- A 42-year-old man submitted his daily eating habits to be reviewed by Insider’s Nutrition Clinic.
- A dietitian recommended that he increase his protein and fiber intake, as well as add an extra snack to his diet.
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Tony, a 42-year-old man, shared his eating routine with Insider’s Nutrition Clinic. The clinic provides advice on readers’ eating habits from qualified dietitians and registered nutritionists.
Tony’s goal is to lose belly fat and achieve a six-pack. He works in investment management and spends most of his time sitting, but he incorporates walks and regular HIIT/cardio workouts into his routine. He leads an active lifestyle on weekends as well.
Keri Glassman, a dietitian from Nutritious Life, advised Tony to ensure he stays hydrated for optimal energy levels and to consume sufficient protein for satiety and muscle growth. Glassman recommended adding a high-protein snack, such as hard-boiled eggs with peppers, turkey slices with cucumbers, or a protein smoothie, to Tony’s day.
Spot-reducing fat is not possible, so Tony needs to focus on overall weight loss to target belly fat. This can be achieved through a calorie deficit, where he consumes fewer calories than he burns throughout the day. In addition to losing fat, personal trainers suggest resistance training to build and define abdominal muscles.
Emphasize protein and fiber at breakfast
For breakfast, Tony typically has a bowl of Chobani yogurt with flaxseed, sesame powder, and pistachios or almonds. Occasionally, he indulges in a blueberry muffin and drinks a sugar-free coffee with almond milk.
Glassman suggested diversifying Tony’s breakfast by incorporating larger, high-protein meals. For example, a four-egg omelet with vegetables and a slice of sourdough would provide a substantial protein boost. Glassman also advised Tony to reduce the frequency of consuming blueberry muffins or consider pairing it with hard-boiled eggs to balance protein intake and minimize blood sugar spikes.
According to Glassman, breakfast sets the foundation for the day, ensuring satiety, blood sugar control, and hunger management. She recommended focusing on protein, nutrient-dense foods, healthy fats, and fiber for optimal satisfaction.
Reduce instant noodle consumption and prioritize protein and whole foods
For lunch, Tony enjoys avocado on toasted wheat bread with lean turkey slices. Occasionally, he indulges in instant noodles or leftover Chinese take-out, which typically includes chicken, beef, salted vegetables, and stir-fried rice.
Glassman advised Tony to swap wheat bread for sprouted grain bread to increase protein intake. She also recommended ensuring an adequate amount of turkey (at least six slices) and considering adding a side salad for fiber and antioxidants. Glassman further suggested limiting instant noodle consumption due to their low nutritional value. When consuming Chinese take-out, she advised choosing brown rice and increasing vegetable portions.
Glassman emphasized the importance of consistency in maintaining healthy lunches to support Tony’s goals.
Prioritize protein and vegetables for dinner
For dinner, Tony usually has oven-baked fish, grilled chicken, or steak with vegetables cooked in olive oil. He includes a small portion of mixed grains and brown rice. Sometimes, he opts for leftover Chinese or Korean food.
Glassman commended Tony’s dinner choices but recommended assessing portion sizes. She advised increasing protein and vegetable portions while reducing the amount of rice.
Opt for a protein-rich snack before bed
In the evening, Tony enjoys another sugar-free coffee with almond milk. Occasionally, he treats himself to a bar of chocolate-coated vanilla ice cream, salt and pepper chips, or lightly salted pistachio nuts.
Glassman suggested consuming a nutrient-dense, high-protein snack before bed to support overnight muscle growth. Options she recommended included a protein smoothie with Greek yogurt or cottage cheese with berries.
Please note that the information provided in this article is not a substitute for professional medical diagnosis or treatment.
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