How To Reduce Hunger While Dieting

[@SchuyFit]

1:51 Low Calorie Density 2:57 Higher Protein 3:30 Not Eating When Not Hungry 5:10 Higher Fiber 5:44 No Liquid Calories 6:43 Fluid Preload, Slow Eating 8:03 Higher Caffeine 8:37 Reduce/Eliminate High Palatability Foods 12:04 When to Use these Strategies? 15:40 Sample Meals Very helpful video!

[@Psycho-Ssnake]

Thank you for the time stamps.

[@geno5169]

Thank you for sharing this great list!! It seems very helpful! And easy

[@DeadStawker]

He did just briefly mention at the end the one that I have found the most helpful OF ALL which is just drinking a ton of water to keep the stomach full at all times.

[@IkariTheWraith]

"Am I secretly Italian?" The reveal of Dr. Mike Israetelli

[@AndreaAustoni]

Dott. Michele Israetelli

[@RenaissancePeriodization]

(Italian finger wag) - Dr. Mike

[@cyberserk5614]

"What have the Romans ever done for us?"

[@ThriceGr8]

This was unbelievably educational and entertaining. I didnt expect a video like this to land on my favorites list

[@RenaissancePeriodization]

Thanks! - Dr. Mike

[@robertmartin513]

How did you manage to revolutionized the old "dont eat if you're not hungery"? You're a boss.

[@ezn]

Dr Mike: “avoid porn to stay abstinent. No big deal right?” Me: you underestimate the power of my imagination.

[@daniellewitten8863]

Thank you for this video! I have been struggling with how to deal with and control hunger. This video is just what I needed to hear!

[@timothyburrows9622]

Part of the problem is we have evolved to want highly palatable food. Our hunter/gatherer ancestors went after sweet and salty foods because it meant calories, especially when the hunting opportunities were slim. Our bodies haven’t changed much since then so we still desire those foods which are now available all the time.

[@ErikMunozEU]

oats + fruits + low fat Greek yoghurt will be my hunger killer meal du jour ✅

[@hommoassnaager5134]

Thanks for the tips Dr. Mike. I will be using these on my trip to Transylvania.

[@RenaissancePeriodization]

PUAAA!!! (Isn't that what vampires say? lol) - Dr. Mike

[@steveprice9737]

Some things I have found useful. Don't have crappy food in the kitchen, no crisps (potato chips), cookies (er biscuits), jam ( jelly or whatever you lot call it) .. also I make my missus take the bread to work so I'm on the rice instead, bread is my nemesis.. No booze in the house is really helpful. There are some great minimal alcohol beers available now if you crave beer. Otherwise prepping for diet, a stint of 14/10 fasting acclimatises one to a bit of hunger. I'm on less cals now than when fasting and not hungry in the day, apart from morning before breakfast. Enjoying your vids mate❤

[@DJFaNaTiiC]

One big thing for slower eating is using a smaller fork or spoon, or using chopsticks. Not loading up a massive mouthful at a time makes a noticeable difference

[@SB-mg1wy]

Eat slowly with lots of water, and let your stomach "feel" the food helps Cook all of your own meals so you don't need to run and get a burger Also, for sugar cravings, I like making protein shakes with lots of ice and frozen strawberries, so it's thick like a milkshake. Also, Vanilla sugar free or low fat Chobani and whipped cream is delicious delicious

[@Michawk]

I'm very hungry even on a calorie surplus

[@FamilyAubel]

Reset your dopamine expectations. Bland. Yes. I’m still eating bland and I’m so fkn excited to eat my Veggies and sheep cheese 3 times a day.

[@weekendbohemian8497]

Contributing to the algorithm 🎉

[@Mikaeel84]

11:18 your SUPER welcome!!!

[@RubenFRS]

Commenting for the algorithm

[@Mike-uh2gw]

LOL. I'm gonna spank myself right after this huge bowl of ice cream.

