Dealing With Diet Difficulties | Fat Loss Dieting Made Simple #7

[@ishpaljandu]

"In the evening, your boi likes to eat"😂😂😂 The most relatable phrase ever😅

[@RyanAndyBob9797]

I felt that when he said it. Lol

[@shinsegi8422]

can be taken in a different context lmaoo

[@mackblack5153]

I can't believe all the infos on this channel is free. It is pure gold. And Mike has a way of explaining things very clearly. Thanks for everything.

[@valentinmardare7026]

Not all heroes wear capes,ty for all the great free information

[@StreetHitzEnt]

Mike I hardly ever disagree with you but this one I have to. Eating bland food like chicken and broccoli is what kept me constantly falling off the wagon. Once I learned how to make tasty food is when the success starting coming in. Eating bland food just makes you get sick of it and want to eat good tasting food instead resulting in screwing up your diet. The trick is to make your 4-5 meals taste great while still hitting your daily macros

[@thedog5k]

Well, making tasty concoctions of protein and veggies is one thing Making amazing tacos, and slamming 4 when you should eat two is back to square 1.

[@artemthetrain14]

​@@thedog5kyou can definitely do both. Sacrifice something to get a lot. 93/7 beef, corn tortillas, some avocado... Pretty low calorie my man

[@irepairofpc31familykartrac51]

Chicken and broccoli are one of my favorite meals even when not dieting.

[@Dennys787]

I agree man. I’m currently in my fat loss phase, and i CANNOT eat bland foods. I’ll make my meals as tasty as possible within my macro’s limitations.

[@KootBear]

​@@Dennys787exactly what I did during many of my cuts.. works great!

[@Aelyf]

Your presentation skills, tone of voice and light banter is really on point and improved alot since your earlier videos a few years back. To contrast I find myself glued to the information that's coming out of your mouth, whereas previously I had to concentrate more on your voice to get the information. Also the small recaps in powerpoint makes it easier to digest the information if you have to pause or need a breather to let the info sink in. Good shit Mike! And thanks for this valuable information! Easy like and subscribe folks! Geddid'!

[@MrGrumpyGills]

You can have filling AND tasty food - and by that I don't mean the American definition of tasty (which is just heaps of fat, salt and sugar, if you think about it, and not actually tasty). A few examples off the top of my head: - Have a lot more variety of vegetables than just broccoli and cauliflower. There are so many different kinds of veggies and they can be eaten raw or cooked, even grilled. - Season your food with lots of spices and herbs. This makes a HUGE difference because THAT'S what makes food tasty. Look into ethnic cuisines for inspiration. - Try more sources of protein including beans, chickpeas etc. One of my go-to recipes is a chickpea salad, which contains chickpeas, raw vegetables (cucumber, carrots, spring onions, tomatoes, bell peppers and so on; varies with the season), herbs (rosemary, thyme, basil, oregano, parsley) and a bit of lemon juice, salt and a drizzle of olive oil. You can add a slice of bread but even without that I can guarantee you'll be FULL afterwards. It'll also take a while to eat since you have to chew properly instead of just horking it down. - If you can find Skyr in your grocery store, try that instead of greek yoghurt. More protein, less fat. Add vanilla and fruit/berries/nuts and/or some porridge. There are also flavor powders if you crave cheesecake, salted caramel or the like. Admittedly, they're not ideal because they're artificial, but it should be fine to wean you off of junk food at the start of your fat loss journey. - Ultimately, get your tastebuds accustomed to the REAL flavors of foods by "resetting" them. You'll be amazed. There'll no longer be either "tasty but unhealthy food" or "bland but healthy food". Bland food, even if it's a lot, will ultimately make fat loss unnecessarily difficult and it will be so much harder to stick with your new diet (you can never go back to junk/fast food since you'll end up at square one or worse, you need to change the way you eat permanently!). Do NOT make eating a chore. Variety and proper seasoning is KEY for enjoyment and health.

[@a.j.2796]

I just make my meals spicy. basically no additional calories, still taste great and doesn't enable me eating more like I might with something sweet.

