The 100-50 Method for Weight Loss: Simple Science, Real Results

The 100 50 method for weight loss is a fresh approach to losing weight that’s actually catching on because it’s simple and effective: eat at least 100g of protein and 50g of daily fats to keep your calorie intake in check and lose weight.

Let's dive into how this method can help you reach your weight loss goals without the usual stress of strict dieting.

What Is the 100-50 Method? (Definition + Origins)

The 100 50 method is a science-backed strategy for sustainable weight loss that combines psychological principles with practical nutrition guidelines. It is particularly effective for women seeking long-term results without the extreme restrictions and complicated calorie counting commonly associated with other weight loss programs.

It’s named after Aimee Meier’s book, “The 100-50 Method”, which claims to help women over 40 who are “struggling with hormonal weight gain, menopause belly fat, sugar cravings, or low energy.”

What’s unique about this approach is it requires nothing more than basic knowledge about which foods contain protein and healthy fats and a way to track these amounts as you eat throughout the day.

Quick Overview of the 100-50 Method

Two things make the 100-50 Method stand out:

• It involves no calorie counting, so it doesn’t feel like a strict diet.
• Meals are flexible, focusing more on developing a helpful eating pattern that’s easier to ease into your long-term diet.

Why 100 Grams Protein + 50 Grams Fat Matters

Fun fact: Protein requires 20-30% more energy to digest compared to carbohydrates (5-10%) or fats (0-3%). Why is this important? Because eating more protein creates a metabolic advantage. The thermic effect of protein-rich food becomes particularly significant during perimenopause when your metabolism slows down while also allowing you to directly combat sarcopenia, or age-related muscle loss, by helping you maintain your muscle mass.

In a way, eating more protein is like getting a little bonus calorie burn with every protein-rich meal.

The 50 grams of healthy fats play an equally important role.  These fats also regulate leptin (satiety hormone) and ghrelin (hunger hormone), which become dysregulated during perimenopause, leading to increased appetite, cravings, and unhealthy snacking habits. Healthy fats also support important body functions like hormone production and vitamin absorption.

Why It Works for Long-Term Weight Loss

The 100 50 method works because it focuses on what you should eat instead of what you shouldn't.

The 100-50 method doesn’t eliminate anything. It merely minimizes carbohydrates in favor of eating more protein and healthy fats for better satiety. It’s an approach in line with studies showing the importance of higher protein intake and research-backed publications on the risks of following fad diets that focus on eliminating foods.

Benefits of the 100-50 Method

One of the biggest perks of the 100 50 method is how easy it is to understand and stick with. The rules are: eat 100 grams of protein and 50 grams of fat a day. That’s it!

The method also gives you plenty of flexibility in reaching your daily goals. You can spread your protein and fat intake throughout the day in whatever works best for your schedule and preferences. It's also great for people who are new to healthy eating and might otherwise feel overwhelmed by other, more complicated diet plans.

Encourages Long-Term Balanced Eating

The 100 50 method does more than just help you lose weight. It teaches you to build better eating habits that can last a lifetime. This approach complements various diets, including Mediterranean diets rich in olive oil and fish, high-protein vegetarian plans with legumes and nuts, and flexible eating patterns that focus on the quality of macronutrients.

Rather than following rigid meal plans, you develop sustainable food selection skills for long-term health and energy.

Naturally Reduces Overeating

Protein and healthy fats trigger powerful satiety hormones—particularly cholecystokinin (CCK) and leptin—that signal fullness. Research consistently shows that high-protein, moderate-fat meals increase satiety and reduce subsequent food intake compared to high-carbohydrate alternatives.

‍Lifestyle Benefits

The 100-50 method integrates seamlessly into social situations, travel, and busy schedules. You can meet your targets at restaurants, family gatherings, or while meal prepping. This flexibility supports building long-term eating habits that leaves a positive impact on your health beyond weight loss.

100-50 Method Daily Meal Plan

Target 100 grams of protein and 50 grams of healthy fats daily. Remember that these are guidelines. Consistency over perfection drives results.

