When You CAN "Eat More to Lose Weight" (for Fat Loss) | Ep 294

Join Wits & Weights Physique University for a custom nutrition plan incorporating these volume-maximizing strategies. Get 2 weeks free to try it out. If you're not sure it's for you, email me at philip@witsandweights.com for a personal demo! -- Can you actually "eat more to lose weight" (as the fitness influencers claim)? Well...yes! But it has nothing to do with reverse dieting, ending "starvation mode," or fixing your metabolism. The fundamental truth remains: you need a calorie deficit to lose weight (and thus fat). But there's a legitimate way to increase your food volume while maintaining that deficit. Discover 5 science-based strategies to fill your plate and feel satisfied without sabotaging fat loss...because the best diet is the one that you can stick to! Main Takeaways: We still live in our universe: a calorie deficit is required for fat loss There are legitimate, science-based strategies to eat more food volume while maintaining that deficit There are many ways to increase food volume, and some have bonus effects (like triggering your fullness signals) The most powerful results come from combining multiple volume-maximizing techniques Optimizing food choices is key to sustainability during a fat loss phase Episode Resources: Try MacroFactor free with code WITSANDWEIGHTS Timestamps: 0:01 - Misleading fitness influencer claims and why people might lose weight on some programs 2:57 - What "eating more" actually means for effective fat loss 4:17 - Approach #1: The macro that burns more calories 7:33 - Approach #2: A special (almost magical) type of carb 10:41 - Approach #3: Using food physics to your advantage 13:42 - Approach #4: Why physical structure matters for satiety 16:48 - Approach #5: Timing and frequency also matter 19:43 - How to create a system to "eat more" and lose fat more effortlessly Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram