The Dieter’s Dilemma: How to Stay Full While Dieting
Being hungry sucks.
Trying to lose weight while dieting means being hungry.
We’ve all been there. Deep within a fat loss phase, fighting the constant pangs of hunger and fighting the urge to crush the entire bag of Doritos.
With only a couple hundred calories left to spare in your daily budget, you find yourself pacing back and forth in the kitchen weighing your options.
Chug water and get out of the kitchen ASAP
Eat an entire bag of salad
Say fuck it, and eat the entire bag of Doritos
I’m sure many of you reading are nodding your head in agreement, thinking “haaaa…. Been there, done that”.
Unfortunately, being hungry is part of the process of leaning down. That’s how you know it’s working. Our bodies are exceptionally good at preventing us from venturing into the lower body fat ranges and the body has numerous mechanisms to try and prevent this hungry.
Obviously, this isn’t ideal, especially when trying to achieve and maintain a leaner physique, but that’s the way it is.
Or is it???
After working with hundreds of clients, both in-person and online, I’ve compiled numerous “tricks of the trade” to subdue hunger without blowing your calories. It is completely possible to be satisfied and stay full on a diet most of the time. What follows is a list of various foods and strategies to incorporate with your daily life to help you achieve and maintain a lean physique
While this may take a shift in preparation, approach, and how you go about setting up your day-to-day nutrition, this small sacrifice will make the whole dieting process significantly easier.
All I ask is that you read the entire article.
Enjoy!
8 Proven Tips on How to Stay Full in a Calorie Deficit
1) Protein with Every Meal
At Mack Performance, protein is the staple in our fat loss program. Debately, it may be the most important macronutrient. The reason is simple – it is an essential macronutrient, which means you literally cannot survive without consuming it.
Protein is what helps us rebuild muscle tissues and keep our body running optimally. Your body needs protein and when it comes to changing your body composition, your body needs ample amounts of protein.
Here are the big reasons why:
1) Protein rebuilds muscle tissue which allows us to train hard again and allows us to recover quicker allowing us to build more muscle. The more muscle we build, the more fat our body will burn.
2) Protein has a very high Thermic Effect of Food (TEF), which means it takes more calories to digest. This means if you had 100 grams of protein, then your body will burn 30 calories simply by breaking the protein down into usable amino acids.
In fact, protein has the highest TEF of all the macros.
Protein - 20-30% of calories consumed are burned via TEF
Carbs - 5-10% consumed are burned via TEF
Fat - 0-3% of calories consumed are burned via TEF
3) Protein is extremely hard to store as body fat. Here's the proof. This 2015 study took 48 randomized, resistance-trained men and women and hard them either
Consume a minimum of 1.36g/lb of protein daily
Maintain current dietary habits for eight weeks while undergoing a standardized resistance training program designed to increase lean body mass.
From the Study: “ Compared to the control group, the high protein group consumed significantly more calories (+490 calories) and protein (3.4 vs 2.3 g/kg) From primarily whey protein shakes, leading to a diet that was 39%, 27% fat, and 34% carbohydrates. Both groups significantly increased FFM (muscle mass) and significantly reduced FM (Body fat) compared to baseline, but the reduction in FM (Body fat) was significantly greater in the high protein group compared to the control group (-1.6 vs. -0.3kg). According, body weight gain was also significantly less in the high protein group compared to the control group.”
The high protein group ate ~490 calories more than the lower protein group and lost more fat!
Here’s the bottom line, make sure you are correctly setting and prioritizing protein as it just too important to ignore.
If you’re unsure what protein foods to eat, don’t worry I got you covered.
——> Click here to learn how to nail your protein every damn day.
2) Eating Veggies 2-3x day
I know, I know but there is a reason why veggies and salads are a staple of any successful weight loss journey. It’s because salads and veggies are a high-volume food item, meaning you can eat a ton of it, which fills up your stomach.
The best part is they’ll fill up your stomach with a relatively low amount of calories. Obviously, if you are looking to stay in a caloric deficit you need to optimize that calorie deficit so you can eat as much as you can while losing weight.
