• A 44-year-old woman who is sedentary and wants to lose weight shared her diet with Business Insider.
• A dietitian reviewed it and recommended she eat more to boost her energy and metabolism.
• Fill out this form to have your diet reviewed by an expert.

Amanda Bonesteel, a full-time student who has a sedentary lifestyle, told Business Insider that she wants to lose weight and improve her cardiovascular health.

The 44-year-old, who is based in Michigan, said her goal is to lose 30 pounds. She occasionally goes to the gym but spends most of her time sitting.

She submitted an average day of eating to BI's Nutrition Clinic, where registered nutritionists and dietitians look over readers' diets and offer suggestions based on their goals.

Nichola Ludlam-Raine, a dietitian and the author of "How Not to Eat Ultra-Processed," told BI that Bonesteel is doing some things well, but she could improve her diet in certain areas, such as eating breakfast for more energy.

Eating a balanced dinner

Bonesteel starts the day with a coffee with cream and sugar at about 10 a.m. or 11 a.m. For lunch, she has something small like a turkey sandwich, banana, or a bowl of soup.

Her dinners vary but usually consist of a vegetable (such as green beans, cauliflower, or carrots), protein (chicken or lean beef), and carb (whole grains or potatoes).

Ludlam-Raine said that Bonesteel's dinner sounds balanced and nutrient-dense.

"Including a protein source alongside a starchy carbohydrate and a generous portion of vegetables is a great foundation for supporting both cardiovascular health and weight loss," she said. "This kind of plate structure offers fiber, vitamins, minerals, and protein — all of which contribute to satiety, blood sugar regulation, and overall health."

Eating less can be counterproductive for weight loss

Ludlam-Raine said Bonesteel doesn't appear to eat enough overall, which could be counterproductive by reducing her energy levels and metabolism.

"Starting the day with only coffee that includes cream and sugar means she's going for several hours after waking without any real nourishment," Ludlam-Raine said. "This can contribute to low energy and poor concentration, and can sometimes lead to overeating later in the day due to increased hunger or cravings."

Bonesteel's lunch is also very light and may not sustain her for long, especially with her mentally demanding studies.

"If she's not getting enough protein, fiber, or healthy fats earlier in the day, her body may compensate later, potentially leading to larger portion sizes at dinner or snacking in the evening — something that's very common and often overlooked," Ludlam-Raine said.

She added: "Importantly, under-eating can slow down metabolic rate over time, making weight loss harder, not easier. So, ironically, Amanda might not be losing weight at her desired rate because she's not eating enough during the day."

If Bonesteel struggles to fit in formal exercise, squeezing in short but regular walk breaks or quick home workouts could be an easier way to boost her movement levels, Ludlam-Raine said.

Focus on healthy fats and eat regularly

With heart health in mind, Ludlam-Raine recommended Bonesteel spread meals out more evenly throughout the day, and include heart-healthy fats like avocado, nuts, seeds, or olive oil alongside more fiber-rich foods such as oats, legumes, and whole grains.

"Replacing added sugars in her morning coffee with a sugar-free alternative or reducing the amount slightly could also benefit her cardiovascular risk profile," she added.

Ludlam-Raine recommended Bonesteel try starting her days with a small balanced breakfast like overnight oats, Greek yogurt with berries, or eggs on wholegrain toast with tomatoes to feel more energized and make progress with her goals.

Lunches should also contain protein, fiber, and healthy fats — a more structured meal pattern could help stabilize Bonesteel's appetite and keep her energy levels stable throughout the day, Ludlam-Raine said.

"In short, Amanda has a strong foundation at dinner, but she may be unintentionally undereating earlier in the day, which could be stalling her weight loss and making her feel more tired or sluggish," Ludlam-Raine said. "A few simple tweaks could make a big difference to both how she feels and how her body responds."

• A man, 34, shared his daily diet with Business Insider for help with building muscle and losing fat.
• The registered nutritionist and personal trainer Jamie Wright said he could take two approaches.
• Fill out this form to have your diet reviewed by an expert.

Justin Khan, 34, told Business Insider's Nutrition Clinic that his goals are to build strength and muscle, and reduce his body fat to 15%. A nutritionist told him he has a choice of two strategies to hit his goals.

Khan submitted an average day of eating to BI's Nutrition Clinic, where registered nutritionists and dietitians offer advice on readers' diets.