Breakfast: A 100-Calorie High-Protein Option

Option 1: Protein Omelet

• 3-egg omelet with spinach and feta cheese
• 1 slice whole-grain toast with almond butter
• Macros: 28g protein, 18g fat

Option 2: Greek Yogurt Bowl

• 1 cup full-fat Greek yogurt
• 2 tbsp chopped walnuts
• 1 tbsp chia seeds, mixed berries
• Macros: 25g protein, 20g fat

Option 3: Protein Smoothie

• 1 scoop protein powder, 1 tbsp almond butter
• 1/2 avocado, spinach, unsweetened almond milk
• Macros: 30g protein, 16g fat

Vegetarian swap: Replace eggs with extra firm tofu scramble

Lunch: A Filling 100-Calorie Salad or Wrap

Grilled Chicken Salad

• 5 oz grilled chicken breast
• Mixed greens, cherry tomatoes, cucumber
• 1/2 avocado, olive oil dressing
• Macros: 35g protein, 18g fat

Meal Prep Box Alternative:

• Tuna salad with chickpeas
• Mixed vegetables, olive tapenade
• Macros: 32g protein, 15g fat

Vegetarian swap: Replace chicken with hemp hearts and pumpkin seeds

Dinner: A Flavorful 100-Calorie Plate

Fish Option: Omega-3 Rich Salmon

• 6 oz baked salmon
• Roasted Brussels sprouts with olive oil
• Quinoa side
• Macros: 40g protein, 20g fat

Plant-Based Option: Lentil Bowl

• 1 cup cooked lentils
• Tahini dressing, roasted vegetables
• 1/4 cup pumpkin seeds
• Macros: 25g protein, 18g fat

Snacks: 50-Calorie Ideas for Energy Boosts

A handful of mixed nuts (about 1 ounce) provides roughly 6 grams of protein and 15 grams of healthy fats. Greek yogurt with a few berries offers about 15 grams of protein and some healthy fats, especially if you choose full-fat yogurt. Other good snack options include hard-boiled eggs, cheese with apple slices, or celery with almond butter.

The key is choosing snacks that contribute to your daily goals rather than empty calories that don't help you reach your targets.

Quick Grab-and-Go:

• 1 oz mixed nuts: 6g protein, 15g fat
• Hard-boiled egg with olives: 8g protein, 12g fat

Meal-Prep Ready:

• Protein energy balls (almond butter, protein powder): 12g protein, 10g fat
• Greek yogurt parfait cups: 15g protein, 8g fat

Dairy-Free Options:

• Celery with almond butter: 4g protein, 16g fat
• Coconut yogurt with hemp hearts: 8g protein, 14g fat

Daily Total Target Check: Aim for 100g protein and 50g healthy fats across all meals and snacks.

Do you need something you can have access to on the go? Download Your Complete 7-Day 100-50 Method meal Plan PDF here!

How to Start the 100-50 Method (Practical Guide)

Follow this streamlined 3-step approach to implement the 100-50 method.

The 100 50 method is flexible enough to work for many different lifestyles. If you're vegetarian or vegan, you can get your protein from sources like tofu, tempeh, legumes, and plant-based protein powders. Your healthy fats can come from nuts, seeds, avocados, and plant oils.

Step 1 – Set Up Your Daily Plan

Divide your targets across meals and snacks. The most successful approaches follow one or the other:

• 3 meals + 2 snacks: 25-30g protein and 10-15g fat per meal
• Intermittent fasting variant: 2 larger meals with 40-50g protein and 20-25g fat each

Choose the pattern that best aligns with your schedule and hunger patterns.

Step 2 – Hitting 100g Protein

Target protein-rich foods at each eating occasion.

Here’s a quick guide for your reference:

Step 3 – Incorporating 50g Fats

Add measured portions of these healthy fats throughout your day:

Tracking and Label Reading

Use food tracking apps to learn more about portion sizes and macro content when you’re starting out. Always read the nutrition labels. Key in on protein and fat content per serving, so you can adjust portions based on your daily targets.

Meal Timing and Frequency Tips

Choose between these two proven approaches based on your lifestyle to meet your daily targets:

Option 1: 3 Meals + 2 Snacks

• Breakfast: 25g protein, 12g fat
• Mid-morning snack: 10g protein, 8g fat
• Lunch: 30g protein, 15g fat
• Afternoon snack: 10g protein, 8g fat
• Dinner: 25g protein, 12g fat

Option 2: Intermittent Fasting Variant

• First meal: 40g protein, 20g fat
• Second meal: 45g protein, 22g fat
• Optional snack: 15g protein, 8g fat

Include protein and healthy fats at each eating occasion to maintain stable energy and prevent overeating between meals.

