- A 35-year-old man submitted an average day’s eating to review for Insider Nutrition Clinic.
- He told Insider he wanted to build muscle and lose body fat.
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Brian, who wants to “build muscle and lose body fat,” submitted his eating routine to Insider’s Nutrition Clinic, where trained dietitians and nutritionists offer advice on readers’ eating habits.
Brian, 35, said he lifts heavy weights Five days a week, he does 10 to 15 minutes of brisk walking before and after his workouts, and does physically demanding work.
Registered nutritionist Eli Brecher says Insider Brian is doing the right thing by eating lots of proteinbut he should consider diversifying his sources with foods of plant origin, whole foodsand fish as well as meat.
Brian’s weightlifting and active lifestyle are great, but he would do well to incorporate some flexibility and mobility exercises in his regimen, such as 10 to 15 minutes of stretching or yoga after his workouts or on weekends, Brecher said.
Replace processed proteins with plant-based or whole foods
For breakfast, Brian takes a protein shake, a turkey sandwich, high-protein yogurt, a trail mix bar, and a banana.
Two hours later, he eats a protein barhe said.
Brecher said Brian’s overall diet contains a good amount of protein, which aligns well with his goals for build muscle and lose body fat.
However, he might benefit from swapping some of the processed sources, like bars and shakes, for plant-based or whole foods, she said. Brecher said it could provide Brian with more fiber help him achieve his goal of lose fat Because fiber keeps you feeling 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 snack, 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 lunchtime turkey or chicken with a tofu stir-fry or a lentil and chickpea stew,” Brecher said. “All wonderful sources of plant-based protein and fiber.”
Replacing white rice with brown would increase Brian’s fiber intake, while quinoa would provide minerals such as iron and magnesium, Brecher said.
“He could also add extra protein to his yogurts in the form of a handful of nuts, which are high in antioxidants, and a sprinkle of pumpkin seeds, which are high in zinc and vitamin K,” Brecher said.
Eat a variety of foods, including healthy snacks
Mid-afternoon, Brian has a snack like almonds, trail mix, and/or a protein shake.
Nuts They are a good source of healthy fats and also provide protein. Brecher suggested adding variety to his snacks by sometimes having carrot sticks with hummus or mashed avocado on whole grain 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 diversity and suggested replacing meat with fish on some days.
Fish is an excellent source of protein and contains various essential vitamins and minerals, such as iodine and selenium, and fatty fish such as salmon, mackerel and sardines are rich in omega-3 fatty acidswhich are beneficial 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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