[@tomv7017]

no, you're dreamy! 🥰

[@rorymahon8586]

9:15 😂😂😂 got me

[@DavidBaillie1986]

Cigarettes 👍

[@tucon3s270]

Another good strategy is being active and busy and not just sitting around at home after work/gym, basically doing stuff and not even give yourself the chance to think about food

[@1TieDye1]

That gets hard deep in a diet. You have an unbelievable drive to just vegetate. Even something like watching TV can become unenjoyable

[@oWMatt]

I'd say it's not easy or good to keep yourself active all the time. I do my everyday work and gym session, couple of chores aroumd the house & that's more then enough. Once you get deeper into the diet every kind of work becomes much harder.

[@electricant55]

@@1TieDye1 at that point it might just be time for a maintenance phase

[@jht3fougifh393]

​@@1TieDye1 At that point, you should probably seriously reevaluate your priorities, and make a point to consider quality of life. Unless you're competing (or even then), your focus may be off, given the new information about your diet or bodyfat or hormonal limitations.

[@mohamadalsalman2485]

This one's actually underrated

[@Gnomechovsky]

I dont have to make gross food because I have already gaslit myself into thinking that things like pizza and hamburgers will give me herpes.

[@Firesculptor]

Wait, is that how I got em?

[@bhadgyaledds3333]

Wtf 😂

[@glurp1er]

Dieting was easy when I was single. Dieting got harder when I was dating (required social meals). Dieting got impossible when I got children (sugary snacks everywhere). I admire bodybuilders who can watch their family eat pizzas and cakes while they still have the discipline to eat steamed vegetables and a banana for dessert.

[@Rathbun222]

I don’t think bodybuilders would be feeding their kids pizza and cakes. From my experience bodybuilder parents tend to have healthy food in the hosue. Obviously they’re kids and you gotta let them cut loose but I’ve been to doctors houses, meatheads, ETC and I never once (again this is my own experience) saw them letting their kids eat absolute shit

[@Rathbun222]

Atleast consistently eating shit. Birthday parties and what not are no brainers, let your kid eat some cake but hopefully yk what I mean

[@glurp1er]

@@Rathbun222 bodybuilders are not cross-fitters lol. I've met bodybuilders who were fathers, their kids were totally normal kids, not fatties of course but they were eating ice-cream and French fries. Meanwhile their father was eating a banana. I admire this kind of discipline, as a father I couldn't do it. I still take caution in the food I'm eating, but there are so many opportunities to eat sugary snacks that I'm doomed to fail. I'm still muscular, but my body fat must be around 25%. That's OK, I'm at peace with it, sharing food with my family means more to me than visible abs.

[@dougiesview1619]

Sorry I wrote a comment before that was a bit rough, just wanted to come delete it.

[@limari95]

Im German and that sounds like a problem that only Americans have. Sure kids eat candy sometimes, just like adults do. They get some on halloween and christmas and they eat cake on birthdays, but they dont get candy or sugary snacks all the time and certainly not every day. If kids get fed sugar every day that just starts them out on a bad road into adulthood already being addicted to sugar

[@TheRandomR00ster]

Could we get a compilation video of Dr. Mike's analogies? His analogies make my day 😁

[@tboland728]

I think generating fresh analogies is a great sign of intelligence. Not just here but in general

[@augustuscordero8215]

Just watch more videos 😂

[@paulkirk9289]

This needs to be done

[@LAK_770]

@@tboland728 it shows that you understand the thing you’re talking about at a fundamental level, and shows a commitment to actually honestly communicating the topic. It’s easy to throw around technical terms and complicated concepts without really grasping what you’re talking about or giving a shit about whether it’s actually understood by your audience. But if you are challenged to summarize it and produce a simplified model of it, it quickly exposes whatever level of mastery you really have.

[@Savedcitytitan7118]

Absolutely

[@frederickdefeo3768]

Fiber was my issue. I was 341 lbs in February when I started working out hardcore (4-6 days a week) and I have a dog with plenty of energy that needs walking, so I’ve been getting my steps in. I got down to 335, but stayed there for months because I could never get my diet in order. In July, I came around to fiber supplements (metamucil). It legitimately helped me stifle ravenous hunger cravings and desires for big meals, making it easier for me to count calories and make better eating decisions. In those 2 months, I’m now down to 315 and the muscle gains are becoming mildly noticeable.

[@shapesii]

This was 4 months ago... Bet you're fat again lol.

