Have you fallen into the “I can only eat 1200 calories per day” trap? Do diets have you convinced that you should eat as little as possible if you want to lose weight?

It may seem counter-intuitive, but eating more—in the form of nutrient-dense, whole foods—can actually support weight loss in the long run. Here’s why:

Prevent Hunger and Overeating

• Eating more frequent, smaller meals throughout the day can help control hunger. If you don’t eat enough, you’re more likely to experience intense hunger, which can lead to overeating or choosing only high-calorie foods when you finally do eat. Eating sufficient food, especially protein and fiber, helps you feel full and satisfied, reducing the risk of binge eating.

Boost Metabolism

• When you eat enough food, especially balanced meals, your body’s metabolism is supported. Severe calorie restriction can slow down your metabolism as your body slows down, trying to conserve energy. By eating more regularly, and choosing more nutrient-dense foods, you can keep your metabolism running efficiently, helping to burn more calories throughout the day.

Preserve Muscle Mass

• To lose fat and not muscle, your body needs adequate nutrition, particularly protein. When you’re not eating enough, your body may break down muscle for energy, which can slow down your metabolism. Muscle mass is essential for long-term fat burning, so maintaining adequate caloric intake, through lean proteins, can help preserve muscle while encouraging fat loss.

Eat More Fiber

• High-fiber foods like vegetables, fruits, and whole grains take longer to digest, which helps you feel fuller longer. Fiber also helps to regulate blood sugar levels and prevents energy crashes, which can trigger hunger. By eating more fiber-rich foods, you can control your appetite and make healthier choices throughout the day. I like to add some seeds to things like yogurt, oatmeal and salads to boost my fiber intake and help keep me full longer. Flackers (flaxseed crackers) are also a great way to get some extra fiber in.

Choose Nutrient-Dense Foods

• Eating more doesn’t mean eating more processed or calorie-dense foods. Rather, choosing nutrient-dense, whole foods, such as vegetables, lean proteins, healthy fats, and whole grains, can provide the nutrients your body needs without excessive calories. These foods nourish your body and help it function optimally, making weight loss more sustainable.

Balance Blood Sugar Levels

• Skipping meals or eating too little can lead to drops in blood sugar, which can cause fatigue, irritability, and cravings for high-sugar or high-calorie foods. Eating balanced meals with protein, healthy fats, and fiber helps stabilize blood sugar levels, which can prevent those cravings and maintain steady energy throughout the day.

Reduce Stress

• Chronic calorie restriction can increase the body’s production of cortisol, the stress hormone. High cortisol levels can promote fat storage, particularly around the abdomen. By eating enough and managing stress in other ways (such as exercise and relaxation techniques), you can help lower cortisol levels and support weight loss. I really like using the Insight Timer app for guided meditation.

Regulate Hormones

• Hormones like leptin (which controls hunger) and ghrelin (which signals hunger) play a significant role in weight management. When you eat too little, your body’s hormonal balance can be disrupted, making you feel hungrier and less satisfied. By eating more balanced meals with plenty of nutrients, you can keep these hormones in check and regulate your appetite.

Improve Energy Levels

• Eating an adequate amount of food provides energy, which is essential for staying active and exercising. Regular physical activity is a key factor in weight loss, and when you’re under-eating, you may feel sluggish and less motivated to move. By eating enough, you’ll have the energy to engage in exercise that promotes fat loss and overall well-being.

To lose weight effectively, you don’t have to starve yourself. In fact, you SHOULDN’T starve yourself. Eating more healthy, nutrient-dense foods helps boost metabolism, reduce hunger, preserve muscle mass, regulate hormones, and stabilize energy levels, all of which support sustainable weight loss. The key is to eat a variety of foods in the right quantities, ensuring that your body has the nutrients and fuel it needs to function optimally.

Variety, balance and moderation allow you to meet your goals without feeling deprived. When people are told they “can’t” have something, it often only makes them want it more.  Knowing you can enjoy ALL foods while still losing weight leads to increased adherence, commitment, and sustainability.

If you need help, our dietitians and personal trainers are ready and waiting to help you manage your goals without restriction. Contact us today!

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