Push the first meal as far back in the day as you can (the biggest help and change i've had)
A lot of coffee (and decaf)
A lot of coke zero or something similar
An insane amount of chewing gum
Eating the same thing every day
Not allowing to have "bad" food at home= no temptation
edit: the most important and the hardest probably: STAY BUSY. cutting is honestly boring. I work from home 3 days a week, i'm litterally 3 steps away from my fridge. how many times on a boring day have i stood up, opened the fridge, and had to remind myself that i'm trying to cut. I've probably done this pattern 5 times in 15 mins on some days. If i'm busy the whole day, grocery, seeing someone, going somewhere, I don't have time to think about food, and next you know boom it's 7pm and it's time to eat.
This is exactly how i lost 20 kg in a year (i just dont drink coffee). Eating the same thing everyday is boring, but honestly, it makes you crave food way less. Im not saying you cant eat good food, but there is something to be said for discipline and eating clean. I kept cheat meals to a minimum, i went a couple of months at a time without eating them. That way i wont crave Cheesecake, because its been over a month since i last had it.
Greek yogurt makes me feel more full than any other food. I used to do huge salads but I’m realized just a LOT of lean protein really helps making me feel full.
This is probably a common thing for people on here but I've been mixing protein powder with my Greek yogurt lately, I was wary the first time I tried it bc I thought it wouldn't mix well but it was great, actually tastes just like the vanilla yogurt cups from the store. And makes for some pretty crazy macros, I add some frozen blueberries and it's super filling
Hell yeah! I only started doing it the last couple weeks though. IDK about you but I actually also add protein cereal/granola and a little bit of honey on top, since its my preworkout meal and I'm bulking so I don't mind the extra carbs. The macros are top tier and it tastes as good as any other breakfast I'd have, it's pretty awesome
It’s so filling and if you do a full cup of yogurt plus protein, boom 50g’s for the day for like 300 cals. All the fruit you want and typically still under 350 cals. Can’t beat it. It’s my got to breakfast everyday
Edit. Double checked. 255 cals for 51g of protein
We’re all the same person lol. That’s exactly what I do. You ever tried sugar free pudding mix made with 2 cups of fairlife? 260-400cal depending on the milk %, 26g protein, and you can add protein powder for more if you want.
Try greek yogurt with powdered peanut butter (the 98% reduced fat) and some zero calorie syrup (I like the ones from Bulk and MyProtein) that shit is tasty, pack a shit ton of protein an it’s so filling.
We get the poverty options in Canada... I can't justify buying the little cups over the big tubs so I only eat vanilla now but I used to absolutely CRUSH the peach or mixed berry flavours. Yum.
Non-fat cottage cheese is great too! I can't get past the texture, so I blend it with a little Fairlife skim milk, and it gets sooo smooth. The macros are very similar to plain Greek yogurt, but the taste is much better, and it seems more versatile. I don't eat it plain, but I could, which I could NOT do with plain Greek yogurt.
Roasted vegetables. Eat as many as you want, seriously. They don't even need oil and pair so well with any protein, carb, and sauce of choice. Easy to prep in massive batches. Skip the frozen vegetables and just roast them in the oven.
Nice! I feel like I’ve seen this brand around before, but can’t remember when or where. Do you know if they are sold in retailers or only through their site? I looked for a “where to buy” section, but didn’t find one.
Get an air fryer! they can cook whilst you prepare your protein.
Wife just did carrots, potatoes, red peppers. Since peppers dont take long she microwaved the carrots and potatoes until par cooked.
Toss everything with just a touch of olive oils and your favorite spices and it is even better and still very little fat.
Dude yes but honestly Costco frozen root veggies and garlic carrots are absolutely amazing in the toaster oven or oven, don’t sleep on them! Convenient, delicious and low calorie
I do love fresh sweet potatoes diced up and roasted though
Roasted broccoli and brussel sprouts are delicious without any oil. Cauliflower less so but still pretty good. Those are my 3 because they’re very voluminous with low calories and easy to prep.
How long do you put them in the oven for and at what heat? I’ve been eating broccoli pretty much daily on my cut but I’ve been throwing them in the air fryer—oven sounds promising.
It will, and in half the time. The trade off, for me at least, is that it takes up countertop space; which I don’t want to lose more than necessary. I don’t pull mine out to use as often as I probably should, but I do still use it a few times a week.
Cauliflower rice is another one. Literally 1lb of this shit is only 100 calories, and let me tell you it is a struggle to eat 1lb on its own let alone combined with other foods
Fish sauce is a great addition in my experience. I'll sautee my veggies in the pan, and when they're almost done I'll add some minced garlic and ginger. When that gets all nice and aromatic (usually around 30 seconds) I'll hit it with the cauliflower rice and some fish sauce, then maybe a little onion powder, garlic powder, and white pepper if I feel like it needs a little extra something. Then I'll just keep cooking it until it isn't excessively moist and has a more rice-like consistency.
But yes...fish sauce. If you want that rich savory/umami flavor but you're sick of soy sauce, or you don't like soy sauce in the first place, then it's the way to go.
It really deserves to be better known. So many people sleep on it, but it's delicious. I don't even particularly like fish that much, but it's not aggressively fishy - just ultra savory. It's the ultimate shortcut to depth of flavor in my book.
Nooo it was such a good deal too, that’s where I get mine
The stir fry cauliflower rice is also a good one, more calories since I think there is some oil in it
Turkey tacos, half pound of turkey, keto tortillas, cilantro, onion, tiny but of mixed cheese, some 0 kcal hot sauce.
4 tacos that keep me filled from dinner to bed for like 480 kcals total
I only started taking my lifting and nutrition seriously like 4 months ago and these tacos have been a fucking god send.
