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

Summary

The video explains how calorie-dense foods can make it easy to exceed calorie needs—even when those foods seem ordinary or “healthy.” Choosing higher-volume alternatives and paying attention to portions may help people feel fuller and stick to a fat-loss diet. The presenters emphasize that foods aren’t inherently “good” or “bad”; the best choices depend on your goals.

Strategies and food swaps

• Choose leaner proteins: Try extra-lean ground turkey instead of ground beef, chicken breast instead of pork chop, or turkey bacon instead of bacon. Egg whites and shrimp are also lean, higher-volume options. Be mindful of portions of fattier steak.
• Choose higher-volume snacks: Strawberries, carrots, air-popped popcorn, and puffed wheat can provide more food for similar calories than Oreos, chips, or many cereals. Enjoy snack foods in moderation, but keep in mind that small servings can be easy to exceed.
• Try a lighter ice-cream alternative: Combine fat-free Greek yogurt with cinnamon and a sugar-free sweetener. Add strawberries, puffed wheat, and sugar-free syrup for more volume and flavor.
• Adjust starch portions when dieting: Rice and pasta aren’t “bad,” but their calories can add up without providing as much volume. Consider replacing some with cauliflower rice or zucchini noodles.
• Be mindful with fats: Fats are necessary, but foods such as avocado, peanut butter, trail mix, oil, and butter are calorie-dense. Learn their serving sizes and weigh portions when needed, especially if you tend to eyeball them or snack on them.
• Reduce added cooking fat: Use cooking spray, lightly coat the pan with a small amount of oil or butter, or use an air fryer.
• Measure or choose lower-calorie dressings: Oil-based dressings can add up quickly. Measure servings or try lower-calorie options, mustard, lemon or lime juice, or rice vinegar.
• Focus on consistency and portions: Large, unplanned portions—particularly on weekends—can offset a week’s progress. Smarter swaps can make a calorie deficit easier to maintain, but portion awareness still matters.

The video also mentions Built With Science’s free Fat Loss Foods Index, which includes food options and similar-calorie alternatives.

Presenters and sources

• Jeremy Ethier — Host
• Kelly — Lead dietitian
• Built With Science dietitian team — Contributors to the advice and Fat Loss Foods Index
• Built With Science — Website and guide source