[@Noeton]

You 're such a sympathetic figure, man. Love your content. Thanks for everything. :)

[@seanme88]

Going on three months of the scale not moving but I’m gaining strength, vascularity, etc and this 2 year old video pops up on my recommended explaining why. Thanks Dr Mike!!! 😂

[@lawrence09151]

How did you address it?

[@tempertephra]

this is the best playlist for progress focussed information far beyond entertainment. and this from america. what a pleasure! thank you for the help

[@valentinmardare7026]

I can't wait for the next video,keeping the results is something I always struggled with

[@anishphi1]

Thank you so much for this series. Especially that last part about controlling your water fluctuations / salt intake.

[@amixofgeekcontent]

OH MA GOD yeah my weight went down but my belly looks as fat today as before I started dieting. The water weight thing and sleeping a little less might explain this, i did not know about this before. Thanks so much for giving us all this super awesome free wisdom, Dr Mike!

[@oblivious_indian]

Dr Mike, you are helping thousands of people lose fat and keep it off! Thanks for all these invaluable info.

[@xXxDigitalBathxXx]

I have a traumatic memory of once buying jerky and was so excited then bit into a piece, the texture was a bit odd, and realized it was moldy 🤢

[@Moi_81]

Argh!

[@sean6459]

The idea of not eating in the morning also works since you can drink coffee in the morning, which would also help supress appetite. I've found you play a very dangerous game if you don't have set breaks at lunch, I can be the grumpiest boi if I dont break my morning fast before 1pm haha.

[@Vibrosis8703]

Great and really helpful. I managed to lose 40 lbs and gained strength and lean mass over 1 year loved my newbie gaines. However i got hit hard by a hurniated lumbar disc which got me bedridden for 8 months and then surgery after that to get rid of the constant nerve pain. 1 year post op and severily detrained and gained 60 lbs due to being unable to be active in combination with heavy pain killers and the constant stress that chronic pain puts your body in. Now 2 years post op Im on the grind again with the goal of becoming a stronger, muscular and healthier me. These videos really help. Thanks Dr Mike.

[@ewildy]

Thanks for the rational, intelligent and at times humorous content. Great articulate delivery and very informative. I don’t know how I found this page but I’m glad I did! Cheers.

[@mattburkey8393]

I'd been batch cooking for years, but started pre portioning sizes a couple years ago and huge help to not overeat.

[@mariahchill9601]

So many of my friends say "I'd rather have a smaller portion of tasty food" and I'm over here like.. no because then I'm gunna to go back for seconds and thirds! I'd rather have more quantity of bland food

[@MrGrumpyGills]

You can have both. Veggies for example can be very tasty if prepared right (seasoning!), both cooked and raw, and you can eat until you're full. Lean meat and fish can also be really tasty and you'll get full and satisfied very quickly. Also, after a while of eating real food, "tasty" food like fries, candy etc. starts to taste off-putting. Way too fatty, salty, sweet. Yuck!

[@pioneerrocket22]

I could use a whole video on water weight. It is the bane of all aesthetics.

[@carlaward2721]

Thank you for all your videos. You’re the best!

[@tinybarabo]

You guys the tasty food bit is so true, I can literally overeat on yoghurt and fruits if I add liquid sweeteners. Same goes for healthy snacks, which are low in calories but salty. I cannot stop myself from eating them.

[@gabrielcunningham9564]

Dr Mike is low key a comedian

[@ironschap67]

High key comedian

[@gabrielcunningham9564]

@@ironschap67 true 😂

[@EndlessNyte]

Also a low to the floor comedian

[@Shreadington]

Always solid content Dr Mike! Cooking in bulk is the way to go. I cook my food for the week and prep it in containers in two hours on Sundays. Just got back from Hawaii and I was able to bring all my cooked food with me to stay on plan while there. No issue flying with food. My foods are: Eggs, Swai fish, Ground turkey, chicken, Gaspari Proven Egg protein powder, green beans, Justins Vanilla Almond butter, cashews, Ezekiel Bread, basmati rice, and cream of rice. I'm satiated and don't get any crazy cravings because I enjoy the meals I make. Low calorie nutrient dense foods are the way to go.

