Eat More On The Same Calories

So many people starve on diets.

They get to a point of frustration with their body and think “I must cut out stuff” or “I need to drop calories down to …. Insert arbitrary number here”. They do a complete overhaul and refine their food choices into this tiny box of foods.

I have always wondered why.

Why they wouldn’t track their calories and macros to know how much they’re eating. Why they wouldn’t adjust their behaviours slowly over time. But I get it, we are all creatures of instant gratification and we want results yesterday.

Everything else is delivered on a super-fast pace, so why shouldn’t diets and fat loss?

Well, as opposed to talking about speed of fat loss I want to explore swapping foods as opposed to cutting foods out.

One of the biggest ‘tricks’ in the trade is that Flex Success offers a way for us to calculate your foods and macronutrients dependant on your goal. Then from there we offer a way to build out food plans or guidance to fill those calories from filling foods.

We aim to turn Calories and Nutrients into Fullness points. You see there is a term dictated Caloric Density and Nutrient Density. Foods that are yummy and have us wanting to eat all of them are typically calorie dense. They contain high fats, sugars and salts to satisfy our tongues and brains and reward us. This is a survival tool. But in today’s day and age, we don’t need to survive.

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Instead, if you increase the amount of food people are eating for the same calories, i.e. adding in more vegetables and fruits, rather then arbitrarily cutting calories, we find people can sustain caloric deficits for longer periods of time. That is they can eat more food and lose weight.

I know. Shock Horror.

But we continually do this.

Message after message of clients saying they’re too full for all their foods for the day is quite common.

A quick example of some foods that for the same calories you can quite clearly see a difference in volume.


Milk per 100ml

Full Fat = 70 cals

  • 3.5g Fat

  • 6.3g Carbs

  • 3.5g Protein

Low Fat = 50 cals

  • 1.2g Fat

  • 6.1g Carbs

  • 3.8g Protein

So in a standard glass of 300ml you get 150 cals for the low fat milk and 210 cals for the full fat.


Fruit is a great example too.

Banana 100g = 92 cals

  • 0.3g Fat

  • 19.6g Carbs

  • 1.4g Protein

Strawberry 100g = 25 cals

  • 0.2g Fat

  • 3.9g Carbs

  • 0.7g Protein

The difference becomes even more pronounced when you calculate how much of something you can eat for the same amount of calories.

If you needed 200 cals from banana or 200 cals from strawberries you would be able to eat 210g of the banana and 800g of strawberries.

Makes you want to eat more fruits and veggies, hey!

If you want to learn more about swapping foods, and being able to eat more on the same calories, jump on board and we will show you how. Enquire here!!

Diet Smart. Not Hard.

Coach: Dalton