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Share on Pinterest The 90-30-50 diet involves eating 90 grams of protein, 30 grams of fiber, and 50 grams of fat per day to promote weight loss. FG Trade/Getty ImagesThe 90-30-50 diet is trending now on TikTok.It was created to aid weight loss with the autoimmune disease Hashimotos.It advocates eating specific amounts of protein, fiber, and fats.Eating these nutrients can help metabolism, satiety, blood sugar, and inflammation.However, it may not be right for all people. Consult with a professional for advice.

Whatever youre looking to do, theres sure to be a TikTok trend to show you how, and weight loss is no exception.

Whats trending now? Courtney Kassis 90-30-50 diet.

The registered dietitian says she created the plan to help with weight gain associated with Hashimotos thyroiditis after she received a diagnosis for the autoimmune disease.

What is Hashimotos thyroiditis?

This autoimmune disease causes your body to attack its own thyroid tissue, leading to inadequate production of thyroid hormone. In addition to weight gain, it can cause symptoms such as fatigue, joint pain, constipation, intolerance to cold, depression, and skin and hair changes.

Although this diet was formulated by a dietitian, TikTok tends to spawn many less-than-healthy trends. Thats why Healthline spoke with other nutrition experts to weigh in on this plans effectiveness and highlight any potential drawbacks people should consider before following it. What is the 90-30-50 diet?

To understand what the 90-30-50 diet is, we need to talk about what those three numbers in the name mean.

Trista Best, MPH, RDN, LD who is a Registered Dietitian Nutritionist at The Candida Diet, an Environmental Health Specialist, and an Adjunct Nutrition Professor told Healthline this approach requires dieters to hit three daily targets: 90 grams of protein, 30 grams of fiber, and 50 grams of fat.

Following the 90-30-50 method does not create a calorie deficit as most diets do, she added, but focuses rather on consuming a significant amount of these three nutrients.

Best explained that eating protein helps the body repair muscle tissue, preserves muscle, and improves satiety.

Building and preserving muscle during weight loss is essential to keeping metabolism high as lean muscle burns calories at a high rate, she said.

According to Best, the diet recommends fiber because it supports a healthy gut, increases satiety, and helps balance blood sugar.

Finally, she said, getting plenty of healthy fats aids in nutrient absorption, energy, and hormone regulation .

This combination of benefits can aid in preventing overeating and fat storage, said Best. Is the 90-30-50 diet effective for weight loss?

Shelley Balls, MDA, RDN, LDN a Registered Dietitian Nutritionist for Consumer Health Digest said the diet should be very effective for weight loss, echoing what Best said about protein helping to retain muscle mass, thus keeping your metabolic rate high.

Consuming more protein throughout the day will help you feel more satisfied and help you make healthier food choices, she said.

Dietary fibers ability to help you feel full faster and keep you full longer is also beneficial to weight loss, per Balls.

She additionally noted that the anti-inflammatory effects of eating healthy fats can help promote weight loss.

Studies show when saturated fats are replaced with healthy fats, LDL cholesterol levels decrease, waist circumference decreases, and other health biomarkers improve, said Balls.

They can also help with satiety and prevent blood sugar spikes. She noted that both of these will help you with your weight loss goals.

Best, however, pointed out that while the diet may be effective for weight loss, it may not be sustainable in the long run.

This is primarily due to the rigidity required in eating that may cause some to feel overly restricted, she said. This might lead to rebound weight gain once the plan is stopped. Are there any health risks associated with the 90-30-50 diet?

There are some potential issues with this diet since it doesnt address the unique needs of every individual.

Individual macronutrient targets may not be met through this method depending on the degree of activity, health conditions, or the elderly, said Best.

Balls additionally pointed out that if you are not very active, this amount of protein could be too high for your needs.

Those with kidney disease may also want to talk to their doctor before consuming this much protein, she advised.

Even if you dont have kidney disease, the Academy of Nutrition and Diet suggests that its a good idea to speak with a Registered Dietitian Nutritionist before starting a new diet. They can help you understand whether a particular dietary plan is right for you. Takeaway

The 90-30-50 diet is trending on TikTok.

This diet emphasizes eating 90 grams of protein, 30 grams of fiber, and 50 grams of healthy fats every day.

The creator of the diet formulated it to help her lose weight after she was diagnosed with Hashimotos thyroiditis.

Experts say eating plenty of these nutrients helps with metabolism, satiety, blood sugar balance, and inflammation, which can help aid weight loss.

However, they caution that this diet may be challenging to follow in the long term.

It might also not be appropriate for all people, for example, those with kidney disease.

Speak with a health professional, such as a doctor or registered dietitian, to determine whether this dietary plan is appropriate for your needs.

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Entertainment

Lawyer for Sean ‘Diddy’ Combs claims there was ‘mutual violence’ between him and ex-girlfriend

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Lawyer for Sean 'Diddy' Combs claims there was 'mutual violence' between him and ex-girlfriend

A lawyer representing Sean “Diddy” Combs has told a court there was “mutual” domestic violence between him and his ex-girlfriend Casandra ‘Cassie’ Ventura.

Marc Agnifilo made the claim as he outlined some of the music star’s defence case ahead of the full opening of his trial next week.

Combs has pleaded not guilty to one count of racketeering conspiracy, two counts of sex trafficking and two counts of
transportation for prostitution. If convicted, he faces up to life in prison.

Ms Ventura is expected to testify as a star witness for the prosecution during the trial in New York. The final stage of jury selection is due to be held on Monday morning.

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Why is Sean Combs on trial?

Mr Agnifilo told the court on Friday that the defence would “take the position that there was mutual violence” during the pair’s relationship and called on the judge to allow evidence related to this.