[@davii2663]

This showed up as i start my last dieting cycle, and everything that could f up my meals happened. Had to rearrange a lot but all inside my goals

[@giuliam2531]

I eat 100 kcal of broccoli and even more veggies in 15 mins and im still hungry. My hunger can't be stopped😭

[@matthewbusse1059]

Thanks for the reasurrance Dr Mike; I'm down about 35 pounds but stalled out around 260 but still sticking to the 2400 calories or less a day, just watching the scale weight go up. Grrr

[@blitheringrando1410]

This woosh effect of losing quick water weight happened to me. I took a rest week from lifting and ate a little more, lost a quick 4-5 lbs of water weight and peaked just in time for a trip to the beach.

[@thouseinthehouse]

Amazing advice, thank you so much for these.

[@halifaxsteppenwulf7980]

I really have to disagree with the "eat less tasty food" part of this. While this may work for SOME people, most people will get frustrated and either drop the diet or rebound hard because they're eating bland nutrislop for weeks and months on end. It's much, much better to find ways to have healthy versions of the food you already love, or discover new ones. Or at least put some seasoning or flavorful hot sauce on that chicken breast, my god. For example, I've lost 80lbs in a year on a diet heavily featuring frozen pizza because it fit my macros (I didn't care about losing muscle at the time, I just REALLY had to get that weight off) and it made calorie tracking easier - and you know what? Those California Pizza Kitchen frozen pizzas tasted great! And they gave me the psychological benefit of saying "oh boy, for dinner tonight I'm gonna eat literally an entire pizza!"

[@BaconManBruh]

There's a grey line here. Eating tasty food means you can't get enough of it and want more coz tastiness makes you want to eat more even though you had enough. Now the good part, it's my vice and you better just unplug me on this matrix world of ours you are not taking away the beer, cakes, ice creams, curry, meats away from me like over my dead stunning body so what do we do then? Nothing. Yes you read that right absolutely nothing coz what's life without good food since the stress you gain from not eating what you like is pretty much making you lose gains so there's no way around this and to just grit your teeth get the diet over with so you can get back to eating tasty food once in awhile and you won't feel guilty about it. The bland food while dieting is just a momentary sacrifice and its not forever so get the diet over with so we can finally learn how to eat all our favorite foods without inflating ourselves.

[@planetjacker763]

in my experience the body will hold onto water during a diet and the fatty areas look extra soft/jiggly. If I cheat and eat something small my body will purge all the water I've been holding onto. Might be stress but I think it's something else. Read on it before and it's called the woosh effect

[@TheGreektrojan]

@@paaaatrika Its a mystery and no one quite knows what the cause/effect is. Its a very common phenomena though so its almost certainly a real one, just one we don't understand from a rigorous biomechanistic standpoint.

[@JohnKessler]

One of my tips is also to set up a camera and take a pic as well as check your weight. Since you see yourself every day it can be hard to see the body change but you can usually see it in a pic comparison.

[@lawrence09151]

I on the fly everything. It had worked for me in the past.

[@beingL]

I’ve done this macro fitting for my nutrition in May followed by an 8 day diet break. Hit my goals, went well. My only problem is a big spike in appetite prior to day 1 of menstrual cycle. A lot of women struggle with this, how do we fix it? I have the RP diet book. I need to revisit it to see if there’s something. Maybe I should place the diet break during that week? I already remove the highly palatable foods.

[@Therealw1]

I’m no scientist but you could in theory look at the processes related to the menstrual cycle and the specific nutrients your body requires for everything to run smoothly. So perhaps experiment with loading up on iron rich foods like beef and ensuring all of your vitamin needs are met before the cycle. Or like you said, incorporate a break where you allow yourself a slight surplus. If all else fails, just load up on slow digesting veggies to reduce cravings.

