I eat a low carb diet and do HIIT every day to lose body fat and gain muscle. A dietitian said to eat more protein and carbs and incorporate rest days and strength training into my routine.

• A 34-year-old woman sent an average day’s worth of feedings to be reviewed by Insider Nutrition Clinic.
• She told Insider that she wants to lose fat and gain muscle, and she works out every day.
• One dietician said I should eat more protein and fiber and do less HIIT.
• 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.

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

She told Insider that her goals are to lower her body fat percentage and gain muscle.

Puteri said she works out every day, usually HIIT either tabata and a 5K run or jump rope for 30 minutes, early in the morning or late at night. He only rests when he doesn’t have time to exercise and works at a desk from 9 am to 6 pm

Puteri said she lost weight during the pandemic: At first she was on a strict diet and lost about 20 pounds in eight months, but now she tries to eat a low-carb, high-protein diet, she said.

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

She suggests setting aside two days a week for walking and replacing HIIT with strength training, using progressive overload: “Break and recovery is essential for muscle growth,” Ludlam-Raine said.

Since we know that crash diets are not the best way forward, eating more protein Y fiber it can help you lose fat and build muscle, he said.

Puteri has yogurt, fruit, and granola for breakfast.

Puteri said she starts her day by drinking warm water with Apple cider vinegar Y psyllium husk powder, followed by an ice cold Americano.

On the way to work, she says she eats Greek yogurt with fruit and homemade granola with nuts.

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

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

Puteri has chicken for lunch

For lunch, Puteri said she eats leftover chicken, like chicken curry with eggplant or turmeric chicken with French beans, sometimes with scrambled eggs and tomatoes on the side. She has an apple with peanut butter for a snack.

Ludlam-Raine said this is a great high-protein lunch, but Puteri could add more variety to her 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 whole-grain bread or some brown rice or crackers would give you some slow-release energy and help with your body’s absorption of protein,” she said.

Puteri eats protein and vegetables for dinner.

Puteri cooks dinner for her family, usually pasta or rice with chicken, fish or beef and vegetables, but she only eats protein and vegetables.

Ludlam-Raine said that eating lots of vegetables is great, but including some carbs in her meals would actually help Puteri reach her fitness goals.

“It is possible to increase muscle mass and lose body fat consuming carbohydrates with meals and this can also be beneficial for replenishing glycogen stores that will be depleted after workouts,” he said, recommending high-fiber carbohydrates such as brown rice, whole-wheat pasta or quinoa and mixed cereals.

Puteri occasionally eats cakes

Puteri occasionally eats a doughnut, a slice of carrot cake or a flourless chocolate cake, she said.

Ludlam-Raine said it’s good to include sweets in your diet, but you might benefit from eating some high-protein snacks, such as yogurt, low-fat cheese and oatmeal pancakes, or hummus and chopped vegetables.

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

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