Eat More Carbs to Lose Weight: Dietitian’s Simple Advice for You

New York: So, Jeffrey, who’s 57, shared his daily meals with Business Insider’s Nutrition Clinic. He’s trying to shed some pounds and wanted expert advice. A dietitian took a look and said his diet might be a bit too strict. She suggested he should actually eat more carbs.

Jeffrey described himself as “somewhat active.” He’s been doing yoga and calisthenics daily and plans to walk at least two miles a day. The dietitian, Jaclyn London, pointed out that his restrictive eating could lead to bingeing later on, which isn’t good for his health.

She emphasized that it’s totally possible to lose weight while enjoying life. Small changes to his meals and adding some snacks could make a big difference. For breakfast, Jeffrey usually has three eggs, avocado, and Greek yogurt with berries. London thinks that’s a solid start but suggests he should include more fruit throughout the day.

She explained that fruits are packed with complex carbs that our bodies need. They’re not just tasty; they also help with gut health and immunity. For lunch, Jeffrey often has a turkey wrap with low-carb flatbread. London advised him to try adding starchy veggies, whole grains, and legumes to his meals.

These foods are nutrient-rich and can help keep him full longer. She mentioned that potatoes and sweet potatoes are great options to start with. Once he feels good with those, he can add grains like oats and quinoa.

Jeffrey doesn’t snack much, but when he does, it’s usually an Atkins shake. London thinks he’d do better with snacks that are high in protein and fiber. This way, he won’t feel super hungry before meals. Instead of the shake, she suggested a smoothie made with Greek yogurt, fruit, and nut butter for a nutritious boost.

For dinner, Jeffrey typically has chicken or fish with green veggies. London praised his meals for being healthy but again encouraged him to include more carbs. She recommended that carbs should make up about 40% of his daily intake. Staying hydrated and adding strength training to his routine is also key, especially as we age.

Building muscle helps keep weight off and supports overall health. So, with these tweaks, Jeffrey can enjoy his meals while still working towards his weight loss goals.