[@Rocknrolldreamlp]

This video was super helpful, and encouraging, thank you.

[@ilydb5674]

Needed this video today. Also tell me how I can't find Sprite Zero ANYWHERE!! Truly the best diet soda option

[@wurdnurd1]

Thank the rona for that. There's an actual, real soda shortage (well, more of an aluminum shortage), and Sprite Zero is one of the brand/flavors that has been impacted, along with Diet Dr Pepper, Mellow Yello, Fresca, and flavored Coke Zero (i.e., Cherry Vanilla, Orange).

[@nilo7727]

Dr Mike sharing all this excellent information!!👏🤙👌💪😀

[@SaiyanStrength]

I bought your "Partial Reps Don't Count" tank top 😂 this thing is great "The More You Know💫"

[@OGgrinder]

Now I can get behind this 💪🏽💪🏽

[@nickvoelker7180]

I have Crohn's disease, diet difficulties are my life. Everyone needs a hobby.

[@aldairmolina89]

Been waiting for this video all week. 🤲

[@stephj1002]

very tasty food! So true! Bad tasty food does not work either, but acceptable tasting food works best for me

[@StandStrength]

Choccy milk makes the diet pain go away.

[@QuiescentCookie]

My main problem is including enough fibre in my macros and losing my entirely weekly target in one day when the food finally moves

[@CeroAshura]

Deplete from Friday onwards take one massive shit Sunday morning and weigh yourself.

[@peorse4593]

I have over eaten plain oatmeal by 1500 calories before

[@Hello-gf2og]

Hahaha very relatable. The hunger is real

[@iFullgogo]

That’s the only downside I can see of oatmeal, is a super food for sure and it’s great for you but bro the amount of calories that has its too much, if it wasn’t for that it’ll definitely be the best of the best to consume

[@ozztynn]

Hunger is no joke on long diets. Im doing 1000 calories a day defiect right now and im down 20 pounds so far but i had a dream about eating food its getting to me so bad. Ive got another 10 pounds to go before i wanna switch to maintaince for a while though

[@bogdanstefan3730]

I could eat way more than 3000 kcals in plain boiled eggs and basic oats, man

[@christopherleathers6427]

Great video, Dr. Israetel. I’ve definitely noticed a huge change in my overall being, since I started watching your videos a few months ago. I’ve got a long way to go to be where I want to be, but results are showing. Much appreciated, brother!

[@Emilyspace_]

What about combating fatigue? I find that as early as 3-4 weeks into eating at a deficit, I don't get more physically hungry, I just get tired. I end up moving my body less throughout the day or not being able to keep up with the intensity of my workouts, thus reducing my TDEE and virtually eliminating the deficit I created.

[@LTPottenger]

Try fasting. Your energy goes up from adrenaline increase and your metabolism doesn't go down and you don't lose muscle. No one believes it til they try it, then they kick themselves for wasting so much effort on dieting and getting nowhere.

[@fdhfghfgrhrrth]

You might be at too low of a deficit. Try bumping the calories a bit and see your energy levels. That usually happens when I’m too low especially on carbs

[@Emilyspace_]

@@fdhfghfgrhrrth I've never done a very steep deficit - nothing more than about 300 cals per day. I have a sedentary job so I don't have a lot of wiggle room to begin with between my BMR and TDEE.

[@Sator810]

@@Emilyspace_ Maybe a recovery issue?

[@fdhfghfgrhrrth]

Then I’d play with your carb/fat ratios. Maybe you need more fats less carbs or vice versa. And then check the type of carbs..high glycemic vs low glycemic

[@hbizzie41]

A shame this channel doesn't have more views - great content as always haha

[@thefitlessinfluencer9771]

Thank you for another great video!

