Eating Less vs Eating Better: How “Eating Light” Can Quietly Leave You Under-Nourished

If you’re trying to get rid of belly fat, lose some general body fat, or just eat healthier, there’s a good chance you’ve told yourself at some point: “I just need to eat less.”

I’ve said it too! Lol

And honestly, it makes sense. We know that eating fewer calories can support fat loss, so it’s easy to assume that eating less automatically means eating better. But here’s the part many people don’t realise….

eating less can quietly work against you.

It rarely happens overnight. It starts small. You skip a little here, reduce portions there. You’re still eating, but you’re slowly eating less of everything: less fibre, less healthy fats, less protein, and fewer vitamins and minerals.

Over time, your body starts to react. You feel tired more often. Hunger never fully goes away. Digestion feels off. Cravings become louder and harder to ignore.

Let me tell you something about cravings, an interesting concept I learnt sitting in nutrition classes, during my Master’s program. “Even when you’ve eaten enough calories, your body can still signal hunger if it’s lacking specific nutrients. This is sometimes referred to as hidden hunger”.

Your cravings for meat or milk might be a sign of iron or calcium deficiency. A desire for salty foods can, in some cases, reflect a sodium deficiency.

In moments like this, your body isn’t asking for more food, it’s asking for better nourishment.

When we fall into the “I’m eating light” trap, our meals start to look like one slice of bread with an egg, a very small portion of rice with stew, or a small mound of swallow with soup. They look disciplined, but they often fall short nutritionally. They’re low in fibre, low in healthy fats, and not very balanced, explaining why hunger comes back so quickly.

Eating better doesn’t mean removing these foods. It means building them more thoughtfully.

Let’s tweak the same meals, without increasing calories drastically

Instead of:
One slice of white bread + egg

Try:
One slice of whole-grain bread + egg + vegetables (combinations like tomatoes, cucumber, spinach, greens or seeds like flaxseeds) = More fibre, more volume, better satisfaction

Instead of:
Tiny portion of rice + stew

Try:
Moderate portion of rice + stew + vegetables or beans (add steamed greens, carrots, peppers, or lentils) = Better fibre intake, steadier energy, longer fullness

Instead of:
Small portion of swallow + soup

Try:
Slightly reduced swallow + generous soup with vegetables and protein (include leafy greens, pumpkin, okra, and chicken, fish, or beans) = Improved nutrient density without increasing calories significantly

Notice what didn’t change? Bread, rice, and swallow stayed!

The goal isn’t restriction, it’s nourishment

Eating better doesn’t mean eating less food across the board.
It means making smarter adjustments that support your body daily.

For those looking to include more balanced meals without significantly increasing calories, starting with fibre-rich, whole foods makes the process easier and more realistic.