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!
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.
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
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.
@@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.
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.
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 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.
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
@@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.
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.
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....
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
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.
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.
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
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.
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 🙌🏽
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 Smelly and cringe discipline is overrated, man. It’s about implementing changes that make calorie deficits easy, like the tips in this video.
@@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.
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.
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.
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.
@@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).
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.
@@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
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
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
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.
@@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! 😉
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!
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!
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.
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.
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.
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
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 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.
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.
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.
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.
Sir, thank you for these insights and their zero-BS nature. I feel seen and my struggles understood and addressed in this video. You are very much appreciated.
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.
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.
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.
1:07 "The Renaissance 2.0 Diet Book, by the way, is the one you want to buy if you want to learn a lot more about these and how to apply them." Ordered. Thank you for mentioning this. The last sports nutrition book that I read was "Macrobolic Nutrition" by Gerard Dente, and that was circa 2007 or so. This was a great video, and I'm definitely looking forward to reading your book as well.
So true, whenever I’m browsing UA-cam shorts or so.. whenever I see food I scroll on.. because I know it is very stimulating. The porn analogy was a winner man!!
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.
On point 8; I'm five weeks into a cut and had a bite of my daughters bagel and butter yesterday. The butter tasted so good, better than I remember it tasting.
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.
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❤
2 other tips i used are whole foods instead of processed, like chicken breast with a pound of brocolli when starving. Although it does go with the nutrient dense and tasty food tips mentioned, sometimes people dont consider it because it is so convenient and tastes good. 2nd is to add sugar free gelatin. There are brands with 5 calories for a serving, so 4 boxes is 80 calories and like 16 grams of protein. It not only hits the sugar craving, but also fill you up and hydrates you. With dinner this tiny bit of calories fills you up overnight no help you sleep and doesnt seem to make you crave more.
I really appreciate your content, always so interesting and educational! I am very thankful you tell the truth about all that nonsense existing on the internet about fitness and health...It is easy to fall into the fitness influencer / Hollywood trap. Bless you. Greetings from Denmark.
Great content as always! I already lost about 10 lbs implementing some of his tips on dieting and working out. The only thing that worked out better for me in dieting that kinda goes against one of the rules is: instead of avoiding highly palatable foods, I just make low calorie density foods tasty as hell, so when I do crave, I crave for 200 cals, not 2200 😅
Eating is like training. It takes time to learn new habits and learn how your body and brain works. Over 3 frikking years to get somewhat control over gaining and loosing weight.
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!!🤣🤣
My first meal was a big salad with extra chicken! Avocado 🥑! My last meal was is a tuna melt! Yesterday I had a big bowl of rice with.chicken’ avocado 🥑’beans!
Ive been intermittent fasting 16:8 or 18:6 if i make it that far. Was extremely hard to start even at 12:12. Once i got going I was less hungry. Or not as hungry as i THOUGHT i had been before. Sometimes i ate because its a habit at certain times and sometimes it was when i was up late and my body craved sleep and I read it as craving food. And my brain said “well if youre gonna stay up im going to crave carbs and sugar for instant energy… because you wont go the F to bed! Going to bed helped me adjust hunger.
I should have watched this video when I was cutting but I ended up figuring it out on my own. Filling up on veggies that have low cal density, eating more fiber to help me poop since I'm eating less now, and waiting until I'm starving in the morning before eating breakfast so I can shift all my meals back a few hours. Now I just get to pat myself on the back - my jacked lean back that I developed from watching RP videos.
Oats and oatmeal have helped me tremendously with keeping me full in the morning or nighttime. I also add in protein from quark, whey or caseine and I top it with berries instead of jam or jelly. I know you said no liquid calories, but I do have to say that protein shakes are awesome as a snack when I want something easy and it keeps me from grabbing cookies and candy and stuff.
