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- I want to lose 30 pounds and improve my heart health. A dietitian said to eat more, including at breakfast. (businessinsider.com)
Michigan Student Aims to Shed 30 Pounds, Dietitian Suggests Eating More
A 44-year-old Michigan student, Amanda Bonesteel, is on a mission to lose 30 pounds and improve her cardiovascular health. While she hits the gym occasionally, her student life keeps her largely sedentary. Bonesteel shared her daily diet with a registered dietitian, Nichola Ludlam-Raine, author of “How Not to Eat Ultra-Processed,” to get expert advice on reaching her goals.
Bonesteel’s typical day starts with coffee (cream and sugar included) around mid-morning, followed by a light lunch like a turkey sandwich, banana, or soup. Dinner is her most balanced meal, usually consisting of a protein (chicken or lean beef), a vegetable, and a whole grain or potato. Ludlam-Raine praised this balanced approach, noting the importance of this combination for satiety, blood sugar regulation, and overall health.
However, Ludlam-Raine identified a key issue: Bonesteel isn’t eating enough. Skipping breakfast and having a light lunch can lead to low energy, poor concentration, and potentially overeating later in the day. Ironically, under-eating can slow down metabolism, hindering weight loss.
Ludlam-Raine recommends Bonesteel incorporate a balanced breakfast to kickstart her metabolism and energy levels. Suggestions include overnight oats, Greek yogurt with berries, or whole-grain toast with eggs and tomatoes.
She also advises adding more protein, fiber, and healthy fats to lunch, creating a more structured meal pattern for sustained energy. Incorporating short walks or quick home workouts could also boost her activity levels.
For heart health, Ludlam-Raine suggests including healthy fats like avocado, nuts, seeds, and olive oil, along with fiber-rich foods like oats and legumes. Cutting back on the sugar in her coffee could also contribute to improved cardiovascular health.
By making these adjustments, Bonesteel can fuel her body more effectively, boost her energy, and ultimately achieve her weight loss goals.