How To Do A Calorie Deficit Diet

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Eric Roberts

Күн бұрын

Пікірлер: 164

@StarsStars714 3 ай бұрын

What are those high fiber favorites?

@ericrobertsfitness 3 ай бұрын

Kiwis, raspberries, blackberries, chia seeds, oats, potatoes, avocados, bran cereal, high fiber bread

@TyrillCelestine 3 ай бұрын

@@ericrobertsfitness🙏🏿🙏🏿

@TyrillCelestine 3 ай бұрын

@@ericrobertsfitnessgoing grocery shopping today 🙏🏿🙏🏿🙏🏿

@ChristeneDelacruz2014 3 ай бұрын

Berries, boiled unsalted beans, psyllium husk, rolled oats, sweet potatoes

@Barbara-q3h2e 3 ай бұрын

Thank you@@ericrobertsfitness

@khalilwilson2586 2 ай бұрын

Another thing that helps me stick to my diet is drink a full glass of water before you eat each meal. The liquid will help you feel fuller. Plus it helps with your hydration levels

@AlreadyButtercup 20 күн бұрын

I love your coaching style. It's straight to the point, clear, no frills no fluff. At this point I don't need my gym membership

@K.I.R.B. 3 ай бұрын

Thank you for always giving good content Eric! Been following you on here and TikTok for a while and it’s helped me lose almost 30lbs and gain more muscle! Keep up the good work! 💪🏻🙏🏻

@JasonMordis 3 ай бұрын

another thing is just getting used to smaller portion sizes. 3 burgers won't fill you up if you are used to eating that much, but adjust to 1 and it will fill you up after a few days of getting used to it.

@brucedickinsonbutnot 3 ай бұрын

The power of fibre and protein is amazing! One of my favourite breakfasts is a cup of YoPro yoghurt, a banana and Hi-Fibre Uncle Tobys instant porridge! Keeps me full for hours for only 360~calories

@ccic1855 3 күн бұрын

Awesome! I totally agree. Thank you very important video! Please keep them coming. Have a great day.🌈🌟

@reut0094 3 ай бұрын

This man knows what he's talking about. I work in metabolic syndrome, and so many people skip breakfast and eat 400 cal worth of protein bars and baby carrots all day, and then they hit dinner and are STARVING (obviously) and eat things like chips, cheese, and other high calorie foods because they are starving. For the love of God, eat a real breakfast and lunch with lots of fiber, your body will thank you at dinner!

@MidnightWalnut 3 ай бұрын

I have metabolic syndrome and i actually just did intermittent fasting (OMAD currently but 16/8 before) with a keto diet. Lost 25kg in the first 6 weeks and my blood tests came out better than ever. Personally, I think a large portion of people’s eating habits will be from their lifestyle. Some people get stressed out at work and they need to munch on something to relax and get through the day. I have some days like that recently hence I stopped with my Keto for the meantime. That said, being mindful of when you are eating will always be my top advice to anyone starting to live a healthier life 🎉

@mv8853 3 ай бұрын

He does not. You like him because he agrees with how you diet. I always hated breakfast & you might overeat by eating fucking oats but not with a nice steak & omelette.

@ashunotaku 2 ай бұрын

@@MidnightWalnutI just started Omad after intermittent fasting for about 19+ hours on average for months now. Noticed my weight loss was getting slower so I’m hoping OMAD can speed it up a bit

@dogago6846 2 ай бұрын

A protein bar is like 200cal and 10g of protein it ain’t all thst

@ashunotaku 2 ай бұрын

@ a person can eat more than one protein bar. I think that’s what og’s comment was trying to say

@ilzuab8467 3 ай бұрын

Listen to this guy. The reason so many people gain weight back after running a high deficit, is because they are starving every day while in the deficit. I am by no means a sports person, i was pretty overweight (about 20 kgs above normal weight), and still am about 10 kg too heavy. I have been in a deficit for about 10 weeks now, lost 10 kgs (or about 22 pounds for freedom people) and never had any cravings, felt very hungry and in general feel great being conscious about what it eat. This is coming from someone who previously couldn't keep any diet bc of severe cravings. Know your body, and play it right. Tea, gum, coffe high density food like skyr, salads, chicken breasts. It keeps you stuffed, has grest macros and tastes good if prepared right. And you gotta cut out the high caloric foods. I know it sounds bad, but it will actually make the journey easier because you are a lot less hungry sll the time. And also: try to not think about eating ahead of time. Think about only when you are about to eat or cook, it's gonna be a lot easier to restrain yourself then.

