I do intermittent fasting and eat keto to try and lose fat while maintaining muscle. A nutritionist said to eat more carbs and fiber.

• A 41-year-old man sent an average day’s worth of feedings to be reviewed by Insider Nutrition Clinic.
• He said he does intermittent fasting and the ketogenic diet, and his goals are fat loss and muscle maintenance.
• A nutritionist said to eat more whole grains, fruits, vegetables, and healthy fats.
• If you want an expert to review your diet, Complete this form.
• The advice in this article is not a substitute for professional medical diagnosis or treatment.

Mitchell, 41, submitted her eating routine to Insider’s Nutrition Clinic, where qualified dietitians and nutritionists offer advice on readers’ eating habits.

He told Insider that his goals are fat loss and muscle maintenance.

Mitchell said he works at a desk and works out six days a week, working out one major muscle group and 30 minutes of cardio a day. She does it intermittent fastingeating between 10.30am and 6pm, and follow the high-fat, low-carb diet ketogenic diet.

registered nutritionist Rhiannon Lambert told Insider that intermittent fasting and cutting carbs they can have negative side effects and will not necessarily make it easier reduce body fat percentage. Instead, Mitchell should incorporate more vegetables, fruits and whole grains into her diet, Lambert said.

Mitchell breaks his fast with a protein shake and eggs

Mitchell eats his first meal of the day at 10:30 am, drinks a protein shake and eats two egg cups made with eggs, cheese and bacon or sausage.

Eating a high protein diet helps with muscle maintenance while being in a calorie deficit for fat loss.but Mitchell’s diet lacks fiber, which helps satiety and reduces hungerLambert said.

Intermittent fasting can help with weight loss because it’s an easier way for some people to maintain a calorie deficitbut it doesn’t work for everyone, he said.

“The observed dietary restriction could potentially lead to overeating, binge eating or even disordered eating,” Lambert said. “This can delay your weight loss journey and lead to an unhealthy relationship with food.”

Mitchell eats meat and cheese for lunch.

Mitchell’s second meal of the day is meat, such as chicken breast or thighs, steak or ground beef with cheese and jalapeños, he said.

Lambert said you may be lacking nutrients and energy due to low intake of carbohydrates, fruits and vegetables.

“Carbohydrates are an essential macronutrient that we need to give us energy for workouts and daily life and for our bodies to function optimally,” he said. “Restricting them can cause fatigue, moodiness, food cravings, and even nutritional deficiency.”

Cutting carbs can also lead to muscle loss while in a calorie deficit, says nutrition coach Dr. Mike Molloy. he previously told Insider.

Lambert recommends that Mitchell limit his intake of Saturated fats, found in cheese and red meat, which are linked to an increased risk of heart disease and stroke. Instead, prioritize unsaturated fat sources like olive oil and avocados.

These “healthy fats” and complex carbohydrate sources, such as brown rice or pasta, will give Mitchell more energy to exercise and help him reach his goals, Lambert said.

Mitchell’s last meal is meat and salad.

For dinner, Mitchell has meat such as chicken breast, steak or a hamburger with a salad of romaine lettuce, cheese and ranch dressing.

Lambert said Mitchell would benefit from a greater variety of foods, so he suggests swapping some meat for salmon, beans or chickpeas with vegetables, while also adding complex carbohydrates and healthy fats.

“By doing this, you’ll increase your intake of fiber and plant-based food diversity, which can be beneficial for gut healthas well as keeping you full for longer,” he said.

Mitchell takes a lot of supplements

Mitchell takes 10 supplements every day, including Apple cider vinegara multivitamin, fish oil, turmeric, collagenelectrolytes, zinc and magnesium.

Nevertheless, most of these are unnecessaryespecially if Mitchell eats a more balanced diet, Lambert said.

She advocates a “food first” approach.

“Following a healthy, balanced diet rich in whole grains, fruits and vegetables, plant-based protein, fiber, healthy fats, and adequate hydration should mean you meet the recommended daily requirements for each nutrient,” Lambert said.

Certain people fall short and need specific supplements, he said, but if not recommended by a doctor or qualified nutrition professional, you probably don’t need to take them.