[@FamilyAubel]

That’s in part because hunger pangs are coming from the gut microbiome and they eat fiber.

[@CosaTica]

At what time donyou take it?

[@frederickdefeo3768]

@@CosaTica three times a day, once before every meal.

[@no_limitations]

Strategy 9: eat 2 pounds of casein pudding a day. Should hunger still persist add 1/2 a pound a week. When linear progression of pudding stalls due to diarrhea advance to programs of daily undulating pudding periodization aka DUPP

[@SpaghettiToaster]

What are you talking about, diarrhea is great for weight loss!

[@myhumps2730]

When diarrhea reaches Mach DD proceed to the nearest emergency room 🥳

[@swordofhonor2]

I am SO GLAD I shared this video with my in-laws before I watched the whole thing... thanks Dr Mike. Now they think I'm a bigger weirdo them before....

[@eranmalloch]

lol 🤣

[@1TieDye1]

That’s on you brother xD you know Dr. Mike. It’d be weird if he DIDN’T say something nsfw

[@swordofhonor2]

@@1TieDye1 you are 100% correct

[@LunchThyme]

When you're deep into a diet, you start to really notice how often people talk about food. It's like if it wasn't for food and politics, 90% of the population would be mute.

[@Mello675]

you need to surround yourself with different people

[@danstevens64]

Balls deep*

[@flabio7074]

I would add one strategy that was a game changer for me: address the psychological factors. For example, recognizing the difference between true hunger and hedonic hunger made it much easier to walk away from the snack food. My mouth craves chips, but now I think about how my stomach feels and realize I’m actually quite full. Another is the fear of losing your gainzzz. I used to eat when I wasn’t hungry at all because I was scared of missing a protein feeding. Let go of that and it’s much easier to eat fewer calories. The last one that helped me a lot was just being ok with feeling hungry. It’s ok. We won’t starve or lose all our muscle. It’s ok to feel hungry for a few hours.

[@RenaissancePeriodization]

Excellent points! - Dr. Mike

[@flabio7074]

@@RenaissancePeriodization thanks Dr. Mike! You have the best fitness channel on KZbin by far

[@EmilWestrum]

Agree. Half the time I feel like I'm starving, I'm usually either slightly dehydrated or just plain bored. Drinking a large glass of water and then brushing my teeth works quite well to combat that

[@flabio7074]

@@EmilWestrum brushing teeth is an awesome strategy. I do it right after dinner when I’m craving something and the craving always goes away.

[@sevionmelidan1682]

I do fasts occasionally where I'll go a week or so eating no more than 200 calories a day, and I haven't noticed any muscle loss whatsoever. I'm 6 feet 260 lbs, a bit fat but a lot of muscle. Even my 21 day fast where I took 0 calories per day I didn't notice any muscle loss.

[@MamaSwole]

always great info mike🙏🏻

[@SiriuslyBlack7]

Love your name!💪💪

[@RolandoLopezNieto]

Dr. Mike, were you listening to my conversations? LOL. I just finished taking my monthly measures, and confirmed that I let my hunger sabotage my caloric and macros goals. Thanks for the video.

[@BuffHippy]

“My lack of discipline” FTFY

[@RenaissancePeriodization]

Happy to help! Give these tips a try and you'll likely have better success next time! - Dr. Mike

[@instrumentofinquiry331]

@@BuffHippy Smelly and cringe discipline is overrated, man. It’s about implementing changes that make calorie deficits easy, like the tips in this video.

[@1TieDye1]

@@BuffHippy super smelly and super cringe. Like, he is acknowledging his mistake, indicated an intent and understanding of strategies to change it, and you feel the need to waltz in and be a pedant, just to call him out.

[@germandan5]

I think a big thing being overlooked is texture of food as well. Finding ways to make healthy foods textured in a way you enjoy can make eating healthy foods that much more bearable.