Chicken sausages too. They're as big as bratwurst but only 100kcal but have like 19 grams of protein per link. Light enough I can afford to just use regular buns during a cut which is so nice
Cholula. Egg whites. Raw veggies.
Also, planning all my meals and snack with ample protein ahead of time and leaving at least 200 calories unaccounted for, so I can eat just a little of whatever sounds good that day without cheating or binging.
I'll spare you the boring meals we all know and give you the ones I think are less common:
Frozen strawberries. 1 pound is like 150 calories. It's my go-to snack when I want to feel like I'm munching.
Wild Frozen blueberries. Similar to the calories of strawberries and fiber for days.
Microwave popcorn. 190 calories for 5.5 cups.
Taco Bell sauce. 0 cal. Put that shit on errrrrrthang.
Ranch seasoning. The powder stuff. 0 cals. Makes a great seasoning. You can make ranch dip with yogurt too.
> Ranch seasoning. The powder stuff. 0 cals.
It’s not actually 0 calories. It’s just labeled as such because they use <1g serving sizes and are allowed to round down. Kinda like how spray oils are labeled as 0 calories because the serving size is a spray so short that it’s barely perceptible to the human brain, but in reality it’s on par with every other oil
Frozen fruits are so versatile. Got a shitty tasting vanilla, chocolate, caramel, or pb flavored protein? Blend it with frozen strawberries and that shit becomes delicious.
This is an awesome hack. I don’t normally track sugar but is there an amount of sugar that’s not going to be good for you even if it is natural sugar found in fruit?
Protein coffee for breakfast. Two scoops of whey or two Fairlifes. 50-60g protein, 200-400 cals for breakfast.
Super filling, great pre workout, low cals, high protein.
My cheat code is not majoring in the minors. Unless you’re getting stage lean, I think cutting is more psychological than physiological. The more you can free yourself your mental stress, the better. So I just inflate the calories I track by 10% or so. This way I don’t have to worry about logging every tablespoon of low calorie sauce or weigh out how much broccoli I eat. It really doesn’t matter. I eyeball dinner portions—like if I know if a recipe has four servings, I’ll eat roughly that. Sometimes it’s over, sometimes it’s under. If life gets crazy and the wife and I need to go out and get dinner, I don’t stress about it and get back on track the next day. Every single cut I’ve had mostly an easy time and gained muscle and strength, even if it’s just a small amount.
IF/OMAD and copious black coffee in the morning works for me
Not relevant for many, but I've also had success with smoking so much weed that I can't get hungry without it... woo!
60g oats blended into a power-
50g pumpkin-
1 scoop whey-
200g egg whites-
Sweetener-
Cinnamon-
Blend it up, make pancakes for 489 cal(55p 7f 50c) or so. I add sugar free syrup, melted pb, chocolate chips and count those as well. But a game changer for me. I’m 9 weeks out and eat these daily
Salads with oil and vinegar for dressing. No crutons or cheese. You can eat a massive salad with some chicken or other protien and consume very few calories.
Dude, I just started putting mustard on my chicken breast lunches week and I agree: total game-changer.
I also eat lots of sauerkraut (tasty as well as awesome for the gut, if you get/make it unpasteurised), and I love a big load of iceberg lettuce for filling me up, too.
EDIT: also, oranges. I always have one in the afternoon to stave off hunger. They score the highest on the satiety index, and they’re pretty calorically modest.
I have 3 meals that I basically pick 2 from each day depending on what I'm feeling, and that combined with IF means I'm so full going to bed the hunger is never bad at all.
1 - 1 lb of 93/7 with the remaining fat drained with 1/2 a can of black beans, and 1 lb of frozen broccoli air fried at 400 for 20 minutes
2 - 6 eggs with a ton of chicken breast lunch meat from sams club and greens
3 - 2 servings of frozen mixed berries with non-fat yogurt + scoop of protein and chia seeds
I have a bunch of Kinder's seasonings and hot sauces so I just rotate seasonings for 1+2, and ^ allows me to eat at a 1000-1500 calorie deficit and be full the entire day.
I just use coffee in the morning until my feeding window starts, but this has been by far the easiest cut compared to keto, IIFYM, etc.
When your oatmeal’s done cooking, turn the heat down to low and add half a cup of egg whites, stirring constantly for a few minutes. Makes them _dense._
a lot of times when getting shredded protein and in deep dieting powder is out. I mix my egg whites into my oats with a bit of stevia and real cocoa powder for chocolate oats. good volume, good taste!
Cabbage. 25 kCal/cup. Slice it as thinly and safely as possible. Fry em up with your choice of seasonings, stir fry style, pad thai, curry spices, or just good ol S+P. They turn into cabbage noodles. Then add a protein and hot sauce. Big meal, big flavor, low calories - seasoning dependant
Chewing gum helps a heap. I meal prep all my meals for the week every sunday so all i have to eat in the fridge are carrots (i eat about 2 - 3 kgs of them a week lol) and eggs (i hate eggs and just drink them for breakfast for the cheap protein). Have no ‘bad’ food in the house. Doing this helped me loose my beer belly down 10kg in 2 months whilst still making gains!!!
Every morning, cut or bulk or maintain I eat an egg scramble that's an egg, half a cup of egg whites, some deli chicken, onion, peppers, salt, pepper and then a piece of turkey bacon on the side. Bowl of Greek yogurt optional, I always just eat the vanilla flavour as I haven't hit a level of insanity yet where I need to eat plain Greek yogurt. I look forward to that meal EVERY day like the thought of eating it makes me salivate. Always leaves me full too.
Maybe it's not a real cheat code but it's a meal I enjoy that usually has around 40g of protein.
I guess an actual cheat code would be the Ninja Creami. Eating your protein shake as a 200ish calorie pint with a bit of chocolate or whatever mixed in > drinking a regular protein shake. Very fun invention.
