To lose fat, you do not necessarily need to reduce the volume of your food; rather, you should prioritize voluminous, low-calorie foods (low energy density), while being wary of hidden liquid calories in sugary drinks, which are far less satiating than a complete solid meal.

noli's read

The common misconception that one must starve to lose weight is soundly refuted by science, which fully validates the creator's approach. A meta-analysis of experimental studies published by Robinson et al. (2022) confirms that consuming voluminous but low-calorie-density meals naturally reduces daily energy intake without creating a feeling of deprivation. Furthermore, another meta-analysis of clinical trials (Haghighatdoost et al., 2020) demonstrates that this volume strategy significantly increases the sensation of fullness after eating. Regarding the trap of sugary drinks like iced mochas, a 2020 meta-analysis on the impact of food texture confirms that liquids reduce hunger much less than solid foods. Finally, large meta-analyses of controlled trials (such as Nguyen et al., 2023) show that our bodies struggle to compensate for calories in liquid form, often leading to an invisible energy surplus. This advice is therefore scientifically rigorous and very pragmatic for anyone seeking to stabilize their weight gently.

the sources

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2. 2Rolls BJ 2009
3. 3Malik VS, Hu FB 2019
4. 4Yang Q, Zhang Z, Gregg EW, et al. 2014
5. 5Westwater ML, Fletcher PC, Ziauddeen H 2016