[@rafalzgora]

Point 9 amfetamine ... Point 10 metamfetaminę Point 11 3mmc 😂 That is dark side not roids

[@Magic_beans_]

9:38 - I did this for the final couple of weeks of my last cut. I was already eating chicken, brown rice, and broccoli slaw, but eventually I cut out the sauces too (bbq, teriyaki, or buffalo usually). They were only about 10 kcals each, but without them my eating got a lot slower and I didn’t watch the clock nearly so much to see how far off my next meal was. It sucks to strip those little pleasures out of your life, but it’s just for a few weeks and it paves the way for a more satisfying long-term reward. That touches on another thing Dr. Mike has mentioned in previous videos: keep the fat loss phases short, and unless you’re on a deadline for some reason, get out before it gets too hard. I can do a 6-week diet no problem. The cravings don’t have time to really ramp up, and if they did I know I could have those things in a little while. My metabolism doesn’t adapt until about week 5, so I’m still eating plenty of (boring) food. A 12-week diet is *much* harder. That’s far more deferred gratification, usually deeper cuts to your food intake as progress slows, and a longer post-diet phase where you still have to maintain discipline to avoid too big of a rebound.

[@swiper1131]

Great point on the shorter dieting phases. I was 510 lbs and got down to 235, ramped my way back up to 380 and decided to sustainably lose weight. When I got back down to the 245 range I was so frigging burned out on dieting. I legit dieted for basically 2 years straight to "re-lose" 150 lbs.. I had to just up my calories and sustain my weight for a good 2 years just to feel like I was ready to lose a bit more weight. All that to say, I wanted to lose the weight so I just blasted through and dieted for 2 years but I probably would have had a much easier time, although it would have taken longer, if I had broken it up into 10-12 week bursts with diet breaks in between.

[@RenaissancePeriodization]

PREACH! - Dr. Mike

[@danieltemelkovski9828]

@@swiper1131 I don't think you did that badly. I mean, dude, you started at five freakin hundred pounds. I'm honestly having a hard time imagining how that even looks. Anyway, getting to 235 from there is a phenomenal effort, so even if you could have taken measures to prevent the rebound, even with the rebound, you still lost 150lb in two years, and that remains a solid effort. Imo, the stuff about shorter diet periods - eg 6 weeks vs 12 weeks - is more relevant to people who are starting out from, say, 18-23% bf. Because 12 weeks from that starting point can get you get very, very lean, and life can really start to suck when you're in a deficit at very lean levels. If your starting point is higher than say 23-25%, and especially if your starting point is much higher than that - eg you're extremely obese - then you can definitely afford longer diet periods (eg 6-12 months).

[@Turbo_Tina]

Thanks for reminding me of this! It also helps psychologically by making the process of weightloss less daunting. Embracing the suck for 6 weeks in a time feels a lot more doable than 3 to 6 months in a time.

[@swiper1131]

@@danieltemelkovski9828 Yeah, it's hard to remember where you've come from when you're now at a point where you'd like to lose another 15-20 lbs 😂 thanks for the kind words

[@OGgrinder]

I like that strat of moving some food from the morning when I’m less hungry and putting it at night when my hunger is at its highest….great idea Mike 🙌🏽

[@Street_whys]

Done a lot of fasting. Here's a few emergency measures that can help a little on a diet. - eat in front of the mirror - drink soda water with lemon. - use a lot of spicey sauce to prevent over eating. - grain or two of salt under the tounge from time to time + big water. - black coffee - diet soda - chewing sugar free gum - celery and salsa - hibiscus tea + cinnamon is like mulled wine haha Good luck on that grind guys 😅

[@theivantang]

Why is eating in front of a mirror effective?

[@alexbenzler5327]

@@theivantang when you see a fat piece of shit stuffing its face u know whats up ^^

[@trash3570]

@@theivantangprobably because you’ll feel bad about yourself hahaha

[@godminnette2]

@@theivantang You will become hyper aware of the food you're eating, how much you're eating it, the size of bites you're taking, etc. Maybe not the best for mental health, depending on the individual.

[@danielblank9917]

@@godminnette2 sounds like a shit idea with more downsides

[@AboveMoDeRaTeChannel]

Awesome video! As a personal trainer, this helps add to the Arsenal. But I preach these tips all the time! Keep your protein high and your squats low -Ivan

[@paulwarner5674]

Lots of protein farts are not good in a gym😭

[@maustin325]

This video took some interesting unexpected turns 😂

[@Moose92411]

I found that either a sip of water or a bite of fruit in between bites of my main course allowed me to reach satiation more thoroughly and forced me to eat slower during my last fat loss phase, which really helped, both psychologically and physiologically

[@barryjames73]

Yes this is probably the biggest single thing to reduce the amount of food consumed. Take our time and eat slower.

