We've all been there. Tiny salad, still hungry, thinking that's what "being good" looks like.
But over-dieting and tiny portions is not the flex. It leaves you tired, snacky, and stuck in a restrict-binge loop. Your body needs more, not less — more of the RIGHT things.I call it the Full Plate Method.It’s a mindset shift.
When you over-diet, your body thinks you’re in starvation mode so it increases the hunger hormone Ghrelin. So you get hungrier and snack more. FAIL!
It's not about eating less food. It's about eating more of the foods that love your body back. More volume, colour and satisfaction.
Here’s how to build a plate that fills you up AND helps you reach your goals:
1. Half your plate = veggies & fruit
Think big, beautiful volume. Roasted broccoli, big leafy greens, cucumbers, peppers, berries, apples. Low calorie density, high fibre, vitamins, and you get to eat A LOT.
2. Quarter plate = slow-burn carbs
These are your energy girls. The ones that keep you full for hours. Think oats, quinoa, sweet potato, brown rice, wholemeal pasta, lentils. No sugar crash, just steady burn.
3. Quarter plate = protein + healthy fats
Chicken, salmon, eggs, Greek yoghurt, beans, plus a little olive oil, avocado, nuts. This is what stops cravings and keeps you satisfied.
What this looks like IRL:
Instead of: 2 tiny crackers with cheese = hungry in 20 mins
Try: Big bowl — lots of salad + roasted veg + 1/2 sweet potato + chicken + sprinkle of feta + olive oil. Same calories-ish, 10x more food, actually full.
You are not meant to be hungry all day to lose weight. You are meant to be nourished, energised, and full.
More colour. More fibre. More satisfaction.
Have you been under-eating and calling it discipline? Let's change that.
Tell me — Would you be trying the eat more to lose weight trick?👇
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