Hunger is the number one reason most people struggle to stay consistent during a Fat Loss Phase. In Part 7, I walked you through the six strategic principles that build a diet where satiety is produced by your food choices themselves rather than relying on willpower. But even with that strategic foundation in place, hunger and cravings will still show up, especially in the windows between meals where most dieters actually break their diet.
This episode is the tactical follow up to Part 7. These are the specific, in-the-moment hunger hacks I use with my clients to bridge those windows and blunt hunger and cravings without derailing the deficit they’ve worked to create at meals.
Here’s what most people don’t realize. The strongest hunger hacks aren’t gimmicks and they aren’t tricks. They work because they manipulate the underlying mechanisms that govern food intake and satiety. In this episode, I break down the nine mechanisms that make hunger hacks work, and then I walk you through the specific evidence-based tactics that leverage them. Some of these you’ve probably heard before but may have been deploying ineffectively. Some you may not have heard before but have substantial research behind them. Either way, you’ll walk away knowing exactly which tactics to deploy for your specific execution gaps.
Because once you understand how to manage hunger in the moment, staying in a deficit stops being a battle you fight and becomes a system that works for you.
HERE’S WHAT WE COVER:
THE NINE UNDERLYING MECHANISMS THAT MAKE HUNGER HACKS ACTUALLY WORK
WHY SOLID FOODS BLUNT HUNGER FAR MORE THAN LIQUID CALORIES AT THE SAME CALORIE COUNT
THE BARBARA ROLLS RESEARCH ON WHOLE FRUIT VS APPLESAUCE VS JUICE AND SATIETY
WHY LIQUID CALORIES FAIL THE SATIETY SYSTEM AND DRIVE OVERCONSUMPTION
HOW EATING RATE DIRECTLY AFFECTS HOW MANY TOTAL CALORIES YOU CONSUME
WHY HARDER TEXTURED FOODS INCREASE SATIETY AND SLOW YOUR EATING NATURALLY
THE SLOWED EATING AND CHEWING TECHNIQUES THAT REDUCE MEAL SIZE
THE TWO CUP RULE: HOW WATER PRELOADING BEFORE MEALS REDUCES CALORIE INTAKE
WHAT THE SWITCH TRIAL REVEALS ABOUT DIET SODA AND FAT LOSS VS WATER
WHY DISTRACTED EATING MAKES YOU HUNGRIER LATER AND HOW MEAL MEMORY WORKS
THE PORTION CONTROL AND PLATE SIZE TACTICS THAT REDUCE INTAKE AUTOMATICALLY
HOW TO USE COFFEE AND CAFFEINE TIMING TO BLUNT APPETITE BETWEEN MEALS
WHY GUM CHEWING BRIDGES THE GAP FOR BOREDOM AND STRESS EATING
HOW SENSORY-SPECIFIC SATIETY EXPLAINS WHY THERE’S ALWAYS ROOM FOR DESSERT
HUNGER RIDING: THE ACCEPTANCE-BASED SKILL FOR LETTING CRAVINGS PASS
THE 10 TO 20 MINUTE PAUSE-AND-ASSESS PROTOCOL FOR DISTINGUISHING TRUE HUNGER FROM CRAVINGS
If you’ve struggled to stay consistent between meals, if cravings and hunger have derailed your Fat Loss Phases before, or if you’ve tried hunger hacks that didn’t work because you were deploying them without understanding the mechanisms behind them, this episode is going to give you the tactical toolkit to blunt hunger, beat cravings, and finally make staying in a deficit feel manageable.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