[@Mikaeel84]

Mike needs his own personal KZbin channel that has nothing to do with fitness education but just him as a person, his thoughts and his personal life

[@theanabolicitalian2285]

When you’re on a massing phase but still need this because you eat like a behemoth😅

[@aliaalifts]

LOL same

[@DC-wo2yb]

That guy was pretty dreamy ngl, you have good taste in men, Mike

[@mcfarvo]

In summary: Mike cuts out hentai when deep into his "40 Days & 40 Nights" fat loss diet.

[@ranggasaktibudiputra1547]

BALLS DEEP into diet the man said 🤣

[@RunkleDunkle]

Balls deep fam

[@Pyhantaakka]

Soups are great for this. First you end up eating slower due to it being hot. Water makes it less calorie dense (assuming you don't add oils...). And you can make it very tasty with spices. And it goes great with some full grain breads that would otherwise be dull to eat. I think this is the reason people used to eat a lot of soups. They didn't have much available but they somehow had to make that small amount to last. If they made it like we do (roasted, fried etc.) it would only last for a one meal.

[@jimrose7167]

Thanks Dr. Mike. I've been doing pretty decent on maintenance and have a new cut starting at the end of the month. This definitely reinforces some of my strategies for success and added to the list. Your content is invaluable. Cheers.

[@marcoechavarria7274]

all of these tips is exactly how i lost 100lbs and it is how i approach my weight loss clients who also want to drop lbs. at the end of the day, build habits and a solid foundation that will carry you to your goals and maintain them.

[@olympic-gradelurker]

I've gone through eating big bowls of veggies and still being out of my mind hungry. It wasn't until I started adding olive oil that I felt ok enough.

[@Entreprenoob]

When Im dieting I just think about all the sick unsolicited nudes I can send to the babes once Im done with my cut.

[@APFC95]

Solid tips! I can personaly vouch for all of these. Altouhg personally i find the diet is very hard at the first two weeks and then it gets easier. Mind you i've been dieting for a while and barely adjusted my calories so it's possible I started with too little calories but i think is more to do with emotional hunger. I think i just need around 2 weeks to adjust to not stuffing my face 24/7. If you are on a journey to lose weight, you can do it! Hang in there!

[@SpaghettiToaster]

Thanks for the great content, Dottore Michele! I've been intuitively doing all of these and, using the RP app, been losing steady for 6 weeks, 3 left to go, currently in a huge deficit, but still doing fine hunger wise. 165 meals at 100% adherence and counting! The app with the macro sliders really is a godsend, it's just so intuitive. So just to make sure, massing straight after a successful fat loss phase is A-okay? I'm worried about putting all the fat right back on if I do this, but the FAQ section of the RP app recommends it. What is the difference between a successful successive cut&mass with no maintainance and an unsuccessful yo-yo diet? Is it just a matter of really going ham at the gym in the mass phase? Thanks again for your great work, this is by far the best fitness-related channels on youtube.

[@silencerbear9347]

4 weeks into a cut and finally had a willpower breakdown earlier today. this will be helpful.

[@danieltemelkovski9828]

Not sure how new you are to dieting/cutting, so apologies if you already know this, but my tip for you is: don't catastrophize it. You haven't ruined your diet. You haven't even ruined your week. It's just one day. It's absolutely nothing that you can't recover from, and quite easily too.

[@jeffbenzos9223]

When i get really hungry during dieting i just drink some espresso and chug water. Works 6/10 times.