[@jordanfan8222]

I disagree with his point around 7:10 about limiting how tasty your food is. Sure, cheeseburgers are so tasty that you want to eat a shit ton of them, but that problem has more to do with the fact that they’re filled with tons of fat and calories, which makes them so palatable. I find diet adherence to be much easier if I have healthy low calorie foods that are simultaneously delicious, rather than making my food so unpalatable that I don’t overeat 😆. That’s a guaranteed recipe for cheating on your diet

[@Moi_81]

Haha agreed. I do make my meals tasty. The only time I have issues with the diet is when I am too tired to cook so I must meal prep.

[@RedPanda79]

Thanks for explaining the salt thing

[@zcvhzd]

Fortune favors the bold, but Victory loves preparation.

[@mayonakasymphony2286]

You will crave whatever you put into your body, a wise man once said. It’s easier for me to completely cut my favorite sugary foods so I don’t crave them and ruin my diet. As soon as I eat a cookie I’ll be craving it for weeks later.

[@lawrence09151]

If it fits your macros…

[@gravewalker34]

Whole grain flax seed bread that i bought has 120 cal per slice but i cant eat more than three slices of french toast of that bread. Its too many grains and seeds that r actually healthy but isnt very enjoyable to chew that much and interrupt even delicious french toast.

[@Wealth.is.Health]

Thanks, Mike!

[@brandonwallick7504]

Awesome Thanks

[@timothyhunt2280]

Okay so I'm like you in regards to being hungrier in the evenings. But missing that first chance of protein synthesis isn't going to affect my muscle building potential?

[@patrickwendling6759]

Thank you . 💪🏽💪🏽

[@cherylaldridge8502]

He is so good and funny!

[@sridharvaishnava9003]

13:47 yes yes 100 absolutely yes

[@LaCuartaButaca]

You need to do some info about Cheat meals, if you can and how to do it

[@osmosinsane9611]

Thanks for the awesome information, just totally blunted at how much stress can carry water in. Its like i shrinked 60 pounds in some 3 months just by DE-Stressing. I lived a HUGE stress, that is 2 years of VERY INTENSE STRESS adding up over and over, with more and more stress, meanwhile i thought *HEY WHY NOT JOG AND DIET DOWN 1500 Kcal!), Worst idea ever, shudve focus on de-stressing at that point, but i was brought in a vicious circle of psychological pain caused by the events. OMG Its Rock from TFR forums btw. Im starting to believe that it couldve worsen over time if i didnt DELOAD that stress before. I shudve know that you existed in that time, wouldve been a great slap in the face!

[@DetailingBreakdown]

Great info!

[@Deciden0w.]

I like diet sodas from time to time but the fact that it can ruin your teeth and the crazy amount of sodium prevents me from really indulging in them like most people

[@kupo5688]

I can't do microwaved food and or chicken all day long.

[@fdhfghfgrhrrth]

Use different seasonings or sauces. Just make sure you count the calories in the sauces. Sweet baby rays makes eating microwaved food more than tolerable

[@jonatanrizo7116]

I have the same issue. You need to find foods that work for you that don’t need to be microwaved. Cottage cheese is super high in Protein and it’s satiating, I mix some sugar free maple syrup and strawberries in there. Also don’t overheat Protien in the microwave, it over cooks it and you get that gross rubber texture.

[@123-d3m1d]

Another great video 🙌

[@stephj1002]

great tips!

[@DoctorBuckshotPhd]

Being a good cook made this shit so much easier for me

[@williamkelly5689]

I just ate a pound of carrots with 50 cals of ranch dressing, best 250 cals to stop hunger

[@cyberexile3507]

"eat bland foods to combat hunger" i think this is bad advice. or at least it doesnt apply to some (if not most) people. it's exactly what i tried to do every time i tried to start a diet last 5 years, and every time i quit less than a week in because it was too emotionally draining to constantly eat like that. not until i started eating healthy, but also tasty and well prepared food that i liked eating, did i have some success with a diet.

[@NickD25]

I was about to say the same thing. Bland foods makes me fall of the diet because I'm thinking "ah not this crap again" and I end up not eating it and cheating. Now if you can offer me an alternative with same macro but tasty I'll definitely eat it.

