Weight Control Tips: Eat More Without Gaining Weight—Nutritionist Explains the Secret

Do you find yourself snacking often or unable to resist large portions? For those whose metabolism isn’t naturally high, this can quickly lead to weight gain. But good news—Nutritionist Mari Nunes says you CAN keep your weight in check even if you eat a lot, as long as you’re smart about what you eat.

Here’s how you too can eat more while still controlling your weight, according to Mari:

1. Focus on Food Volume, Not Just Quantity

Mari says she eats about 2 kg of food daily yet maintains a calorie deficit and a stable weight. The secret? She fills her plate with foods that are high in volume but low in calories. This means you feel full and satisfied without excess calories.

2. Understand Calorie Density

It’s less about how much you eat, and more about the type of calories you consume. You can create two plates—one of 1,000 calories and another of 10,000 calories—the difference is the nutritional value and calorie density of the foods chosen.

3. Choose Low-Calorie, High-Volume Foods

Some excellent options include:

• Fruits: Strawberries, watermelon, cantaloupe, kiwi, cherries (all low in calories but filling)

• Proteins: Chicken breast, shrimp, tilapia or white fish, sardines, tuna

• Carbohydrates: Boiled potatoes (preferably cold), sweet potatoes, lentils, beans, peas, pumpkin, squash

These foods allow you to eat larger volumes, chew more, and feel satisfied—without packing on the pounds.

4. Be Mindful of Your Plate Composition

Always pay attention to what goes on your plate. Fill up on foods that are rich in nutrients but low in calories, ensuring satiety and a healthy calorie intake at the same time.