• A 47-year-old woman submitted an average day’s worth of food for review. Nutrition Clinic of,
  • She explained that she wanted to lose weight, gain muscle, and have more energy.
  • If you want to have your diet reviewed by an expert, fill the form,

Jen, age 47, says she wants to “lose five to seven pounds and gain muscle.”

She reports that an average week of activity includes running three to four times, Pilates two to three times, high-intensity interval training twice and PiYo (a low-impact workout combining Pilates and yoga) twice, with Only include running on non-run days.

“I rest when I need to, usually every 10 days,” Jen said. “I really enjoy working out but find myself burned out or running out of steam most days.”

Jen also does intermittent fasting Monday through Friday, eating in an eight-hour window between 12 p.m. and 8 p.m., but has said she wants to change this schedule and eat earlier at least once a week. wants to start

Jane submits her eating and exercise schedule Nutrition Clinic ofWhere qualified dieticians and registered nutritionists give advice on readers’ eating habits.

Registered dietitian and certified personal trainer Alix Turoff points out that Jen is probably exercising more, doesn’t need to do intermittent fasting to lose weight, and may benefit from eating more carbs throughout the day.

“I would try to program in one rest day per week or at the very least one active rest day where she just goes for a walk,” Turoff said.

Jane starts eating at noon, but intermittent fasting is not necessary for weight loss

Apple porridge.

Jen’s main carb source is a bowl of oatmeal every day.


Jen said she usually starts with a banana at noon, then 30 to 40 minutes later she has oats with an apple, 2 tablespoons of almond butter, and cinnamon. She drinks two cups of coffee with collagen powder.

She eats “normally” on the weekend and has one “indulgence” during the week, she said.

Turoff said that Jane should think about why she is doing this intermittent fastingEspecially if she wants to eat before noon and isn’t doing it over the weekend.

“Is it something that really works for her lifestyle, or is she doing it because she thinks she has to?” Turoff said. “There’s nothing inherently better for weight loss about intermittent fasting, so I would probably encourage her to try being less drastic with it.”

Turoff said Jen can start by eating a banana early in the morning.

Eat More Carbs in the Afternoon and Evening for Energy

Yogurt with Blueberries.

Zen snacks on Greek yogurt with blueberries.


Jen has an afternoon snack of plain Greek yogurt with blueberries, and for dinner she controls her portions and eats “whatever’s on the menu, usually meat and veggies, no starches.”

Turoff said she could benefit from eating more carbs throughout the day to help with energy levels, especially if she doesn’t want to reduce her exercise.

“Her first meal is really the only carbohydrate she gets in the day, and based on the portion of oatmeal, it looks like she’s getting about 80 grams of carbs a day and then the second half of the day is very low carb,” Turoff said. Told.

Replace protein powder with real foods to feel more satiated

After the afternoon workout class, Jen takes a protein shake.

Turoff recommends eating whole-food protein sources instead of relying on protein and collagen powders.

“She’s still getting protein, which is great, but she may find that she becomes more satiated if she includes other sources of protein in her meals (chewing is more satiating than drinking) ),” Turf said.

Restricting during the week may lead to overeating on the weekend

Every evening, Jen said she has a low-calorie hard seltzer.

Getting strict with a diet during the week can backfire, Turoff said.

“I want to know what his ‘One Day for an Indulgence’ looks like,” she said. “That can be totally fine, but too often, I see people be very restrictive all week only to go completely off the rails at the weekend when they have more ‘freedom.'”

Not only is this a bad mindset, Turoff said, but it can also affect your fitness results.

The advice in this article is not a substitute for professional medical diagnosis or treatment.

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