Eat Twice As Much, Keep Calories The Same (Eat These Instead)

Eat Twice As Much, Keep Calories The Same (Eat These Instead)

When people first start out with a “fat loss diet’, they are totally unaware of just how calorie dense typical food options that they’re used to eating really are. Which is one of the biggest diet mistakes around. Plus, is one of the main reasons why many who “eat clean” or “work hard” are still not losing stubborn fat. So, we’re going to showcase what 200 calories looks like in the most commonly reported “problem” foods (e.g. 200 calories of rice or pasta) so that you can see just how easy it is to overeat with these foods. We’ll then show you what 200 calories looks like with much better options (i.e. volume-dense foods) so that you can see just how much more food you could be eating and calories you could be saving with the right fat loss foods.

We’ll start off by looking at the most common problem protein sources that were reported from clients who were not losing fat. We have ground beef, pork chop, bacon, and fattier steak cuts (e.g. New York Strip). These are packed with a ton of additional fat and hence bring up their calorie counts quite a bit. For 200 calories, you’re not getting much at all and are easy to overeat. Some better options would be to sub the ground beef for extra lean ground turkey, sub the pork chop for chicken breast, sub the bacon for turkey bacon, and just be mindful of how many calories fattier cuts of steak can quickly add up to. Some other excellent leaner protein options are egg whites and even shrimp.

Next are carbs. Some of the most problematic snacks we found with clients who were not losing fat were oreos, potato chips, and high calorie cereals. When used in moderation these foods are fine, but there is no way you’re stopping at 200 calories, which just goes to show you how quickly the calories can add up without you being aware of it. Not to mention that the impact these foods will have on your hunger will be minimal. Better volume-dense food options include strawberries, carrots, puffed wheats, and plain air-popped popcorn.

Additional potentially problematic carb sources include pasta and rice. These food sources aren’t “bad” at all, but they are very easy to unknowingly overeat. I mean me being half Filipino I grew up eating rice pretty much every day, and whenever I’d have it, there’s no way I’d willingly be stopping at 200 calories worth of rice. A better option would thus be cauliflower rice or zucchini noodles.

Lastly, we have fats. Now all fats in general, even “healthy” sources will be very dense in calories. This doesn’t mean that you should avoid them since we do need a minimum amount of fat for our body’s to properly function. But, it does mean that you need to be more mindful of your portions whenever you eat them because of how easy they are to overeat. Chances are you’re eating way more than what you thought was just a serving of peanut butter or a serving of nuts. Which is why for these foods, it’s important to not only get yourself familiar with their serving sizes but actually spend the time to weigh out these foods when you consume them just to ensure you’re not overeating.

One more problematic fat worth mentioning is salad dressings. Oil based dressings don’t provide much at all for 200 calories. In fact, many of you likely use twice or even triple this amount whenever you have a salad. Which turns what you thought was a low calorie meal into the equivalent of a couple slices of pizza. Instead, either again measure these dressings when you use them, or one of the possible ‘food swaps’ you could do is opt for salad dressing options with lower calories.

Hopefully, you can see just how much more food you’re able to eat and how much easier it would be to suppress hunger and adhere to your diet by simply making smarter food choices. You can also see just how easy it is to essentially sabotage all the progress you may have made dieting throughout the week by making the diet mistake of letting loose on the weekends and unknowingly consuming thousands of additional calories from these more calorie dense foods. So, consider these swaps but more importantly just be mindful of your portions with certain foods. There are no real “good” or “bad” foods, just smarter food options depending on what your goal is.

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  1. Jelly on January 3, 2023 at 1:41 am

    And be mindful HOW your meat is produced. Choose organic!

  2. Liam Malka on January 3, 2023 at 1:44 am

    What the name of the pasta in the beginning

  3. Egghead on January 3, 2023 at 1:44 am

    will try the low calorie dressing and zuchini noodles.

  4. Logos Maxima on January 3, 2023 at 1:47 am

    Hi! Do they have same amount of macros?

