"Eat More to Lose More" – What Does That Actually Mean?

You’ve probably heard the phrase “eat more to lose more” and thought, how does that make any sense? If weight loss is about a calorie deficit, wouldn’t eating more just slow things down? The key here is what you’re eating more of, not just the total calories.

Here’s what it really means and why it works:

1. Eating More Volume (Without More Calories)

Ever noticed how a big salad or a plate full of veggies and lean protein keeps you full way longer than a small, high-calorie snack? That’s because volume matters.

• High-volume foods (veggies, lean proteins, fibre-rich carbs) take up more space in your stomach, keeping you fuller for longer.

• Low-volume, high-calorie foods (processed snacks, fast food, calorie-dense sauces) digest quickly, leaving you hungrier sooner.

When you eat more high-volume, low-calorie foods, you naturally feel more satisfied, making it easier to stick to your deficit without constant cravings.

2. Prioritizing Nutrient-Dense Foods Over Empty Calories

Not all calories are created equal. A 500-calorie meal of chicken, rice, and veggies fuels your body very differently than a 500-calorie pastry.

• Protein supports muscle retention and burns more calories through digestion.

• Fibre slows digestion and keeps you full.

• Whole foods provide essential vitamins and minerals that support energy levels and metabolism.

When you “eat more” of these nutrient-dense foods, your body gets what it actually needs, making hunger and energy dips less of an issue.

3. How This Affects Your Metabolism

Your metabolism isn’t just about burning calories—it’s influenced by hormones, muscle mass, digestion, and overall energy balance.

• Eating too little for too long can slow down your metabolism as your body adapts to lower energy intake.

• Protein and whole foods have a higher thermic effect, meaning your body burns more calories digesting them.

• Consistently under-eating can lead to muscle loss, which lowers the amount of calories you burn at rest.

When you “eat more” of the right foods, your body functions better, energy stays high, and weight loss becomes sustainable, not a miserable grind.

The Bottom Line?

“Eat more to lose more” doesn’t mean more calories overall—it means more volume, more protein, more fibre, and more nutrients. The goal is to fuel your body smarter, not starve it.

When you stop fixating on how little you can eat and start focusing on what you’re eating more of, you’ll feel better, perform better, and actually see better results.

👉 Want a nutrition plan that actually works with your body, not against it? Work with a Master Athletic Nutrition Coach today and start fueling for real, lasting results. [Apply Here]

Oliva Oneid

Coach, Master Athletic Performance