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Eat more to lose more fat

So, one thing I noticed when taking my daughter to Butterfly World is 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 #TheGreatPotatoComeback

You see, you may have heard ‘nutrition’ / weight loss gurus / 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’…

Now you may be eating more volume? But to lose weight this still means lower calories.

Example:

I could have a Fudge Hot Chocolate and a some caramel shortbread at 600 calories and feel starving an hour or so later. 

Switch this for a skinny Gingerbread latte (which is 183 calories) and then have, say, some Butternut squash soup:

  1. 1 tbsp – coriander
  2. 1 tbsp – cumin
  3. 1 Dash – salt & pepper (to taste)
  4. 1 tbsp – olive oil
  5. 1 whole – red onion
  6. 1 tbsp – single cream
  7. 500 g – butternut squash
  8. 80 g – chicken breast


And you’ll feel like you are ‘ eating more and losing weight’ because you have more food volume but lower calories. 

So going back to the story of the ‘greedy goats’…

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 ‘hungry’ all of a sudden…

BUT…

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

When?

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

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​​​​

Matt