Eat More Protein and Whole Grains to Lose Fat Not Muscle, Nutritionist Says

• A 30-year-old woman submitted an average daily meal to be reviewed by the Insiders Nutrition Clinic.
• She told insiders that she wanted to lose fat, maintain muscle, and have more energy.
• Nutritionists said you should eat more protein during the day and whole grains in the evening.
• If you would like an expert dietary review, please fill out this form.
• The advice in this article is not a substitute for professional medical diagnosis or treatment.

Laura, 30, submitted her dietary habits to the Insiders Nutrition Clinic. There, qualified dietitians and dietitians provide advice on your diet.

She told insiders that her goal was to lose fat and maintain muscle. “Every time I tried to lose fat before, I lost a ton of muscle mass and less fat,” she said. “I don’t have a complete rest even if I sleep for 7 to 8 hours, so I want to be more energetic.”

Laura said she was a cook at a local shelter, so she stands up all day. She also does resistance training or interval running three to four times a week.

Registered nutritionist Kimberly Nave confirmed what Laura would eat each day and told insiders that she should eat more protein, whole grains, fruits and vegetables.

“The main advice when trying to maintain muscle while losing fat is to get the right level of protein spread throughout the day,” she said.

According to Neve, strength training with proper protein intake helps maintain muscle while you’re deficient in calories due to fat loss.

Laura prepares cream of whit and eggs for breakfast

Laura said breakfast is always half the cream of whit made from whole milk and sugar.

She eats wheat cream with an omelet consisting of egg whites, greens, garlic, onions and mozzarella, in addition to whole eggs. All of these are cooked in olive oil and have avocado on the sides.

Neve had a balance of protein, carbs, fats, and many micronutrients, so there were no tweaks to Laura’s breakfast.

Laura has a carb-based snack in the morning

Around 11:00 am, Laura said she had milky coffee and snacks such as brioche and butter cookies.

“I’m very accustomed to eating small amounts of undernutrition, high calories, processed snacks and large amounts of sugar all day long,” she said.

This means Laura is having a hard time eating the right part of a healthy diet, “overwhelmed by the sheer volume of clean food,” she said.

Neve suggested replacing snacks with nuts and dried fruits with hummus and vegetables. This provides slow-release energy and protein.

Smoothies that you drink all day with yogurt, oats, fruits, vegetables, and seeds can also help, Neve said.

Laura’s use of the term “clean” suggests that she can improve her relationship with food, according to Nave, who works with clients recovering from eating disorders.

There is no such thing as “clean” foods, and all foods can fit into a healthy diet, Neve said.

“If she usually limits certain foods or feels guilty about eating them, this doesn’t help her overall balance of thinking and nutrition,” Neve said.

Laura is often too busy for lunch

Laura’s ability to have a proper lunch depends on how busy she is, and she often eats snacks such as cheese sticks, pastries, and bananas.

When I have time, I often use either tuna mayonnaise or peanut butter and jelly to make sandwiches in whole wheat bread.

Tuna provides protein and whole wheat bread provides energy and fiber, but adding fruits and vegetables provides more nutrients and helps her feel full, Neve said. rice field.

According to Neve, eating a high-protein morning treat can help stabilize Laura’s blood sugar levels, even if Laura isn’t eating properly until late.

Laura has a salad for dinner

In the evening, Laura eats salads and dressings made from leafy vegetables and proteins such as chicken and boiled eggs.

Laura’s energy levels will benefit from the addition of whole grains, Nave said.

“It’s okay to eat carbs in the evening,” she said. “They are essential to overall health, and Laura probably limits them in pursuit of fat loss.”

You don’t need to cut carbs to lose weight. Carbohydrates provide the essential B vitamins that increase energy levels, and fiber can help reduce fat by giving you a feeling of fullness.

She recommends whole-grain pasta or rice, lentils, or quinoa, among other things.