I aim to shed weight while preserving muscle by eating keto and engaging in intermittent fasting. Eat extra carbohydrates and fibre a dietitian advise
Mitchell, age 41, shared his eating habits with Insider's Nutrition Clinic, where licenced dietitians and nutritionists make suggestions on readers' dietary practises.
He said to Insider his objectives are muscle preservation and fat decrease.
According to Mitchell, he works a desk job and exercises six days a week, targeting one major muscle group and getting in 30 minutes of cardio each day. He eats only between 10.30 a.m. and 6 p.m. and practises intermittent fasting. He also adheres to the ketogenic diet, which is heavy in fat and low in carbohydrates.
According to registered dietitian Rhiannon Lambert, limiting carbohydrates and fasting intermittently may have unfavourable side effects and won't always make it simpler to lower body fat percentage. Lambert recommended that Mitchell increase the amount of fruits, vegetables, and whole grains in his diet.
Mitchell consumes a protein smoothie and eggs to break his fast.
At 10.30 a.m., Mitchell has a protein shake and two egg cups filled with eggs, cheese, bacon, or sausage as his first meal of the day.
Mitchell's diet lacks fibre, which helps with satisfaction and lowers appetite, Lambert said. Fiber helps with muscle preservation when eating in a calorie deficit for fat reduction.
Because it might be simpler for some individuals to sustain a calorie deficit, intermittent fasting can benefit in weight reduction, but not for everyone, she said.
The Lambert noted that the observed food limitation "may possibly lead to overeating, bingeing, or even eating disorders." This might hinder your efforts to lose weight and create a bad connection with eating.
For lunch, Mitchell had meat and cheese.
According to Mitchell, his second meal of the day consists of meat, such as ground beef with cheese and jalapenos or chicken breasts or thighs, steak, or cheese.
Due to his poor diet of carbohydrates, fruit, and vegetables, Lambert claimed that he could be short in nutrients and energy.
Carbohydrates are a crucial macronutrient that we need to maintain healthy body functions and to provide us with energy for everyday activities and exercise. Restricting them might result in exhaustion, depression, desires for food, and even nutritional deficiencies.
According to nutritionist Dr. Mike Molloy, cutting carbohydrates when in a calorie deficit may also result in muscle loss.
Lambert advises Mitchell to consume less saturated fats, which are included in cheese and red meat and are associated with an elevated risk of heart disease and stroke. Instead, give unsaturated fat sources like avocados and olive oil priority.
According to Lambert, these "good fats" and forms of complex carbs like whole grain rice or pasta would provide Mitchell more energy for his exercises and assist in his achievement of his objectives.
Mitchell eats meat for supper, such as chicken breast, steak, or hamburger patties, along with a romaine, cheese, and ranch dressing salad.
Lambert suggested that Mitchell replace part of the meat in his diet with fish, beans, or chickpeas, along with complex carbohydrates and good fats, as he would benefit from a wider range of foods.
By doing this, she said, "he will increase his intake of fibre and the variety of plant foods, which may be good for gut health and keep him satisfied longer."
Mitchell takes many vitamins.
Every day, Mitchell takes ten pills, including fish oil, apple cider vinegar, collagen, turmeric, electrolytes, zinc, and magnesium.
Lambert noted that the majority of them are unneeded, particularly if Mitchell has a more balanced diet.
She promotes putting food first.
You should be able to satisfy the daily recommendations for each nutrient by eating a diet high in whole grains, fruits, and vegetables, plant-based proteins, fibre, and healthy fats, according to Lambert.
She acknowledged that some individuals do fall short and need certain supplements, but if your doctor or another competent nutritionist has not advised you to take them, you generally don't need them.
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