Controlling Hunger in a Calorie Deficit

The best way to take control of hunger is to add high volume, high fiber foods into your diet. Fibrous foods take a long time to digest, and expand in the stomach. This causes you to feel satiated and energized through the day.

Foods that are high in calorie but low volume allow for constant hunger cues, and low energy levels.

Here are my favorite ways to eat MORE food, for LESS calories:

• USING LEAN PROTEINS

  • chicken breast

  • 99/1 lean ground turkey

  • 96/4 lean ground beed

  • shrimp cod

• EGG WHITES

  • using egg whites or egg beaters increases volume and adds a ton of protein

  • 1 whole egg = 70 cals, 5F, 6P, 0C

  • 1 egg white = 25 cals, 0F, 5P, 0C

• RICED VEGGIES

  • riced cauliflower

  • riced broccoli

  • hearts of palm rice

  • zucchini noodles

• FAT FREE DAIRY

  • greek yogurt

  • string cheese

  • cottage cheese

  • milk

  • shredded cheese

By reducing the overall fat content in foods, you are decreasing calorie content. This allows for more food later in the day!