Ever wondered how some people seem to enjoy huge portions yet never gain weight? Nutritionist Mari Nunes recently revealed her secret in a viral Instagram post. She said: “I eat two kilos of food per day in a calorie deficit, which means I’m eating a small amount of calories with a lot of volume. I cannot eat too little. I have to chew. I have to eat a lot. Always the person in the family with a big plate. Focus on these foods, they give you a lot of volume.”
Her method proves that staying slim doesn’t mean eating tiny portions or starving yourself. Instead, it’s about choosing the right foods, focusing on volume, and staying within a calorie deficit. By applying her tips, anyone can enjoy satisfying meals, stay full longer, and still maintain their health goals.
Food you can eat without gaining weight
Fruits
High-volume fruits like watermelon, berries, melons, and kiwis are ideal for eating more without gaining weight. They’re hydrating, low in calories, and packed with nutrients, helping you feel full and satisfied. Berries are rich in antioxidants, while watermelon and melons have high water content, making them perfect for bulk and satiety without adding extra calories. Including these fruits in snacks or breakfast can keep hunger at bay while keeping your calorie intake in check.
Vegetables
Vegetables are the unsung heroes of high-volume eating. Leafy greens, cucumbers, zucchini, and bell peppers provide bulk, fiber, and essential nutrients with very few calories. Incorporating a colorful mix of vegetables ensures every meal is filling, satisfying, and nutrient-dense. Whether in salads, stir-fries, or soups, these vegetables help you eat more food while staying in a calorie deficit.
Proteins
Lean proteins like chicken breast, fish (tilapia, sardines), and shrimp are essential for staying full while eating more. Proteins digest slowly, keeping hunger away for longer periods, and help maintain muscle health. Including these proteins in your meals ensures you can enjoy larger portions without exceeding your daily calorie limit.
Other high-volume foods to eat more food without gaining weight
Other versatile and satisfying foods that support a healthy diet include egg whites, tofu, Greek yogurt, and legumes. These options are not only low in calories but also rich in protein, making them ideal for anyone looking to feel full without overeating. Egg whites can be scrambled, added to oatmeal, or used in smoothies for an extra protein boost. Tofu is a plant-based powerhouse that easily absorbs flavors, making it perfect for stir-fries, salads, or even breakfast scrambles. Greek yogurt offers a creamy texture and gut-friendly probiotics, while legumes like lentils, chickpeas, and black beans are packed with fiber and essential nutrients.
What makes these foods especially effective is their ability to keep you full longer, helping reduce cravings and unnecessary snacking. When combined with fruits and vegetables, you get the benefit of high volume and low calories, which is key for those aiming to stay within calorie goals without feeling deprived. This combination provides balanced nutrition, steady energy, and a sense of fullness that lasts throughout the day.
By incorporating these wholesome ingredients into your meals and snacks, you can enjoy a more satisfying and sustainable approach to healthy eating.
Meal planning to eat more food without gaining weight
This approach allows you to eat more food without exceeding your daily calories, keeping meals satisfying while maintaining a calorie deficit.
Eating well doesn’t mean eating less, it means eating smarter. By focusing on low-calorie, high-volume foods, you can enjoy big, satisfying meals that keep you full and energized while still hitting your goals.
With a few smart swaps and a volume-based approach, staying slim and healthy becomes a lifestyle, not a struggle. Who says you have to feel deprived to see results? Eat more, stress less, and let every bite work for you.
Also read| Worst breakfast foods for hormonal health: Health coach shares foods you should skip
Her method proves that staying slim doesn’t mean eating tiny portions or starving yourself. Instead, it’s about choosing the right foods, focusing on volume, and staying within a calorie deficit. By applying her tips, anyone can enjoy satisfying meals, stay full longer, and still maintain their health goals.
https://www.instagram.com/reel/DNMcSOgsvQ3/?utm_source=ig_web_copy_link&igsh=YWVicGQyMzJ5eWY2 https://www.instagram.com/reel/DNMcSOgsvQ3/?utm_source=ig_web_copy_link&igsh=YWVicGQyMzJ5eWY2
Food you can eat without gaining weight
Fruits
High-volume fruits like watermelon, berries, melons, and kiwis are ideal for eating more without gaining weight. They’re hydrating, low in calories, and packed with nutrients, helping you feel full and satisfied. Berries are rich in antioxidants, while watermelon and melons have high water content, making them perfect for bulk and satiety without adding extra calories. Including these fruits in snacks or breakfast can keep hunger at bay while keeping your calorie intake in check.
Vegetables
Vegetables are the unsung heroes of high-volume eating. Leafy greens, cucumbers, zucchini, and bell peppers provide bulk, fiber, and essential nutrients with very few calories. Incorporating a colorful mix of vegetables ensures every meal is filling, satisfying, and nutrient-dense. Whether in salads, stir-fries, or soups, these vegetables help you eat more food while staying in a calorie deficit.
Proteins
Lean proteins like chicken breast, fish (tilapia, sardines), and shrimp are essential for staying full while eating more. Proteins digest slowly, keeping hunger away for longer periods, and help maintain muscle health. Including these proteins in your meals ensures you can enjoy larger portions without exceeding your daily calorie limit.
Other high-volume foods to eat more food without gaining weight
Other versatile and satisfying foods that support a healthy diet include egg whites, tofu, Greek yogurt, and legumes. These options are not only low in calories but also rich in protein, making them ideal for anyone looking to feel full without overeating. Egg whites can be scrambled, added to oatmeal, or used in smoothies for an extra protein boost. Tofu is a plant-based powerhouse that easily absorbs flavors, making it perfect for stir-fries, salads, or even breakfast scrambles. Greek yogurt offers a creamy texture and gut-friendly probiotics, while legumes like lentils, chickpeas, and black beans are packed with fiber and essential nutrients.
What makes these foods especially effective is their ability to keep you full longer, helping reduce cravings and unnecessary snacking. When combined with fruits and vegetables, you get the benefit of high volume and low calories, which is key for those aiming to stay within calorie goals without feeling deprived. This combination provides balanced nutrition, steady energy, and a sense of fullness that lasts throughout the day.
By incorporating these wholesome ingredients into your meals and snacks, you can enjoy a more satisfying and sustainable approach to healthy eating.
Meal planning to eat more food without gaining weight
- Breakfast: Oatmeal with berries and a dollop of Greek yogurt, filling, high-volume, and low-calorie.
- Lunch: Grilled chicken or fish with a large salad of leafy greens, cucumbers, and bell peppers.
- Snack: Fresh fruits like watermelon or cherries to curb cravings.
- Dinner: Baked fish or tofu with steamed vegetables and a small serving of quinoa.
- Evening Snack: Egg whites or a bowl of berries for a light, satisfying end to the day.
This approach allows you to eat more food without exceeding your daily calories, keeping meals satisfying while maintaining a calorie deficit.
Eating well doesn’t mean eating less, it means eating smarter. By focusing on low-calorie, high-volume foods, you can enjoy big, satisfying meals that keep you full and energized while still hitting your goals.
With a few smart swaps and a volume-based approach, staying slim and healthy becomes a lifestyle, not a struggle. Who says you have to feel deprived to see results? Eat more, stress less, and let every bite work for you.
Also read| Worst breakfast foods for hormonal health: Health coach shares foods you should skip
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