Eat carbs and fiber, don’t do keto to lose fat and maintain muscle

  • A 41-year-old man submitted an average day’s eating to review for Insider Nutrition Clinic.
  • He said he practices intermittent fasting and the keto diet, and his goals are fat loss and muscle maintenance.
  • A nutritionist said to eat more whole grains, fruits, vegetables and healthy fats.
  • If you want to have your diet reviewed by an expert, fill in this form.
  • The advice in this article is not a substitute for professional medical diagnosis or treatment.

Mitchell, 41, submitted her eating routine to Insider’s Nutrition Clinic, where trained dietitians and nutritionists offer advice on readers’ eating habits.

He told Insider his goals are fat loss and muscle maintenance.

Mitchell said he worked at a desk and exercised six days a week, doing a major muscle group and 30 minutes of cardio a day. He does intermittent fastingeat between 10:30 a.m. and 6 p.m., and follow the high-fat, low-carb diet keto diet.

Registered nutritionist Rhiannon Lambert told Insider that intermittent fasting and cut carbs may have negative side effects, and they will not necessarily facilitate reduce body fat percentage. Instead, Mitchell should incorporate more vegetables, fruits and whole grains into her diet, Lambert said.

Mitchell breaks his fast with a protein shake and eggs

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

Eating a high protein diet helps maintain muscle while being in a calorie deficit for fat lossbut Mitchell’s diet lacks fiber, which helps with satiety and reduces hungerLambert said.

Intermittent fasting can help with weight loss because it’s an easier way for some people to maintain a healthy diet. calorie deficitbut it doesn’t work for everyone, she says.

“The observed dietary restriction could potentially lead to overeating, binge eating, or even disordered eating,” Lambert said. “It can slow down your weight loss journey and lead to an unhealthy relationship with food.”

Mitchell eats meat and cheese for lunch

Mitchell’s second meal of the day is meat, such as chicken breast or thighs, steak or ground beef with cheese and jalapenos, he said.

Lambert said he may be lacking in nutrients and energy due to low carbohydrate, fruit and vegetable intake.

“Carbohydrates are an essential macronutrient that we need to fuel us for workouts and everyday life and for our bodies to function optimally,” she said. “Restricting them can lead to fatigue, low mood, food cravings and even nutritional deficiencies.”

Cutting out carbs can also lead to muscle loss when in a calorie deficit, nutrition coach Dr. Mike Molloy has already told Insider.

Lambert advises Mitchell to limit his consumption of saturated fats, found in cheese and red meat, which are linked to an increased risk of heart disease and stroke. Rather prefer unsaturated fat sources like olive oil and avocados.

These “healthy fats” and complex carbohydrate sources like whole-grain rice or pasta will give Mitchell more energy for workouts and help him reach his goals, Lambert said.

Mitchell’s last meal is meat with salad

Salmon caesar salad.

Swapping chicken for salmon can increase food variety.


For dinner, Mitchell has meat like chicken breast, steak, or a burger patty with a salad of romaine, cheese, and ranch dressing.

Lambert said Mitchell would benefit from a wider variety of foods, so he suggests replacing meat with salmon, beans or chickpeas along with vegetables, while adding complex carbohydrates and healthy fats.

“By doing so, it will increase its fiber intake and plant-based dietary diversity, which may be beneficial for gut healthin addition to keeping him full for longer,” she said.

Mitchell takes a lot of supplements

Mitchell takes 10 supplements each day, including apple cider vinegara multivitamin, fish oil, turmeric, collagenelectrolytes, zinc and magnesium.

However, most of them are uselessespecially if Mitchell eats a more balanced diet, Lambert said.

She advocates a “food first” approach.

“Eating a balanced, healthy diet rich in whole grains, fruits and vegetables, plant-based protein, fiber, healthy fats, and adequate hydration should mean you’re meeting the recommended daily requirements for each nutrient,” Lambert says.

Some people fall short and need specific supplements, she said, but if they’re not recommended by a doctor or trained nutrition professional, you probably don’t need to take them. .

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