She eats 2 kg food daily but can still lose fat: Nutritionist shares calorie deficit tips for weight loss

Many people associate weight loss with eating tiny portions, but nutritionist Mari Nunes is challenging that idea. She recently shared how she manages to eat around two kilograms of food every day while still losing fat. Her approach focuses on choosing the right foods to stay in a calorie deficit, proving that it’s possible to enjoy big plates without gaining weight.

Eating Big Plates Without Gaining Weight

In her Instagram post, Mari explained that she consumes large volumes of food but keeps calories low. “I eat two kilos of food per day in a calorie deficit, which means I’m eating a small number of calories with a lot of food volume,” she said. She added that she prefers to chew and enjoy her meals, describing herself as always having the biggest plate in her family. Mari encouraged focusing on foods that allow you to eat more while still staying within your calorie limit.

Mari highlighted that two kilograms of food can range from 1,000 to 10,000 calories depending on the choice of food. “The problem is not the amount of food you eat, it’s the calories,” she noted, emphasizing the importance of selecting foods that provide volume but remain low in calories.

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A post shared by Mari Nunes | Nutrition & Exercise (@marinunesnutrition)

Practical Food Choices

In her post’s caption, Mari shared examples of high-volume, low-calorie foods that can help people feel full without exceeding their calorie targets:

Fruits: Strawberries, melons, watermelons, kiwis, cherries

Meats: Shrimp, tilapia or other white fish, chicken breast, sardines, tuna

Carbs: Beans, cold potatoes, sweet potatoes, lentils, peas, pumpkin, squash

Extras: Fat-free cottage cheese, fat-free Greek yogurt, low-calorie ice creams, vegetables, pickles, hearts of palm, egg whites, popcorn, konjac or palmini pasta, zero-calorie gelatin

According to her, these foods are low in calorie density, allowing larger portions while still helping achieve a calorie deficit.

Mari’s method shows that weight loss doesn’t require tiny portions. By choosing high-volume, low-calorie foods, people can enjoy larger servings and stay satisfied, making it easier to stick to calorie goals and maintain fat loss.