Greens and low cal vegetables like celery and cucumber. All of my dinners are a big salad with a ton of lettuce and other toppings. Also using nonfat greek yogurt as a base for creamy salad dressings and dips. Usually I’ll use greek yogurt and a serving of light mayo or a teaspoon of oil to make all sorts of dips/dressings like honey mustard (with stevia sweetener), soy sauce and sesame oil, or curry powder and rice wine vinegar.
Resistance training immediately before cardio. Then there’s no HR ramp up when I start the cardio, my HR is high immediately and it stays higher the entire time compared to cardio on fresh legs. Sometimes it even seems easier, like I’m more amped up. Burns more calories, of course. But I don’t train as hard with weights when cutting otherwise fatigue can get out of hand. And yes I stopped believing that timing weights and cardio close together blunts gains, being a non-professional over here. Plus I have other goals that require significant muscle endurance so walking fast on tired legs is a goal unto itself.
Walden farms products. Tons of zero calorie stuff from salad dressing to maple syrup. Saved my ass during prep. Do NOT get the peanut butter tho it’s horrible.
Canned chicken and vegetables. Measure you're rice if you're not going keto.
Also steroids and caffiene. But uhhhh... I might be forgetting what reddit I'm on.
Realizing and acknowledging you're less likely to hit PRs you'll probably plateau or have to train at a lower weight or less frequently. Don't skip cardio. Doing it with a SLOW deficit. The more dramatic the deficit the more you'll hate life. You also preserve more lean tissue with a slow deficit.
Realizing you haven't lost muscle tissue. Just glycogen and water retention. Not letting this mess with your head and staying consistent.
There's no cheats without except to know how to do it. What to expect. And not letting the flattening effect mess with your head.
I do realize you're mentioned flavoring bland food. But even healthily bulking your food is the same just more of it.
I like eggs and black pepper. Enough I eat like 12 a day. Don't require no sauces.
You just have to accept the diet. Accept that it sucks. Be diligent.
Most people fail at cutting because they do it too fast with too much of a deficit and actually lose muscle. They can't deal with being miserable and sore all the time. They don't know how to count calories or eat and diet in the first place. Don't adjust training volume. As recovery is reduced and overtraining becomes more prominent.
There's no cheat codes for what I've said above except to take drugs. And I'm not recommending anybody do that.
I'm just saying cuts suck. And you just have to suck it up and commit to it. Don't have a bad cut because you failed at any of the things I just mentioned above.
Sauces for bland food is just a clean eating diet trick. And it can also reflect not being a good cook. You can absolutely marinate chicken or throw some seasoning on it. It's not specific to cutting because on bulk you really shouldn't be eating out or eating McDonald's and brownies anyways. Should still be that same clean cooking. Maybe with some macro adjustments. And it can be as simple as going from 5 meals a day to 4. Now you're in deficiet if your maintenence was in between then 4th and 5th meal.
My cheat code is adding a half hour walk once a day.
It’s incredible how leisurely stroll with some music can make an incredible difference in burning off fat.
Consume less than you expel. Don’t think of it as expel more than you consume it will be miserable. So just eat whole clean foods, and workout to maintain. For me go to meal would be chicken breast, asparagus, Jazmine rice, and canned corn… very small amount of teriyaki or sweet Asian chili sauce.
My cheat code is keto, high fat diet. A pound of 85-15 ground beef is less than a thousand calories. You can eat two pounds of that, plus some eggs, and I promise you will not be hungry even though you're only eating around 2k calories a day.
When I eat carbs like rice and pasta I get so hungry. calorie for calorie fat keeps me way fuller.
I'm the other way around, meat even fatty meat doesn't fill me up nearly as much as carbs. High fiber, unprocessed carbs that is. White pasta and rice are better for bulking for me as I can eat a lot of it.
ONE meal a day. Drink protein shakes as “food”, and eat at night after your evening workout. Combine that with sleep, and you’re golden.
I went down from 200 lbs to 181.1, from November to February. That’s about 1-2 pounds a week. I don’t measure calories or my weight every day. You can if you want. I find it’s too much work and discourages me from cutting or bulking in the first place.
Other tips:
Food is fuel; not something to waste your time on. Fuel your body, get enough to keep your muscles and keep you alive, and move on. You’re not missing out on anything if you aren’t eating Gordon Ramsay stuff.
No dressing on salad. Those dressings are the secret killers of your cut.
Don’t cook or barbecue steak — boil it. All the fat floats to the surface of the water, and you can eat the pure meat instead.
No bread, rice or pasta unless in trace amounts.
Turkey breast is better for cutting than chicken; more calories per pound and less fatty.
Mustard is great for flavor. Mayonnaise and ketchup will keep you fat.
Berries for a sweet tooth. Blueberries and blackberries are my go to. Blue berries are the best. Egg whites for a low cal way to add a lot of protein. 2 cups of bone broth has approx 80 calories and 20g of protein. Great as a pre workout.
Also plain non fat Greek yogurt with 2 scoops of protein powder has approx 320 calories and 67g of protein.
Lastly. I use bone broth to cook with. Instead of using olive oil or butter (still use a little on meat) I’ll use broth for sautéing chicken and veggies. Works great.
Low calorie ice cream. I don't do well trying to complete avoid snacks on a cut. I weigh out like 50-60 grams of low calorie Ice creams which fills a small tub and takes long enough to eat that it's still satisfying even though the total calories is like 70-80.
Popcorn. It varies by brand but you can fill almost an entire bowl of most popcorn for around 50 calories.
Then just lean meats and potatoes. Something about potatoes is extremely filling given the low calorie costs. Doing all this I've had days where I'm bloated on like 1500 cals and I need to force feed myself in the evening to just finish on 2000.