Khan, who lives in Florida, said he was an avid gym-goer and martial artist in his 20s. Currently, twice a week he does 1.5 hours of calisthenics and strength training, mostly compound lifts. He also tries to walk between 3,000 and 10,000 steps a day.

"I'm a software engineer, so I'm sitting at a desk most of the day," Khan said. "I'm also taking classes toward a Master's degree, which cuts into time I would use for working out or getting in extra steps."

He tries to get at least six to seven hours of sleep each night but occasionally gets less.

Jamie Wright, a registered nutritionist and personal trainer, told BI that Khan focusing on whole foods, protein, and gut-healthy nutrients means he is already ticking a lot of boxes.

Every meal Khan eats contains protein

Khan said he's never followed fad diets but he has "teetered between very healthy and unhealthy eating periods."

He has a family history of high cholesterol and has previously had issues with critically low levels of vitamin D, so now takes supplements.

"I'm trying to follow a few strict meals for my diet but continue to be a little flexible every day," he said.

On an average day, Khan eats:

• Breakfast: hot oatmeal with banana, chia seeds, collagen powder, creatine, protein powder, and kefir
• Lunch: seasoned and baked chicken thigh and drumstick with mixed vegetables
• Snack: two hard-boiled eggs and mixed beans
• Dinner: salmon with mixed vegetables and beans

Option 1: Follow a small calorie deficit to lose fat and maintain muscle

The first of the two approaches Wright recommended Khan could take to hit his goals was creating a sustainable calorie deficit to lose body fat. Reaching his goal of 15% body fat should be achievable without a severe, prolonged deficit, Wright said.

"He is already eating a well-balanced diet so that means he won't need to make any drastic changes, but rather optimizing his intake to ensure he maintains muscle while gradually losing fat," Wright said.

It can take some trial and error to work out how many calories to eat. But Wright recommended trying to keep them as high as possible, then cutting portion sizes slightly or making simple food swaps, like replacing chicken thighs with breasts, which are leaner, if needed.

There is a significant difference between 3,000 and 10,000 steps, so aiming for the higher end of that range could help with fat loss, Wright said.

He also recommended Khan assess how much protein he eats and aim for roughly two grams of protein per kilogram of body weight daily (the International Society of Sports Nutrition recommendation for people who exercise) to help him maintain his muscle.

"Maintaining a moderate but consistent calorie deficit rather than an aggressive one will allow for better adherence and help prevent excessive muscle loss," Wright said.

"I'd also recommend that Justin is firm with his goal and isn't tempted to go beyond his initial 15% mark (especially given his history of more restrictive diets that have ultimately backfired).

"He may wish to explore a 'reverse dieting' strategy at that stage to gradually increase his food intake over time while aiming to mitigate any significant changes in his body fat levels."

Option 2: A 'lean bulk' to build muscle

Khan could alternatively take the approach of eating in a slight calorie surplus, or taking in more energy than his body uses to maintain his weight and lifestyle. This will help him build muscle while minimizing fat gain, known as a "lean bulk."

Wright recommended gradually eating more food but no more than 300 to 500 calories a day above what he needs to maintain his physique.

Wright said to focus on eating nutrient-dense whole foods, plenty of protein, and more carbs to fuel his workouts.

"Since he is only lifting twice a week, adding a third session, even if it is a shorter one, could help drive more muscle growth," Wright said.

It's smart to monitor your body composition when lean bulking: If you gain excess fat, dropping your calories or upping your energy expenditure, for example by walking, can help, Wright said.

Sleep helps muscles grow

Both strategies are effective, it's simply a case of whether Khan wants to prioritize fat loss first or muscle gain.

Whatever approach Khan takes, he would likely benefit from sleeping for closer to 7.5 hours a night to help with muscle repair and energy levels, Wright said.

"If he starts with weight loss, he can eventually transition to a muscle-building phase by gradually increasing calories while monitoring body composition," Wright said. "If he chooses to build muscle first, he will need to accept that some fat gain is likely, but keeping his surplus controlled will help keep it to a minimum."

While it isn't impossible to build muscle and lose fat simultaneously, it can be difficult, especially for people who've been strength training for some time. This is why people often go through phases of "bulking" and "cutting."

Having a flexible diet (regardless of approach) should help Khan stick to his lifestyle sustainably and build a healthy relationship with food, Wright said.

• 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."