@LastPackMagic87 Ай бұрын

Speaking truths! High protein, high volume, low calorie!

@ninocrispatino-xt5rq 2 ай бұрын

Wowwww.. this advice has been helping me a lot. Thanks so much!!!

@bossjihyo2276 16 сағат бұрын

I'm thinking of going low carb again, but this time getting orlistat to get rid of part of the fats I eat. I believe thats what messed up my calorie deficit the first time around (healthy fats like egg yolks, yogurt, coconut milk, avocado and especially almonds because they'd help me feel less hungry)

@arbsan8366 3 ай бұрын

This all makes simply sense!!🙌

@Barbara-q3h2e 3 ай бұрын

Great advice...Thank you, Eric.

@adancy7579 22 күн бұрын

Good advice bro...

@francescafrancesca9872 Ай бұрын

You are totally right. The fiber is whats most filling.without it i notice in STARVUNG always haha..

@chrisa.sanchez2645 3 ай бұрын

Thanks for the tips ☺️

@ChairBear56 2 ай бұрын

Thanks! Really enjoying your valuable information..💪💛

@slickgaming810 3 ай бұрын

I eat once a day and fast till the next day and it’s worked for me. I eat low carb high protein and I’m in a calorie deficit every week.

@9929kingfish 3 ай бұрын

yes, prioritize the protein first

@oddinary30 2 ай бұрын

What’s your opinion about fasting for fat loss?

@bwink23 Ай бұрын

I lost almost 30 pounds in 7 weeks eating carnivore diet...tons of steaks, beef. Very little carbs. No exercise...not even walking. I don't get hungry, almost never. I eat because I know it's necessary. Best decision ever. This way of eating is far more sustainable than any other diet. Satiety is easy to achieve and sustain.

@KR-kf7fy Ай бұрын

I tried carnivore for two weeks, it was one of the worst two weeks of my life lmao. So, it doesn't work for everyone, but I'm glad it worked for you.

@JolinHard 2 ай бұрын

What about waiting til 1pm to eat?

@123FireSnake 2 ай бұрын

Honestly all most people need to know is if it's something fresh or reasonably lean meat it's basically impossible to overeat on it. Naturally occurring stuff is just generally speaking not calorie dense enough. And even if you over eat on these you likely did overeat way more before so you'll still lose weight, which will downregulate your appetite leading to more weight loss and so on.

@AsapKimchi 2 ай бұрын

I eat once every other day and i do not over eat its all about determination and mental strength either you got it or you can achieve it

@StarsStars714 3 ай бұрын

Awesome all around!

@jimmski9908 2 ай бұрын

Bro, how tall are you?

@PrideofJefferson 3 ай бұрын

Smart advice.

@aobembe97 Ай бұрын

Straight facts

@hexmaniacciaran 3 ай бұрын

my go-to breakfast is 40g of Bran Flakes, 20g of flax seeds, milk, and a banana - it clocks in at 15g of fibre, across roughly 400 calories.

@deanskidmore4495 Ай бұрын

dump the cereal its sugar shit ask Eddie lol

@neptb2007 17 күн бұрын

My macro 35% protein 55% fat and 10% carbs doing about 12000 steps a day on average eating between 1700-1900 a day does this seem like a good plan for fat loss??? Help any suggestions welcome

@Konikl 3 ай бұрын

Low carb tortillas and bread are the best for high fiber

@tangoblue 19 күн бұрын

This is all excellent stuff, especially the eating every 4 to 6 hours. That approach is basically just in time vitamins and nutrients for what you need them for. Listen to what this guy says and not the flyby night Christian Bale weight loss wannabe types online.

@ashunotaku 2 ай бұрын

I love eating broccoli for fiber 🥦 I’m Filipino and we have a popular dish called Sinigang which is a sour soup full of meat and vegetables and my dad likes to load it up with broccoli. Ish gets me reallly full in minutes

@NekoLeo7 3 ай бұрын

Im not tryna be religious or anything but as muslims, in Islam, we are taught to eat when we are hungry but not straving and stop eating before we actually get full.😁

@jimmski9908 2 ай бұрын

As a Christian, I think that this is something that needs to be taught in our culture as well. As-salamu alaykum

@lissyniña 2 ай бұрын

The fiber guideline is at least 25 G of fiber a day and all the way up to 50 if you can tolerate it. Protein is yes very important fiber is tricky because if you do a lot of higher fiber but high carb foods you going to have blood sugar swings during the day that make you hungrier. So pair a fiber-rich food that contains carbs along with a little bit of protein is the ideal

@sentinel8060 2 ай бұрын

That goes only if you have diabetes. People who are healthy shouldnt worry much. Also, foods with high fiber dont spike your blood glucose that much because of the fiber.

