Eat More to Lose Weight

It may sound counterintuitive to frequent dieters, but you can actually eat more to lose weight. Yes, you read that right. Most people are surprised when I tell them that I actually eat. A lot. By today’s standards, most people would think I eat more than most women and sadly, I probably do. 

Furthermore, most clients walk through my door portioning out every bit of food that goes into their mouth. That’s the old way of losing and maintaining weight. Of course, this would make sense if you eat food with few nutrients and empty calories like boxed cereal, packaged chips and fried foods. 

However, the challenge is that many people are conditioned to eat this way. Similarly, there are Three Clean Eating Mistakes Women Make. Meanwhile, the same behavior carries over even when their eating habits change and they incorporate healthier foods into their lives. Thus, the result is usually hunger pangs and a slow metabolism which can stall weight loss.

Upon working with me, many of my clients find that they can actually eat more to lose weight. To help illustrate the point, look at the below list of foods grouped by calorie density. Calorie density is the number of calories per pound of food. I’m not a calorie-counter by any means but this chart says it all.

Notice how the unprocessed plant foods have the lowest calorie density. You can actually fill up on broccoli and kale to balance your blood sugar and manage hunger. Moreover, these foods will naturally crowd out unhealthier food choices while keeping calorie consumption in a lower range. This is a concept known as volumetric and an effective way to achieve weight loss.  

 

Foods by Calorie Density

VEGETABLES
celery 65
lettuce 65
cucumber 70
broccoli 130
kale 130
onion 155
carrot 195
corn 390
potato 490
yam 525

BEANS
tofu 270
black beans 600
chickpeas 740

NUTS
peanuts 2,640
peanut butter 2,650
almonds 2,670
walnuts 2,910
pecans 3,030

FISH & SEAFOOD
lobster 450
cod 480
halibut 520
salmon 810
tuna 830

GRAINS
oatmeal 280
buckwheat 420
brown rice 500
whole wheat pasta 560
sourdough bread 1,240

FRUIT
cantaloupe 140
berries 140
papaya 180
peach 200
orange 210
pear 270
apple 270
banana 420

DAIRY
cottage cheese (2%) 410
cheddar cheese 1,820
butter 3,250

GRAINS
Oatmeal 280
buckwheat 420
brown rice 500
whole wheat pasta 560
sourdough bread 1,240

MEAT & CHICKEN
chicken breast 750
pork tenderloin 750
sirloin 870

JUNK FOOD
white bread 1,210
pretzels 1,770
chocolate chip cookies 2,140
granola bar 2,140
candy bar 2,290
chips 2,400

Source: “The Pritkin Principle,” by Robert Pritkin

What do you think of the concept of eat more to lose weight? Could you, or do you, eat this way?