[@caseydacasin2678]

Quality fucking info!🐐🙏🏼

[@regenesis5055]

Already gathered and implemented these tips from previous videos. But really great to put them together in this extra vid 😁. Especially the food distribution more towards the evenings was live saving. Nothing is more cruel than starving at bedtime with no calories left to spend

[@RenaissancePeriodization]

It's not just crappy; it messes with your sleep, which messes with EVERYTHING! - Dr. Mike

[@danieltemelkovski9828]

You probably know this, but just to clarify, the point wasn't to shift your calories to the evening specifically, it was to shift them to the times when you're most apt to feel hungry/vulnerable/at risk of pigging out. So for you that time is evening, for me it is within the first 8-10 hours of the day. I can go three or four hours in the evening without eating quite easily, but I feel really crappy if I go that long midday.

[@regenesis5055]

@@danieltemelkovski9828 yes, i got that, but thanks for clarifying ☺️. As egocentric as I am, I only talked about my situation. But I feel for you too! 😉

[@devinallen2886]

Came to this channel for the info stayed for the analogies.

[@markharrikissoon8488]

Popcorn and soup is a must on a cut😁

[@tommykern2336]

Little did I know a video about reducing hunger while dieting would turn NSFW.

[@SiriuslyBlack7]

Bro,your honesty is the main reason I'm here!"Salt and Vinegar potato chips might as well be made of crack cocaine,because even w/o weed I'm downing that sht, and if I'm a little high,who knows how many bags I've gone through?Not me cuz i was too fck3d up!" You're killing me!!🤣🤣

[@ZackcHowie]

Chips are Kryptonite EDIT: Just finished the rest of the video Chips are better than porn confirmed

[@mickfanning93]

I personally disagree with the final point around non-palatable foods. It may work for an individual meal, but long term I think it would push me to break the plan and go for something to scratch the good food itch. I'd prefer to find recipes that hit the other satiation points, while packing in some good flavour

[@chukah9484]

Can you make a video more specifically about end of diet phase and preventing relapse. I can cut but always end up regaining a significant a lot of weight back unintentionally.

[@LauraMC6882]

It’s true… eliminating high palatability foods / meals does reduce cravings. My meals are super bland, they’re just to satisfy my nutritional needs and not my gourmet desires but once you start eating super clean you don’t crave those super savory, sugary, rich meals. And because you’re meeting your nutritional needs, you’re hardly ever hungry.

[@mikke906]

Came here to see how to prevent hunger and got the bonus on how to stop masturbation. Winning! 💯

[@sosborne]

Avoid that thot, Lil Debbie

[@joshmcgee8062]

Can we get a RP contest where the winner gets to eat a bag of salt and vinegar chips with Dr Mike💨 😑🤔

[@RenaissancePeriodization]

I assure you that wouldn't be so fun. I'm a messy eater, and the farts... oh the farts! - Dr. Mike

[@ariskardas]

love Dr Mike’s stuff because it’s just common sense stuff backed up with research. I’m on a fitness journey for 3 months now after 8 years of being obese. I have lost 25 pounds (11kg) and I have another that much to go. I find constant inspiration and information in your free video. Honestly Dr Mike your free material is contains so much value that I don’t see a reason to pay for anything more. Nevertheless I just subscribed for a month just to say thank you!

[@SeuOu]

The expanded members episodes are pretty fun in their own right, but I'm in the same boat, the free content had such a huge impact on me that I started the paid subscription as a thank you. Now I keep it around because it makes a good 'dinner and a movie' combo for me at night.

[@lilguillotine]

Being hungry is unteneable for me while cutting.

[@oliwer1402]

You ever chug sugarfree soda ? Makes me disgustingly full like nothing else does

[@NikomaGrob]

Just start smoking cigarettes or snort some speed you noobs, that's how you reduce hunger.

[@samlewis7339]

Dr Mike is the type of guy who watches porn and criticizes the actors for not using full ROM

[@Easydecisionhardlife]

I have tried keto, fasting, liquid dieting, etc. I tried so many different kind of dieting and yes, it works well for a short period of time but these don’t go long term. When I started to turn back to normal diet then my weight raised out of roof top. As I started to lift weights, I threw away the whole low carbs whatever dietary advice, and because I am trying to gain muscle and have enough energy to lift weights, I don’t cut carbs but increase protein and make sure I have enough fiber intake. Boy oh boy this is the best thing ever, I am able to count calories without feeling depressed, I can be full without feeling guilty.