@JohnnyBoy-sy8jt Ай бұрын

Fiber is the real trick for real. Fava beans are high in fiber and protein, 100% recommend

@7hills812 29 күн бұрын

Can’t go more than 4 to hrs without eating? Insulin resistance bro!!

@Ajitkumar-mh7fo 3 ай бұрын

Carnivore diet is good⁉️ I have less than 30 g of carbs and 200 g of protons with 65 to 70 g fats

@LUL69214 3 ай бұрын

fasting does fix the feeling of starving after not eating for 4 too 6 hours I know its not for every one but its facts it works for me but you have to get used to it it takes around 1 too one month to reset your hunger

@silenceyang6980 Ай бұрын

25 pounds in nine weeks is over 2 pounds lost per week, close to 3 pounds lost per week. This is impressive, especially as a short guy, since to lose 2-3 pounds a week basically means i can legit only eat 500-1000 calories every day which wouldn't even satisfy my basic needs for protein, fat, carbs, and vitamins

@cjojay 3 ай бұрын

Do you know much about PCOS recommendations?

@TravelingThruLife 2 ай бұрын

Can I have the before photo pls?

@Christine-yy1ip 3 ай бұрын

The fat and fiber move is essential it works

@moniquestevens9709 3 ай бұрын

How much complex carbs per day?

@TomUnger-k1d Ай бұрын

You are good-looking guy ❤❤❤❤❤❤

@Raysonet 2 ай бұрын

If I fast 20 hours, I'm ok. If I don't eat every six hours, I am ravenous with a vengeance

@darkwulf2k 3 ай бұрын

Got any good high fiber, low carb foods. As diabetic, it present some tough dietary challenges.

@PEMDAB42 Ай бұрын

Hey, genius, how long does your doctor recommend you sleep for? Because I guarantee it’s over 6 hours, and I know you aren’t forcing yourself awake at 3 AM to get another meal in then going back to bed for 3 more hours.

@christyg1236 Ай бұрын

Is fake fiber, like the one in fiber one cereals/bars and inulin in protein bars and low cal candy digested the same in your body and keep you as full as fiber from berries and natural foods?

@screwmatrix 17 күн бұрын

I do OMAD on keto and i dont overeat. I still eat 400-600 calories. Thats it.

@moniquestevens9709 3 ай бұрын

How much complex carbohydrates for 1400 calorie d?

@ww7988 3 ай бұрын

I LOVE THIS GUY! NO, seriously, I really do! Lmmfao,

@AutistikWaldo 3 ай бұрын

That doesn't work for me because when I was 426lbs I'd eat an entire pizza hut big box then an Alberto's platter 4-5 hours later. I'm 254 now and I'm never really hungry anymore. I eat to survive. And it's one huge meal or two large meals every day.

@TheFrierenLolibabaLover Ай бұрын

I'm on a water fast and I'm not hungry due to this one trick: my body is eating itself!

@jensrasmussen6814 3 ай бұрын

And how much of your loss was muscle mass and what kind of nutrition is it that you bring into your body? You’re not serving you

@LilCraftyNook 3 ай бұрын

Yes!!🙌🏻

@wadicals73 3 ай бұрын

Protien will make you more full. Eat meat, eat whole foods.

@nicholaszuazo183 2 ай бұрын

I thought you were supposed to keep it balanced with your carbs and protein

@suveerz7161 3 ай бұрын

Damn bro ur arm at the end is crazzy

@Sinner.16 2 ай бұрын

So you was on a week deficit of 8550kcal

@mbird01 25 күн бұрын

Fiber doesn't work for me. That's why i go, Beef butter Bacon and Eggs, when i want to lose weight

@nicolemathay749 2 ай бұрын

I eat every 3 hours and set the timer on my watch

@TeaSpillingTV 3 ай бұрын

To true about over eating i no what you talking about on that.