  5. Abhi Rao on January 3, 2023 at 1:48 am

    Bad foods: rice, pasta, ice cream, chips, peanut butter, trail mix, avocados, cereal, bacon, ground beef, oil based salad dressings, … 
    good foods: cauliflower rice, zucchini pasta, non fat greet yogurt, strawberries, carrots, cooking spray, air fryer, popcorn, shrimp, ground turkey,

  6. Lisa J on January 3, 2023 at 1:49 am

    They should Be ashamed. Eating disorder 101 class here. Oh please. Every orthorexic person knows this. I ate massive portions of cabbage and broccoli and strawberries and that kind of clothing and nothing else for months and wasted to a skeleton though I was eating huge servings. Advising this is bad. Massive meals that are low calorie don’t satisfy hunger and lead to extreme behavior. They should join up with dr dray who also promotes this kind of disordered relationship to food.

  7. EvilRaijin29 on January 3, 2023 at 1:51 am

    I love sea food but here in germany shrimps and fish salmons is redicilous expensive last year it was 2 euro 2 portions of salmon now its around 6……. chicken too 400 gramms from 2.89 to 5-6€ eating healthy is hard here healthy foods are expensive

  8. The Tbone Zone on January 3, 2023 at 1:51 am

    im buying ice cream tm!

  9. Cole Robi on January 3, 2023 at 1:54 am

    This was excellent. A visual of what 200 calories look like makes me understand .

  10. Roy Curtis on January 3, 2023 at 1:55 am


  11. Victor Vance on January 3, 2023 at 1:58 am

    8:30 Kraft do be zesty

  12. Sam Mason on January 3, 2023 at 1:59 am

    Buckwheat is a great substitute for rice if you’re down for the eastern European depression staple

  13. Paul on January 3, 2023 at 2:00 am

    This guy says "pasta" as if he’s seeing the word written for the first time and has never heard it said out loud

  14. V K on January 3, 2023 at 2:00 am

    Found your channel great simp.e info thank you love it

  15. Egghead on January 3, 2023 at 2:01 am

    1 tip i can give is roasted salty sunflower seeds, if u crave something salty, might be a good replacement, plus youre busy with the seeds for a long time :3, i eat less chips/crisps because of that.

  16. Jiv Rouss on January 3, 2023 at 2:01 am

    Very helpful!❤

  17. carlo lo turco on January 3, 2023 at 2:01 am

    Dr. Berg Says Carbs Turns To Sugar And Sugar Kills

  18. Sandy Kavor on January 3, 2023 at 2:03 am

    Very good explanation. Now just get people on the right track.

  19. Amna on January 3, 2023 at 2:03 am


  20. Simple With Jonas - facilitando o inglês on January 3, 2023 at 2:03 am

    The problem is to ignore what kind of food contains the calories you eat and what you eat the calories with. Some foods are not easily digested and are little absorbed, others, like candy are very easy to absorb. If you eat beef or bread and so on with no fibers you will absorb much more. Calories are not the only thing.
    200 calories from carbs are more absorbed than 200 calories of carbs with green leaves. Also the glycemic index. Popcorn seems to be light, but the glycemic index is super high. It’s really easy and fast to absorb carbs from popcorn, which spikes your insulin and causes you to get hungry among other things.

  21. Noor on January 3, 2023 at 2:04 am

    I’m crying right now I eat like triple of these portions

  22. Gamers Reactions on January 3, 2023 at 2:05 am

    I have never heard of Zucchini Noodles. And I love pasta, so cutting it to 2x a week was hard. Now maybe i can bump pasta up to 4x per week again. Nice!

  23. Sagal Ismail on January 3, 2023 at 2:05 am


  24. Jelly on January 3, 2023 at 2:05 am

    These salad dressings are basically thickened water with vinegar (and a drop of oil and sugar)
    Just buy some xanthan powder and use a teaspoon of oil, vinagre and herbs and water.

  25. Someone on January 3, 2023 at 2:06 am

    Literally getting depressed over rice

  26. carlo lo turco on January 3, 2023 at 2:06 am

    Dr. Berg Says Fats Helps You Go Longer Before You Need To Eat Again

  27. Joynece Hernández on January 3, 2023 at 2:15 am

    I use my fitness pal and with it I can eat without starving and stay below 1500

  28. Reb el on January 3, 2023 at 2:16 am

    Not really agreeing with this. I mean sure the calories are better, but I would never suggest for people to pick the no sugar syrup and other food-like chemicals. If you don’t want to go for an oil based dressing, use yoghurt. If you want to sweeten your yoghurt, blend the strawberries and use their sweetness as a sugar/sweetener substitute. Sweeteners can cause insulin response (depends a bit on the individual it looks like) and might cause you to be hungry. Use mostly whole foods with minimal processing and do what’s suggested in the video and you’re likely fine. While some ingredients they use in food processing are very much harmless, especially sugar substitutes can even be outright unhealthy. For example Aspartame, being one of the worst. Take a deep dive into your nutrition if you’re ambitious. Find out what ingredients are and how they are metabolized. Knowledge never hurt anyone.

