- A 42-year-old man submitted his average daily intake for review. Insiders Nutrition Clinic.
- A nutritionist told me to eat more protein and fiber and eat more snacks.
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Tony, 42, posted about his eating habits: Insiders Nutrition Clinica licensed dietician or registered dietitian will advise you on your diet.
He told an insider that his goal is to “lose belly fat and get closer to a six-pack.”
“I work in investment management, so I spend most of my time sitting,” said Tony. “I take walks sometimes. I’m good at walking.” HIITI did /cardio 6 times a week for 2 years, averaging 30-40 minutes per session. I also go out on weekends, so I lead a fairly active lifestyle. ”
nutritionist Keri Glassman Tony told insiders that he needs to drink enough water and eat a lot of food to keep his energy levels high. protein This is to keep you feeling full and promote muscle growth. she, high protein snacks, In his time, it was two boiled eggs and bell peppers, four slices of turkey and cucumber, and protein smoothies.
the Impossible to partially reduce fatTherefore, to reduce belly fat, you need to reduce your overall weight. lack of calories: Consume fewer calories than you consume in a day.
Personal trainers recommend shedding top fat first to see your abs, but you can do it yourself. build muscle Make them more visible with resistance training.
Focus on protein and fiber at breakfast
Tony usually has a bowl of Chobani yogurt with flax and sesame seeds, pistachios or almonds for breakfast. Some days I eat blueberry muffins. He drinks unsweetened coffee with almond milk.
Tony’s breakfast has a good amount of protein, but Glassman also recommends mixing it with more high-protein meals, such as four eggs and a veggie omelet or a slice of sourdough. .
“You want protein throughout the day, but it’s important to start your day with protein,” says Glassman.
For this reason, it’s best to leave blueberry muffins for the occasional breakfast, or consider cutting them in half and eating them with two hard-boiled eggs to increase protein and minimize intake. blood sugar spikesaid Glassman.
“Breakfast sets the foundation for the day and (if you choose the right nutrients) provides you with satiety, blood sugar control, and hunger management for the rest of the day,” says Glassman. Recommended to focus on nutritious foods.healthy fats and fiber to keep you feeling full.
Limit instant noodles and focus on protein and whole foods
For lunch, Tony eats toasted wheat bread topped with avocado and served with a slice of lean turkey breast. About once a week, he eats instant noodles and leftovers from Chinese restaurants, which are often a mixture of chicken, beef, salted vegetables and fried rice.
Glassman recommends swapping wheat bread for sprouted grain bread for even more protein, eating plenty of turkey (at least six slices), and eating a side salad to add fiber and antioxidants. recommended that you consider adding
She also advised her to eat as little as possible in instant noodles, as they don’t have much nutrition, and to opt for brown rice when eating take-out Chinese food, and double the amount of vegetables.
“Eating healthy lunches a little more consistently can go a long way,” Glassman says.
Eat plenty of protein and vegetables on your plate
For dinner, Tony eats oven-roasted fish, grilled chicken, or steak with vegetables cooked in olive oil and a small bowl of millet and brown rice. It is said that there are times when Chinese food and Korean food are left over.
Glassman says Tony’s dinner looks great, but just checking the portions of the meal might help, perhaps with more protein and vegetables and less rice. Stated.
Eat protein as a midnight snack
In the evening, Tony has another cup of unsweetened coffee with almond milk, sometimes a chocolate-coated vanilla ice cream, 20-30 salt and pepper chips, or some lightly salted pistachio nuts. drink, he said.
Glassman recommends consuming a nutritious, high-protein snack before bed to promote overnight muscle growth.try it protein smoothie Serve with Greek yogurt or cottage cheese with berries, she said.
The advice in this article is not a substitute for professional medical diagnosis or treatment.
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