woman eating chicken

can you lose weight without starving yourself


Can you lose weight without starving yourself?

Yes, you can lose weight without starving yourself by eating the right weight loss foods to keep you full and satisfied, even with a calorie reduction.


Most experts recommend reducing your calories by a moderate 500 – 1000 calories daily to lose weight. Adults need to eat at least 2000 – 2500 calories to maintain their weight. You can cut your calories and still leave enough calories to survive on without feeling deprived. The trick is to eat the right weight loss foods, and cut out foods high-in calories with little to no nutritional value.


Cutting out high-calorie foods such as;

  • Baked treats

This includes foods such as; donuts, cookies, cakes, and all other pastries. Even though these treats are small in size they are full of calories. What’s more, they’re high in added sugar and are likely to increase your appetite.

  • Liquid calories.

Even though often overlooked, liquid calories can wreak havoc on your weight loss goals. Most times, you don’t even notice how many drinks you’ve as they have no impact on hunger, yet they’re high in calories. These include drinks such as; sodas, energy drinks, store-bought coffees.

  • Fried foods.

Fried foods can add a lot of calories. Instead of deep-fried chicken, opt for a grilled chicken instead It tastes just as good yet is lower in calories.

  • Alcohol.

Just like other liquid drinks, alcohol adds no nutritional value. So when you’re drinking bottle after bottle of alcohol, you’re just adding on the calories. What’s more, you’re more likely to overeat as you drink alcohol.

  • Dry snacks.

Dry snacks such as pretzels, chips, cookies taste good due to the added sugars or other additives. They taste good yet contain little nutritional value.

woman eating steak

How to lose weight without starving

To lose weight without starving, choose the right weight loss foods that will keep you full and satisfied even as you reduce your calories. This includes foods such as; protein, fiber, vegetables, and complex carbs.


High-protein foods such as; lean cuts of meat, poultry, and fish are great for weight loss. They take longer to break down, keeping you full for longer. Ensure your day starts with protein foods, and you will notice the hunger disappear. Instead of the usual sugar-filled breakfast cereal, opt for a veggie-filled omelet. Or better, a high-protein breakfast smoothie.


The same goes for high-fiber foods. Choose high-fiber foods such as beans, peas, or chickpeas as part of your daily meals. Not only are they highly feeling, but also a must-have for anyone trying to eat healthily for weight loss on a budget. For carbs, opt for filling complex carbs such as sweet potatoes, potatoes, brown rice, etc.


Finally, add volume to your meals with vegetables, and you will hardly notice that you’re eating less. Avoid high-calorie additions such as; heavy cream or oil-based salad dressing when preparing your veggies to keep the calories low.

Bowl of fruit salad

Make substitutions to lose weight without starving

Making the right substitutions can also help you cut calories without starving. This way, you can eat what you want and still lose weight. For example;

  • Substitute fried chicken for grilled chicken
  • Instead of dried snacks have fresh fruit or baby carrots
  • Substitute cream-based soups for broth-based soups.
  • Have fresh fruits instead of baked desserts.


Can you lose weight without starving yourself?

Yes, it is possible to lose weight without starving yourself with the right weight loss foods.


Choose foods rich in protein, fiber, and complex carbs that will keep you fuller for longer. Add volume to your meals with vegetables, and you won’t even notice that you have reduced your calories for weight loss.