Eat more protein and whole grains to lose fat not muscle, nutritionist says - Insider

• A 30-year-old woman submitted an average day of eating to be reviewed for Insider's Nutrition Clinic.
• She told Insider she wants to lose fat, maintain muscle, and have more energy.
• A nutritionist said she should eat more protein over the day and whole grains in the evening.
• If you'd like to have your diet reviewed by an expert, fill out this form. 
• The advice in this article isn't a substitute for a professional medical diagnosis or treatment.

Laura, 30, submitted her eating routine to Insider's Nutrition Clinic, where qualified dietitians and nutritionists offer advice on readers' eating habits.

She told Insider her goals are to lose fat and maintain muscle. "Every time I've tried to lose fat before, I've ended up losing a ton of muscle mass and less fat," she said. "I would also like to have more energy since I never feel fully rested even after 7-8 hours' sleep."

Laura said she's a cook at a local shelter, so she is on her feet all day. She also resistance trains or does interval running three to four times a week.

Registered nutritionist Kimberley Neve reviewed what Laura eats in a day and told Insider she should eat more protein, whole grains, and fruit and vegetables.

"The main advice when trying to lose fat but maintain muscle is to ensure adequate levels of protein spread throughout the day," she said.

Resistance training alongside adequate protein intake, will help muscle maintenance while in a calorie deficit for fat loss, according to Neve.

Laura has Cream of Wheat and eggs for breakfast

Laura said her breakfast is always half a portion of Cream of Wheat made with whole milk and sugar.

She eats her Cream of Wheat with an omelet consisting of a whole egg, plus egg whites, greens, garlic, onion, and mozzarella, all cooked with olive oil, with avocado on the side. 

Neve didn't have any tweaks for Laura's breakfast, as it contains a balance of protein, carbs, fats, and lots of micronutrients.

Laura has a carb-based snack mid-morning

Around 11 a.m., Laura said she has a milky coffee and a snack such as brioche or butter cookies.

"I'm so used to eating small amounts of low-nutrition, high-calorie, processed snacks throughout the day and tons of sugar," she said.

This means Laura struggles to eat proper portions of healthy meals, and feels "overwhelmed" by "large volumes of whole clean foods," she said.

Neve suggested swapping her snack for nuts and dried fruit for hummus and vegetables, which provide more slow-release energy and protein. 

Sipping on a smoothie over the day can help maintain energy.

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A smoothie made from yogurt, oats, fruit, vegetables, and seeds to sip throughout the day could also help, Neve said.

Laura's use of the term "clean" suggests she could improve her relationship with food, according to Neve, who works with clients recovering from eating disorders.

There's no such thing as "clean" foods and all foods can fit into a healthy diet, Neve said.

"If she usually restricts certain foods or feels guilty about eating them, this won't help her overall balance in mindset and nutrition," Neve said.

Laura is often too busy for lunch

Laura's ability to have a proper lunch depends on how busy she is, and she often ends up grazing on snacks like cheese sticks, pastries, or bananas.

When she does have time, she often has a sandwich on wholewheat bread, either with tuna mayo or peanut butter and jelly, she said.

Tuna provides protein and wholegrain bread provides energy and fiber, but adding fruit or vegetables would offer more nutrients and help her feel full, Neve said.

Having higher-protein mid-morning snacks would help keep Laura's blood sugar stable if she can't eat properly until later, Neve said.

Laura has salad for dinner

In the evening, Laura eats a salad made with leafy greens and protein such as chicken or a boiled egg with ham, plus dressing. 

Laura's energy levels would benefit from adding whole grains, Neve said. 

"It's OK to have carbs in the evening," she said. "They're essential for overall health and Laura seems to limit them, likely in the pursuit of fat loss."

You don't have to cut carbs to lose weight — they provide essential B vitamins which boost energy levels, and can aid fat loss because their fiber helps you feel full, Neve said.

She recommends wholegrain pasta or rice, lentils, or quinoa, among others.

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Eat more protein and whole grains to lose fat not muscle, nutritionist says - Insider
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