Stop Cutting Out Carbs to Lose Weight: The Secret to Losing Fat Without the Hunger
- elizabethdehartfit
- Jan 16
- 2 min read
If you’ve ever tried to lose weight, you’ve likely been told a long list of things you "can’t" have.
"No bread after 6:00 PM."
"Cut out all fruit; it has too much sugar."
"If it tastes good, spit it out."
The message is clear: To see results, you have to suffer. You have to be hungry. You have to feel deprived.
As a nutrition specialist, I’m here to tell you that suffering is not a prerequisite for fat loss. In fact, if you’re constantly starving, your weight loss journey will likely end in a "binge-and-restrict" cycle that leaves you right back where you started.
The secret isn't eating less food—it’s eating more of the right foods.
Enter: Volume Eating
One of the most powerful tools in my coaching arsenal is a concept called Volume Eating. The human stomach has "stretch receptors." These receptors signal to your brain that you are full based on the physical volume of food in your stomach, not necessarily the number of calories.
Picture this:
Option A: A small handful of pretzels and a few slices of salami. (Roughly 400 calories).
Option B: A massive bowl of baby spinach, roasted peppers, cucumbers, and tomatoes, topped with 5oz of grilled chicken and a light vinaigrette. (Also roughly 400 calories).
Option A is finished in three bites, and you’re hungry again in 20 minutes. Option B takes 15 minutes to chew and leaves you feeling physically full and satisfied for hours. That is the power of volume.
The "Secret Weapons": Fiber and Protein
To make Volume Eating work for your metabolism—and not just your stomach—you need two key players: Fiber and Protein.
Fiber (The Hunger Blocker): Found in vegetables, fruits, and whole grains, fiber slows down digestion. It keeps your blood sugar stable so you don't get those mid-afternoon energy crashes that lead to sugar cravings.
Protein (The Muscle Builder): Protein has the highest "thermic effect of food," meaning your body burns more calories just trying to digest it than it does for fats or carbs. Plus, it’s the most satiating macronutrient.
When you combine high-volume veggies with high-quality protein, you create a metabolic powerhouse that protects your muscle while burning fat.
Stop Shrinking Your Life
Weight loss shouldn't mean shrinking your social life or fearing the bread basket. When you understand how to use volume, you realize that no food is off-limits. You simply learn how to "crowd out" the calorie-dense foods with nutrient-dense ones.
You don't need to cut out carbs to lose weight. You just need a better strategy.
Ready to Eat Better, Not Less?
I want to take the guesswork out of your next trip to the store. I’ve put together a guide of the exact foods I recommend to my clients to keep them full while they hit their goals.
Stop the deprivation. Start the transformation.
P.S. What is one "high-volume" vegetable you actually enjoy eating? Reply and let me know—I’m always looking for new recipe ideas for our community!
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