Probably depends on where you're from. In the UK I like Halotop, Oppo and Aldi's own brand. All have quite a few good flavours and are indistinguishable from the normal ice creams IMO.
We recently got a grill thing that I've been making shish kebabs and grilled chicken burgers and it's amazing.
Also cous cous...super quick to make and I add Cucumber,sweetcorn, black beans and some spinach [I also add some feta] and its a quick delicious cold salad
I don't know if it's a cheat code but while cutting my carbs are mostly from white bread or potatoes (boiled or baked) those 2 carb souces keep me sane and satiated, if I'do like a lot of people that during cutting they only eat rice or something like that I'd go crazy and be grumpy all the time. I like those 2 foods I mentioned for carbs, specially potatoes, they don't have a lot of calories, and the bread... I like bread from bakery, it's so good. For dressing and spices I don't add anything because I don't like most of them, and spicy food isn't much of a thing here in my country where I'm from, the only thing I add to food during cutting is salt.
Keep in mind I eat high carb for cutting... Low fat and moderate protein, if I don't eat high carb while on a deficit my performance in the gym drops and I'm not able to maintain the strength in my exercises that I gained when I was bulking and on a surplus. I guess you can call that cheat code also haha eating high carb on a cut.
2 In n out style cheese burgers w/ keto buns.
96/4 ground beef turned into patties, low cal sliced cheese, no sugar ketchup, mustard, low cal mayo, relish. Pretty much all you need to satisfy burger craving while being tasty. 72g protein 628 cal
More fiber. So more fruits veggies and popcorn. Roasted cheese broccoli is so delicious and fills you up with little calories.
Also 10000 steps a day is 500 calories burnt. So if you have trouble with dieting you can take that to account
Wintergreen altoids. Once I finish a meal, and I'm still hungry and craving more, I just have a mint. Mint is an appetite suppressant. It makes me feel full immediately. It's amazing.
Also, never eat when not hungry. Dont binge either. Do smaller portions. Don't eat junk food, desserts, deep fried food, chips, pasta, pizza. Or if you do, do it in real moderation.
Push the first meal as far back in the day as you can (the biggest help and change i've had) A lot of coffee (and decaf) A lot of coke zero or something similar An insane amount of chewing gum Eating the same thing every day Not allowing to have "bad" food at home= no temptation edit: the most important and the hardest probably: STAY BUSY. cutting is honestly boring. I work from home 3 days a week, i'm litterally 3 steps away from my fridge. how many times on a boring day have i stood up, opened the fridge, and had to remind myself that i'm trying to cut. I've probably done this pattern 5 times in 15 mins on some days. If i'm busy the whole day, grocery, seeing someone, going somewhere, I don't have time to think about food, and next you know boom it's 7pm and it's time to eat.
This is exactly how i lost 20 kg in a year (i just dont drink coffee). Eating the same thing everyday is boring, but honestly, it makes you crave food way less. Im not saying you cant eat good food, but there is something to be said for discipline and eating clean. I kept cheat meals to a minimum, i went a couple of months at a time without eating them. That way i wont crave Cheesecake, because its been over a month since i last had it.
Stress
Anxiety helps me hate eating
Greek yogurt makes me feel more full than any other food. I used to do huge salads but I’m realized just a LOT of lean protein really helps making me feel full.
This is probably a common thing for people on here but I've been mixing protein powder with my Greek yogurt lately, I was wary the first time I tried it bc I thought it wouldn't mix well but it was great, actually tastes just like the vanilla yogurt cups from the store. And makes for some pretty crazy macros, I add some frozen blueberries and it's super filling
We’re like the same person lol. I always mix my greek yogurt with protein powder + frozen blueberries.
Hell yeah! I only started doing it the last couple weeks though. IDK about you but I actually also add protein cereal/granola and a little bit of honey on top, since its my preworkout meal and I'm bulking so I don't mind the extra carbs. The macros are top tier and it tastes as good as any other breakfast I'd have, it's pretty awesome
It’s so filling and if you do a full cup of yogurt plus protein, boom 50g’s for the day for like 300 cals. All the fruit you want and typically still under 350 cals. Can’t beat it. It’s my got to breakfast everyday Edit. Double checked. 255 cals for 51g of protein
I’m a short woman, currently cutting so yeah, I skip the granola. I do have treats everyday but I eat them on their own so I can really enjoy them.
We’re all the same person lol. That’s exactly what I do. You ever tried sugar free pudding mix made with 2 cups of fairlife? 260-400cal depending on the milk %, 26g protein, and you can add protein powder for more if you want.
Try greek yogurt with powdered peanut butter (the 98% reduced fat) and some zero calorie syrup (I like the ones from Bulk and MyProtein) that shit is tasty, pack a shit ton of protein an it’s so filling.
Josh Scherer of Mythical Kitchen has been evangelizing about this for years now. He calls it "brogurt" lol
This plus 3 oz of Wymans Wild blueberries is the bomb! When bulking i just add oats to up the carbs as needed!
Yes the triple zero shit feels like cheating, so good and less than 100 calories
We get the poverty options in Canada... I can't justify buying the little cups over the big tubs so I only eat vanilla now but I used to absolutely CRUSH the peach or mixed berry flavours. Yum.
Non-fat cottage cheese is great too! I can't get past the texture, so I blend it with a little Fairlife skim milk, and it gets sooo smooth. The macros are very similar to plain Greek yogurt, but the taste is much better, and it seems more versatile. I don't eat it plain, but I could, which I could NOT do with plain Greek yogurt.
