- A 48-year-old woman told Business Insider she’s trying to limit carbs to lose weight.
- A registered nutritionist who reviewed her diet said she could actually benefit from more.
- If you’d like to submit your diet for expert advice, fill out this form.
A 48-year-old woman who wants to lose weight sent in an example of her daily diet to Business Insider’s Nutrition Clinic, where qualified nutritionists and dietitians assess readers’ eating habits.
The woman, Christine, was told that her efforts to cut carbs from her diet could actually be the wrong move.
Christine keeps herself active, telling BI that she strength trains three or four times a week does occasional reformer Pilates sessions too.
“I also walk the dog,” she said. “I am gluten-intolerant and a busy mother of two children. I work full-time.”
Registered nutritionist Sophie Trotman assessed Christine’s diet and said that even though she wants to lose weight, she should consider eating more carbs and more substantial snacks.
“Christine is clearly making a big effort health-wise, especially in the context of all her existing commitments,” Trotman said. “It’s great to see Christine consuming a primarily whole-food diet, with good sources of protein and multiple portions of vegetables.”
Christine limits her carbs
An average day of eating for Christine is:
- A quarter of an apple before a weight training session at 6 a.m.
- 1 to 1.5 liters of water before 9 a.m.
- A small handful of dry roasted nuts after the gym
- Breakfast: 2 eggs with vegetables, or turkey breast with salad
- Lunch: chicken thigh and potatoes cooked in the air fryer with olive oil and herbs, and greens
- Snacks: smoothie or homemade treat
- Dinner: a protein source with vegetables
“If I’m tired or feeling like something sweet, I’ll have a homemade treat that is low in sugar and has some protein in (such as an almond meal-based brownie or tahini biscuit),” Christine said. “Or I might make a smoothie with almond milk, frozen banana, cocoa powder, and low-fat yogurt.”
Christine said she’s cut down on carbs hoping to lose weight.
“I am guilty of bingeing on rice crackers or potato chips once a week,” Christine said. “I limit fruit to a smoothie, pre-workout carb snack, or a piece if I’m in the office.”
Tip 1: Eat more carbs
It’s a myth that carbs are fattening or hinder weight loss. To lose fat, you simply need to be in a calorie deficit, and carbs are in fact a valuable energy source.
Trotman said that limiting carbohydrates could be holding Christine back from getting the most from her workouts. “Carbs are the body’s primary fuel source for exercise, and when you don’t consume enough, you may struggle with energy levels, muscle recovery, and performance,” she said.
A quarter of an apple before training likely isn’t providing enough fuel, she said. Instead, Christine could try a slice of wholegrain (gluten-free) toast with nut butter, a banana, or a small portion of overnight oats.
“These will help to sustain her energy and improve workout intensity, ultimately supporting muscle growth and a more efficient metabolism,” Trotman said.
She recommends Christine try adding slow-digesting carbs like quinoa, sweet potatoes, or brown rice to her lunch and/or dinner.
Tip 2: Snack on protein, fiber, and fats
While there’s nothing inherently wrong with snacking on chips or rice crackers occasionally, regularly bingeing on them could be a sign that you’re not eating enough to satisfy your hunger and energy needs, Trotman said.
With that in mind, she recommends Christine pair her post-workout nuts with a protein-rich option like Greek yogurt or a protein shake to boost her satiety and workout recovery.
It’s good to prioritize protein but eating enough fiber and healthy fats will also help prevent cravings and urges to overeat, Trotman said. She recommends adding ingredients like avocados, seeds, and extra vegetables to meals to slow digestion and increase fullness for longer.
“If Christine still finds herself reaching for something crunchy and salty, she could try healthier alternatives like roasted chickpeas or homemade kale chips, which provide more fiber and micronutrients,” Trotman said. She also recommends snack-sized bags of chips rather than bigger portions to encourage moderation.
Tip 3: Aim for sustainability
While exercise has many health benefits, too much of it, particularly high-intensity movement, can cause added stress on the body, which can cause some people to overeat for comfort. Swapping one high-intensity workout for a lower-impact activity like yoga or a walk could help, Trotman said.
She recommends Christine try to keep her stress levels down and sleep for seven hours a night — or as much as possible with two children.
Keeping her energy levels up by resting and eating enough should help Christine stick with her healthy lifestyle.
“Sustainable fat loss is about finding an approach that feels enjoyable and manageable long-term,” Trotman said. “If a diet feels too restrictive, it may lead to cycles of deprivation and overindulgence, making weight loss harder in the long run.”
