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
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
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! 💪🏻🙏🏻
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.
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!
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 🎉
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.
@@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
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)
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.
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
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.
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
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.
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.
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
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.😁
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
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
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.
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?
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.
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.
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.
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.
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
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.
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
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.
@@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.
@@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.
This sounds like a bit of BS. Lets do the science: 1kg of fat iz 7700kcal. You said you list 25pounds in 9 weeks so that is 11.34kg in 9 weeks which gives 1.26kg per week. Now 1.26 kg of fat is 9702kcal per week so you are saying you are doing 1386kcal of deficit per day? For what you look like your maintenance is I would say 2800kcal maybe so you eat like 1400kcal a day. For me this is not sustainable for 9 weeks. I dont know maybe you did it but this is torment not diet.
Ok maybe if you do daily exercises, steps whatever to burn additional 600-800kcal than you can survive eating 2000kcal. So maybe its not total bull**it and can be done.
What are those high fiber favorites?
Kiwis, raspberries, blackberries, chia seeds, oats, potatoes, avocados, bran cereal, high fiber bread
@@ericrobertsfitness🙏🏿🙏🏿
@@ericrobertsfitnessgoing grocery shopping today 🙏🏿🙏🏿🙏🏿
Berries, boiled unsalted beans, psyllium husk, rolled oats, sweet potatoes
Thank you@@ericrobertsfitness
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
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
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
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! 💪🏻🙏🏻
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.
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!
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 🎉
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.
@@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
A protein bar is like 200cal and 10g of protein it ain’t all thst
@ a person can eat more than one protein bar. I think that’s what og’s comment was trying to say
Wowwww.. this advice has been helping me a lot. Thanks so much!!!
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)
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.
Thank you for those videos!!
Awesome! I totally agree. Thank you very important video! Please keep them coming. Have a great day.🌈🌟
Speaking truths! High protein, high volume, low calorie!
awesome advice, I follow your advice........
This all makes simply sense!!🙌
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
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.
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.
You are totally right. The fiber is whats most filling.without it i notice in STARVUNG always haha..
Thanks! Really enjoying your valuable information..💪💛
yes, prioritize the protein first
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.
dump the cereal its sugar shit ask Eddie lol
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
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.
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.
Low carb tortillas and bread are the best for high fiber
What’s your opinion about fasting for fat loss?
Fiber is the real trick for real. Fava beans are high in fiber and protein, 100% recommend
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
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.😁
As a Christian, I think that this is something that needs to be taught in our culture as well. As-salamu alaykum
Great advice...Thank you, Eric.
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
The fat and fiber move is essential it works
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
Good advice bro...
Thanks for the tips ☺️
Carnivore diet is good⁉️ I have less than 30 g of carbs and 200 g of protons with 65 to 70 g fats
Got any good high fiber, low carb foods. As diabetic, it present some tough dietary challenges.
Straight facts
What about waiting til 1pm to eat?
You are good-looking guy ❤❤❤❤❤❤
Do you know much about PCOS recommendations?
Bro, how tall are you?
I do OMAD on keto and i dont overeat. I still eat 400-600 calories. Thats it.
If I fast 20 hours, I'm ok. If I don't eat every six hours, I am ravenous with a vengeance
💘💘
Awesome all around!
Smart advice.
Can’t go more than 4 to hrs without eating? Insulin resistance bro!!
Fiber doesn't work for me. That's why i go, Beef butter Bacon and Eggs, when i want to lose weight
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.
How much complex carbs per day?
Can I have the before photo pls?
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?
I'm on a water fast and I'm not hungry due to this one trick: my body is eating itself!
I eat every 3 hours and set the timer on my watch
I LOVE THIS GUY! NO, seriously, I really do! Lmmfao,
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.
🙌🙌🙌
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.
Protien will make you more full. Eat meat, eat whole foods.
Yes!!🙌🏻
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
couldn’t be me, i just restored my metabolism and i eat 3.6k avg at 120lbs 5’5
To true about over eating i no what you talking about on that.
I eat about 30-40g of fiber but still starving 😅
25 pounds in 9 weeks is insane
Ignore the positive comments!
700 kcal a day and didn't feel hungry I've eaten beans fruits and tuna
Problem is I'm an extremely picky eater and don't like most healthy foods...
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.
How much complex carbohydrates for 1400 calorie d?
Yeah I noticed that if you eat little meals you’ll do better keeping your hunger “at bay”
I thought you were supposed to keep it balanced with your carbs and protein
20g of fiber seems a little low
I eat every two hours so kudos to you lol
20 grams of fiber is kinda low. One can of legumes is around 20g fibre and 20g protein, so get ur legumes down ya
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
Depends where you get your protein lmao. Meat and eggs will definitely keep you full for longer
The minute I saw oatmeal I was like NOPE.
He's giving people horrible advice lmfao
I get much more full on protein. Everyone is different.
That’s all better advice than 99% of what the other fitness tube influencers are saying. KSS keep it simple stupid
So far only the carnivore diet has kept me full
not enough fiber.
I'd take the body on the Left lol
Still looks better than any obese person on the face of the Earth 😂
Me too
So you was on a week deficit of 8550kcal
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.
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.
I fast 23hrs every day. My stomach has adapted to smaller portions overtime, thus I don't over eat on that one meal.
So trueee
eating like that is expensive
Starving is people/kids in impoverished countries you not eating for 4-6 hours isn’t starving
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
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.
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
Damn bro ur arm at the end is crazzy
Ice Tubig😭
bro said I didn't get hungry had me crying of laughter on the floor
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?
Some amount of that was likely water weight
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.
@@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.
@@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.
I thought in another short he said his caloric deficit was between 500-1000
Yeah im broke i can't buy all that stuff
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
Cute Fella
This sounds like a bit of BS. Lets do the science: 1kg of fat iz 7700kcal. You said you list 25pounds in 9 weeks so that is 11.34kg in 9 weeks which gives 1.26kg per week. Now 1.26 kg of fat is 9702kcal per week so you are saying you are doing 1386kcal of deficit per day? For what you look like your maintenance is I would say 2800kcal maybe so you eat like 1400kcal a day. For me this is not sustainable for 9 weeks. I dont know maybe you did it but this is torment not diet.
Ok maybe if you do daily exercises, steps whatever to burn additional 600-800kcal than you can survive eating 2000kcal. So maybe its not total bull**it and can be done.
Losing 2.7lbs/week is unhealthy.