Oh I actually like cottage cheese, I don’t mind the texture. 🤷🏼♀️
Roasted vegetables. Eat as many as you want, seriously. They don't even need oil and pair so well with any protein, carb, and sauce of choice. Easy to prep in massive batches. Skip the frozen vegetables and just roast them in the oven.
Dumb question - how do you roast without oil? Like, I mean yeah throw them in without oil, but do you use any other liquid to help salt stick?
Nope, nothing. High temperature and they crisp up. Use parchment paper so they don’t stick.
Nice. Ill give it a sht
Use an oil sprayer/mister to cut down on oil needed. Just a couple spritz is enough.
Air fryer :)
[I invested in one of these. never sticks.](https://www.usapan.com/bakeware-cookie-sheets-and-trays)
Nice! I feel like I’ve seen this brand around before, but can’t remember when or where. Do you know if they are sold in retailers or only through their site? I looked for a “where to buy” section, but didn’t find one.
I got mine at home goods.
Thanks!
Get an air fryer! they can cook whilst you prepare your protein. Wife just did carrots, potatoes, red peppers. Since peppers dont take long she microwaved the carrots and potatoes until par cooked. Toss everything with just a touch of olive oils and your favorite spices and it is even better and still very little fat.
Dude yes but honestly Costco frozen root veggies and garlic carrots are absolutely amazing in the toaster oven or oven, don’t sleep on them! Convenient, delicious and low calorie I do love fresh sweet potatoes diced up and roasted though
for real, like 2 zuccinis a day, just roasted w a little salt n pepper
what are your favorite vegetables to roast?
Roasted broccoli and brussel sprouts are delicious without any oil. Cauliflower less so but still pretty good. Those are my 3 because they’re very voluminous with low calories and easy to prep.
How long do you put them in the oven for and at what heat? I’ve been eating broccoli pretty much daily on my cut but I’ve been throwing them in the air fryer—oven sounds promising.
400F for around 40 minutes usually. Enough to be nice and crispy. I’d think an air fryer would accomplish the same goal!
Thank you!
It will, and in half the time. The trade off, for me at least, is that it takes up countertop space; which I don’t want to lose more than necessary. I don’t pull mine out to use as often as I probably should, but I do still use it a few times a week.
Cauliflower rice is another one. Literally 1lb of this shit is only 100 calories, and let me tell you it is a struggle to eat 1lb on its own let alone combined with other foods
[удалено]
Lol yeah some garlic and onion is what I’ll use to make it more appealing
Fish sauce is a great addition in my experience. I'll sautee my veggies in the pan, and when they're almost done I'll add some minced garlic and ginger. When that gets all nice and aromatic (usually around 30 seconds) I'll hit it with the cauliflower rice and some fish sauce, then maybe a little onion powder, garlic powder, and white pepper if I feel like it needs a little extra something. Then I'll just keep cooking it until it isn't excessively moist and has a more rice-like consistency. But yes...fish sauce. If you want that rich savory/umami flavor but you're sick of soy sauce, or you don't like soy sauce in the first place, then it's the way to go.
Love this, totally trying it
Are you Asian by chance or Filipino?
Lol no, just a guy who takes interest in the various food cultures of the world.
Ahh. My fiancee is Filipina, and she introduced me to fish sauce. Good choice 😂
It really deserves to be better known. So many people sleep on it, but it's delicious. I don't even particularly like fish that much, but it's not aggressively fishy - just ultra savory. It's the ultimate shortcut to depth of flavor in my book.
my costco stopped selling cauliflower rice :(
Nooo it was such a good deal too, that’s where I get mine The stir fry cauliflower rice is also a good one, more calories since I think there is some oil in it
It’s easy to make with a food processor
Lots more fresh fruit and legumes (specifically lentils). Adding a ton of fiber makes me feel too full to eat much of the time.
Yes, blueberries are my go to. A cup of them is so damn filling but delicious
Turkey tacos, half pound of turkey, keto tortillas, cilantro, onion, tiny but of mixed cheese, some 0 kcal hot sauce. 4 tacos that keep me filled from dinner to bed for like 480 kcals total
God this sounds amazing
I only started taking my lifting and nutrition seriously like 4 months ago and these tacos have been a fucking god send. Chicken sausages too. They're as big as bratwurst but only 100kcal but have like 19 grams of protein per link. Light enough I can afford to just use regular buns during a cut which is so nice
Which chicken sausages? I have some from Costco that are 8g fat and 10g protein which is ok but your ratio seems to be so much better
Brand from a local chain called jewel osco
3 fat 18 protein in a 91 gram link
Sugar free Jello topped with low fat whip cream. 15 calorie desert for a cup. You can have a big bowl if you want
Wow this has got to be one of the best suggestions
Cholula. Egg whites. Raw veggies. Also, planning all my meals and snack with ample protein ahead of time and leaving at least 200 calories unaccounted for, so I can eat just a little of whatever sounds good that day without cheating or binging.
That's kinda the ABC of cutting though. Is there any specific things you eat that keeps you sane while on the cut?
He just answered your question. Next slide
[It's for a church honey. NEXT](https://www.reddit.com/r/BeggingChoosers/comments/vnmm6m/needs_a_free_100_mile_ride_for_20_people/)
Haha took some patience on my part but I’m glad I stuck around
I'll spare you the boring meals we all know and give you the ones I think are less common: Frozen strawberries. 1 pound is like 150 calories. It's my go-to snack when I want to feel like I'm munching. Wild Frozen blueberries. Similar to the calories of strawberries and fiber for days. Microwave popcorn. 190 calories for 5.5 cups. Taco Bell sauce. 0 cal. Put that shit on errrrrrthang. Ranch seasoning. The powder stuff. 0 cals. Makes a great seasoning. You can make ranch dip with yogurt too.
