Eat More Protein and Snacks to Build Muscle, Lose Belly Fat: Advice

  • A 21-year-old man submitted a mean day of consuming to be reviewed for Insider’s Nutrition Clinic.
  • He advised Insider his targets are to achieve muscle and lose stomach fats.
  • A nutritionist recommends consuming extra snacks and upping his protein consumption.
  • If you want to have your food regimen reviewed by an skilled, fill out this form
  • The recommendation on this article is not an alternative to knowledgeable medical analysis or therapy.

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Eddie, 21, submitted his consuming routine for Insider’s Nutrition Clinic, the place certified dietitians and registered nutritionists supply recommendation on readers’ consuming habits.

He advised Insider his targets are muscle achieve and stomach fats loss, however he mentioned he is aware of spot fats discount is not potential.

He additionally mentioned he does “mild to average train (brisk strolling) and average weightlifting 3-4 occasions per week for an hour every time.”


Registered nutritionist at Fresh Fitness Food Georgia Head advised Insider that shedding fats whereas constructing muscle is hard, however not unattainable, particularly if you’re new to coaching — the secret’s consuming sufficient protein, not dropping your energy too low, and following a difficult, progressive, resistance coaching plan, she mentioned.

“Where we retailer and lose physique fats is generally decided by genetics and hormones,” Head mentioned. “The solely manner to cut back physique fats in your abdomen is by decreasing general physique fats and so that is one thing to bear in mind.”

Eddie has fruit and toast for breakfast

Eddie begins the day with a bowl of fruit similar to papaya, banana, apple, pear, or melon, and two slices of brown bread topped with honey and peanut butter, or avocado, or a fried egg.

Head mentioned it is nice that Eddie eats a number of assorted fruits and greens and primarily complete meals.


“Processed meals usually aren’t as nutritious and can comprise an excessive amount of salt and sugar, that means they need to be stored to a minimal,” she mentioned.

However, if Eddie trains later within the day, Head mentioned he may profit from consuming a smaller breakfast and spreading his power consumption extra evenly throughout the course of the day.

“This will assist him keep away from any power slumps and additionally guarantee he can get probably the most out of his coaching,” she mentioned.

Eddie may gain advantage from extra protein and wholesome fat at lunch

For lunch, Eddie mentioned he eats white rice and baked beans with combined greens.


Head mentioned he ought to attempt to eat extra protein (intention for 1.5-2g per pound of body weight unfold out over the day) each to enhance satiety and assist with muscle achieve.

Rice with beans and chicken.

Head recommends including extra protein and fiber to meals.


She recommends including lean sources like rooster, turkey, white fish, salmon, and eggs, in addition to plant-based alternate options similar to beans, lentils, and chickpeas.

Adding extra wholesome fat, like nuts, seeds, salmon, or avocado, to his meals would additionally assist with train restoration due to their anti-inflammatory properties, Head mentioned.

“Reducing irritation is necessary when acting at your peak, because it helps cut back muscle soreness post-training (the dreaded DOMS), permitting you to get well extra rapidly,” she mentioned.

Eddie has pasta or potatoes for dinner

Eddie’s dinners are sometimes pasta with corned beef and combined greens, or baked potatoes with stew and combined greens, he mentioned.

While he’s getting some fiber in his meals, Head mentioned he may work to improve his consumption over time to assist enhance his digestive well being and stabilize blood sugar ranges. 

“Fiber can enhance weight upkeep by serving to with emotions of satiety and has even been mentioned to cut back the danger of heart problems, sort 2


, and bowel most cancers,” she mentioned.

Small tweaks could possibly be selecting wholemeal bread, complete grain pasta, or brown rice, including lentils to stews, and consuming the pores and skin on greens and fruit.

Add snacks to gas your health

Head mentioned consuming smaller meals and including snacks into Eddie’s food regimen could assist enhance his exercise efficiency, however he ought to give himself 1-2 hours to digest meals earlier than coaching.

It’s necessary to refuel adequately after a exercise by consuming a snack or meal containing protein, carbs, and wholesome fat.

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