Eat Carbs and Fiber, Don’t Do Keto to Lose Fat and Maintain Muscle

• A 41-year-old man submitted his average daily diet for review by the Insider’s Nutrition Clinic.
• He does intermittent fasting and the keto diet, and his goals are to lose fat and maintain muscle.
• A nutritionist told me to eat more whole grains, fruits, vegetables and healthy fats.
• If you would like your diet reviewed by a professional, please complete this form.
• The advice in this article is not a substitute for professional medical diagnosis or treatment.

Mitchell, 41, submitted his diet to the Insider’s Nutrition Clinic, where licensed nutritionists and nutritionists provide readers with dietary advice.

He told Insider that his goal is to lose fat and maintain muscle.

Mitchell said she works out six days a week, working one major muscle group and doing 30 minutes of cardio each day while working a desk job. He does intermittent fasting, eats from 10:30 am to 6:00 pm, and follows a high-fat, low-carb keto diet.

Registered dietitian Rhiannon Lambert told Insider that intermittent fasting and cutting out carbs can have negative side effects and don’t necessarily make it easier to reduce your body fat percentage. Additionally, Mitchell needs to incorporate more vegetables, fruits, and whole grains into his diet.

Mitchell breaking the fast with protein shakes and eggs

Mitchell eats his first meal of the day at 10:30 am, drinking a protein shake and eating two egg cups made with eggs, cheese, bacon or sausage.

Eating a high-protein diet helps maintain muscle but lacks calories for fat loss, while Mitchell’s diet lacks fiber, which helps you feel full and reduces hunger. Yes, said Lambert.

Intermittent fasting can help you lose weight because it’s an easier way to maintain a calorie deficit, but it’s not for everyone.

“The dietary restrictions we see can lead to overeating, binge eating, and even eating disorders,” Lambert said. It may be connected.

Mitchell eats meat and cheese for lunch

Mitchell’s second meal of the day is meat, such as chicken breast or thigh, steak, and ground beef with cheese and jalapeños.

Lambert said that low intake of carbohydrates, fruits and vegetables may lead to nutritional and energy deficiencies.

“Carbohydrates are essential macronutrients that your body needs to function optimally, giving you the energy you need for your workout and everyday life,” she said. , can cause appetite and even nutritional deficiencies.

Cutting out carbs can lead to muscle loss when you’re in a calorie deficit, nutrition coach Dr. Mike Molloy previously told Insider.

Lambert advises Mitchell to limit her intake of saturated fats, found in cheese and red meat. Saturated fat is associated with an increased risk of heart disease and stroke. Instead, prioritize unsaturated fat sources such as olive oil and avocado.

These “healthy fats” and complex carbohydrate sources like whole grain rice and pasta give Mitchell more energy for exercise and help him reach his goals.

Mitchell’s last meal was meat and salad

For dinner, meats such as chicken breast, steak, or hamburger patties are served with a salad of romaine, cheese, and ranch dressing.

Lambert said Mitchell could benefit from more food types, so swap salmon, beans, or chickpea meat for vegetables while adding complex carbs and healthy fats. is proposing.

“By doing this, he increases his fiber intake and variety of plant foods, which is not only beneficial for gut health, but also keeps him feeling full longer,” she said. rice field.

Mitchell takes a lot of supplements

Mitchell takes 10 supplements daily, including apple cider vinegar, multivitamins, fish oil, turmeric, collagen, electrolytes, zinc and magnesium.

However, most of these are unnecessary, especially if Mitchell is on a more balanced diet.

She advocates a “food first” approach.

“Following a balanced, healthy diet rich in whole grains, fruits and vegetables, vegetable protein, fiber, healthy fats, and adequate hydration will meet the daily recommended requirements for each nutrient. It should mean that

Some people are inadequate and need certain supplements, but if they aren’t recommended by a doctor or qualified nutrition professional, you probably don’t need to take them.