Boost Your Fitness: Eat More Protein and Carbs to Lose Fat and Gain Muscle

Puteri, a 34-year-old woman, has taken a proactive step towards her health by submitting her daily eating routine to Insider's Nutrition Clinic. With a busy 9 A.M to 6 P.M. desk job, she ensures she fits in daily workouts to achieve her fitness goals. Her dedication is evident as she strives to lose fat and gain muscle through consistent exercise and mindful eating.

Puteri exercises every day, incorporating high-intensity interval training (HIIT) or tabata into her regimen. Alongside these cardio sessions, she runs 5 kilometers or skips rope for 30 minutes, usually in the early morning or late evening. Her commitment is clear as she only takes rest days when her schedule doesn't allow for exercise.

During the pandemic, Puteri experienced significant weight loss by crash dieting, shedding about 20 pounds in eight months. Currently, she follows a low-carb, high-protein diet to maintain her fitness levels. While this approach has helped her, she recognizes the need for a more balanced diet to support her ongoing goals.

Dietitian Nichola Ludlam-Raine commends Puteri's active lifestyle but recommends incorporating more rest days to aid muscle growth. She advises replacing some HIIT sessions with strength training and increasing her intake of protein and fiber. Additionally, adding variety to her diet with different protein sources and including more carbohydrates can enhance her fitness results.

Puteri starts her day with warm water, apple cider vinegar, and psyllium husk, followed by an iced Americano. For breakfast, she enjoys Greek yogurt with fruit and homemade granola, providing a good protein boost. Lunch typically includes leftover chicken dishes with vegetables, and dinner consists of pasta or rice with lean proteins and veggies, ensuring a balanced intake of nutrients.

While Puteri aims to drink 2-3 cups of water daily and sometimes has a post-workout protein shake, she often forgets to stay fully hydrated. Experts recommend increasing her water intake to 6-8 cups a day, especially due to her active lifestyle. Additionally, substituting occasional treats like cake with higher protein snacks such as hummus and vegetables can better support her fitness goals.

Puteri's dedication to her fitness journey is impressive, and with some adjustments to her diet and workout routine, she can achieve her goals of fat loss and muscle gain more effectively. Seeking expert advice from Insider's Nutrition Clinic offers personalized strategies to optimize her health and support her ongoing commitment to a healthier lifestyle.