[@EricAdamsonMI]

Horse$#!+... Unless I somehow missed it, no mention was made of hyperinsulinemia, ketosis or intermittent fasting. If so, you're doing your audience a disservice. I'm not a keto fanatic -- I've done keto for one month, lost twenty pounds. Switched to low-carb for five months, lost another twenty pounds, putting my BMI at 25. Stayed on low-carb for about a year, and maintained that weight without any problem. My most fascinating discovery during that brief stint on keto was that once fat-adapted, my food cravings vanished, my hunger vanished! NOT because I was under caloric restriction (as this was not the case.) Once in ketosis, whatever calories are absent from your plate are supplied by YOU. Ten pounds of body fat will satisfy energy requirements of 1800 calories per day -- for 19 days. Once in ketosis, in fact, cutting back dietary fat will ensure that you burn off body fat more rapidly. The big gotcha: body fat supplies energy -- but it provides neither vitamins nor minerals! So, while keto WILL make your hunger vanish, failing to satisfy those needs -- either from food sources or supplements -- will leave you feeling like crap, and inclined to quit the diet. Actually, "diet" is not the right word. Keto is more properly viewed as a therapeutic intervention. It simply leverages the principle of lowering insulin levels to increase fat-burning. Once fat stores have been burned off, keto only "works" properly, if dietary fat is increased. This could be helpful to diabetics, but for otherwise healthy people, this doesn't seem to make sense. My goal is not to find some lone, "silver bullet" dietary lifestyle. My goal is to better understand nutrition and metabolism, to ensure that I have a well-stocked bag of tricks, to deal with whatever metabolic state I find myself in.

[@tinybarabo]

Ok, something is wrong with me, I will get totally excited about veggies like tomatoes, radishes or snack cucumbers. I don’t need to be ravenous..🤷🏻‍♀️

[@yaafl817]

Salmon with olive oil, broccoli, potatoes & dried tomatoes. High in protein, very filling, ridiculously healthy, tastes crazy good, 100 calories in 100 grams You wanna lose weight and enjoy it? Go for italian recipes.

[@Ozzypomrescue]

So I noticed backpacking cross country.. that clif bars actually make me full for extended periods of time. More so than other protein bars for some reason. I've been able to use them as meal replacements. Eat slowly and drink lots of water with. Cutting calories down significantly without feeling hunger. I've been able to drop weight pretty fast. (I'm also autistic and hypersensitive. My entire diet was basically pb&j and cereal)

[@ArchieCrypto]

I’m doing 3-5 small meals a day. Each one is around 350-500 calories. On days I’m going to be practicing or lifting I’ll eat the bigger ones and days I’m just working I’ll eat the smaller ones about 4 times a day every 3-4 hours and never really feel hungry.

[@JMUDoc]

One I would add is to switch carbs out for protein and fats - carbs make me want more carbs, but the same doesn't apply to fats and (especially) protein.

[@Patricksele750]

Hi everyone, I’m really trying to take weight loss seriously and ease into it. Right now I’m just tracking food and not being too restrictive on calories because I want to get used to it. I do try to still be mindful of how many calories I eat. I realized that I could easily eat 3,000+ calories a day and still be hungry, part of that is because the type of food that I ate. How do you guys stay full when you restrict your calorie intake by a big amount? I’m 21F 5’9 250lbs so I’m trying to do about 2,200 calories a day before I restrict even more but when I do follow that I find myself really wanting snac

[@waragainstavg]

My hack is eating the healthy version of what I’m craving. Sometimes the cravings are signals your body is missing/needs something. So an example would be if I’m craving something sweet, I’d reach for fresh fruit instead of sour patch kids.

[@authines]

Are caffeine levels based on a person to person basis? I thought 4-500 mg was the daily max. I feel like I’m going to have a heart attack if I go over 200 😂. Obviously a larger person could probably take more I guess.

[@cathystreet73]

Can we talk about Aspartame.... Also.. a video on kidney health and animal protein...I would love your scientific take.

[@irock58]

For me, I tend to not be hungry in the morning. But I do like coffee. When I realize I’m hungry, I’m actually starving, then I stuff myself full. If I would have avoided the caffeine, I would have noticed my normal hunger cues earlier and ate a lot less. So, just fyi. Sometimes you need to properly time your caffeine intake.