• Jeffrey, 57, submitted an average day of eating to be reviewed for Business Insider's Nutrition Clinic.
• A dietitian said his diet might be too restrictive to maintain, and he should eat more carbs.
• If you'd like to have your diet reviewed by an expert, fill out this form.

Jeffrey, 57, submitted his eating routine to Business Insider's Nutrition Clinic, where qualified dietitians and registered nutritionists offer readers advice on their eating habits.

He said his goal is to lose weight.

Jeffrey described himself as "somewhat active," having recently started doing yoga or calisthenics daily. He also plans to build up to walking a minimum of two miles a day.

Jaclyn London, a dietitian, told BI that Jeffrey's restrictive diet would likely be difficult to maintain long-term, which could see him fall into a binge-restrict pattern and even leave him nutritionally deficient.

"It is possible to lose weight, keep it off, and still enjoy your life," London said. "And all of that can be achieved with some small but meaningful tweaks he can make to each meal and through the addition of some strategic snacks."

Eat a range of fruits at breakfast

For breakfast, Jeffrey eats three eggs with some avocado, plus Greek yogurt with berries or walnuts.

London said Jeffrey's breakfast is a nutritious choice, providing protein, satiating fats, and some fiber.

However, he could eat more fruit by always having some at breakfast and eating some for snacks and in meals later in the day.

"Berries are a very common 'low carb' fruit, but the truth is, fruit (and other whole foods) provide complex carbs on which our bodies thrive," London said. "Fruit provides antioxidants, fiber, key minerals, and phytochemicals that help us feel our best by supporting our gut health and overall immunity, and increasing our fiber intake so we can get (and stay) regular."

Don't be afraid of complex carbs

For lunch, Jeffrey typically has a turkey spinach wrap using a low-carb flatbread with tomato and feta cheese.

London recommended Jeffrey eat more carbs in the form of starchy vegetables, fruit, whole grains, and legumes.

"All of these are complex carbohydrates, which are nutrient-dense, provide additional fiber, minerals, and phytochemicals which deliver powerful nutritional benefits and have been linked to decreased risk of heart disease, cancer, and diabetes," she said.

Starchy vegetables like potato, sweet potato, and squash can be a good place to start, London said, as they are satisfying and will help Jeffrey stay feeling full longer.

He could then try to incorporate grains like oats, buckwheat, and quinoa into his meals once he sees that the vegetables only make him feel more energized without causing weight gain, she said.

Eat snacks rich in protein and fiber

Jeffrey said he generally doesn't snack but if his energy levels are low he might have an Atkins shake.

London said Jeffrey would likely benefit from eating more snacks rich in protein and fiber to prevent him from becoming ravenous before each meal and help him stay energized.

"Include fiber-filled foods like vegetables and fruit; pulses, nuts, and seeds; plus protein from animal and plant sources at each eating occasion, and add snacks that are satisfying, nutritious, and provide just enough energy to keep your weight loss on track without losing too much too fast," London said.

Instead of an Atkins shake, London recommended making a high-protein, whole-food smoothie using Greek yogurt or milk, fresh or frozen fruit, and some nut butter.

"This will add some fiber-filled carbs, protein, plus healthy fat to boost satiety and add extra nutrient density to Jeffrey's day," London said.

Stay hydrated and strength train

For dinner, Jeffrey might eat chicken, fish, or shrimp with green vegetables (such as broccoli, green beans, or asparagus). Sometimes, he adds a small chickpea salad with tomatoes and cucumbers, he said.

London said it's great that these meals are nutrient-dense and high in protein and fiber, but she again recommended adding some carbs. London said Jeffrey should aim to have carbs take up 40% of his overall energy intake.

Equally, London advised Jeffrey stay hydrated by drinking plenty of water and incorporate strength training into his workout routine.

"This is critical at every age, but especially as we get older," London said. "Replacing fat mass with lean muscle is the most effective way to keep weight off, maintain metabolic health, promote better strength, balance, and bone health as we age, and help your metabolism work more efficiently to promote slow, steady, and sustainable weight-loss over time."

• Jessica, 40, submitted an average day of eating to be reviewed for BI's Nutrition Clinic.
• A dietitian said that eating more substantial meals would reduce the urge to binge on snacks.
• If you'd like to have your diet reviewed by an expert, fill out this form.

