Why Eating More Food Might Be the Secret to Losing Weight

Pile It High: For many of us, losing weight without eating less or feeling hungry sounds like a dream. New research suggests there may actually be a way to do just that. By switching to whole foods, you might be able to eat more food by weight while still consuming hundreds fewer calories each day.

The Study: Scientists at the University of Bristol in the U.K. reanalyzed data from a landmark NIH clinical trial comparing ultra-processed foods with minimally processed whole foods. Participants who ate unprocessed foods consumed 57% more food by weight than those eating ultra-processed options — yet still took in about 330 fewer calories per day. Researchers suggest this may reflect what’s sometimes called “nutritional intelligence,” the idea that our bodies seek out micronutrient-rich foods. Ultra-processed foods, by contrast, concentrate highly palatable calories into compact portions, which may override normal satiety signals.

The Takeaway: Switching to whole foods may help you naturally reduce calorie intake without feeling deprived, since these foods tend to be more filling per calorie.

Keep in Mind: The original trial included just 20 participants and lasted four weeks in a tightly controlled setting. That makes it harder to know how well the results would translate to everyday life.