@syyner1748 7 күн бұрын

Problem is I'm an extremely picky eater and don't like most healthy foods...

@SeFu2006 3 ай бұрын

Yeah I noticed that if you eat little meals you’ll do better keeping your hunger “at bay”

@Hyper_Vyle 2 ай бұрын

25 pounds in 9 weeks is insane

@baddie9684 3 ай бұрын

couldn’t be me, i just restored my metabolism and i eat 3.6k avg at 120lbs 5’5

@fubagaming5780 17 күн бұрын

I eat about 30-40g of fiber but still starving 😅

@nehajain561 13 күн бұрын

Okay but 25 lbs in 9 weeks (while not getting hungry) isn’t realistic unless you just got done bulking for a few months or you are really overweight to begin with.

@Hex3d-v5y 3 ай бұрын

700 kcal a day and didn't feel hungry I've eaten beans fruits and tuna

@TruthsSake 2 ай бұрын

Finally. This guy gets it. Fiber is actually the most satiating! Protein is a close second. I’ll add a few things too: When it comes to satiety, the food matrix of given foods matter as well. For example, not all proteins are equally satiating. Soft proteins such as egg whites and yogurt will be less saturating than harder textured proteins like chicken breast or lean fish or lean meat. I would highly recommend looking at the satiety index list of foods. In short, some of the most satiating foods include: For protein, lean white fish, lean poultry, or lean beef is more satiating than whey, diary, eggs. For whole food fibrous carbs: potatoes, oatmeal, beans, oranges, melons, berries, etc. Booed Potatoes are actually the most satiating foods on that list. Even more so than any protein food. Most of my weight loss foods consist of one of these harder textured lean proteins and fibrous carbs. Add greens to make more satiating if one wants to as well. Fat just slows digestion so it does aid staying fuller longer, but it’s less important than fiber and protein. When cutting I focus on fiber and protein mainly. More band for my buck. You can also add oat fiber to your protein shakes which adds virtually no net calories or bad taste but will keep you fuller longer. It’s cheap when bought in bulk especially. You can add it to recipes to make it more satiating as well.

@louisesantaniello1855 3 ай бұрын

🙌🙌🙌

@cheshire_skatkat9093 3 ай бұрын

The minute I saw oatmeal I was like NOPE.

@alanraza2570 3 ай бұрын

He's giving people horrible advice lmfao

@richardbeattie9799 26 күн бұрын

Ignore the positive comments!

@CosmicawarenessCitizen 3 ай бұрын

Depends where you get your protein lmao. Meat and eggs will definitely keep you full for longer

@Abhereforyou 3 ай бұрын

Hey I do intermittent fasting for 16 hours and eat between 8 hours window fasting keeps me energetic and eliminates me from munching on snacks

@manifest6377 3 ай бұрын

not enough fiber.

@pantsonfire2216 Ай бұрын

That’s all better advice than 99% of what the other fitness tube influencers are saying. KSS keep it simple stupid

@philmccrakin9782 3 ай бұрын

I'd take the body on the Left lol

@dreytonstrickland6302 3 ай бұрын

Still looks better than any obese person on the face of the Earth 😂

@susant8555 3 ай бұрын

Me too

@mnemo7096 Ай бұрын

20 grams of fiber is kinda low. One can of legumes is around 20g fibre and 20g protein, so get ur legumes down ya

@celestialveins 3 ай бұрын

So far only the carnivore diet has kept me full

@BellaEstrella7 3 ай бұрын

So trueee

@Healthhub23 7 күн бұрын

I get much more full on protein. Everyone is different.

@argus4ever 3 ай бұрын

25 lbs / 9 weeks = 2.75 lbs a week 2.75 lbs x 3500 kcal = 9625 kcal 9625 kcal / 7 days = 1375 kcal You were in a 1375 kcal deficit daily for 9 weeks?

@nichtsistkostenlos6565 3 ай бұрын

Some amount of that was likely water weight

@someone8323 3 ай бұрын

He’s a tall man so his caloric needs would be much higher than a short woman. I’m sure his BMR alone would be close to 2000 if not more. He’s also highly active and has a lot of existing muscle mass which will significantly increase his resting metabolism. So it isn’t unrealistic for him to achieve this deficit. He would just need to cut back 500 calories on top of his regular workouts. But the system is rigged against us shorter women who are sedentary and without muscle mass lol. Some of us cannot eat over 1200 calories to lose weight even at a slow pace.