Here's a hint. Grab your favourite protein powder. Add a cup of almond or coconut milk for creaminess, and whiz it up with a teaspoon of Glucomannon. You can add berries to the mixture or on top, if you want. Or add a couple of tsp of coffee or cacao - or both! Leave it in the fridge for a few hours, and you've got yourself a mousse. It will fill you up like nothing else and tastes great.😉
@@Denidrakes69 Thanks for the tip! Although I don't really see the point with glucomannon.. Unless it adds something to the mixture consistency. I do make mousse out of caseine protein tho, no need for a bunch of extra ingredients there :)
Veggies usually have 2-3 grams of fiber per 100g, (brown) rice has the same. Lentils have 30g, kidney beans 25g. Very satiating, plus they contribute to carbs and protein.
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
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.
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!
Thank you for the time stamps.
Thank you for sharing this great list!! It seems very helpful! And easy
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.
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
That gets hard deep in a diet. You have an unbelievable drive to just vegetate. Even something like watching TV can become unenjoyable
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.
@@1TieDye1 at that point it might just be time for a maintenance phase
@@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.
This one's actually underrated
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.
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
Atleast consistently eating shit. Birthday parties and what not are no brainers, let your kid eat some cake but hopefully yk what I mean
@@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.
Sorry I wrote a comment before that was a bit rough, just wanted to come delete it.
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
"Am I secretly Italian?"
The reveal of Dr. Mike Israetelli
Dott. Michele Israetelli
(Italian finger wag) - Dr. Mike
"What have the Romans ever done for us?"
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.
Wait, is that how I got em?
Wtf 😂
Could we get a compilation video of Dr. Mike's analogies? His analogies make my day 😁
I think generating fresh analogies is a great sign of intelligence. Not just here but in general
Just watch more videos 😂
This needs to be done
@@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.
Absolutely
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.
This was 4 months ago... Bet you're fat again lol.
That’s in part because hunger pangs are coming from the gut microbiome and they eat fiber.
At what time donyou take it?
@@CosaTica three times a day, once before every meal.
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....
lol 🤣
That’s on you brother xD you know Dr. Mike. It’d be weird if he DIDN’T say something nsfw
@@1TieDye1 you are 100% correct
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
What are you talking about, diarrhea is great for weight loss!
When diarrhea reaches Mach DD proceed to the nearest emergency room 🥳
How did you manage to revolutionized the old "dont eat if you're not hungery"? You're a boss.
This was unbelievably educational and entertaining. I didnt expect a video like this to land on my favorites list
Thanks! - Dr. Mike
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.
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.
Excellent points! - Dr. Mike
@@RenaissancePeriodization thanks Dr. Mike! You have the best fitness channel on UA-cam by far
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
@@EmilWestrum brushing teeth is an awesome strategy. I do it right after dinner when I’m craving something and the craving always goes away.
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.
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 🙌🏽
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.
“My lack of discipline” FTFY
Happy to help! Give these tips a try and you'll likely have better success next time! - Dr. Mike
@@BuffHippy
Smelly and cringe
discipline is overrated, man. It’s about implementing changes that make calorie deficits easy, like the tips in this video.
@@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.
Dr Mike: “avoid porn to stay abstinent. No big deal right?”
Me: you underestimate the power of my imagination.
Came to this channel for the info stayed for the analogies.
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.
Mike needs his own personal UA-cam channel that has nothing to do with fitness education but just him as a person, his thoughts and his personal life
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.
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.
PREACH! - Dr. Mike
@@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).
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.
@@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
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
Lots of protein farts are not good in a gym😭
always great info mike🙏🏻
Love your name!💪💪
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
It's not just crappy; it messes with your sleep, which messes with EVERYTHING! - Dr. Mike
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.
@@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! 😉
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!
man you are a funny dude. Found you by accident and i'm loving your no bullshit approach
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!
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.
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.
you need to surround yourself with different people
Balls deep*
Just hearing you talk about these foods had my mouth watering
4 weeks into a cut and finally had a willpower breakdown earlier today. this will be helpful.
