In today’s article, I am going to teach you how to stay full on a calorie deficit without being hungry.
Looking to lose some body fat? The ONLY way to do it is a calorie deficit.
The right combination of foods and calories and macronutrients that are going to keep you full but also keep you from wanting to bite your own hand off?
These are some tips that me and my online coaching clients have found useful throughout the years, and I know you will find at least one of these tips to be a total game-changer on your fat loss journey.
The goal of a calorie deficit is to eat fewer calories than is needed to maintain your current weight.
There are lots of ways of achieving this, but there are particular things you should do and not do when it comes to dieting, which I will explain later.
But before we begin, do me a favor…
I really want you to read this entire article, not just skip around for the juicy bits and pieces.
Really pay attention, because you know as well as I do, it’s not about knowing the information, it’s about APPLYING IT.
If you get finished with this article and actually have some new tools to try out and apply to your own program, I have done my job.
Ready?
Ok cool, let’s begin.
PS: You may notice a lot of Seinfeld memes in the following information…yeah not sorry about that.
How To Stay Full On A Calorie Deficit
1. PROTEIN
We have all heard that protein is great for building muscle, but here’s why it should be an absolute priority while on your quest for fat loss:
Not only is protein pretty badass when it comes to keeping cravings at bay, it also has a high Thermic Effect of Food.
This means that our body digests protein very slowly, and we only absorb about 70-80% of the calories from protein.
It is the ultimate fat loss macro, and for that reason, it is a total badass.
Many times when I am working with a new client, they are severely undereating protein. By the time we get their protein portions bigger, they realize something significant:
THEY ARE STUFFED.
Oftentimes, they will have a hard time even eating enough calories! That’s a problem we all would LOVE to have when dieting.
How To Stay Full On A Calorie Deficit
2. LOTS OF VEGETABLES
Let’s face it, we all should be eating more fruits and veggies, but the truth is, most people just forget.
We should be eating 7-8 servings of vegetables daily, but most people would be lucky if they had 1 or 2.
Vegetables are amazing because they add flavor, texture, and lots of VOLUME for very few calories.
Have you ever ordered a large salad from a restaurant and sat there chewing and knowing on this gigantic fibrous bowl of greens for what felt like hours?
Well, besides the dressing, croutons, and cheese, that salad was very low in calories, despite the gigantic bowl it was served in.
If you have a hard time getting in your vegetables, make it a point to get in one gigantic salad a day, and this will help you to stay full on your calorie deficit.
How To Stay Full On A Calorie Deficit
3. STAY HYDRATED
Most of the time when you think you are hungry, you are actually just thirsty.
If hunger strikes, drink a big glass of water and wait ten minutes.
I almost guarantee you will forget that you were even hungry and continue doing what you were doing.
You should be aiming to really increase your hydration while you are on a calorie deficit, and here are some simple tips on how to do it:
- Grab a large half gallon water bottle from the store. The larger the bottle, the more likely you are to drink it.
- Drink 24 ounces right when you wake up
- Try mixing it up with sparkling lemon water (the bubbles help you stay full as well)
- Add some calorie free drink packets in your water jug
How To Stay Full On A Calorie Deficit
4. MEAL TIMING
Intermittent fasting has been the latest craze these last few years, and if you don’t know that is, it’s basically just a fancy way of pushing back your first meal as far as you can.
While this may work extremely well for some, it will not work well for others, and may lead to more binging type behaviors.
This is what happened to me and several of my online coaching clients as well.
Everyone is different.
Some people enjoy having 4-6 small meals throughout the day, while others enjoy having 2 massive meals more spread out.
You may want to consider your lifestyle. If you don’t have time to prep 4-6 meals per day, having 2 bigger meals may work very well.
For me personally, I have found that having a large breakfast with around half of my daily calories works extremely well. I usually skip lunch, and then have a big dinner and a snack or dessert.
This allows me to not obsess over food much while I am working and is something that I can adhere to.
Takeaway: Find a meal timing that works for you by experimenting with different approaches.
How To Stay Full On A Calorie Deficit
5. SLEEP AND RECOVERY
Ever go out drinking late on a Friday night, only to wake up with a terrible hangover the next day?
Think about the kind of foods that you crave that day…
Carbs, sugar, pancakes, french fries, anything to “soak up” the booze.
We don’t make the best choices when we are drinking, but we definitely don’t make very good choices when we are SLEEP DEPRIVED.
I am sure you have noticed how a lack of sleep will affect your energy levels, but have you ever paid attention to how it affects your food choices?
You are going to be more likely to say f*** it if you are not prioritizing rest and recovery.
Here’s something you may not think about when it comes to staying in a calorie deficit:
How To Stay Full On A Calorie Deficit
BONUS: CAFFEINE
It can be a total gift and a curse when we are dieting.
It can give us that extra boost when we are low on calories and need some extra energy, and it can even help us burn more calories through non-exercise-activity like walking…
When it becomes a problem is when we become too dependent upon it. Especially after 12pm.
Have you ever tracked your caffeine?
The average cup of coffee contains 60-80mg. A Bang contains close to 300mg.
Most people don’t realize caffeine is affecting their sleep.
Just because you are able to fall asleep fine doesn’t mean that it is not affecting sleep QUALITY.
Try this:
Taper off of caffeine for about a week.
No caffeine after 12 pm.
See if this makes a difference in how you feel when you wake up, how you recover from your workouts, and how it affects your food choices.
I almost guarantee you don’t realize how much caffeine you are REALLY drinking, and may be overdoing it and impacting your sleep without even realizing it!
How To Stay Full On A Calorie Deficit
BONUS BONUS TIP: ANABOLIC ICE CREAM RECIPE
Making variations of this protein ice cream has been an absolute game-changer when I am craving something sweet at night. This is not my recipe, I adapted this from an original recipe from @GregdoucetteIFBBpro, but I have found it to taste just like ice cream, and it is usually only around 300 calories!
You can add in your favorite frozen fruit, sweeteners, or flavors to adapt it to your liking. Lemme know if you try it!
PS: You definitely need a high-powered blender to get this smooth and creamy.
If you enjoyed these tips on how to stay full in a calorie deficit, comment down below and let me know! I always love hearing these articles on helping others on their weight loss journey.
Thanks for reading!
-JP