👉 ALSO INSIDE THIS BLOG: Easy weight loss recipes and my downloadable guide How To Build A Sheet Pan Dinner
I love helping you connect with information in new ways that make it easier to move forward with your goals.
This month, let’s explore why focusing solely on calorie counting and restriction may bring short-term success but is often hard to sustain in the long run.
To be clear, calorie balance matters. If you consistently consume more calories than you burn, weight gain will occur.
However, research shows that the number of calories you eat isn’t the only factor that determines how full and satisfied you feel. Instead, the type of foods you choose have a much bigger impact on satiety (a.k.a. satisfaction).
When meals lack foods that are naturally filling, you’re more likely to keep eating in search of that feeling of satisfaction—often consuming more calories than intended.
Let’s take a look with two different lunch examples:
👉Lunch #1: Turkey sandwich on whole grain bread with sliced tomato, a small salad, and a piece of fruit (~500 calories)
👉Lunch #2: Two slices of pizza (~1000 calories)
You eat both meals until you feel full, but do you notice the difference in calorie intake?
Lunch #1 includes a potent combination of Protein + Fiber + High-volume vegetables and fruit (naturally low in calories). This trifecta helps you naturally achieve that feeling of satisfaction without consuming excess calories.
Lunch #2, on the other hand, lacks Protein + Fiber + High-volume vegetables and fruit. You will automatically eat more of this food to reach that same feeling of fullness.
It's true that weight loss can be achieved by eating smaller portions of these calorie-dense foods, like limiting yourself to one slice of pizza. But since that may not leave you satisfied at the end of the meal, this approach relies heavily on self-discipline.
We all know that when life starts life-ing, willpower starts to fade, especially on stressful, busy, or emotional days. Over time, relying on constant self-control leads to burnout and weight regain. Does this sound like the roller-coaster ride that you have been on in the past?
A Smarter Approach: Build Meals and Snacks Around the Trifecta of Satisfying Foods
Shift your focus instead to "What can I include in my meal to naturally trigger fullness and satisfaction?" The answer is foods with protein, fiber, and high-volume vegetables and fruit.
Here’s how:
#1. Start with Identifying a Protein in Your Meal
Protein helps control hunger and preserves lean muscle mass while losing weight.
💪 Easy protein options: Eggs, egg whites, Greek yogurt, cottage cheese, chicken, fish, seafood, lean beaf, beans, lentils, tofu, tempeh.
🥄 Simple meal idea: Egg with sautéed spinach and whole grain toast.
#2. Add Fiber-Rich Foods
Fiber slows digestion, keeps you full longer, and supports gut health.
🥑 High-fiber choices: Beans, lentils, chickpeas, chia seeds, ground flaxseeds, nuts, berries, apples, oranges, pears, avocados, Brussels sprouts, mushrooms, onions, sweet potatoes, brown rice, oatmeal, quinoa, whole grain bread.
🥄 Simple meal idea: A bowl of Greek yogurt or cottage cheese topped with berries, & seeds like pumpkin, hemp or a sprinkle of walnuts.
#3. Fill Up on High-Volume, Naturally Low-Calorie Foods
Most of my clients struggle with how to include vegetables. Vegetables help you to feel fuller during a meal by allowing you to eat larger portions without overloading on calories. Aim to include vegetables in at least 2 meals a day.
🥦Vegetable ideas Broccoli, cauliflower, bell peppers, carrots, cucumbers, leafy greens (kale, spinach, collards, Swiss chard), scallions zucchini.
🥄 Simple meal idea: A large salad with grilled chicken, mixed greens, chopped veggies, and a balsamic vinaigrette topped with sliced strawberries.
Ready to start?
Pick one of your current meals and snacks, and think about how you can include at least two out of the three elements (protein, fiber, and high-volume foods). It doesn't have to be complicated.
Here is what a simple day can look like:
Breakfast: Egg and veggie frittata (Click HERE for recipe).
Lunch: A whole grain wrap with chicken, lettuce and avocado. (Click HERE for recipe) + a small salad
Snack: Sliced apple with peanut butter.
Dinner: Salmon with roasted Brussels sprouts and quinoa. Check out my handout How To Build A Sheet Pan Dinner to learn more about this simple no-fuss dinner cooking technique.
By shifting your focus from restriction to thinking about the quality of your choices and meal composition, weight loss becomes more natural and sustainable—without the need for constant calorie counting. Small, consistent changes add up over time, making it easier to stay on track with your goals without feeling deprived.
I am here to help. Don't hesitate to reach out for a FREE 10 minute discovery call to learn more about how I can support you.
Resources:
Looking for inspiration when you cook? Sign up for a FREE trial of my meal plans, no credit card required. Search through the library of recipes to find your top 10 favs that you can cook with your eye's shut. Perfect for those busy weeks.
References:
Robinson E, Khuttan M, McFarland-Lesser I, Patel Z, Jones A. Calorie reformulation: a systematic review and meta-analysis examining the effect of manipulating food energy density on daily energy intake. Int J Behav Nutr Phys Act. 2022 Apr 22;19(1):48. https://pubmed.ncbi.nlm.nih.gov/35459185/
Raubenheimer D, Simpson SJ. Protein appetite as an integrator in the obesity system: the protein leverage hypothesis. Philos Trans R Soc Lond B Biol Sci. 2023 Oct 23;378(1888):2022.0212.https://pubmed.ncbi.nlm.nih.gov/37661737/
*Disclaimer: Ellen Petrosino Consulting has no affiliation with any of the brands mentioned on this website.
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