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Health

Burn fat and build muscle by eating more food: advice from a nutritionist

Nature

Eating eggs with oatmeal is a good way to get some protein into your breakfast.
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  • A 60 year old man submitted an average day’s worth of meals to be reviewed for Insider Nutrition Clinic.
  • A nutritionist said to eat more carbs, fats and foods in general.
  • If you would like to have your diet reviewed by an expert, fill in this form.

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

He told Insider his goals were to to build up muscle And lose weight around his waist. Victor has a sedentary office job but lifts weights and does it cardio twice a week each.

He said that although he had previously lost weight on the keto diethe found it too restrictive. Victor now counts his calories and tries to eat low-fat to cut them down, he said.

Registered Nutritionist Jamie Wright told Insider that Victor could benefit from changing his focus from aesthetics to athletics.

“If you’re going for a ‘look,’ you’re much more likely to hinder your physical performance and possibly end up in a situation where you’re at risk of insufficient intake of nutrients, micronutrients and minerals,” Wright said. “If you want to look and feel like an athlete, you have to perform and fuel like one.”

As Insider previously reported, it’s also not possible to “spot train” and deliberately lose fat in one area of ​​the body, like the stomach.

Wright advised Victor to increase his caloric intake to the maintenance level, which may require some trial and error and often leads to a slight initial weight gain due to the water weight associated with increased consumption.

Slightly higher calories will reduce Victor’s risk of malnutrition, give him the energy to be more active, and help him retain his hard-earned muscle mass, which decreases with age.

“While physical activity is a key factor in combating this, a lack of fuel can accelerate the loss of lean mass,” Wright said. “The more lean muscle mass we have, the thinner we will generally look anyway.”

If possible, Victor should try to fit in one or two additional strength training sessions each week, Wright said.

“The difference this will make to your health (not to mention your physique) in the short and long term will be drastic, and will do far more to achieve your leaner body composition and build more muscle mass than a lack of fuel,” Wright said.

Eat less processed meat

For breakfast, Victor aims to eat no more than 400 calories and usually has Special K cereal or oatmeal with two turkey sausages or two strips of bacon.

Wright said it’s great that Victor is eating protein at breakfast, but to ensure he doesn’t eat too much processed meat, he might consider swapping it out for whites every now and then. eggs or whole eggs.

Eat regularly processed meatsuch as sausages, ham, bacon and jerky, has been linked to an increased risk of developing serious cardiovascular disease, as well as conditions such as intestinal and stomach cancer, And high blood pressure.

Eat fruits and vegetables for lunch

For lunch, Victor eats a turkey burger or low-fat frozen meal, along with a protein bar, he said.

Since packing a nutritious lunch can be difficult during a busy work day, Victor’s lunch is by no means bad and it’s great to have another one. protein hit, Wright said. However, adding some fruits or vegetables to lunch would provide more micronutrients and fiber.

Add Carbs to Dinner for More Energy

For dinner, Victor eats chicken, lean beef or pork with vegetables like broccoli, cauliflower rice or carrots.

Wright said it was a great nutritious dinner and it was good to have a variety of foods, but if Victor increased his calories he could add carbs to his meal which would give him more energy And benefit from your training.

Protein is important

Twice a day, Victor snacks on fruit (like a banana, apple, or cantaloupe) and nuts (like cashews or walnuts).

Fruits and nuts are both nutritious foods and nuts contain protein, but not as much as most people think, and Victor could benefit from more protein in his snacks, Wright said. He suggested a protein shake, jerky, hard-boiled eggs, cottage cheese or Greek yogurt with berries.

Consume protein regularly throughout the day helps build and maintain your muscles and keep you feeling full. Overall, Victor spaces his protein well, so it’s not a big cause for concern, but adding a little more in snacks might help, Wright said.



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