A great coach in the online coaching space Jordan Syatt has popularized the idea of having one big ass salad once a day. This is a great way to get plenty of veggies, keep you full, and fight off hunger.
Remember, the objective of being in a caloric deficit is to eat as much as you can while maintaining that deficit.
Think abundance, not scarcity.
As your coach, I want you to eat as much as possible while maintaining that calorie deficit, not eating as little as humanly possible.
speaking of which…..
3) Don’t eat 800 Calories
As a follow-up point to my last point, the whole point of nutritional coaching is to teach you sustainable habits to help you eat as much as possible while still losing weight.
Yes, you read that correctly.
As your coach, I want you to eat as much as possible while maintaining that calorie deficit.
If you are constantly starving and depriving yourself, then you’re setting yourself up for failure. After some initial weight loss success, your progress will come to a complete halt. You’ll get upset and frustrated at this “plateau” with the only option to cut your calories even more to reboot your weight loss.
It’s not a smart approach, and you’re setting yourself up for failure trying to eat this incredibly low-calorie amount.
Unfortunately, I have seen too many people constantly starving and depriving themselves to lose weight.
Avoid this from the beginning and take a more moderate approach to your calorie deficit.
—-> Click here to learn how to Set your Fat Loss Calories
4) Avoid High-Calorie Drinks
When calories are low, you’ll need to conserve as many calories as possible so you can enjoy your food. This is the main reason why you need to stop drinking your calories.
Look I get it. Chugging a smoothie or a protein shake is incredibly convenient and definitely helps to hit your protein goals. However, you’ll be much better served actually chewing your foods and letting your body and metabolism go to work breaking down the food.
Beyond that, let’s discuss alcohol and I’ll tell you what I tell all my online clients.
I don’t care in the slightest if you drink and yes, you can still drink alcohol and lose body fat.
However, if it comes to a point where you are not seeing progress because you are going over your calories due to alcohol, then we need to reevaluate your alcohol consumption.
While you still can drink alcohol and lose weight, you simply need to have a conversation with yourself about what your goals are.
If you’re struggling with being hungry on your diet, yet you are having 700+ calories from beer, drunk munchie foods, etc, you simply will not be able to see results.
5) Drink Diet Soda/Sparkling Water
Following up on the high-calorie drinks above, to stay full on a calorie deficit you’ll want to drink diet soda/sparkling waters. Sometimes what we think is hunger is just the body screaming at us to drink more fluids and this is a quick way to tell the body to shut up.
I want to first make this very clear because there is some confusion about diet soda and weight loss.
Diet soda and sparkling water have 0 calories. It has 0 grams of sugar. Your body does not recognize the fake sugar as real sugar and all of a sudden turn it into 500 calories. 0 calories are still 0 calories. That artificial sweetener in diet soda is not going to kill you nor detail your progress.
6) Sleep: The Most Effective, Yet Boring Fitness Tip
Did you know, as many as 30% of adults sleep fewer than six hours per night, which is the minimum amount of necessary sleep? If you think you can get away with fewer than six hours of sleep, then allow me to drop some knowledge.
There are two hormones in your body called leptin and ghrelin.
Leptin is the hormone that suppresses your appetite.
Ghrelin is the hormone that promotes appetite.
When you get a full night of sleep, your leptin is increased while ghrelin is decreased, essentially telling your body you are not hungry and you do not need to eat.
However, if you are getting less than 6 hours of sleep, the opposite occurs. Your Leptin levels decrease while your ghrelin levels increase, essentially telling your body that you are hungry and you need to eat more.
All because you are getting less than 6 hours of sleep! Not to mention that you’ll be more hangry around others.
You’ll have less mental and physical energy. It takes mental energy to be on a diet, to say no to overeating and saying yes to working out and cooking your food.
In short, the less sleep you get means less mental energy, making you more capable of making bad decisions.
7) Eat your Favorite Foods
This one sounds counterintuitive, yet it’s essential.
I’m telling you all the tips and tricks to staying full on a diet, but I’m also telling you to eat your favorite foods as well??
You're damn right I am and here’s why.
What happens when you tell your kids “don’t touch that?”
They are going to touch it! This same concept applies to your favorite foods.