[@DarknovDono]

For at least, reducing or eliminating high palatability foods doesn't work at all. I don't have enough self-control so when I eat something that I don't really like that much, even if I'm full already, I crave junk food immediately, I crave sugar soda for the rest of the day. What worked for me was making low calorie density and high protein foods as palatable as possible while making sure that it's physically impossible to eat more of it. Chicken breast sous vide, leafy greens and veggies with high protein 'sauce' like skyr, tomatoes, etc. really make my cravings go away and I love the food too!

[@unitedintraditions]

I'll add one...stop smoking weed. Let me clarify...when I smoke weed and just lounge on the couch and watch a movie or just sit back the munchies kick in hard. But keeping busy after smoking weed helped me. Go for a hike out with friends playing guitar in my band...keep busy. It worked for me

[@SerratusAnterior]

my best tip for fighting hunger is distracting yourself, have some water andwait for 10-15mins and half of the time, it fades

[@atlas3761]

can you put a trigger warning on :26 to :32? I came to reduce hunger and instead i am salivating

[@supermanjekar]

I am hungry always was hungry also on bulk while 4k cal also now on diet on 2.8k cal. even hungry after postworkout meal which is biggest of the day, i m hungry even if i eat 400g of chicken with 100g rice and veggies which goes to around 800cal but cannot eat more in one food :D reason is cardio that maybe i should lower

[@geno5169]

I fast between 18 to 24 he’s! Yeah I get hungry! I just drink A lot of water! Try to lift more while fasting! I’m trying to get lean! Where planning on going fo the beach in August!

[@werdwerdus]

Next video in my queue: Penguinz0 _"I watched the same porn video for 2 years"_

[@ALHat22]

For me sugarless gum!! And cigarettes 🚬 hahahha😂 but it worked. On a serious note I will eat until satiation, not really full and not hungry. Also, if I am hungry I will have a small portion of something like a granola bar or fiber bar.

[@Mikaeel84]

9:01 your welcome

[@devanneuenschwander6004]

I appreciate the thoughts in this, I’m not arguing with Doctor Mike AT ALL, but some of these strategies just sound so irrelevant to an obese person, lol. Like, if I could eat healthy food that didn’t taste good, I wouldn’t be this big. If I could diet hard enough to have multiple days of poor sleep, I wouldn’t be this big. Is there a version of this video for people with significant weight to lose that aren’t good at controlling their eating? Or do I just need to try reaaaally hard, like the 40 other times in my adult life that I’ve also tried, but harder.

[@jacquelineohayon507]

One thing that I learned was to avoid foods that taste super good. We constantly hear "you don't have to cut out your favorite foods" but I think I see my own failures when I take "cheat meals" too far. When I hold the reigns during a cheat meal and don't have addictive foods (for myself), I easily adjust back to my meal prep. Thank you for this tip. I know it will be a massive game changer for me.

[@snowy8926]

Let’s fucking go finally someone appreciating salt and vinegar chips!!!

[@thiago.assumpcao]

I applied all these strategies from the get go. Had some massive cravings early on in the diet but as time passes it just got easier instead of harder and I can maintain the diet as long as I want. I used a target loss of 0.5% body weight per week. So far I lost 7Kg without any hunger while at the same time building significant muscle.

[@nicole07700]

It is helpful when you allow yourself "unhealthy" food in moderation. Reduces cravings.

[@funnyriverred2501]

Salt and vinegar chips is my favorite and those damn Tims jalapeno chips... fuck they are good! I would rather have chips than sweets any day!

[@HeavyMetalGirl23]

Has anyone ever told you you look like a jacked David Dramain? Lead singer of Disturbed lol (It's a compliment) 😊

[@ManiakGear]

The worst is the over compensation. Like, let me take two servings cause I don't wanna eat this and still be hungry cause then I'll have consumed these calories and it was for nothing cause I'm still hungry. Then after you're over full and you can't take back your horrible mistake.

[@jasonbeck6020]

Love this man - I will meet you soon Dr. Mike - Thank you for doing what you do my man 💪 awesome content always ☝️🏆☝️🏆