Eat more to lose fat

So, one thing I noticed when taking my daughter to a farm was that the

goats are CONSTANTLY on the lookout for food. 

Every time a human walks past?

They have a competition to see who can stick their heads out of the wooden posts the most to get closer to the human

who MAY have some food to give to them. 

And it got me thinking about ‘hunger’ and what true hunger actually is.

You see, when trying to lose weight

hunger can make it more difficult. And it’s why the science has looked at this and found what the most filling foods are:

* Protein

* Fibre / veggies

* High volume foods that contain a lot of water like soups and stews

* And the most filling food of all according to research? The boiled white potato believe it or not


You see, you may have heard ‘nutrition’ / weight loss gurus / ‘top doctors’ on BBC lol, and even me, say this:

“Eat more and lose weight” 

Now, without any context…

this is completely WRONG.

Because if you eat too many calories, you will not lose weight…

But if you ‘eat more’ of the super filling, higher volume foods (like the ones above)?

You will FEEL like you are more full up and satisfied and ‘feel’ like you are ‘eating more’…

After all, when you eat higher protein foods

your hunger hormones that tell you to eat go


and it makes you feel full up…

Compare this to when you have more choice of foods (like at the buffet)

this gets the taste buds tingling…

and makes you eat more…

Then throw in more processed foods, higher fat / sugary foods?

and they make you FEEL GOOD (at least in the short term)

which makes you want more.

so you chase that dopamine / feel good hit AGAIN…

(probably one some people tell me how easy it is to eat themselves sick with chocolates…)

just like the old Pringle advert

‘one you pop you can’t stop’

Now, I’m not saying you have to avoid any foods..

but if certain foods trigger you?

Just be aware that you probably can’t rely on your willpower to tell you to stop before you get the end of the packet…

It’s why I have to be careful eating peanut butter out of the jar 😂😂

I have to create an environment that makes it EASY

to make health, good decisions…

Be it having all snacks away in cupboard…

having some precut veggies in the fridge (you are 3 times more like to eat the first thing you see than the 5th)

or carrying a piece of fruit, Babybel, Beef jerky…when on the go…

So that I don’t create an environment

where I’m like one of those ‘goats’ staring at all the glorious food in my kitchen…

my point is that it can be misleading to follow your hunger signals…

because certain types of foods can keep you more full up than others even though

the calories are the same.

Just like, if someone brings a cake into the office and

you feel ‘mouth hungry’ all of a sudden…


THERE IS research that eating more calories can help with WEIGHT loss..


Well, 2 scenarios:

1) If someone has been dieting for a while, going through a stressful period etc.. and increases calories…

This can actually decrease water retention and help with weight loss

So question for you:

Have you been trying to lose weight for so long that you feel stressed by the whole situation?

should you chase health first?

2) Eating more calories may help someone STICK to the diet for longer, which means they get better results 

(rather than trying to eat 500 calories for a few days then blowing out for the rest of the week)

That’s it for today…

Matt ‘greedy goats’ Fruci
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