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.
I've come back to this video several times for reference. It's so helpful. Thanks Dr. Mike.
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
Yes this is probably the biggest single thing to reduce the amount of food consumed. Take our time and eat slower.
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 😅
Why is eating in front of a mirror effective?
@@theivantang when you see a fat piece of shit stuffing its face u know whats up ^^
@@theivantangprobably because you’ll feel bad about yourself hahaha
@@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.
@@godminnette2 sounds like a shit idea with more downsides
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.
That guy was pretty dreamy ngl, you have good taste in men, Mike
God I’m so glad I found your channel not only is it so informative but you’re so fknig hilarious, seriously I love your humor.
That was the greatest analogy I've ever heard.
#8 (eliminate high palatability foods) is straight out of the Bushido code.
kudos
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.
the king of analogies
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!
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.
Sir, thank you for these insights and their zero-BS nature. I feel seen and my struggles understood and addressed in this video. You are very much appreciated.
Thanks for the tips Dr. Mike. I will be using these on my trip to Transylvania.
PUAAA!!! (Isn't that what vampires say? lol) - Dr. Mike
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.
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.
The Dr puffs!!! WE LOVE IT!!!!
This video took some interesting unexpected turns 😂
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.
I like how there was a Vshred ad on your video. That shit is funny.
i watched videos about this yesterday. Didnt find any from Renaissance Periodization. NExt day you upload this :)
1:07 "The Renaissance 2.0 Diet Book, by the way, is the one you want to buy if you want to learn a lot more about these and how to apply them." Ordered. Thank you for mentioning this. The last sports nutrition book that I read was "Macrobolic Nutrition" by Gerard Dente, and that was circa 2007 or so. This was a great video, and I'm definitely looking forward to reading your book as well.
oats + fruits + low fat Greek yoghurt will be my hunger killer meal du jour ✅
Commenting for the algorithm. Gotta get my man, Mike more out there 😈
Thanks, Tom Hunks ❤
lol
Great tips. Will try including some of your gaining tips as i am currently finding it difficult to eat more and my weigth has kind of stalled
So true, whenever I’m browsing UA-cam shorts or so.. whenever I see food I scroll on.. because I know it is very stimulating. The porn analogy was a winner man!!
Love the breakdown! This will helps lots of people!
Invaluable information that people pay for
J'ing the D. Best analogy yet
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.
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.
His analogies somehow make a lot of sense to me ! I always get what he means lol
One tip to add would be planned refeed days . They really help mentally also maintenance phases in between
I just started my deficit and Am Binging these videos after being at maintenance or a slight surplus for almost a year.
Love the analogy, thanks for sharing the other valuable info, too.
Came here to see how to prevent hunger and got the bonus on how to stop masturbation. Winning! 💯
Airfrying your veg is life changing. Cottage cheese blended with Frank sauce is a delish sauce
On point 8; I'm five weeks into a cut and had a bite of my daughters bagel and butter yesterday. The butter tasted so good, better than I remember it tasting.
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.
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❤
Great stuff as always folks!
Cmon dr mike, save my life
2 other tips i used are whole foods instead of processed, like chicken breast with a pound of brocolli when starving. Although it does go with the nutrient dense and tasty food tips mentioned, sometimes people dont consider it because it is so convenient and tastes good.
2nd is to add sugar free gelatin. There are brands with 5 calories for a serving, so 4 boxes is 80 calories and like 16 grams of protein. It not only hits the sugar craving, but also fill you up and hydrates you. With dinner this tiny bit of calories fills you up overnight no help you sleep and doesnt seem to make you crave more.
What brand of sugar free gelatin do you use?
@longshanks5531 royal brand. It is 5 calories per serving versus 10. There is also pre-made cups that are in 5 calories per cup. Raymondo brand.
