Build muscle, lose fat by eating a wide range of proteins: NutritionistThank you for reading this post, don't forget to subscribe!
- A 35-year-old man submitted his average daily diet for review Insider Nutrition Clinic.
- He told Insider that he wants to build muscle and lose body fat.
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Brian, who wants to “build muscle and shed body fat”, presents his eating routine on Insider’s Nutrition Clinic, where qualified nutritionists and nutritionists give advice on readers’ eating habits.
Brian, 35, he said lifts heavy weights five days a week, do 10-15 minutes of brisk walking before and after your workouts, and do physically demanding work.
Registered Associate Dietitian Eli Brecher told Insider that Brian is doing the right thing by eating a lot proteinbut he should consider diversifying his sources with plant-based foods, whole foodsand fish as well as meat.
Brian’s weightlifting and active lifestyle are great, but he would benefit from incorporating some flexibility and mobility exercise into his regimen, such as 10-15 minutes of stretching or yoga after his workouts or on the weekends, Brecher said.
Replace processed proteins with plant-based or whole foods
For breakfast, Brian has a protein shake, a turkey sandwich, high-protein yogurt, a mix bar, and a banana.
Two hours later he ate protein barhe said.
Brecher said Brian’s overall diet contains a good amount of protein, which is in line with his goals building muscle and losing body fat.
However, he could benefit from replacing some of the processed sources, such as bars and shakes, with plant-based or whole foods, she said. Brecher said it could provide Brian with more fiber to help his cause fat loss because fiber makes you feel full.
Brecher recommends making a breakfast smoothie with berries, spinach, oats, chia seeds, nut butter, and milk for more whole foods and nutrients.
Replace the meat with tofu, lentils or chickpeas
Two to three hours after his morning breakfast, Brian eats a pound of ground turkey or chicken with white rice, followed by another high-protein yogurt and an orange.
“He might want to replace his lunch of turkey or chicken with fried tofu or lentil and chickpea stew,” Brecher said. “All wonderful sources of plant protein and fiber.”
Replacing white rice with brown rice would increase Brian’s fiber intake, while quinoa will provide minerals such as iron and magnesium, Brecher said.
“He can also add extra protein to his yogurt in the form of a handful of walnuts, which are rich in antioxidants, and some pumpkin seeds, which are full of zinc and vitamin K,” Brecher said.
Eat a variety of foods, including healthy snacks
In the mid-afternoon, Brian eats a snack like almonds, stir-fry mix, and/or a protein shake.
Nuts are a good source of healthy fats and also provide protein. Brecher suggested adding variety to her snacks, sometimes eating carrot sticks with hummus or mashed avocado on whole-wheat crackers with a sprinkle of mixed seeds.
For dinner, Brian eats chicken, turkey or beef with white rice and vegetables, he said.
Brecher said Brian’s diet may lack variety and suggested swapping meat for fish some days.
“Fish is a great source of protein and contains various essential vitamins and minerals, such as iodine and selenium, and fatty fish, including salmon, mackerel and sardines, are high in omega-3 fatswhich are good for cardiovascular health and brain health,” she said.
The advice in this article is not a substitute for professional medical diagnosis or treatment.
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