When it comes to weight loss, the advice “eat less, move more” oversimplifies a complex process. While calorie balance is the ultimate driver of weight loss or gain, the way you structure your diet plays a critical role in how sustainable and enjoyable that journey can be.
Here's the truth: you can eat more food and lose weight, but you can’t eat more calories and lose weight. Let’s break this down.
The Calorie Equation: The Foundation of Weight Loss
At its core, weight loss comes down to a calorie deficit—burning more energy than you consume. If you eat more calories than you burn, you gain weight. Eat fewer calories than you burn, and you lose weight. This isn’t negotiable; it’s a principle governed by physics.
However, how you achieve that calorie deficit can vary significantly, and this is where food volume and calorie density become game-changers.
Food Volume vs. Calorie Density
Here’s the key distinction:
Food volume refers to the physical size or weight of the food you eat.
Calorie density refers to the number of calories in a given weight or volume of food.
Foods high in calorie density pack a lot of energy (calories) into a small amount of food (think of a tablespoon of peanut butter or a slice of pizza). Foods low in calorie density provide fewer calories for a larger portion (like a big salad or a bowl of berries).
Why is this important for weight loss?
When you prioritise low-calorie-dense foods, you can eat larger portions that fill you up while still maintaining a calorie deficit. This means you can eat more food while consuming fewer calories.
How to Eat More Food While Losing Weight
To successfully eat more food and still lose weight, focus on these strategies:
1. Choose High-Volume, Low-Calorie Foods
Fruits, vegetables, leafy greens, and broth-based soups are excellent examples. These foods are packed with water and fibre, which increase their volume without adding significant calories.
A medium apple (~95 calories) is far more filling than a few bites of a chocolate bar with the same calorie count.
A massive bowl of spinach with some chicken breast, chickpeas, and a light dressing can feel indulgent while remaining low in calories.
2. Prioritise Protein
Protein is the most satiating macronutrient and can help curb hunger while preserving lean muscle during weight loss. Incorporate lean meats, fish, eggs, tofu, and legumes into your meals. These foods can help you feel full for fewer calories compared to high-fat or high-carb options.
3. Swap Calorie-Dense Ingredients for Lighter Options
Simple swaps can add food volume without adding calories:
Replace oil-heavy dressings with vinegar-based ones.
Use Greek yogurt instead of sour cream or mayo.
Opt for zucchini noodles or spaghetti squash instead of traditional pasta.
4. Incorporate More Fiber
High-fibre foods like beans, lentils, and whole grains slow digestion, stabilise blood sugar, and increase fullness. Adding fibre-rich foods to your meals can help you eat more while staying within your calorie target.
5. Hydrate Strategically
Drinks like water, herbal teas, and black coffee are virtually calorie-free and can keep you feeling fuller between meals. Eating water-rich foods, such as cucumbers, watermelon, or soups, also boosts food volume without boosting calories.
Why “Eating More Food” Works for Weight Loss
The ability to eat larger portions helps you stay psychologically and physiologically satisfied. You’re less likely to feel deprived, which reduces the temptation to binge or overeat. Plus, high-volume foods tend to be nutrient-dense, providing the vitamins, minerals, and energy your body needs for overall health and sustainable weight loss.
But Remember: Calories Still Count
While eating more food can help you feel full and satisfied, you still need to stay in a calorie deficit to lose weight. You can't add more high-calorie foods to your diet—like extra cheese, sauces, or sweets—and expect to lose weight, no matter how nutrient-dense the rest of your diet is.
In other words: You can eat more broccoli, but you can’t eat more brownies.
Final Thoughts
The idea that you can eat more food and still lose weight is liberating for many. By understanding calorie density and making smart food choices, you can stay full, fuel your body, and create a sustainable approach to weight loss. However, remember that eating more food doesn’t mean eating more calories.
Focus on whole, nutrient-dense, low-calorie foods to create a plan you can stick with for the long haul. Because the best weight-loss strategy isn’t the one that gets you to your goal quickly—it’s the one that helps you stay there for life.
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