When something becomes “off-limits” you’ll automatically want it that much more, so you’ll end up craving it that much more. You’ll eventfully have it except since it’s off-limits” you’ll ignore moderation and eat it all
Simply because you aren’t supposed to have it and after that moment.
Instead of putting yourself into this situation, learn to work your favorite foods into your diet and have them in moderation.
With moderation, you’ll have fewer cravings which equal less indulgence in calories.
You can enjoy your favorite foods in moderation and still lose weight as long as you’re in a calorie deficit. This is called flexible dieting.
I even wrote an entire article on flexible dieting.
8) Hunger is Not a Panic Button
So I’ve spent the last 7 points teaching you ways to control your hunger on your diet.
Now, this is the point where I’m telling you hunger isn’t necessarily a bad thing.
Let me explain.
How does your body burn body fat??
You know you need to be in a calorie deficit, yet how does your body actually burn the fat??
When you eat fewer calories than your body is burning, you are intaking less energy than what your body requires to maintain its weight.
This means your body is going to have to use its stored energy aka fat.
Remember that your body is much smarter than you. (#sorrynosorry) It doesn’t want to lose fat as it wants to maintain its homeostasis right where it is.
So what does it do? It starts playing mind games by saying,” Hey! you don’t have enough calories today so we need some more calories.”
This happens in the form of being hungry. Sneaky body, body.
This is smart for surviving, yet not smart for losing body fat.
You must understand and realize that some hunger will be normal and expected on a diet.
Am I telling you to go starve yourself? Absolutely not, and you should go see point #3 again.
However, that doesn’t mean a little hunger is going to be normal. You are intaking fewer calories than you are burning so your body is going to counteract that.
So, how hungry should you be then? On a scale of 1-10, your hunger cues should be anywhere between a 2-5,6 max.
Hunger is not a sign of panic. When it comes, just understand that it is normal and expected and you’ll need to deal with it accordingly from the tips and tricks I’ve laid out above. Plus, I’m going to give you the best foods to stay full on a calorie deficit.
The Best Foods For Staying Full on a Calorie Deficit
Now that we have covered our eight proven tips, let’s actually discuss which foods can help keep you full on your diet. As I told you earlier in point number 2, as your coach, I want you to eat as much as possible while maintaining that calorie deficit, not to eat as little as humanly possible. At first, I was going to give you a top 10 list, but honestly, that wouldn’t do it justice.
Protein:
I know I’ve been beating the proverbial dead horse when it comes to the importance of protein. However, I will continue to beat that dead horse, especially on a fat loss diet and its role in preserving lean muscle tissue.
Here are my favorite higher protein foods that should help you stay full on a diet
Chicken Breast - The undisputed king of the protein for bros and bodybuilders alike. It packs a ton of protein with minimal fat. Unfortunately, it’s lacking in taste so it’s up to you to find some seasonings to make this protein source more palatable.
Egg whites: Liquid egg whites are a protein source cheat code. It’s literally just protein with no carbs or fats. You can add this to almost any meal to help hit your protein goals.
Protein Shakes: Protein shakes are an excellent option, especially if you are busy and on the go. This is a super-easy way to get in extra protein if you are struggling to hit your goal with just food alone.
Other lean protein sources: Fish, pork tenderloin, pork sirloin tri-tips, 90%+ Ground beef/turkey, or 96/4 Ground Beef are all preferred options over protein powder because chewing your food will always trump drinking calories as it will help with your metabolism.
Veggies
Just as your mom (and probably Grandma) told you when you were a kid, you’ll need to eat your veggies. If you opt for the leafy versions of the green stuff, it will go a long way to keeping you satisfied throughout the day.
Prioritize these lower calorie winners:
Broccoli and cauliflower
Cucumbers
Bell Peppers
Zucchini and summer squash
Spinach, Kale, and Arugula
What if you don’t like how your veggies taste? Well, the easiest solution is to add seasoning, herbs, and spices as it will turn any “veggie hater” into a Veggie Lover” by making your plate of greens taste good!