  29. Jeremy Ethier on January 3, 2023 at 2:18 am

    Hope you enjoyed this one! For more nutrition & training guidance, take our free analysis quiz at to find which of our step-by-step programs are best suited for transforming your specific body. Cheers!

  30. Sinister Silverado on January 3, 2023 at 2:19 am

    calories don’t matter, humans should only eat meat

  31. John Ferrell on January 3, 2023 at 2:21 am

    Cauliflower riced or Zucchini Pasta still taste like Cauliflower and Zucchini and not delicious creamy rice and wheat. You can’t fool your taste buds.

  32. Joseph L. on January 3, 2023 at 2:21 am

    Use smaller plates, bowls, and cups. You will want to fill up the plate. Less room, means less food. When you finish, ask yourself if you are still hungry, not whether you are full. When you are full, you’ve already eaten too much.

  33. Bonak Laggi on January 3, 2023 at 2:22 am

    I came here to know how to eat more calories with most volume as possible, because I just want to add some weight

  34. Ameerul Aqmal Malek on January 3, 2023 at 2:22 am

    Wtf is a zucchini noodles?? Lol

  35. Dennis Fuentes on January 3, 2023 at 2:22 am

    Sorry…. but I am NOT giving up my Oreos…

  36. loonathegamer on January 3, 2023 at 2:23 am

    Watching from the Philippines, Love your vids!! Please do more diet hacks please.

  37. A C4th on January 3, 2023 at 2:24 am

    Slim Rice – Changed my Life 9cal per 100g. Tastes of whatever you eat it with, just cook it longer than it tells you to, it’s says pan fry (No Oil) for 2-3 mins but I do it for 6-8 mins = Much better, loses the slimy texture that way. Also don’t chew it just swallow it as it ain’t really rice it’s noodles cut up to look like rice.

  38. Natalia Veladez on January 3, 2023 at 2:26 am

    Yogurt literally taste like spoiled milk idk why that is such a high option as nasty as it is

  39. djamiljo93 on January 3, 2023 at 2:27 am

    So i need to eat ground beef, pork chops, bacon, sugary cereals, chips, trail mix oils, oreos, pasta and ice cream. Thanks for the tip. I know what not to eat too

  40. Nefertiti Kimagawa on January 3, 2023 at 2:31 am

    I have now fell in love with champagne vinegar for my salad. I love it!

  41. Bigguss Dickuss on January 3, 2023 at 2:31 am

    I always tell people that adding cheese or a sauce or having a side is exactly why they don’t lose weight

  42. To The Point on January 3, 2023 at 2:31 am

    Hasn’t it been proven that your body will reduce your metabolic rate to burn less calories when you restrict your cals in? Cal’s in and Cal’s out is balance. Weight gain is caused by insulin, if you’re constantly eating and spiking insulin your body can’t use the energy stored in fat cells, insulin literally turns off the hormone needed to unlock the fat cell.

  43. BringTheDislikeButtonBack on January 3, 2023 at 2:32 am

    people dont eat them because of the calories, they eat them cuz they taste good bro

  44. Assira Darling on January 3, 2023 at 2:32 am

    I loooove ice cream, I still wish there was something else besides yogurt. I guess something similar and cold like ice cream

  45. Louise on January 3, 2023 at 2:34 am

    Been eating like this for about 8 weeks now.. bit of an adjustment at first sugar was the notable head fuk for me!

    Almost 10kgs lighter!

  46. Dee237 on January 3, 2023 at 2:35 am

    This video is a gem 👏🏾

  47. alex chenb on January 3, 2023 at 2:36 am

    bc someone would want to eat zucchini over pasta lmfao

  48. Shoddy Peasant on January 3, 2023 at 2:40 am

    nah, aint no sane man gonna eat zucchini noodles

  49. Elizabeth Medina - COLORADO on January 3, 2023 at 2:40 am

    I been avoiding this video I thought it was one of these computer voice video , actually it’s a very interesting video thank you so much!

  50. Asistente Kelly on January 3, 2023 at 2:40 am

    feeling attacked while watching this LOL i should reconsider my food choices, jail for me

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