The lawyer said Combs‘s legal team intended to argue that “there was hitting on both sides, behaviour on both sides” that constituted violence.

He added: “It is relevant in terms of the coercive aspects, we are admitting domestic violence.”

U.S. Marshalls sit behind Sean "Diddy" Combs as he sits at the defense table alongside lawyer Marc Agnifilo in the courtroom during his sex trafficking trial in New York City, New York, U.S., May 9, 2025 in this courtroom sketch. REUTERS/Jane Rosenberg
Image:
A court sketch showing Sean ‘Diddy’ Combs (right) as he listens to his lawyer Marc Agnifilo addressing the court. Pic: Reuters

Ms Ventura’s lawyers declined to comment on the allegations.

US District Judge Arun Subramanian said he would rule on whether to allow the evidence on Monday.

Combs, 55, was present in the court on Friday.

He has been held in custody in Brooklyn since his arrest last September.

Prosecutors allege that Combs used his business empire for two decades to lure women with promises of romantic relationships or financial support, then violently coerced them to take part in days-long, drug-fuelled sexual performances known as “Freak Offs”.

Read more:
Diddy on trial: Everything you need to know
Sean Combs: A timeline of allegations

Combs’s lawyers say prosecutors are improperly seeking to criminalise his “swinger lifestyle”. They have suggested they will attack the credibility of alleged victims in the case by claiming their allegations are financially motivated.

The trial is expected to last around eight weeks.

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UK

Police investigating alleged attack on prison officer by Southport triple murderer Axel Rudakubana

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Police investigating alleged attack on prison officer by Southport triple murderer Axel Rudakubana

Police are investigating an alleged attack on a prison officer by Southport triple killer Axel Rudakubana on Thursday, Sky News understands.

A Prison Service spokesperson said: “Police are investigating an attack on a prison officer at HMP Belmarsh yesterday.

“Violence in prison will not be tolerated and we will always push for the strongest possible punishment for attacks on our hardworking staff.”

Rudakubana is serving life in jail for murdering Alice da Silva Aguiar, nine, Bebe King, six, and Elsie Dot Stancombe, seven, at a Taylor Swift-themed dance class last year.

According to The Sun, Rudakubana poured boiling water over the prison officer, who was taken to hospital as a precaution but only suffered minor injuries.

This breaking news story is being updated and more details will be published shortly.

Please refresh the page for the fullest version.

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Environment

Kia EV4 test drive reveals the good, the bad, and the ugly

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Kia EV4 test drive reveals the good, the bad, and the ugly

Can Kia’s first electric sedan live up to the hype? After launching the EV4 in Korea, we are finally seeing it in action. A new test drive of the EV4 gives us a closer look at what to expect as Kia prepares to take it global. Here’s how it went down.

Kia EV4 test drive: The good, the bad, and the ugly

Kia claims the EV4 will “set a new standard in electric vehicles” with long-range capabilities, fast charging, and a sleek new design.

The electric sedan features a unique, almost sports-car-like profile with a long-tail silhouette and added roof spoiler.

Kia claims it is “the new look of a sedan fit for the era of electrification.” Despite its four-door design, the company is calling it a new type of sedan.

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The design is not only eye-catching, but it’s also super efficient. With a drag coefficient of just 0.23, the EV4 is Kia’s most aerodynamic vehicle so far, enabling maximum driving range and efficiency.

Kia opened EV4 orders in South Korea in March, starting at about $29,000 (41.92 million won). It’s available with two battery options: 58.2 kWh and 81.4 kWh. The entry-level “Standard Air” model, powered by the 58.2 kWh battery, is rated with up to 237 miles of driving range.

Kia-EV4-test-drive
Kia EV4 sedan Korea-spec (Source: Hyundai Motor)

The “Long-Range Air” variant starts at 46.29 million won ($31,800) and has a driving range of up to 331 miles (533 km) in Korea.

With charging speeds of up to 350 kW, the EV4 can charge from 10% to 80% in around 29 minutes. The long-range battery will take about 31 minutes.

Kia-EV4-test-drive
Kia EV4 sedan interior (Source: Hyundai Motor)

The interior boasts Kia’s latest ccNC infotainment system with a 30″ Ultra-wide Panoramic Display. The setup includes dual 12.3″ driver displays, navigation screens, and a 5″ air conditioning panel.

With deliveries kicking off, we are seeing some of the first test drives come out. A review from HealerTV gives us a better idea of what it’s like to drive the EV4 in person.

Kia EV4 test drive (Source: HealerTV)

Sitting next to Kia’s first pickup, the Tasman, the reviewer mentions the EV4 feels “particularly newer.” The test drive starts around the city with a ride quality similar to that of the K5, if not even better.

As you can see from the camera shaking, the ride feels “a bit uncomfortable” on rough roads. However, on normal surfaces and speed bumps, Kia’s electric sedan “feels neither too soft nor too hard,” just normal. The reviewer calls the EV4’s overall ride quality “quite ordinary” with “nothing particularly special about it.”

When accelerating, the electric car was smooth in the beginning but felt “a little lacking in later stages.” Overall, it should be enough for everyday use.

One of the biggest issues was that the rear window appeared too low. The rear brake lights also stick out, making it hard to see clearly through the rearview.

Keep in mind that the test drive was the Korean-spec EV4. Kia will launch the EV4 in Europe later this year and in the US in early 2026.

In the US, the EV4 will include a built-in NACS port for charging at Tesla Superchargers and a driving range of up to 330 (EPA-est) miles. Prices will be revealed closer to launch, but the EV4 is expected to start at around $35,000 to $40,000.

Would you buy Kia’s electric sedan for around $35,000? Or would you rather have the Tesla Model 3, which starts at $42,490 in the US and has up to 363 miles of range? Let us know in the comments.

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