Burn Fat and Build Muscle by Eating More Food: Nutritionist Advice

• A 60-year-old man submitted his average daily food intake for review. Insiders Nutrition Clinic.
• My nutritionist told me to eat more carbohydrates, fats, and food overall.
• If you would like to have an expert review your eating habits, Please fill out this form.

Victor, 60, submitted his eating habits to Insider’s Nutrition Clinic, where qualified nutritionists and registered dietitians can advise readers on their eating habits.

He told Insider that his goals are: train muscles and reduce fat around his waist. Victor has a sedentary desk job, but he also lifts weights and trains. aerobic exercise each twice a week.

Although he had previously lost some weight, keto diethe found it too many restrictions. Victor says he is currently counting his calories and trying to eat a low-fat diet to keep his calories in check.

Registered dietitian jamie wright Victor told Insider that he might benefit from changing his focus from aesthetics to athletics.

“Chasing ‘looks’ is far more likely to hinder athletic performance and can put you at risk for inadequate intake of nutrients, micronutrients, and minerals,” says Wright. “If you want to look and feel like an athlete, you need to perform and energize like one.”

As Insider previously reported, you also can’t intentionally “spot train” to lose fat in certain parts of your body, such as your abdomen.

Mr. Wright advised Victor to increase his caloric intake to maintenance levels. Finding this can take some trial and error, and often leads to slight weight gain at first because eating more food means more water weight.

The slightly higher calorie content reduces Victor’s risk of malnutrition, gives him the energy to be more active, and helps him maintain his hard-earned muscle mass. decline with age.

“Physical activity is an important factor in addressing this, but fuel deprivation can accelerate loss of lean body mass,” Wright said. “The more lean muscle mass we have, the more toned we usually look.”

If possible, Wright said Victor should do one or two more strength training sessions each week.

“The difference this makes to your health (never mind your physique) in the short and long term is dramatic, allowing you to achieve a leaner body composition and develop more muscle mass than fuel deprivation.” ,” Wright said.

reduce intake of processed meat

Victor aims for less than 400 calories for breakfast, which is usually Special K cereal or oatmeal and two turkey sausages or two slices of bacon.

Wright said it’s great that Victor is getting protein in his breakfast, but he might consider replacing them with egg whites or whole eggs from time to time to avoid eating too much processed meat.

eat regularly processed meatFoods such as sausage, ham, bacon, and jerky are associated with an increased risk of developing serious cardiovascular disease and conditions such as: colon cancer, stomach cancer, and high blood pressure.

eat fruits and vegetables for lunch

For lunch, Victor eats a turkey hamburger or frozen low-fat meal and a protein bar.

Considering it’s difficult to prepare a nutritious lunch on a busy work day, Victor’s lunch is never bad and it’s nice to have refills protein Wright said. However, adding fruits and vegetables to your lunch will provide more micronutrients and fiber.

Add carbohydrates to your dinner for more energy

For dinner, I eat chicken, lean beef, pork and vegetables like broccoli, cauliflower rice, and carrots.

Wright says this is a great, nutritious dinner and it’s good to eat a variety of foods, but if Victor adds more calories, he can add more carbohydrates to the meal and eat more. Said it can give energy and energy. benefit his training.

protein is important

Victor snacks on fruit (bananas, apples, cantaloupe, etc.) and nuts (cashews, walnuts, etc.) twice a day.

Fruits and nuts are both nutritious foods, and nuts contain some protein, but not as much as many people think, and Victor recommends getting more protein in your snacks. Wright said there is potential to benefit from this. He suggested protein shakes, jerky, boiled eggs, cottage cheese, or Greek yogurt with berries.

Consume protein regularly It helps build and maintain muscle throughout the day and also helps keep you feeling full. Overall, Victor is getting his protein at plenty of intervals, so it’s not a big concern, but adding a little more protein to his snacks might help, Wright said.