50 grams of fat per day. While 50 grams may not be right for everyone, most people should familiarize themselves with the different types of fat, says Amy Lee, chief medical advisor at Lindora. “They only tell you to eat 50 grams of fat, but what does that really mean? Are you eating sticks of butter? Or are you focusing on ingredients like olive oil?”
“We need fat to absorb fat-soluble vitamins such as vitamins A, D, E and K, and to make some cholesterol, which is used in cell membranes,” says Hunnes.
As a general rule, Dr. Hunnes recommends avoiding fats that are solid at room temperature: “These are usually saturated fats, like lard or butter,” she says. The Dietary Guidelines for Americans They recommend limiting saturated fats to no more than 20 grams per day: “The best are fats of plant origin, such as olives, avocado, nuts and seeds. They are the healthiest: monounsaturated and polyunsaturated, like omega-3,” continues the expert.
What is measured is managed
Although the amounts of protein and fat prescribed by the 90-30-50 diet may not be the right combination to achieve your goals, the importance of a structured diet must be highlighted. “Any time you commit to such a structured regimen, you will benefit,” reflects Dr. Mohr. “That’s why diets work from a weight loss perspective, because they give you structure.”
One thing the 90-30-50 diet gets right is its combination of simplicity and specificity (even though the numbers it recommends are simple and not applicable to everyone). “After more than 30 years helping people achieve better health by eating well, I consistently see that the simplest plans work best,” he says. Peter Brukner, professor of sports medicine at La Trobe University in Melbourne (Australia). “If you focus on eating real, whole foods, control the amount of carbohydrates and fats you eat, and get enough protein in your diet, you can achieve long-term wellness benefits without feeling too stressed.”
This article was originally published in GQ.com.
