Eat More Food, Protein, Carbs, Fiber to Lose Fat: Nutritionist

• A 32-year-old woman submitted her average daily food intake for review. Insiders Nutrition Clinic.
• The dietitian said people should eat a diet rich in carbohydrates, protein, fat and fiber.
• If you would like to have an expert review your eating habits, Please fill out this form.

Lindsay, 32, submitted her eating habits to the following site: Insiders Nutrition ClinicHere, qualified nutritionists and registered dietitians advise readers on their dietary habits.

She told Insider her goals: fat loss and she weight lifting 6 days a week progressive overload She is a full-time mother who participates in the program, walks 12,000 to 14,000 steps a day, and does household chores.

Registered dietitian Vanessa Zingaro told Insider that Lindsey seems to have a very active lifestyle and it’s great that she’s doing strength training and workouts. walk a lot.

Lindsey eats a lot proteinThis is great for aiding muscle recovery from workouts and also helps your body maintain muscle while losing fat. But carbohydrates, fiber and fat are also important for overall health and energy, Zingaro says.

To lose fat, it’s also important to eat enough to maintain a calorie deficit, Zingaro Said.

Aim for protein, carbohydrates, fiber, and fat at every meal

For breakfast, Lindsey said she has coffee with almond milk, a scoop of protein powder, and two hard-boiled eggs.

Zingaro recommended Lindsay consume protein. carbohydratesfiber, and a source of fat found in most diets.

“For example, if you look at her breakfast, she might have wholemeal toast with jam, oatmeal, or fruit to get more carbohydrates. fiberwe also looked at the total calories of the first meal,” Zingaro said.

Eating too little can backfire on fat loss

Lindsey says she drinks a protein shake and eats a few crackers for lunch.

Zingaro also suggested adding more fiber, carbohydrates, and calories to this meal in the form of pasta or bean salad.

Losing weight requires a calorie deficit, Zingaro said. Eating too little can have adverse effects Because it’s unsustainable. For this reason, Lindsey recommends tracking your food intake for a week or two to better understand how much you’re actually eating and how much you need.

“Although it appears from the example she provided that Lindsey is overeating, perhaps the truth is that her intake is not sustainable, and although there are days like this (low calorie intake), Other days it’s much more, because of her,” Zingaro said. “On days with higher calorie intake, she is meeting her weekly calorie deficit, which is why she is losing less fat.”

By eating a little more at each meal, Lindsay may be able to find a sustainable calorie deficit and see results, Zingaro said.

Don’t be afraid to cook with fats like olive oil

For dinner, Lindsey said she eats chicken breast, plain broccoli, and four 60-calorie low-carb tortillas, followed by a cup of low-fat Greek yogurt and unsweetened chocolate chips.

Zingaro said Lindsay’s dinner sounds “really balanced,” but people shouldn’t be afraid to add fat. Olive oilto make it more fun and add heart health unsaturated fat. Other examples of healthy unsaturated fats include avocado, salmon, and almonds.

“Dessert is also a great option because it’s protein-rich and satiating,” says Zingaro. “She was able to add fruit and granola to her desserts to increase the carbohydrates in her snacks.”

Bigger meals give Lindsey more calories, fiber, and food volume to keep her feeling full.

“She will be more satisfied with such a diet, and the change will make her more sustainable long-term,” Zingaro said.