One of the nastiest side effects of fat loss dieting is hunger.

It's also a big reason many people fail to meet their goals.

People give into hunger.

Once you get deep into a diet, brownies, potato chips, donuts, food like that, become attractive.

That leads to cravings and cravings are no bueno.

There have been many nights where I go to bed and 2 hours later still staring at the ceiling thinking about food.

And unless you're content dieting, which I wasn't, dieting shouldn't disrupt sleep this bad.

Which means that at the time my diet wasn't set up very well. Fortunately today, I know better.

Now imagine a fat loss phase with no hunger.

You lose fat, get very lean, abs start to show, veins appear, all without hunger.

That's what this post is all about.

Reducing hunger while dieting.

Here's my 4-step system for a fat loss diet with minimal hunger.

1) No calorie dense foods

Calorie dense foods are foods that are very high in calories relative to their weight.

Meaning you get so little amount of food as well as a ton of calories.

Not good. How are you supposed keep hunger down when you can eat so little?

For starters, steer clear from junk food like burgers, donuts, and brownies.

Next you want to prioritize high volume nutrient dense foods.

Foods that are low in calories relative to their while providing you with important nutrients your body needs to perform at its highest.

Foods like broccoli, brown rice, white potato, lean meats, eggs, pasta, fruits, berries.

You can eat so much of that food for so little calories.

More food = less hunger

Avoid calorie dense foods.

2) Avoid really tasty foods

Many people would disagree with this.

"I need tasty foods so I make my diet more enjoyable"

Here's the thing, the goal of a fat loss phase isn't to make you comfortable but make you healthier and look better.

Often people justify adding junk food to their diet by claiming it increases adherence to the diet.

But here's the problem I have with it.

If you're deep into a diet, tasty food becomes even more tasty.

When you add that into your diet, get a taste of it, you want more.

It's like when a shark gets a taste of your blood, it's no longer hungry, it's famished.

When you get a taste of tasty food, it goes from a craving to being willing to punch someone in the face to get it.

Can you see how adding ultra tasty shit into a diet may not be the best idea?

3) Don't eat when hungry

I know that my hunger is low during the first few hours in the morning.

I also know that my cravings skyrocket during night.

In this case, there's only one sensible thing to do.

Eat less in the morning when I want less food, save more calories for the night when I also get cravings.

Simple yet makes a huge difference.

There's no bigger waste of calories than showing them down your throat at a time you're not hungry.

4) No liquid calories

Liquid calories are excellent in not reducing hunger and costing you a ton of calories.

But that's not what we want. We want less hunger.

So we want less liquid calories.

Throw your sodas and juices out and replace them with water.

These are the main rules I follow to reduce hunger.

Thanks for reading, until next time!