Eat More. Weigh Less. Seriously.

🥗 Still Hungry? You Might Not Be Eating Enough

Sound familiar?

You’ve been “eating clean,” watching your calories, and doing your best to stay disciplined - yet the scale isn’t moving, your cravings are off the charts, and you’re starving by 3pm.

Here’s the problem:
You’re not lazy. You’re not broken.
You’re just underfed.

Let’s stop glorifying tiny meals and low energy.

It’s time to eat more - and weigh less.

📚 The Science of Volume Eating

Your body doesn’t track calories. It tracks fullness through stretch receptors in your stomach.

Translation?
That 100-calorie protein bar won’t do much, but 100 calories of strawberries, spinach, and lentils will leave you satisfied and energized.

Research backs it up:

• The Volumetrics approach (Dr. Barbara Rolls, Penn State) shows that eating foods low in calorie density but high in volume and water leads to greater weight loss and satisfaction.

• A 2015 study in the Journal of Nutrition found that people who added 10g of fiber per day lost 4.4 pounds over four months—with no other changes.

• Fiber slows digestion, helps regulate blood sugar, and reduces overall food intake naturally.

💡 The Key? High-Fiber, High-Volume Meals

Here’s how to get started:

1. Start Every Meal with Fiber

Beans, lentils, vegetables, leafy greens, oats, chia seeds, and fruit. These foods are low in calories but high in impact.

2. Add Water-Rich Foods

Zucchini, tomatoes, cucumbers, mushrooms, melons, and soups help fill you up with very few calories.

3. Bulk Up Every Plate

Taco night? Add cabbage slaw, cauliflower rice, and black beans.
Stir fry? Add a mountain of broccoli and mushrooms.
Snack time? Go for air-popped popcorn or veggies with hummus instead of crackers and cheese.

🍳 Don’t Forget Breakfast

The magic combo:
30g of protein + fiber = a full, focused you.

Try a smoothie with:

• Plant-based protein powder

• Frozen cauliflower rice

• Spinach

• Flaxseed

• Berries

• Unsweetened oat milk

It tastes like dessert but fuels you for hours and it sets your metabolism up to burn more all day long.

🧠 The Mindset Shift That Changes Everything

We’ve been taught that hunger is a sign of progress. That feeling full means we’re doing it wrong.

But that’s backwards.

You’re allowed to feel full.
You’re supposed to feel satisfied.
This is how you create a lifestyle that lasts.

When you feed your body the right fuel - fiber, volume, and plant-powered nutrients -you’re no longer fighting your hunger. You’re partnering with it.

✅ This Week’s Challenge:

1. Track fiber, not calories. Aim for 30g/day.

2. Double the veggies at lunch and dinner.

3. Build a protein-packed breakfast with fiber.

4. Experiment with a high-volume dinner—soups, salads, stir fries, or taco bowls.

Want help making it stick? That’s what the ENJOY! Free Community is for.

💛 Ready to Fuel Your Fun?

If you’re ready to stop shrinking your meals—and your joy—come hang out with me:

✅ Join the ENJOY! Free Community for support, recipes, and meal ideas.
✅ Want results without the guesswork? Check out my ENJOY90 coaching program.