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How to Eat more with Less Calories.

Sick of the “just eat less food” Idea? Let’s change that. How about eat more food, with less calories?

Today’s blog post is a short, simple idea, yet one that is often missed by everyone looking to achieve fat loss. We are constantly being told to eat less food. But do you really need to?

Basics again- we need to create a calorie deficit. To do this, we can use more energy, consume fewer calories, or both.

Let’s target the consume fewer calories option for this post, as this is where nutrition comes into play. The thing is, the “just eat less” approach, may work on paper, but for those who haven’t got the basics of their nutrition right just yet, it’s a really difficult, and overall pretty poor approach to take, and long term, it will probably collapse due to lack of results, or plain old lack of sustainability!

So, we can keep eating the same foods, just less. This will do it- you will lose weight initially (all other factors being equal). But you’ll be hungry, and probably feel like s***. Not only that, you’re trying twice as hard to resist food as people on more sustainable approaches, as the foods you select often don’t have the impact on that appetite you’d like! Long term, you tell yourself “I couldn’t do it, I didn’t have the willpower”. In reality, it’s that you didn’t know the key information in this post about HOW TO eat more with less calories: AKA how to make the diet sustainable and successful. 

So, let’s find out how you can eat more in a bigger deficit!


Starting with the numbers on how to eat more…

I know, “eat more food” sounds bizarre when looking to diet, so let me clear this up right away. Eat more means eat more than you otherwise would be by just reducing your intake of your current diet to fit your calories. It may mean higher volumes of food than you’re eating now, it may mean less. This doesn’t really matter. The point is, you’ll be less hungry throughout the diet, enjoy more of the foods you like, and realise that this is something you can sustain right through, and transform your life by getting the results you deserve from taking control of your health.

Remember the calories in VS calories out from earlier? Well, that’s the basis of fat loss. You can debate it, as it’s far more complex than people give this little equation credit for, but ultimately, this is what matters. Beyond that, we have this “correct” but misleading notion that all calories are created equal. From an energy standpoint in a lab, yep. From a “roles and energy” within the body standpoint, nope. The marconutrients (protein, carbs, fats, and alcohol) have different roles in the body, are metabolised differently, and crucially for this argument, have a different impact on appetite!  

Here’s where targets come into play. Even if you don’t realise it, you’re diet is attempting to control calories. But beyond that, it should be attempting to control macronutrients too- either directly (through tracking, which I would usually suggest) or indirectly (through selection of certain food types).


So, more accurately, FOOD is made up of calories, but not all foods are created equal. Let me give you an example. Burger and Ice cream. They are some of my personal weaknesses. Let’s take a look at this from a numbers standpoint: 

A standard, homemade burger, without swapping for “mindful” food choices, comes in at 676 calories- 56g carbs, 29g fat and 37g protein. Followed up with some top brand salted caramel ice cream (250ml) adding 675 extra calories, with 68g carbs, 40g fat, and 9g protein.

This comes in at 1351 calories, 124g carbs, 80g fat and 46g protein. And that’s without chips!

But don’t worry, all is not lost! I love food, so more food that I can fit into my calories, the better my results are…. Here’s an alternative, swapping some of the foods for simply more mindful alternatives (check out the photos at the bottom for details).

The Burger (same amount of food, similar prep time, different ingredients) comes in at around 510 calories- 43g carbs, 21g fat and 35g protein. Follow this with a lower calorie alternative ice cream (a similar amount) at around 200 calories- 42g carbs, 7g fats and 8g protein, and the overall intake is very different.

This mindful option comes in at around 710 calories in total, and 86g carbs, 29g fats and 43g protein. A similar protein amount, similar foods, but 641 calories less! Imagine these types of swaps throughout your entire day… still eat what you love, still eat a lot of it, but set targets, make intelligent swaps and track your nutrition!

So making food swaps based on calories and macros can have a huge impact on how much food you have available. More food, less calories. And still enjoying the diet!


Making it easy- let’s consider volumetrics

Another key point in this is that up to now, we’ve focused on the numbers. That’s great, and there’s a key point that you’re probably already familiar with. In General, protein is the most satiating macronutrient. Simply put, it’s the most filling. It makes you want to eat less. But that doesn’t mean it’s the most filling food.

When it comes to food volume per calorie, it get’s annihilated by vegetables. You can include a LOT of vegetables in your diet for relatively very few calories. So, more Veg can help not only to help you to get in some essential nutrients for health, it can also have a direct impact on appetite, but allowing you to consume more food every meal. And this can be a really easy approach, and often in fat loss journeys, can be a huge win for relatively low effort.

Want to start your fat loss journey, and make it really easy? Build your meals around protein and veg. Don’t completely avoid fats, just be mindful of the amount. Remember, each nutrient has essential (or at least preferred)  roles in your body, so a good balanced diet appropriate for you is key. But for most people, more protein, more vegetables, less junk food, is a great place to start.


Ready to make it happen?

Ask yourself- what changes can you make now? Can you select leaner options? Can you cut some things out? Are you including protein and veg with most meals? 

Have you got clear targets to aim for? Are you tracking? If so, you’re swaps should be obvious… what foods are making hitting your targets difficult? Usually, the very high carb, very high fat and low protein ones. Are there alternatives to this? 

Our 30 day nutrition challenge is well under way, which will help to guide you through making some of the sustainable changes we’re discussing here! If you’re not already involved, please sign up now! The fact you’re reading this means I 100% know it will help you!

Before you go, here’s a concern I know some of you may have:

“But Josh, It won’t taste as good as it does when……. “

Stop it. Grow up.

That’s a tiny sacrifice to make to achieve your body composition goals. And actually, give it a try, you won’t miss eating rubbish low quality food as much as you think!

There’s a reason I put this blog post together. In fact, the entire blog itself (find the blog posts here). It’s based on years of seeing peoples biggest struggles along their health and fitness journey, and the worst part is, the amount of effort people may is MORE THAN ENOUGH to get life changing results. But generally, when they approach me, this effort has been focused on the wrong things, leading to consistent difficulty achieving their goals. These simple adjustments can transform your results, and I’m confident that the information available in this post and others will help you to achieve your goals.

But the Best way to get results is working with us. Start now, by joining us COMPLETELY RISK FREE for our 30 day nutrition challenge. I can’t wait to see the results!

Join the 30 day challenge!


Josh Kennedy, MSc, ASCC, Pn1

P.S.- We have some of this information available in easy to digest video format on our youtube channel: Check it out here! 

P.P.S- Our podcast is one of the best tools you could have access to on your fitness journey: go to the podcast! 

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