Eat more protein, carbohydrates to lose fat and gain muscle mass, the dietician said

  • A 34-year-old woman submitted an average feeding day to review for the Insider’s Nutrition Clinic.
  • He told Insider that he wants to lose fat and gain muscle, and he trains every day.
  • A dietician said he should eat more protein and fiber and do less HIIT.
  • If you would like your diet reviewed by an expert, please fill out this form.
  • The advice in this article is not a substitute for professional medical diagnosis or treatment.

Puteri, 34, presented her eating routine for Insider’s Nutrition Clinic, where qualified dieticians offer advice on readers’ eating habits.

He told Insider that his goals are to reduce body fat percentage and gain muscle mass.

Puteri said he trains every day, usually HIIT or tabata and a 5km run or skipping rope for 30 minutes, early in the morning or late in the evening. He only rests when he doesn’t have time to exercise and works at his desk from 9:00 to 18:00.

Puteri said he lost weight during the pandemic: he initially went on a crash diet and lost about 20 pounds in eight months, but now tries to follow a low-carb, high-protein diet, he said.

Dietitian Nichola Ludlam-Raine said it’s great to be active, but recommends Puteri take more days off.

He suggests keeping two days a week for walking and replacing HIIT with strength training, using progressive overload: “Rest and recovery are essential for muscle growth,” Ludlam-Raine said.

Since we know the accelerated diet isn’t the best way to get going, eating more protein and fiber can help you lose fat and build muscle, he said.

Puteri has yogurt, fruit and granola for breakfast

muesli yogurt cereal snack fruit healthy

Puteri has Greek yogurt with fruit and granola for breakfast.

Unsplash / Peter Hershey

Puteri said he starts his day by drinking warm water with apple cider vinegar and psyllium husk powder, followed by an ice-cold American.

On his way to work he said he eats Greek yogurt with fruit and homemade hazelnut granola.

Protein is essential for building muscle. Ludlam Raine recommends a minimum of 75g per day for Puteri and Greek yogurt is a fantastic source. A 150-200g serving should give you 15-20g, she said, but you could also add 1/2 scoop of protein powder for an extra boost.

“Having a variety of fruits and vegetables is the key to good gut health that supports our immune system,” he said. “Homemade granola sounds fantastic – by including nuts, you also help increase protein and healthy fats.”

Puteri has chicken for lunch

At lunch, Puteri said he eats leftover chicken, such as chicken curry with eggplant or turmeric chicken with green beans, sometimes with scrambled eggs and tomatoes on the side. He has an apple with peanut butter as an afternoon snack.

Ludlam-Raine said this is a great high-protein lunch, but Puteri could add more variety to his diet by trying other lean protein sources like turkey or fish, or plant-based sources like beans or lentils for more fiber.

“Adding a slice of wholemeal bread or brown rice or crackers would give you some slow-release energy and help with your body’s absorption of protein,” he said.

Puteri eats protein and vegetables for dinner

Chicken with vegetables.

Puteri eats chicken and vegetables, but may benefit from consuming more carbohydrates.


Puteri makes dinner for his family, usually pasta or rice with chicken, fish or beef and vegetables, but he only eats protein and vegetables.

Ludlam-Raine said eating lots of vegetables is great, but including some carbohydrates in his meals would actually help Puteri achieve his fitness goals.

“It is possible to gain muscle mass and lose body fat by consuming carbohydrates with meals and this can also be helpful in replenishing glycogen stores that will deplete after workouts,” he said, recommending higher-fiber carbohydrates such as brown rice, pasta. wholemeal, or quinoa and mixed cereals.

Puteri occasionally snacks on the cake

Puteri occasionally has a donut, a slice of carrot cake, or a flourless chocolate cake, he said.

Ludlam-Raine said it’s good that she includes treats in her diet, but she might benefit from eating some more protein snacks like yogurt, low-fat cheese and oat cakes, or hummus and chopped vegetables.

Puteri aims to drink 2-3 cups of water a day and sometimes has a post-workout protein shake, but said he usually forgets.

Ludlam-Raine said Puteri should drink more water, at least 6-8 cups a day, and more when exercising regularly. Look at the color of your urine to see if you are dehydrated: “If it’s dark yellow, you need to drink more!” she said.

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