Jessica, 40, submitted her eating routine to Business Insider's Nutrition Clinic, where qualified dietitians and registered nutritionists offer advice on readers' eating habits.

She said her goals are to lose fat and gain muscle.

Jessica has four daughters aged five to 12 and works a full-time remote job. Her husband leaves for work at 6:30 a.m., so Jessica gets the girls to school before starting work.

"I love the idea of working out but struggle with motivation," she said. "I have a Peloton next to my desk but rarely find time for it. I will go on streaks for about four weeks, then fizzle out for another month before I work out again."

Jessica said she would love to lose 30 pounds and be back at her wedding weight by her next anniversary, but she struggles with snacking throughout the afternoon.

Dietitian Alix Turoff told Business Insider that Jessica's eating pattern is common among busy moms but there are a few key things she can change to achieve her goals.

Tip 1: Eat a substantial breakfast

Jessica starts the day with a cup of coffee with creamer, and mid-morning she drinks a protein shake mixed with water and powdered peanut butter.

"I usually skip lunch because I'm not hungry because of my shake," Jessica said.

Turoff said that not eating anything substantial for breakfast or lunch will likely contribute to overeating later.

"Between her coffee and her morning shake, she's probably taking in a maximum of 200 calories until her kids come home which is when she's struggling with binge eating foods that aren't making her feel good," Turoff said. "This lack of substantial food intake during the earlier part of the day can lead your body to feel deprived, triggering overeating."

If Jessica wants to stick with a shake, she could add some frozen fruit and nut butter, or keep the shake the same but add a slice of wholegrain toast with butter or nut butter, Turoff said.

Tip 2: Eat meals with protein, carbs, fat, and fiber

Mid-afternoon, Jessica hits the snack cupboard.

"I binge eat all the snacks when my kids come home — chips, granola bars, handfuls of chocolate chips," she said. "Seriously, everything that could be bad for me, I eat it."

Jessica said she prefers whole foods over processed but frequently binges on the latter when she's stressed (which is often).

Turoff recommends ensuring breakfast and lunch provide protein, carbs, fat, and fiber.

If Jessica doesn't feel too hungry at lunchtime, she doesn't have to have a huge meal, but it should still be balanced. For example, she could have a salad with lean protein (such as chicken, tofu, or shrimp) and beans, or a turkey sandwich on wholegrain bread, Turoff said.

"She'll be better able to stabilize her blood sugar levels which will not only provide sustained energy but will also significantly decrease her cravings for carbs and sugar," Turoff said.

Tip 3: Plan snacks in advance

Having more substantial meals should decrease Jessica's desire to snack come the afternoon, but Turoff also recommends planning more nutritious snacks in advance.

"I would encourage her to pick three different snacks that she could rotate on a daily basis so that she knows what her options are and doesn't have to make too many decisions," Turoff said.

She recommends popcorn with string cheese, nuts with a piece of fruit, or a protein bar.

Tip 4: Eat carbs at dinner

Jessica's husband cooks dinner and they usually eat lean meat with two or three vegetables.

"Many nights we eat out due to our busy schedules," Jessica said. "I usually don't eat much at dinner because I've binged so much after school."

Turoff recommends adding a carb like a baked sweet potato, rice, grains, or pasta to dinner to make the meals more balanced. Once Jessica is snacking less in the afternoon, she should be more hungry for dinner.

Tip 5: Calories are king for fat loss

When it comes to weight loss, a calorie deficit (consuming less energy than you're burning over the course of the day) is essential. You don't have to count calories, but it can be a useful way to work out portion size.

"Her calorie goal will depend on her current height, weight, and activity level, but if she wants to get a better idea of how many calories to aim for at her meals, she could use the rough calculation of multiplying her goal weight in pounds by 12," Turoff said.

She added: "This will give her a rough sense of how many calories she should consume each day to lose weight. From there, divide those calories up by breakfast, lunch, dinner, and snacks to know how many calories to target at each meal."

Tip 6: Build up to exercise

Exercise plays a smaller role in fat loss than many people think, so Turoff recommends Jessica tackle her food first.

"I find that people become more motivated once they start to see the weight start to come off and that might give her the push she needs to start exercising more consistently," Turoff said.

If Jessica doesn't actually enjoy using her Peloton she should try different classes or gyms to find a form of exercise she likes.

While any movement is good, Jessica will need to incorporate strength training into her regime to gain muscle. Turoff recommends two to three sessions a week.