@theoneandonly1158 3 ай бұрын

@@someone8323 You have to workout in order to burn the excess fat. Walking. You HAVE to work out in order for us short girls to lose weight. You will get to 500 calories and lose your muscle before you see any results at sedentary. Plus who wants to be that lazy. The longer you stay at 1200 the long it takes to reverse diet. After your calorie deficit, you also have to slowly introduce food back to maintenance. You cannot stay at a deficit all your life. Your metabolism will become sluggish.

@someone8323 3 ай бұрын

@@theoneandonly1158 I agree but real life doesn’t work like that. Some of us have to clock in 12 hour shifts, we have to cook healthy meals and we also have kids. So working out everyday isn’t very realistic for a few. The best next course of action is eating less calories or doing OMAD or something like that.

@Iamyl4 2 ай бұрын

I thought in another short he said his caloric deficit was between 500-1000

@alexbarbucristi 13 сағат бұрын

eating like that is expensive

@sheeeshesk 20 күн бұрын

Ice Tubig😭

@1s_that_a_j0j0_reference 3 ай бұрын

I’m a tiny woman so I can’t relate lmao. 1100 calories max per day. If I want to eat a little extra on the weekends, that’s 800ish per day. I watched you eat almost that for breakfast in this video lmao

@theoneandonly1158 3 ай бұрын

No matter how tiny you are, look at the Hobbits, you need to eat more. Not even my son eats that and he's 9. Weight train. Do cardio sometimes. Us short girls have to train and eat different. This calorie deficit only works for us a little. Otherwise, we'll end up with 500 calories a day. Out fat loss takes longer also.

@Iamyl4 2 ай бұрын

Okay so if you can’t relate than clearly it’s not for you, no? He’s a lot taller than me at 5’1 but I weight 158 pounds. I’m mostly muscle though and workout 4 days a week. I eat around 1500-1800 calories when I’m in a deficit

@redrubies5000 2 ай бұрын

Cute Fella

@rickysharma2160 10 күн бұрын

Starving is people/kids in impoverished countries you not eating for 4-6 hours isn’t starving

@acidspaz4252 2 ай бұрын

Or just eat only meat. More healthy...

@amayreka 3 ай бұрын

Yeah im broke i can't buy all that stuff

@AllWorldBeautiful Ай бұрын

I fast 23hrs every day. My stomach has adapted to smaller portions overtime, thus I don't over eat on that one meal.

@thoughtspiration 2 ай бұрын

Losing 2.7lbs/week is unhealthy.

@jimrockford6951 5 күн бұрын

This guy doesn't know what he is talking about. Carbohydrates are 100% sugar wrapped up in a package the body has to open up. Sugar and oxygen both create massive oxidative stress on our cells, and they damage our mitochondria, which isnthe brain of the cell and controls cell division, when these mitochondria become damaged, they make mutated cell replication which are cancer cells. If you don't eat carbs, your body will turn fat first, and then protien into glucose, which is the only energy our cells consume, yrs every cell. This is why weghtloss occurs, and your not causing the massive oxidative stress to your cells, thus you live healthier. Man was never meant to eat grains, these food are for livestock, then we eat the live stock. Along with some fruits and veggies, stay away from yellow bananas, they have the same level of fructose that a Coca-Cola contains. Now would you drink a coke for breakfast? Instead, eat them when they are green, they have almost no sugar, which is why people don't like green bananas, but the part of the banana that will become sugar as it ripen, well this is resistant starch before fully ripening, these resistant starches are insoluble, and makenit to your intestines and feed your gut biome. My method is to eat a green banana around 12 pm, then chose it down with an antianflamitory tonic of tumeric, ginger, and whole lemon, with Cheyenne, salt, pepper, and honey. Then I drink Kiefer right behind it. Also make your own Kiefer that crap in the store is a processed food. What happens is the banana gives me those amazing nutritional boost, while the resistant starches feed the gut biome, the tonic has some nice particulates of fiber that also make it to the guy, then the Kiefer comes down behind them and replenishes billions of new bacteria and yeast, to both grow new colonies of microbes, and to feed the already existing ones. After this all the body needs os meat, eggs cheese, salad, and berries. Inflammation is the driver of all autoimmune diseases, and it also damages the organs and systems of the body on a cellular level. The outside of the body says nothing about the health inside the body. Why do you think body builders cannot live past 65.