Day 14. Same Size, Different Results: Why Calories and Volume Aren’t the Same Thing.

It Starts With You. If you’ve ever been confused why “eating healthy” isn’t working for fat loss — this is why.

Let me break this down for you…

Two meals. Same size on the plate.
One has almost 200 calories more than the other.

Here’s the thing - volume ≠ calories.
And calories ≠ nutrients.

That means a plate that looks healthy might be significantly higher in calories than you think, without necessarily being more filling or more nutritious.

Here’s an example from my own kitchen:

The 716-calorie version was made with:

• Normal beef mince (instead of extra lean)

• Full-fat sour cream (instead of light natural Greek yoghurt)

• Regular cheddar cheese (instead of a lighter version)

• Extra cooking oil (for beef mince)

• 20g more avocado

The lower calorie version swapped just a few ingredients — yet the plate looked identical, tasted the same, and still had protein, healthy fats, and fibre.

And here’s the important part:
I’m not saying any of those higher-calorie ingredients are wrong or unhealthy.
This isn’t about demonising foods.

This is about awareness.

🔹 For fat loss, small swaps like these can make a big difference over weeks and months — without changing the look or feel of your meals.
🔹 For those who struggle to eat enough calories, this is a simple way to add more without eating massive volumes.

Once you understand this, you can stop guessing and start adjusting with intention.

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If you’ve ever wondered “But how do I actually do this without tracking forever?” — here’s my go-to list.

These swaps are simple enough to use daily, and once you get familiar with them, you’ll be able to adjust any recipe or meal on the fly.

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Low-Calorie Swaps (Save 50–200 calories per meal)