Woman, 56, decided to lose weight and gain muscle: Dietitian advised her which foods to eat

A 56-year-old woman, identified as Helen, sought to achieve simultaneous weight loss and muscle gain, a goal often considered challenging. She believed that consuming only 1,250 calories daily while exercising five to six times a week, including HIIT and cardio, would lead to her desired results.

However, British dietitian Nicola Ladlam-Rejn reviewed Helen's diet and concluded that her extremely low calorie intake was the primary obstacle. "Calorie deficit is important when you want to lose weight, but it should not be so large that you start losing muscle mass, especially if your goal is precisely muscle building," Ladlam-Rejn explained.

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Calorie deficit is important when you want to lose weight, but it should not be so large that you start losing muscle mass, especially if your goal is precisely muscle building.

The dietitian warned that such a restrictive diet could lead to fatigue, hair loss, digestive issues, poor concentration, and a general lack of energy. She stressed the importance of a realistic and sustainable eating plan that can be maintained for months, rather than just a few weeks.

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There is no way to lose fat from just one part of the body.

Ladlam-Rejn also addressed the common misconception of spot reduction, stating, "There is no way to lose fat from just one part of the body." She explained that fat loss occurs throughout the body, with visible results depending largely on genetics. For those aiming to build muscle and lose fat concurrently, she recommended a moderate calorie deficit, sufficient protein intake, progressive strength training, and adequate carbohydrates to fuel workouts.

Regarding Helen's specific meals, Ladlam-Rejn suggested improvements. For breakfast, while Helen had a smoothie with fruit, spinach, and Greek yogurt, along with eggs and turkey sausage, the dietitian advised adding chia seeds or nut butter and oats. She emphasized the importance of healthy fats from sources like avocado, nuts, or seeds for hormonal balance. For lunch, which typically consisted of lean protein with salad or vegetables and a low-carb tortilla, the expert recommended consuming at least 125 grams of carbohydrates daily, favoring complex sources like oats, quinoa, or brown rice for sustained energy and gut health. After workouts, increasing protein intake was highlighted as crucial, along with adding sources like sweet potatoes to meals to aid recovery.

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Healthy fats from avocado, nuts, or seeds are important for hormonal balance and overall health.