Carbs
Of all the macronutrients, carbohydrates are consistently misunderstood and are labeled “bad” or “evil”. At mack Performance, we believe in eating a reasonable amount of “smart carb” choices. We define smart carbs as slower-digesting, higher fiber, and nutrient-rich.
Here are the best tasting carb sources that will help reduce hunger pains:
Oatmeal: Oatmeal really does provide a nutrient punch as they are low in calories and loaded with fiber. Plus, this is an incredibly cheap option to help with your plan.
Potatoes: Potatoes rank high on the list of most filling and satiating foods. Potatoes get a bad rap due to the paleo crowd, but don’t buy into the hype. Potatoes carry incredible nutritional power and will keep you fuller longer.
Beans and legumes: Both are high in fiber and pack some protein along with. If you are a plant-based dieter, then these are an excellent choice and will need a steady source of sustenance within your plan.
Fruits:
Let me get this off my chest, before going any further. Any coach who tells you that fruit makes your fat is an asshole and you should never listen to them again. Seriously….
Now that I got that out of the way…..
Fruit is low in calories and loaded with awesome vitamins, minerals, and fiber. Not only will this help keep you full and regular, but it will also help keep your metabolism running smoothly with the micronutrients.
Here are some excellent fruit options:
Strawberries: Did you know that an entire pound of strawberries is only 150 calories?
Oranges: 1 orange is only 80 calories
Rainier Cherries (my favorite): 1 cup is only 90 calories
Apples: 1 medium-sized apple is only 100 calories.
Grapes: half a pound of grapes is 160 calories.
Fats
Fats are important as they are essential for your hormonal health. However, fats are not going to help you stay full on your diet.
One of the best ways to ensure feeling fuller with fat is to chew your food. It’s might be a good idea to just choose fattier versions of your protein source. So selecting chicken thighs, salmon, and a little fattier cuts of beef will be your best bet here.
However, keep in mind that the Law of Energy balance is still undefeated and calories are king. So be mindful of the higher fat foods and how much your eating to avoid turning your calorie deficit into a calorie surplus.
Zero and Low-Calorie Beverages:
Water should make up the majority of your hydration. My personal rule is to drink water when thirsty, yet I’ll grab a diet soda or sparkling water to change things up. Generally speaking, you should be aiming to drink half your bodyweight in ounces of water. For example, if you are 200lbs, you want to drink 100 ounces of water. This doesn’t mean you need to drink just plain water. Sparkling water can actually help you stay full on a diet since the carbonation can essentially suppress your appetite. Also, try adding some fruit (lime, cucumbers, lemons, etc.)
Here are some of my low-calorie favorites:
Water
Sparkling water
Coffee, tea, diet soda
Almond milk
Soups (miso soups are insanely filling and very low calorie)
Alcohol choices: Bourbons, wines, hard seltzers)
Developing a fat loss meal plan to stay full on a Diet:
So, here’s the deal, I don’t create meal plans for my clients as they don’t work. I even wrote an entire article about why meal plans don’t work. However, I work with my clients in creating their own customized meal plan containing foods they enjoy eating. Largely because I want you to have the advanced knowledge and skill of creating your own specific way of eating that is personalized to your lifestyle.
I’ve written an entire article about why meal plans are a bad idea and how you can create your own meal plan.
Are you Confident about How to Stay Full on A Calorie Deficit now?
I hope this article gave you some solid, immediately actionable tips you can start implementing on your diet today.
Hunger sucks, which makes the whole dieting thing suck.
However, it doesn’t have to.
Use these tools above to help you out on your journey.
The Next Step:
The goal of this guide (and online coaching) is to empower you through education.
I want to help you stop guessing when it comes to making sustainable progress and start achieving the results you desire.
So, what is your next step?
Realize that all the knowledge you’ve gained from this guide doesn’t equal real change.
If you’re fed up with how COVID fucked up your year, invest in a coach.
If you’ve read LITERALLY DOZENS of guides like this in the past and still haven’t made the change nor the confidence you want, invert in a coach.
If you’re overwhelmed by the content in this article, invest in a coach.
If you cannot be consistent with the strategies within this article, invest in a coach.
If you are ready for a change, I’m here to coach you.