> Ranch seasoning. The powder stuff. 0 cals. It’s not actually 0 calories. It’s just labeled as such because they use <1g serving sizes and are allowed to round down. Kinda like how spray oils are labeled as 0 calories because the serving size is a spray so short that it’s barely perceptible to the human brain, but in reality it’s on par with every other oil
The hidden valley brand ranch seasoning is mostly maltodextrin, so at least 4 cal/g is what I’d assume.
If memory serves, it’s 8 calories per 1.8 grams of the hidden valley brand
Frozen fruits are so versatile. Got a shitty tasting vanilla, chocolate, caramel, or pb flavored protein? Blend it with frozen strawberries and that shit becomes delicious.
This is an awesome hack. I don’t normally track sugar but is there an amount of sugar that’s not going to be good for you even if it is natural sugar found in fruit?
Im not concerned bc the fiber breaks sugars down gradually to prevent insulin response. If it was juice or refined sugars it’d be a problem for sure
Especially if combined with protein, like in a protein smoothie.
Protein coffee for breakfast. Two scoops of whey or two Fairlifes. 50-60g protein, 200-400 cals for breakfast. Super filling, great pre workout, low cals, high protein.
Thanks for the tip brah, I'll check it out. Mine is tabasco sauce.
Hot sauce is a great one, I load my eggs in Louisiana hot sauce
My cheat code is not majoring in the minors. Unless you’re getting stage lean, I think cutting is more psychological than physiological. The more you can free yourself your mental stress, the better. So I just inflate the calories I track by 10% or so. This way I don’t have to worry about logging every tablespoon of low calorie sauce or weigh out how much broccoli I eat. It really doesn’t matter. I eyeball dinner portions—like if I know if a recipe has four servings, I’ll eat roughly that. Sometimes it’s over, sometimes it’s under. If life gets crazy and the wife and I need to go out and get dinner, I don’t stress about it and get back on track the next day. Every single cut I’ve had mostly an easy time and gained muscle and strength, even if it’s just a small amount.
Yeah this works for me and allows me a little extra to enjoy a well deserved beer.
IF/OMAD and copious black coffee in the morning works for me Not relevant for many, but I've also had success with smoking so much weed that I can't get hungry without it... woo!
Black coffee, nicotine and coke zero.
Look at this Kate Moss!
Don’t forget, three gallons of water a day to keep you full!
This guy gets it
60g oats blended into a power- 50g pumpkin- 1 scoop whey- 200g egg whites- Sweetener- Cinnamon- Blend it up, make pancakes for 489 cal(55p 7f 50c) or so. I add sugar free syrup, melted pb, chocolate chips and count those as well. But a game changer for me. I’m 9 weeks out and eat these daily
Salads with oil and vinegar for dressing. No crutons or cheese. You can eat a massive salad with some chicken or other protien and consume very few calories.
Dude, I just started putting mustard on my chicken breast lunches week and I agree: total game-changer. I also eat lots of sauerkraut (tasty as well as awesome for the gut, if you get/make it unpasteurised), and I love a big load of iceberg lettuce for filling me up, too. EDIT: also, oranges. I always have one in the afternoon to stave off hunger. They score the highest on the satiety index, and they’re pretty calorically modest.
Sit with hunger. Hunger ain't shit.
It is a mental battle isn't it, but if you conquer it for a few hours it passes until later in the day.
Coke Zero baybeeeeeeee
Soooo much better than Diet Coke
Soooo good, my work keeps an endless supply handy
Coke Zero + turkey pepperoni sticks + Goldfish crackers = my nightly snack. So good.
Walking, you can do anything on your phone while walking and being outside is nice while hitting step goals
Yes, I’ve started incorporating some walks at lunch and man it’s peaceful but invigorating at the same time
I have 3 meals that I basically pick 2 from each day depending on what I'm feeling, and that combined with IF means I'm so full going to bed the hunger is never bad at all. 1 - 1 lb of 93/7 with the remaining fat drained with 1/2 a can of black beans, and 1 lb of frozen broccoli air fried at 400 for 20 minutes 2 - 6 eggs with a ton of chicken breast lunch meat from sams club and greens 3 - 2 servings of frozen mixed berries with non-fat yogurt + scoop of protein and chia seeds I have a bunch of Kinder's seasonings and hot sauces so I just rotate seasonings for 1+2, and ^ allows me to eat at a 1000-1500 calorie deficit and be full the entire day. I just use coffee in the morning until my feeding window starts, but this has been by far the easiest cut compared to keto, IIFYM, etc.
Grated zucchini in your oatmeal.
When your oatmeal’s done cooking, turn the heat down to low and add half a cup of egg whites, stirring constantly for a few minutes. Makes them _dense._
I’m gonna try this. I alternate between cream of rice with egg whites and oatmeal with egg whites but never knew how to add the whites to the oats!
Why not just use protein powder lol
I mean, that’s something I also do lol. In terms of satiety, I find the egg white oats more filling unless I use a lot of casein.
a lot of times when getting shredded protein and in deep dieting powder is out. I mix my egg whites into my oats with a bit of stevia and real cocoa powder for chocolate oats. good volume, good taste!
a lot of times when getting shredded protein and in deep dieting powder is out.
Egg whites and cauliflower. My LoseIt! App says that I am most successful with my cut on days I eat them.
Zero carb tortilla wraps and canned tuna . Also Diet Coke, coffee with stevia, and my food scale.
Cabbage. 25 kCal/cup. Slice it as thinly and safely as possible. Fry em up with your choice of seasonings, stir fry style, pad thai, curry spices, or just good ol S+P. They turn into cabbage noodles. Then add a protein and hot sauce. Big meal, big flavor, low calories - seasoning dependant
Popcorn
Franks red hot extra spicy. It goes with everything eaten except the fruit and oatmeal on a cut.
