Dieting can be a tough progress, for both the body and the mind. Specially in a cutting phase, with a high caloric deficit, where some macro-nutrient goals significantly lower (consequently the number of total calories will be lower as well), it becomes harder to fight hunger or cravings.

Following everything strictly to achieve the results we want requires a lot of effort and dedication, as you can see in our clients’ results. But don’t be scared, there are some ways to make everything easier, using smart eating habits. We’ll have you know:

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1. 1. Use more meal volume
      This step can dictate your success or failure, since “fooling” your stomach is the main goal. By including foods that contain lower caloric density, you’ll contribute to a feeling of larger satiety, especially when the ratio of volume/calories is optimal. There’s a large array of foods that provide high volume without compromising your daily caloric limit, for example broccoli, cauliflower, mushrooms, spinach, lettuce or even pumpkin! Another great advantage of this method is that it forces the micro-nutrient goals to be met, according to your needs. Not only will you feel less hunger but you will also become healthier.
   2. Spare calories/macros on beverages
      It might not seem like it, but beverage consumption can be highly limiting within our daily food allowance when we’re on a diet. Especially because they don’t contribute to an extended feeling of satiety, which ends up being counter-productive, because you’ll be consuming calories that could be substituted by something more consistent. So, limiting soft, sugar based drinks, alcoholic beverages or even coffee (normally some sugar is added or even cream or milk) is a step towards your success in a diet, since it’ll allow you to eat more calories during your meals.
   3.  Meal distribution
      The hunger pattern throughout the day can vary from individual to individual, since you can have different daily rhythms or even different physical activity levels. So, discovering your pattern is a good way to combat your mind, since it’ll allow you to predict certain scenarios throughout your day, enabling you to maintain your goals. For example, if you’re most hungry when you wake, that should be the time at which you eat more calories.
   4. Using more flavor in your meals
      A diet doesn’t have to be tasteless. This false conception leads many people to give up their diet and give up their dream of having their ideal body in exchange of food that mocks you. But, nowadays you have numerous products that can help you in this matter, like low calorie sauces or sweeteners (like stevia). If you add more flavor while you cook, you’re able to keep your mind where it should be, leading to less cravings and more results.
   5. Include substitutes in the kitchen
      Substituting certain foods in our diet, specially while cooking, can make a huge difference for you to achieve your results. For example, substitute cream for low fat greek yogurt, substitute sugar for sweetener, use cauliflower crusts for pizzas, etc. When you include substitutes, like the ones we just said, you are provided with greater efficacy in macro nutrient distribution throughout all of your meals, since you can do a better resource management, providing greater balance throughout the day.

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These tips make an important point of our approach stand out: sustainability. It’s about achieving results thanks to a trustworthy, consistent and easy to manage approach. It adapts to each person’s lifestyle, eliminating the “mistake” factor and, this way, providing flexibility within our diet.