Balancing Macronutrients for Satiety and Energy

Your macro distribution will naturally optimize for sustained energy and appetite control with the 100-50 weight loss method:

Target Macro Ratios:

• Protein: 25-30% of calories
• Fat: 30-35% of calories
• Carbohydrates: 35-45% of calories

Focus on complex carbohydrates from vegetables, fruits, and whole grains to complement your protein and fat targets. When you prioritize quality protein and healthy fats, your carbohydrate intake naturally falls into a healthy range, keeping you satisfied and energized throughout the day.

Once you get used to it, you can stop using food tracking apps and focus instead on intuitive eating as you become familiar with your targets.

Is the 100-50 Method Right for You?

The 100-50 method works well for many people, but individual needs vary based on size, activity level, and health conditions.

Use this checklist to determine if it’s right for you:

✓ Good Candidates:

• Busy professionals seeking simple nutrition guidelines
• Women 35+ experiencing metabolic changes
• People who feel hungry shortly after meals
• Those overwhelmed by complicated diet rules
• Individuals with stable energy needs

✗ Not Recommended For:

• People with kidney disease or chronic kidney issues
• Those with gallbladder problems or fat malabsorption disorders
• Individuals with eating disorder history
• People requiring medically supervised nutrition plans

Factors to Consider Before Starting

Health Condition Cautions:

• Kidney concerns: High protein intake may stress compromised kidney function
• Gallbladder issues: Sudden increases in fat intake can trigger symptoms
• Digestive sensitivities: Some people need gradual fat increases to avoid GI distress

Tracking Biomarkers: Monitor these indicators during your first 2-4 weeks:

• Energy levels throughout the day
• Digestive comfort and regularity
• Sleep quality and mood stability
• Hunger patterns between meals

Adjust protein or fat targets if you experience persistent fatigue, digestive issues, or increased cravings.

If symptoms and negative effects persist, stop and consult a professional immediately.

When to Consult a Professional

Seek guidance from a Registered Dietitian (RD) if you have:

• Pre-existing medical conditions
• Medications that affect nutrient absorption
• Specific dietary restrictions or allergies
• History of disordered eating patterns

Consult your MD for:

• Baseline lab work before starting (kidney function, lipid panel)
• Re-testing biomarkers after 3-6 months of following the method
• Integration with existing medical treatments

User Reviews & Success Stories

Sarah, 42, Marketing Executive: "Lost 18 pounds in 4 months without feeling deprived. The simplicity made it sustainable during my busy work travel schedule. Energy levels improved dramatically."

Maria, 38, Teacher & Mom: "Finally found something that worked with my irregular schedule. No more afternoon crashes, and I stopped obsessing over complicated meal planning. Down 22 pounds and feel stronger."

Jennifer, 45, Perimenopause: "This method helped stabilize my hormonal weight fluctuations. The higher protein intake preserved my muscle mass during weight loss, and my doctor was impressed with my lab improvements."

Recap: The 100 50 Method for Achieving Your Weight Loss Goals

The 100-50 method simplifies weight loss by targeting 100 grams of protein and 50 grams of healthy fats daily. It’s a natural approach for controlling hunger, preserving muscle mass, and creating sustainable eating habits without complicated tracking or restrictions.

Ready to personalize your approach? Take our comprehensive nutrition quiz to discover your optimal macro targets, or download our free 7-day meal plan PDF to get started immediately.

‍FAQs About the 100-50 Method

What is the 100-50 method?

A weight loss approach targeting 100g of protein and 50g of healthy fats daily.

Is there a meal plan PDF available?

Yes, download our free 7-day meal plan with recipes, shopping lists, and macro breakdowns.

Do you have a macro calculator?

Our personalized quiz calculates your optimal protein and fat targets based on your goals, activity level, and health status.

‍How does this support hormone balance?

Adequate protein and healthy fats provide building blocks for hormone production while stabilizing blood sugar fluctuations that disrupt hormonal balance.

What's the insulin impact?‍

Protein and fat create minimal insulin response compared to carbohydrates, helping improve insulin sensitivity and reduce fat storage.

Is this vegetarian-friendly?

Absolutely. Plant-based proteins (tofu, legumes, protein powder) and fats (nuts, seeds, avocados) easily meet daily targets.

Medical Disclaimer & Reviewer

This content is for educational purposes only and should not replace professional medical advice.

Consult your healthcare provider before starting any new nutrition program, especially if you have underlying health conditions.

Medically reviewed by: [RD/MD Name], Registered Dietitian

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