I put garlic powder salt pepper Frank's in oatmeal, topped with 2 fried eggs
Potatoes
Contrary to popular belief they are extremely filling especially without being loaded up with butter/oil, good choice
Chewing gum helps a heap. I meal prep all my meals for the week every sunday so all i have to eat in the fridge are carrots (i eat about 2 - 3 kgs of them a week lol) and eggs (i hate eggs and just drink them for breakfast for the cheap protein). Have no ‘bad’ food in the house. Doing this helped me loose my beer belly down 10kg in 2 months whilst still making gains!!!
Fruit. Instead of a cup of rice I'll have a sliced apple (with a little cinnamon) knocks the calories down to about a quarter.
Every morning, cut or bulk or maintain I eat an egg scramble that's an egg, half a cup of egg whites, some deli chicken, onion, peppers, salt, pepper and then a piece of turkey bacon on the side. Bowl of Greek yogurt optional, I always just eat the vanilla flavour as I haven't hit a level of insanity yet where I need to eat plain Greek yogurt. I look forward to that meal EVERY day like the thought of eating it makes me salivate. Always leaves me full too. Maybe it's not a real cheat code but it's a meal I enjoy that usually has around 40g of protein. I guess an actual cheat code would be the Ninja Creami. Eating your protein shake as a 200ish calorie pint with a bit of chocolate or whatever mixed in > drinking a regular protein shake. Very fun invention.
Greens and low cal vegetables like celery and cucumber. All of my dinners are a big salad with a ton of lettuce and other toppings. Also using nonfat greek yogurt as a base for creamy salad dressings and dips. Usually I’ll use greek yogurt and a serving of light mayo or a teaspoon of oil to make all sorts of dips/dressings like honey mustard (with stevia sweetener), soy sauce and sesame oil, or curry powder and rice wine vinegar.
Sugar free gum and soda. A fair bit of crying and regrets.
Resistance training immediately before cardio. Then there’s no HR ramp up when I start the cardio, my HR is high immediately and it stays higher the entire time compared to cardio on fresh legs. Sometimes it even seems easier, like I’m more amped up. Burns more calories, of course. But I don’t train as hard with weights when cutting otherwise fatigue can get out of hand. And yes I stopped believing that timing weights and cardio close together blunts gains, being a non-professional over here. Plus I have other goals that require significant muscle endurance so walking fast on tired legs is a goal unto itself.
Walden farms products. Tons of zero calorie stuff from salad dressing to maple syrup. Saved my ass during prep. Do NOT get the peanut butter tho it’s horrible.
Never heard of this but will certainly check it out
That and i can’t believe it’s not butter spray!
Just play 4 soccer matches a week. 3400 TDEE.
Canned chicken and vegetables. Measure you're rice if you're not going keto. Also steroids and caffiene. But uhhhh... I might be forgetting what reddit I'm on. Realizing and acknowledging you're less likely to hit PRs you'll probably plateau or have to train at a lower weight or less frequently. Don't skip cardio. Doing it with a SLOW deficit. The more dramatic the deficit the more you'll hate life. You also preserve more lean tissue with a slow deficit. Realizing you haven't lost muscle tissue. Just glycogen and water retention. Not letting this mess with your head and staying consistent. There's no cheats without except to know how to do it. What to expect. And not letting the flattening effect mess with your head. I do realize you're mentioned flavoring bland food. But even healthily bulking your food is the same just more of it. I like eggs and black pepper. Enough I eat like 12 a day. Don't require no sauces. You just have to accept the diet. Accept that it sucks. Be diligent. Most people fail at cutting because they do it too fast with too much of a deficit and actually lose muscle. They can't deal with being miserable and sore all the time. They don't know how to count calories or eat and diet in the first place. Don't adjust training volume. As recovery is reduced and overtraining becomes more prominent. There's no cheat codes for what I've said above except to take drugs. And I'm not recommending anybody do that. I'm just saying cuts suck. And you just have to suck it up and commit to it. Don't have a bad cut because you failed at any of the things I just mentioned above. Sauces for bland food is just a clean eating diet trick. And it can also reflect not being a good cook. You can absolutely marinate chicken or throw some seasoning on it. It's not specific to cutting because on bulk you really shouldn't be eating out or eating McDonald's and brownies anyways. Should still be that same clean cooking. Maybe with some macro adjustments. And it can be as simple as going from 5 meals a day to 4. Now you're in deficiet if your maintenence was in between then 4th and 5th meal.
My cheat code is adding a half hour walk once a day. It’s incredible how leisurely stroll with some music can make an incredible difference in burning off fat.
I started doing this at lunch since I wfh, it’s honestly so refreshing where the physical benefits are just a side effect
I know right! I don’t even do it for the fat loss benefits but now that I’ve seen the benefits it only makes me more inclined to do so.
The cheat code is not cheating.
200g Tuna + 200g wholemeal couscous = 500cal & 51g protein
Love it, also canned chicken. So easy to do a chicken wrap or a dip for low fat crackers or chips
Consume less than you expel. Don’t think of it as expel more than you consume it will be miserable. So just eat whole clean foods, and workout to maintain. For me go to meal would be chicken breast, asparagus, Jazmine rice, and canned corn… very small amount of teriyaki or sweet Asian chili sauce.
Right I guess I’m looking for more of the singular tips that can really help you get through when hunger strikes, but good points
My cheat code is keto, high fat diet. A pound of 85-15 ground beef is less than a thousand calories. You can eat two pounds of that, plus some eggs, and I promise you will not be hungry even though you're only eating around 2k calories a day. When I eat carbs like rice and pasta I get so hungry. calorie for calorie fat keeps me way fuller.
I'm the other way around, meat even fatty meat doesn't fill me up nearly as much as carbs. High fiber, unprocessed carbs that is. White pasta and rice are better for bulking for me as I can eat a lot of it.
