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  "path": "/lifestyle/diet/how-to-lose-weight-volume-eating",
  "publishedAt": "2026-02-20T13:27:02.000Z",
  "site": "https://www.gbnews.com",
  "tags": [
    "Top food-pairing habits to stop blood sugar soaring, according to a nutritionist",
    "Weight loss: Scientists discover smarter way to time calorie intake to shed extra pounds",
    "How to use beans to turbocharge fat loss before spring, according to a dietitian",
    "The GB News Editorial Charter"
  ],
  "textContent": "\n\n\nWhile shedding pounds may be synonymous with abstinence, it does not necessarily require eating less food, according to nutrition experts.\n\nRegistered Dietitian Kirsten Swantee from JM Nutrition has revealed that weight loss fundamentally depends on consuming fewer calories than the body expends, yet the volume of food consumed can actually increase.\n\n###\n\n\n\n\n\"Yes, it is possible to eat more food and still lose weight,\" Swantee told GB News, noting that the key lies in understanding that different foods contain vastly different calorie densities for equivalent portions.\n\n\"About 300 calories from cookies might be just five or six cookies, whereas 300 calories from vegetables would be a very large portion—more than ten cups of broccoli!\"\n\n###\n\n\n\n\nTRENDING\n\nStories\n\nVideos\n\nYour Say\n\n###\n\n\n\n\nBy selecting foods with lower calorie density but greater volume, individuals can consume larger portions while still achieving a calorie deficit.\n\nVegetables stand out as particularly effective for those who want to eat generously while maintaining a calorie deficit.\n\nSwantee highlighted numerous options, including cucumber, celery, lettuce, courgette, radishes, spinach, cauliflower, broccoli, cabbage, asparagus, and peppers, as naturally low in calories relative to their size.\n\nBeyond their modest calorie content, these vegetables offer substantial fibre, which decelerates digestion and sustains feelings of fullness long after meals conclude.\n\n###\n\n\n\n\n###\n\n\n\n\nFor those with a sweet tooth, fruit provides an excellent alternative. Berries such as strawberries and raspberries, along with melons including watermelon, cantaloupe, and honeydew, deliver natural sweetness combined with water and fibre, promoting satiety without excessive caloric intake.\n\nLean protein sources, while containing more calories than fruits and vegetables, play a crucial role in managing appetite and supporting weight loss efforts.\n\n### LATEST DEVELOPMENTS\n\n\n\n\n  * Top food-pairing habits to stop blood sugar soaring, according to a nutritionist\n  * Weight loss: Scientists discover smarter way to time calorie intake to shed extra pounds\n  * How to use beans to turbocharge fat loss before spring, according to a dietitian\n\n\n\n###\n\n\n\n\n###\n\n\n\n\n\"Lean protein sources help control hunger and may reduce overall calorie intake throughout the day,\" Swantee noted.\n\nThe dietitian recommended white fish, chicken breast, turkey mince, prawns, and egg whites as optimal choices for those seeking to feel satisfied without consuming excessive calories.\n\nProtein also serves an essential function in preserving muscle mass during weight loss, helping maintain metabolic rate.\n\nBy constructing meals around vegetables, fruits, and lean protein, individuals can enjoy substantial portions while remaining in a calorie deficit, which allows for greater satisfaction at mealtimes without compromising weight loss objectives.\n\n###\n\n\n\n\n\n\n\nDespite adopting healthier eating habits, many individuals find their weight loss stalling due to several common pitfalls.\n\nCalorie-dense foods such as nuts, peanut butter, avocado, and olive oil, while nutritious, can quickly accumulate excessive calories when consumed liberally.\n\n\"Even healthy foods can add up to too many calories,\" Swantee cautioned.\n\n###\n\n\n\n\nPortion control presents another frequent stumbling block, with people routinely underestimating their intake.\n\nWeekend behaviour often undermines weekday discipline, as restaurant meals, alcohol, and additional snacks offset earlier efforts.\n\nInsufficient protein consumption poses particular problems, as the body may break down muscle tissue, subsequently slowing metabolism.\n\nPerhaps counterintuitively, skipping meals frequently backfires.\n\n\"Some try to eat very little during the day, only to feel starving by nighttime,\" Swantee observed, noting this pattern typically results in evening overeating\n\n**Our Standards:The GB News Editorial Charter **",
  "title": "Eat more to weigh less: Nutritionist says ingredient most people skip makes eating more work for weight loss"
}