How Eating More Can Help You Lose Weight
- Coach Alan
- 33 minutes ago
- 6 min read
By Coach Alan, QQI Qualified Personal Trainer and IICP Psychotherapist-in-training
Quick Answer
You can lose fat while eating more total food by choosing lower calorie, higher volume meals that keep you full. This helps you stay in a calorie deficit without feeling starved or deprived, which is what drives fat loss. The NHS explains that healthy weight loss happens when you burn more calories than you eat, using nutritious foods and regular activity (NHS).
The biggest misconception about how eating more can help you lose weight
Many people confuse eating less food with eating fewer calories, but they are not the same thing. Fat loss depends on consuming fewer calories than your body burns, not on eating smaller portions. The European Guidelines for Obesity Management in Adults confirms that hypocaloric diets (those that help you consume less calories than you burn) results in meaningful weight loss, regardless of food groups that they do or don't prioritise.
In fact, many of my clients end up eating more food after a few weeks, but they choose foods that are lower in calories and higher in volume, such as lean protein, vegetables, fibre and fruit, while still leaving enough calories for their favourite snacks.
These foods contain fewer calories per bite, helping them feel satisfied for longer while naturally lowering total calorie intake. Studies show that reducing the energy density of meals (by adding water- and fibre-rich foods) helps people eat fewer calories without even realising it (Science Direct).
When you replace calorie-dense, easy-to-overeat foods with high-volume, lower-calorie ones, you stay full, reduce cravings, and make sustainable fat loss much easier.
The science behind eating more to lose weight
How under-eating slows your metabolism
When you eat too little for too long, your body adapts by lowering its metabolic rate to conserve energy. This is known as adaptive thermogenesis. Research shows that extreme calorie restriction can reduce resting metabolism and make future weight loss harder to maintain (NIH). For example, a 2016 study of The Biggest Loser contestants showed that significant weight loss from extreme calorie restriction resulted in metabolism to slow down drastically.
Eating enough protein and calories helps maintain muscle mass, which is essential because muscle tissue burns more calories at rest than fat. Losing muscle through starvation diets means your body becomes less efficient at burning energy.
The link between calories, hormones, and fat loss
When calorie intake drops too low, hunger hormones such as ghrelin increase, while leptin, the hormone that signals fullness, decreases. This makes you hungrier and more likely to binge later. Balanced eating with enough protein and fibre helps stabilise these hormones and control appetite (The New England Journal of Medicine)
How muscle loss sabotages your goals
Cutting calories too aggressively can cause muscle loss, which slows fat loss over time. Research shows that diets moderate in calories and rich in protein preserve lean body mass better than very low-calorie diets (NIH).
Signs you’re eating too little to lose weight
If you are constantly tired, hungry, or moody, you may not be eating enough. The following are common red flags of undereating:
Persistent fatigue or low energy
Feeling hungry shortly after meals
Poor gym performance or dizziness
Mood swings or irritability
Difficulty concentrating
These symptoms are signs that your calorie intake is too low to support your body’s basic needs. Long-term undereating can also lead to hormonal disruptions, psychological difficulties, poor sleep, and nutrient deficiencies (National Centre for Eating Disorders)
How eating more boosts your results
Prevents muscle loss and metabolic slowdown
Adequate protein intake supports muscle retention and prevents your metabolism from dropping too much. Studies show that people who include sufficient protein lose more fat and maintain more lean mass than those who do not (NIH).
Supports sustainable calorie deficits
By eating filling foods that are lower in calories, you can create a smaller, more sustainable calorie deficit. This allows your body to continue burning fat without the crash or rebound associated with starvation diets.
Reduces cravings and binge episodes
High-volume meals with lean protein, fruits, vegetables, and whole grains reduce cravings and make it easier to stay consistent.
Improves mood and food freedom
When you stop restricting food to an unhealthy degree, you may break the binge–restrict cycle. You begin to enjoy meals again, which makes healthy eating far more sustainable.
How to eat more and still be in a calorie deficit
Prioritise high-volume, low-calorie foods
Fill most of your plate with foods that provide plenty of volume but fewer calories. Think vegetables, salads, soups, lean meats, and fibrous grains.
Focus on lean protein and fibre
Protein and fibre take longer to digest, keeping you full for longer and stabilising blood sugar levels. Both also support better body composition when combined with resistance training (JANA, 2007).
Move more, but avoid overtraining
Exercise helps maintain muscle and increases total energy expenditure. However, excessive exercise combined with undereating can raise stress hormones and stall progress. The key is balance.
Avoid drinking your calories
Liquid calories from soft drinks, alcohol, or smoothies can add up quickly. Studies recommend limiting sugar-sweetened beverages, as they contribute to excess calorie intake without improving satiety (Science Direct).
How to rebuild a healthy relationship with food
Understanding that food is fuel and not the enemy changes everything. Mindful eating, listening to hunger cues, and choosing nourishing foods can restore balance. Studies show that mindful eating reduces overeating and emotional eating by improving awareness of physical hunger and fullness signals (NIH)
Key takeaways: how eating more can help you lose weight
Weight loss depends on eating fewer calories, not less food.
High-volume, low-calorie meals make it easier to stay in a deficit.
Eating enough protein preserves muscle and supports metabolism.
Restrictive diets can slow metabolism and increase cravings.
Sustainable fat loss comes from balance, not deprivation.
Frequently Asked Questions (FAQ)
Q1. Can you really lose weight while eating more food?
Yes, you can. The key is eating more low-calorie, nutrient-dense foods such as vegetables, lean protein, fruit, and whole grains. These foods take up more space on your plate and keep you fuller for longer while lowering your overall calorie intake. Studies show that eating low energy density foods naturally reduces calorie consumption without strict restriction.
Q2. How does eating more help prevent weight loss plateaus?
Consistent under-eating slows metabolism and causes hormonal adaptations that make fat loss harder. Eating enough food, especially protein, helps preserve lean muscle and keeps your metabolism active.
Q3. What are examples of foods that let you eat more and still lose weight?
Examples include grilled chicken, turkey, white fish, egg whites, beans, lentils, vegetables, fruit, and oats. These foods are high in fibre or protein, meaning they fill you up without a large calorie load.
Q4. Can eating too little stop fat loss completely?
It can. Severe calorie restriction can lower your resting metabolic rate and increase hunger hormones, which may lead to weight regain or binge eating later. Sustainable fat loss comes from eating enough to fuel your body while maintaining a modest calorie deficit.
Q5. How much should I eat to lose weight without feeling hungry?
Aim for a moderate calorie deficit of about 300–500 calories below your maintenance level. Include lean protein, vegetables, fruit, and whole grains in each meal. Using high-volume foods allows you to eat plenty while staying within your calorie target.
Q6. Should I track calories when I’m trying to eat more to lose weight?
Tracking calories for a few weeks can help you learn portion sizes and identify high-calorie foods. Over time, you may not need to track daily if you focus on balanced, nutrient-dense meals.
About the Author
Coach Alan, qualified QQI Level 3 Personal Trainer, is the founder of Mind Body Training and a psychotherapist-in-training under the Irish Institute of Counselling and Psychotherapy (IICP). He combines evidence-based psychological principles, fitness and nutrition science, and mindful behaviour change to help clients achieve sustainable physical and mental transformation. Please note: Mind Body Training provides coaching, education, and personal training services, not personal therapy or clinical counselling. Clients seeking therapy are encouraged to work with another qualified mental health professional in parallel. But if you're looking for an online personal trainer in Ireland who takes a holistic approach to health and fitness, then Alan is your man.
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