Jeffrey, 57, submitted his eating routine to Business Insider’s Nutrition Clinic, where qualified dietitians and registered nutritionists offer readers advice on their eating habits.
He said his goal is to lose weight.
Jeffrey described himself as “somewhat active,” having recently started doing yoga or calisthenics daily. He also plans to build up to walking a minimum of two miles a day.
Jaclyn London, a dietitian, told BI that Jeffrey’s restrictive diet would likely be difficult to maintain long-term, which could see him fall into a binge-restrict pattern and even leave him nutritionally deficient.
“It is possible to lose weight, keep it off, and still enjoy your life,” London said. “And all of that can be achieved with some small but meaningful tweaks he can make to each meal and through the addition of some strategic snacks.”
Eat a range of fruits at breakfast
For breakfast, Jeffrey eats three eggs with some avocado, plus Greek yogurt with berries or walnuts.
London said Jeffrey’s breakfast is a nutritious choice, providing protein, satiating fats, and some fiber.
However, he could eat more fruit by always having some at breakfast and eating some for snacks and in meals later in the day.
“Berries are a very common ‘low carb’ fruit, but the truth is, fruit (and other whole foods) provide complex carbs on which our bodies thrive,” London said. “Fruit provides antioxidants, fiber, key minerals, and phytochemicals that help us feel our best by supporting our gut health and overall immunity, and increasing our fiber intake so we can get (and stay) regular.”
Don’t be afraid of complex carbs
For lunch, Jeffrey typically has a turkey spinach wrap using a low-carb flatbread with tomato and feta cheese.
London recommended Jeffrey eat more carbs in the form of starchy vegetables, fruit, whole grains, and legumes.
“All of these are complex carbohydrates, which are nutrient-dense, provide additional fiber, minerals, and phytochemicals which deliver powerful nutritional benefits and have been linked to decreased risk of heart disease, cancer, and diabetes,” she said.
Starchy vegetables like potato, sweet potato, and squash can be a good place to start, London said, as they are satisfying and will help Jeffrey stay feeling full longer.
He could then try to incorporate grains like oats, buckwheat, and quinoa into his meals once he sees that the vegetables only make him feel more energized without causing weight gain, she said.
Eat snacks rich in protein and fiber
Jeffrey said he generally doesn’t snack but if his energy levels are low he might have an Atkins shake.
London said Jeffrey would likely benefit from eating more snacks rich in protein and fiber to prevent him from becoming ravenous before each meal and help him stay energized.
“Include fiber-filled foods like vegetables and fruit; pulses, nuts, and seeds; plus protein from animal and plant sources at each eating occasion, and add snacks that are satisfying, nutritious, and provide just enough energy to keep your weight loss on track without losing too much too fast,” London said.
Instead of an Atkins shake, London recommended making a high-protein, whole-food smoothie using Greek yogurt or milk, fresh or frozen fruit, and some nut butter.
“This will add some fiber-filled carbs, protein, plus healthy fat to boost satiety and add extra nutrient density to Jeffrey’s day,” London said.
Stay hydrated and strength train
For dinner, Jeffrey might eat chicken, fish, or shrimp with green vegetables (such as broccoli, green beans, or asparagus). Sometimes, he adds a small chickpea salad with tomatoes and cucumbers, he said.
London said it’s great that these meals are nutrient-dense and high in protein and fiber, but she again recommended adding some carbs. London said Jeffrey should aim to have carbs take up 40% of his overall energy intake.
Equally, London advised Jeffrey stay hydrated by drinking plenty of water and incorporate strength training into his workout routine.
“This is critical at every age, but especially as we get older,” London said. “Replacing fat mass with lean muscle is the most effective way to keep weight off, maintain metabolic health, promote better strength, balance, and bone health as we age, and help your metabolism work more efficiently to promote slow, steady, and sustainable weight-loss over time.”
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