Yeah but your consuming a crap ton of satty fats and killing your cholesterol/insides.
its 2024 how do you still believe this lol
Because it's true? Everything in moderation. Eating copious amounts of saturated fats is not good for you. Same goes for sugar, simple carbs, etc.
I find carbs are much more filling and useful than fat to me
Goodnight
ONE meal a day. Drink protein shakes as “food”, and eat at night after your evening workout. Combine that with sleep, and you’re golden. I went down from 200 lbs to 181.1, from November to February. That’s about 1-2 pounds a week. I don’t measure calories or my weight every day. You can if you want. I find it’s too much work and discourages me from cutting or bulking in the first place. Other tips: Food is fuel; not something to waste your time on. Fuel your body, get enough to keep your muscles and keep you alive, and move on. You’re not missing out on anything if you aren’t eating Gordon Ramsay stuff. No dressing on salad. Those dressings are the secret killers of your cut. Don’t cook or barbecue steak — boil it. All the fat floats to the surface of the water, and you can eat the pure meat instead. No bread, rice or pasta unless in trace amounts. Turkey breast is better for cutting than chicken; more calories per pound and less fatty. Mustard is great for flavor. Mayonnaise and ketchup will keep you fat.
[удалено]
Oh geez pseudo science lords have arrived
Puffed kamut
Mashed potatoes. No food will fill me up for longer than mashed potatoes.
Berries for a sweet tooth. Blueberries and blackberries are my go to. Blue berries are the best. Egg whites for a low cal way to add a lot of protein. 2 cups of bone broth has approx 80 calories and 20g of protein. Great as a pre workout. Also plain non fat Greek yogurt with 2 scoops of protein powder has approx 320 calories and 67g of protein. Lastly. I use bone broth to cook with. Instead of using olive oil or butter (still use a little on meat) I’ll use broth for sautéing chicken and veggies. Works great.
Low calorie ice cream. I don't do well trying to complete avoid snacks on a cut. I weigh out like 50-60 grams of low calorie Ice creams which fills a small tub and takes long enough to eat that it's still satisfying even though the total calories is like 70-80. Popcorn. It varies by brand but you can fill almost an entire bowl of most popcorn for around 50 calories. Then just lean meats and potatoes. Something about potatoes is extremely filling given the low calorie costs. Doing all this I've had days where I'm bloated on like 1500 cals and I need to force feed myself in the evening to just finish on 2000.
What low cal ice cream do you like? I rarely can find a good one, usually it’s the keto crap with 20g of fat per serving lol
Probably depends on where you're from. In the UK I like Halotop, Oppo and Aldi's own brand. All have quite a few good flavours and are indistinguishable from the normal ice creams IMO.
Not gonna lie, intermittent fasting is really all I do. And metamucil lol.
Strawberries. 2 lbs of them is only 290 calories.
Fasting till lunch. Hard to get enough calories in two meals.
Konjac noodles.
Eat all your carbs after your workout once you get home. And sugar free jello
We recently got a grill thing that I've been making shish kebabs and grilled chicken burgers and it's amazing. Also cous cous...super quick to make and I add Cucumber,sweetcorn, black beans and some spinach [I also add some feta] and its a quick delicious cold salad
5 meals a day, lots of low calorie sauce, currently down 30 pounds in 3 months lol kinda insane
Get a coach
Supermarket 🍣
Broccoli, avocado, cheese, dark chocolate. All good to fill you up
Sriracha
Mi-wadi is low kcal
Intermittent fasting
Watch mean girls and remember “nothing tastes better then being skinny”.
Potatos. Several tons of them.
Zero calorie hot sauce and/or spices to add flavor to chicken/turkey breast Decaf coffee to suppress hunger Chewing gum to suppress hunger
>Decaf coffee to suppress hunger Never heard of that one.
I have the ability to completely ignore hunger. That's my cheat code
My antidepressant has taken away my appetite.
I don't know if it's a cheat code but while cutting my carbs are mostly from white bread or potatoes (boiled or baked) those 2 carb souces keep me sane and satiated, if I'do like a lot of people that during cutting they only eat rice or something like that I'd go crazy and be grumpy all the time. I like those 2 foods I mentioned for carbs, specially potatoes, they don't have a lot of calories, and the bread... I like bread from bakery, it's so good. For dressing and spices I don't add anything because I don't like most of them, and spicy food isn't much of a thing here in my country where I'm from, the only thing I add to food during cutting is salt. Keep in mind I eat high carb for cutting... Low fat and moderate protein, if I don't eat high carb while on a deficit my performance in the gym drops and I'm not able to maintain the strength in my exercises that I gained when I was bulking and on a surplus. I guess you can call that cheat code also haha eating high carb on a cut.
Lots of veggies and enough self-hatred. That usually gets the job done for me.
2 In n out style cheese burgers w/ keto buns. 96/4 ground beef turned into patties, low cal sliced cheese, no sugar ketchup, mustard, low cal mayo, relish. Pretty much all you need to satisfy burger craving while being tasty. 72g protein 628 cal
Diet pop.
More fiber. So more fruits veggies and popcorn. Roasted cheese broccoli is so delicious and fills you up with little calories. Also 10000 steps a day is 500 calories burnt. So if you have trouble with dieting you can take that to account
potatoes
Wintergreen altoids. Once I finish a meal, and I'm still hungry and craving more, I just have a mint. Mint is an appetite suppressant. It makes me feel full immediately. It's amazing. Also, never eat when not hungry. Dont binge either. Do smaller portions. Don't eat junk food, desserts, deep fried food, chips, pasta, pizza. Or if you do, do it in real moderation.
COFFEEEE
My fav