[@ProFow]

if you eat your own meals and think, oh man i want more, make it taste less good but not tasteless. He's not saying to eat bland foods, just make your foods a little bit blander if they cause you to overconsume or want to overconsume.

[@user-wk5yc7eb7t]

I try to find more anabolic versions of tasty foods that satisfy the craving, and try to stave off big cravings with little treats here and there so I don't feel so restrictive. When I've had a treat when I didn't ravenously crave it, it wasn't even that good and I don't tend to crave it later. I do lean towards Mike's advice though, sometimes I crave the tasty diet foods I do eat and will want to overeat them because they're "safe."

[@Jinchuricki27]

The taste, texture, and smell of chicken breast just kill my diet every single time

[@FearZ211]

I hope he does one for skinny people

[@nikosrosos5180]

D9es being more bloated helps witg fat loss? I remember than in depletion and and ca5b filling was recommended to pump up water supposedly it didn't shocked the body that much

[@LTPottenger]

drinking water burns calories

[@Cam-jx4drgh]

100% with the 6 to 7 diet cokes.

[@Draconic_Aura]

7:50 nah, please don't take the MSG and spices away from me, they are the main thing that allows me to diet

[@dr.helsing3022]

We AA 3 thx

[@Lara77473]

Yes but I'm starving morning and night 🌙. I'm upping my protein

[@meditating010]

oh crap the 10:57 cheat meal and then next day shredded its my story!!

[@gravewalker34]

Mike what do u think of work where i stand for 6 hrs and move around and not lift. Should that be part of BMR or NEAT and how should u adjust that to ur diet. And does standing for 1 hr burn 80-100 calories as i read on internet.

[@abhistraj4284]

Great 🔥

[@JarmamStuff]

Be very careful with purposefully blandind'ening your foot when dieting. It's a great way to speed up burnout. If you like what you eat while in a deficit, for the love of god keep it that way.

[@gitarmats]

I am astounded that Dr. Mike can say a sentence cantaining «nut butter» without going into one of his signature joke rants.

[@TCAPRecipes]

My orange pasta salad is bomb!

[@donutfitness6324]

I get hungry as heck at night so I usually eat around 1,500 of my 2,500 calories after 5pm and don't really eat until noon each day. Maybe unorthodox, but it's a way that I've been eating for 5 years and really allows me to drop the calories as low as needed without major stress or angst. It's also given me the benefit of mental clarity and productivity from 5am to noon.

[@Hello-gf2og]

I find that once I reach around 2000 calories I can only sustain that for 4 weeks or so and still function properly @ 80kg. I am probably 15% bf as well. I can get the abs to show but it starts getting hard to think and recovery is halted tremendously.

[@Anne-cv4ms]

I sooo want your shirt.

[@namasteku6329]

‘Fortune favor prepare’

[@dizzle_p1338]

Nuts are not good for fat loss.

[@williambreeze2659]

Here after the Greg Doucette interview.

[@SG_B4k3dTatr]

"Oh man, I didn't have anything to eat so I ate 5 cheeseburgers" 🤣 Dead 💀

[@issoloko2412]

I am not sure where to ask but does your diet app include Training program or that is a separate purchase?

[@Alacard0malley]

I'm hungry all day everyday all times that's how I got this way

[@EquityCall]

The video that the potato chip industry does not want you to see.

[@tcb5141]

66 years old, lost 40 lbs.. still have the belly fat

[@ranthony2714]

I am currently at 15-17% body fat. Trying to go a bit lower 10 to 12. Anything below 15, I start waking up through the night, have dreams about food and eat in my sleep. Any tips. I usually have a big meal in the evening and have a cassain shake before bed. Still hungry when I wake up. Have water beside me through the night.

[@onandover1]

old reply and i'm by no means qualified, but i imagine it's hormonal issues resulting from a body used to having more fat. You need to remember that our bodies are not designed under the assumption of constant and easy food availability.

[@MSJARELA]

The water retention is REAL. I HATE IT.

[@anthonycampana1105]

“I don’t give a fuck if i get hit by a train I’ll still be losing fat” 😂