Eat More To Lose Weight? Yes! These Smart Tricks Keep You Feeling Fuller Longer

At some point, you may have heard a nutrition expert advocate for adding instead of subtracting foods to aid weight loss. This means that with the right quality nutrients to make up a well-balanced diet, you can actually eat more to lose weight. Here, dietitians explain how to apply this practice and reach your weight loss goals. 

Eating more to lose weight: How it works

It’s pretty simple: eating more low-calorie foods that have a satiating effect can curb your overall calorie intake by helping you feel fuller, experts agree. 

Eating more can also help you break out of a cycle of eating too few calories, a practice that can actually stall weight loss efforts. How so? Gradually increasing your food intake helps jumpstart  your metabolism after a period of restriction, explains Brittany Werner, RDN, registered dietitian and director of coaching at Working Against Gravity. 

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“It also assists in curbing overeating tendencies for long-term weight management,” she adds. “Incorporating nutrient-rich foods eases the body into a higher caloric diet without sudden weight gain.” 

Weight Loss

How To Lose Weight Without Counting Calories: Tips for Women Over 50

A gynecologist says adding more of these four key nutrients to your diet aids fat loss

Eat more of these two nutrients to lose weight 

So, what should you focus on adding to your diet if you want to eat more to lose weight? 

Fiber

Low-calorie, high-fiber foods like non-starchy vegetables can add volume to meals, which helps increase fullness and satiety without significantly increasing calorie intake, explains Sheila Patterson, RD, Founder of The Sugar Dietitian. 

“Examples include leafy greens, broccoli, green beans and bell peppers,” she says. “Additionally, including diverse fiber sources like beans, lentils and ancient grains (quinoa, farro, chia) can further enhance the feeling of fullness.”

We know oatmeal is an ideal source of fiber, and Patterson suggests elevating its nutritional impact by adding 1-2 Tbsp. of oat bran or ground flaxseed, or topping it with high-fiber fruits like blueberries or raspberries. These additions not only provide more fiber, she says, but also contribute to longer-lasting fullness. 

Protein

Protein is also an important weight loss tool. Eating more protein preserves muscle mass, increases satiety and supports your metabolism, Werner explains. Since protein requires more energy to digest, integrating it into your diet may naturally boost calorie burn. 

“Combining carbohydrate and protein sources can also support weight management by slowing digestion and prolonging satiety,” Patterson notes. “For example, pairing fruit with a protein-rich option like greek yogurt, low-fat cottage cheese or a hard-boiled egg can help maintain energy levels and reduce the likelihood of snacking between meals.”

Eat more to lose weight with a pre-dinner salad, too 

While filling up on protein and fiber is a good idea, you can add a tasty pre-dinner salad to your daily routine to aid weight loss. 

With the right ingredients, eating a salad before dinner can help reduce the overall number of calories you eat by promoting fullness, slowing down digestion and encouraging healthier portion sizes, explains Alma Simmons, RDN, with The Ohio State University Wexner Medical Center. A salad also promotes hydration—which quiets hunger pangs—with water-rich leafy greens and other vegetables. 

What’s more, fiber coupled with moderate amounts of healthy fats like olive oil also has a significant blood sugar balancing effect, adds Allison Gregg, RD, Founder of Flora & Fauna Nutrition. Studies have shown that simply eating fiber before a meal containing carbohydrates significantly reduces blood sugar spikes. That’s crucial for weight loss as it reduces your chances of lower blood sugar causing cravings shortly after eating, she notes. 

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Just be mindful that adding high-calorie dressings, croutons or cheeses can offset these benefits, Simmons cautions. 

How to boost the weight loss benefits of pre-meal salad

“The best combination provides a good balance of fiber like shredded carrots, cucumber, radishes, pumpkin seeds, protein such as grilled chicken or chickpeas and healthy fats including a few slices of avocado or light drizzle of olive oil, which can keep you satisfied until dinner without overwhelming your appetite,” she says. 

Also smart: Wait about 20 minutes after eating your salad before digging into your main course. This can aid digestion and allow satiety signals to reach your brain, offers Patterson.