Every time I try to lose fat I end up losing muscle. A nutritionist said to eat more protein and whole grains.

• A 30-year-old woman sent in an average day’s worth of feeding for review. Insider Nutrition Clinic.
• She told Insider that she wants to lose fat, maintain muscle, and have more energy.
• A nutritionist said I should eat more protein during the day and whole grains at night.
• If you want an expert to review your diet, Complete this form.
• The advice in this article is not a substitute for 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 that her goals are to lose fat and maintain muscle. “Every time I tried to lose fat before, I ended up losing a ton of muscle mass and less fat,” she said. “I would also like to have more energy as I never feel fully rested even after 7 or 8 hours of sleep.”

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

registered nutritionist kimberley snow reviewed what Laura eats in a day and told Insider that she should eat more protein, whole grains, and fruits and vegetables.

“The main advice when it comes to losing fat but maintaining muscle mass is to ensure adequate levels of protein spread throughout the day,” he said.

Resistance training along with 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 a half serving of Cream of Wheat made with whole milk and sugar.

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

Neve made no adjustments for Laura’s breakfast as it contains a balance of protein, carbohydrates, fat and many micronutrients.

Laura eats a mid-morning carbohydrate snack.

Around 11 am, Laura said she has a latte and a snack like 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 that Laura struggles to eat adequate portions of healthy foods and is “overwhelmed” by “large volumes of clean, whole foods,” she said.

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

A smoothie made with yogurt, oatmeal, fruits, vegetables and seeds to drink throughout the day might 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 is no such thing as “clean” food and all foods can fit into a healthy diet, Neve said.

“If you usually restrict certain foods or feel guilty about eating them, it’s not going to help your overall balance in mindset and nutrition,” Neve said.

Laura is usually too busy for lunch

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

When she has time, she often has a sandwich on whole-grain bread, with either tuna mayonnaise or peanut butter and jelly, she said.

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

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

Laura has salad for dinner.

At night, Laura eats a salad made with green leafy vegetables and protein like chicken or a boiled egg with ham, plus dressing.

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

“It’s okay to have carbs at night,” he said. “They are essential for general health and Laura seems to limit them, probably in the pursuit of fat loss.”

You don’t have to cut carbs to lose weight — They provide essential B vitamins that boost energy levels and can help with fat loss because their fiber helps you feel full, Neve said.

He recommends pasta or brown rice, lentils or quinoa, among others.