Eat Carbs and Fiber, Don’t Do Keto to Lose Fat and Maintain Muscle



A 41-year-old man submitted an average day of eating to be reviewed for Insider’s Nutrition Clinic.
He said he does intermittent fasting and the keto diet, and his goals are fat loss and muscle maintenance.
A nutritionist said to eat more whole grains, fruit, vegetables, and healthy fats.
If you’d like to have your diet reviewed by an expert, fill out this form. 
The advice in this article isn’t a substitute for a professional medical diagnosis or treatment.

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

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

Mitchell said he works a desk job and exercises six days a week, doing one major muscle group and 30 minutes of cardio daily. He does intermittent fasting, eating between 10.30 a.m. and 6 p.m., and follows the high fat, low carb keto diet.

Registered nutritionist Rhiannon Lambert told Insider that intermittent fasting and cutting out carbs can have negative side effects, and they won’t necessarily make it easier to reduce body fat percentage. Instead, Mitchell should incorporate more vegetables, fruit, and whole grains into his diet, Lambert said.

Mitchell breaks his fast with a protein shake and eggs

Mitchell eats his first food of the day at 10.30 a.m., drinking a protein shake and eating two egg cups made from eggs, cheese, and bacon or sausage.

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

Intermittent fasting can help with weight loss because it’s an easier way for…



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