Eat More Carbs and Food Overall to Build Muscle and Lose Fat: Dietitian Advice

• A 56-year-old woman submitted her average daily intake for review. Insiders Nutrition Clinic.
• The nutritionist told me to eat more overall, including carbohydrates.
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Helen, 56, posted her eating habits: Insiders Nutrition Clinica licensed dietician or registered dietitian will advise you on your diet.

She told an insider that her goals were to: build muscle and reduce belly fatand she’s been trying to do so for the past six weeks by eating 1,250 calories a day.

“I recently started working out five to six times a week. HIIT “I don’t necessarily want to lose weight, but I do have a fair amount of belly fat, so I would like to gain muscle,” said Helen.

Nutritionist Nicola Ludlum-Rain told Insider that while Helen’s commitment to exercising regularly is great, 1,250 calories is too low and she would likely benefit from eating more. .

“Aiming for a calorie deficit is essential for weight loss, but especially since her goal is to gain muscle, it’s important that the calorie deficit isn’t so great that it leads to muscle loss,” Ludlum Rain said.

As Insider’s Gabby Landsverk previously reported, 1,200 calories is the daily recommended amount for young children, and dropping too many calories can lead to side effects such as brain fog, loss of muscle mass, fatigue, hair loss, and digestive problems, not to mention most people. for it is unsustainable.

“Sustainability is extremely important,” said Ludlum Raine. “Helen should aim for a diet and training routine that is sustainable and not overly restrictive. It is important to monitor her energy levels, muscle recovery, and potential signs of nutrient deficiencies.”

if you want to Lose fat and build muscle at the same timeshould aim to be small. lack of calorieseat one high protein dietAnd make sure you’re doing strength training with heavy weights. progressive overload.

“It is important to note that It is impossible to partially reduce fat“Fat loss occurs throughout the body based on genetics and other factors,” said Ludlum Raine.

Eat healthy fats at breakfast that are important for hormone function

For breakfast, Helen adds eggs and turkey sausage to a smoothie made with fruit, spinach and plain Greek yogurt.

Ludlum Rain recommends adding a tablespoon of chia seeds or nut butters to your smoothie for a boost of healthy fats, and oats for an energy boost.

”healthy fatFoods such as avocados and nuts are essential for overall health and hormonal function, so it’s beneficial to make sure she’s getting enough,” Ludlum Rain said.

Eat more carbs at lunch to boost your workout energy

Helen said lunch typically includes about 3 ounces of lean protein sources along with a salad, vegetables, or a low-carb wrap.

Ludlum-Rain suggested Helen increase her carbohydrate intake, aiming for at least 125 grams per day.

“She incorporates fruit and low-carb wraps while adding more Complex (Whole Grain) Carbohydrates Things like oats, quinoa and brown rice will give her the sustained energy she needs for her workouts and help with her gut health,” Ludlum Rain said.

Eat more protein to maintain muscle mass

For dinner, Helen eats lean protein sources such as chicken with vegetables.

Ludlum Rain suggested adding sweet potatoes to boost energy and replenish Helen’s energy. glycogen storage Perfect after a workout or after eating more protein.

“Her focus on lean protein is great for muscle repair and growth, but a little bit more intake, especially after training, might help,” says Ludlum Raine. Told.

She recommends that people trying to lose weight consume at least 1.6 grams of protein per kilogram of body weight per day to maintain lean muscle mass in a calorie deficit.

Drink enough water to stay hydrated

Helen eats two treats almost every day: string cheese, fruit, and rice cakes.

Ludlam-Raine recommended protein energy balls or carrots and hummus for added fiber and protein.

Helen also needs to make sure she’s drinking enough water, especially considering her training schedule.

“It’s wise to make sure your urine is light-colored and drink at least 1.6 liters of water (or more in hot weather or on days you exercise),” says Ludlum Rain.