What is this witchcraft?
Eat More to Lose Weight
Most diets fail because they focus on eating less instead of eating better.
And let’s be honest—if your plan involves being hungry, miserable, and contemplating chewing your own arm off, it’s already doomed.
What if I told you that eating more could actually help you lose weight?
What “Volume vs. Calorie Density” Actually Means
Not all calories are equal when it comes to how much food you get to eat. Some foods take up loads of space on your plate while barely touching your calorie intake. Others? Tiny portions that could sink your entire day.
Here’s the difference:
High-volume, low-calorie foods = big portions, more food, better appetite control
Low-volume, high-calorie foods = tiny portions, barely any food, still starving
Quick Example
A huge salad with lean protein (chicken, tuna, salmon) = 300 calories
One slice of pizza = 300 calories
One fills you for hours.
The other vanishes in three bites, leaving you hungry for hours again.
And just to be clear: pizza isn’t a ‘bad food.’ It’s simply a low-volume, high-calorie choice—a smaller return for the calories you spend.
This is why food volume matters.
If you constantly feel hungry, the issue isn’t that you “need more food”… it’s that you’re eating foods that don’t keep you full.
How to Use High-Volume Foods (Without Eating Like a Rabbit)
You don’t need to live on leaves. You just need smarter swaps, some of the time:
Prioritise high-volume foods: vegetables, lean proteins, high-fibre foods. They take up space and keep you full.
Cut down on calorie bombs: ultra-processed snacks disappear in seconds, leaving you hungry again.
Make smarter swaps: popcorn over crisps, 0% Greek yoghurt over full-fat, lean cuts over fatty cuts.
This doesn’t mean cutting out “fun foods.” It means getting more bang for your calorie buck so you’re not starving all day.
Your Task for Today
Look at your meals—are they built from high-volume foods, or small calorie-dense portions that leave you starving?
Make one food swap today that gives you more food for fewer calories.
On the next one: Meal Planning for People Who Can’t Be Arsed.
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