@@bradlillie1494 royal or raymondo brand? Ok thanks!
I'm not interested in reducing hunger, I'm just here to watch Mike talk. Also, that analogy was perfectly fine, almost expected.
Keep yourself busy....keep your mind on other things
I really appreciate your content, always so interesting and educational! I am very thankful you tell the truth about all that nonsense existing on the internet about fitness and health...It is easy to fall into the fitness influencer / Hollywood trap. Bless you.
Greetings from Denmark.
i didn't believe that post diet was the hardest part, until i finished my first successful diet, that first few weeks was brutal
Great content as always! I already lost about 10 lbs implementing some of his tips on dieting and working out. The only thing that worked out better for me in dieting that kinda goes against one of the rules is: instead of avoiding highly palatable foods, I just make low calorie density foods tasty as hell, so when I do crave, I crave for 200 cals, not 2200 😅
Eating is like training. It takes time to learn new habits and learn how your body and brain works. Over 3 frikking years to get somewhat control over gaining and loosing weight.
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!!🤣🤣
Fantastic. Thanks for your insights and knowledge.
Dr Mike bro, you are hilarious.
Reading more, watching less TV/movies and walking more is helping me out a lot.
I actually enjoy the feeling of being hungry. Arnold says " Stay hungry"
Epic analogy!
#7 also works with having a cup of soup before the meal
Can we talk about Aspartame....
Also.. a video on kidney health and animal protein...I would love your scientific take.
Ketogenic, my buff friends. Legendary cutting diet.
My first meal was a big salad with extra chicken! Avocado 🥑! My last meal was is a tuna melt! Yesterday I had a big bowl of rice with.chicken’ avocado 🥑’beans!
It’s all about satiety. Fat and protein provide the best feeling of satiety. Carbs just cause cravings/feeling hungry.
Ive been intermittent fasting 16:8 or 18:6 if i make it that far. Was extremely hard to start even at 12:12. Once i got going I was less hungry. Or not as hungry as i THOUGHT i had been before. Sometimes i ate because its a habit at certain times and sometimes it was when i was up late and my body craved sleep and I read it as craving food. And my brain said “well if youre gonna stay up im going to crave carbs and sugar for instant energy… because you wont go the F to bed!
Going to bed helped me adjust hunger.
Thank you for another great video:)
I should have watched this video when I was cutting but I ended up figuring it out on my own. Filling up on veggies that have low cal density, eating more fiber to help me poop since I'm eating less now, and waiting until I'm starving in the morning before eating breakfast so I can shift all my meals back a few hours. Now I just get to pat myself on the back - my jacked lean back that I developed from watching RP videos.
Oh dear, I should have watched this before ordering that massive take out earlier
Oats and oatmeal have helped me tremendously with keeping me full in the morning or nighttime. I also add in protein from quark, whey or caseine and I top it with berries instead of jam or jelly.
I know you said no liquid calories, but I do have to say that protein shakes are awesome as a snack when I want something easy and it keeps me from grabbing cookies and candy and stuff.
Here's a hint. Grab your favourite protein powder. Add a cup of almond or coconut milk for creaminess, and whiz it up with a teaspoon of Glucomannon. You can add berries to the mixture or on top, if you want. Or add a couple of tsp of coffee or cacao - or both!
Leave it in the fridge for a few hours, and you've got yourself a mousse.
It will fill you up like nothing else and tastes great.😉
@@Denidrakes69 Thanks for the tip! Although I don't really see the point with glucomannon.. Unless it adds something to the mixture consistency.
I do make mousse out of caseine protein tho, no need for a bunch of extra ingredients there :)
Haha this guy is funny in how real he is. I love it
Quality fucking info!🐐🙏🏼
Veggies usually have 2-3 grams of fiber per 100g, (brown) rice has the same. Lentils have 30g, kidney beans 25g. Very satiating, plus they contribute to carbs and protein.
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
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.