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Hungry on your calorie deficit? In today's video I'll show you exactly how to eat MORE food to lose weight easier (seriously... and it's backed by science)
FAT LOSS GUIDE & WEIGHT LOSS TRACKER
https://liftwsarah.com/products/the-ultimate-fat-loss-guide
https://liftwsarah.com/products/progress-tracker
WORKOUT PROGRAMS
Beginner Friendly 5 Day-Split : https://liftwsarah.com/products/12-we...
3-Day Workout Split : https://liftwsarah.com/products/12-we...
Upper Lower Workout Plan: https://liftwsarah.com/products/upper-lower-body-12-week-workout-plan
Glute Guide: https://liftwsarah.com/products/12-week-glute-guide
BULKING GUIDE
Bulking Guide: https://liftwsarah.com/products/the-u...
SOCIALS
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Tiktok: / liftwsarah
Bad B*tches Lift Heavy Group: / 1535339576945635
THANKS FOR STOPPING BY. I LOVE YOU ALWAYS,
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--
STUDIES/SOURCES USED
10% Adherence to Diet Across 12 Months
https://pubmed.ncbi.nlm.nih.gov/19936157/
25% of People Keep The Weight Off Long-Term
https://doi.org/10.3390/nu14061259
Within-Meal Satiation and Post-Meal Satiety
https://pubmed.ncbi.nlm.nih.gov/22401600/
Protein Recommendations
https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0215-1
Effects of Wholegrain vs Refined Carbohydrates
https://www.sciencedirect.com/science/article/pii/S2161831322001466?via%3Dihub
The Influence of Food Texture on Satiety
https://pubmed.ncbi.nlm.nih.gov/32737349/
A List of The Most Satiating Foods (The Satiety Index)
https://pubmed.ncbi.nlm.nih.gov/7498104/
RECIPIES
BREAKFAST:
Egg White Oats - 247 calories, 23 grams of protein
Start with:
30 grams of rolled oats
300ml of water or milk
and a pinch of salt
Once thickened:
Add 200 grams of egg white, whisk A LOT!!
Then add:
Vanilla extract
Almond extract
1/2 Banana and 10 grams of sultanas
Eat warm, or pop in airtight container + stick in the fridge overnight
DINNER:
Greek Salad Bowl - 460 Cals, 37G Protein
shredded lettuce
curly kale, torn
diced cucumber
50 g cherry tomatoes
pickled beetroot, chopped
1 tbsp sliced jalapeños
15 g black olives
2 tsp pickled red onion
40 g full-fat Polish cottage cheese
15 g halloumi, cubed
15 g feta, crumbled
100 g fried rump steak, sliced(Alternatives: chicken breast, lean mince, or grilled fish.)
35 g sourdough, cubed into croutons, seasoned with salt, pepper, garlic powder, nutritional yeast; spray with fry ight + Air-fry at 200 °C for 5–6 min
DESSERT:
Cheesecake Yoghurt Bowl: 300-500 Cals, 30-60G Protein
(my bowl in today’s video was larger than this recipe, around 600 calories and 57g protein)
200–300 g fat-free flavoured Greek yogurt (or quark)
50–100 g cottage cheese (low-fat or full-fat, your call)
A pinch of salt
Lemon zest or a few drops of lemon extract
frozen raspberries
frozen blueberries
½ small banana, sliced
frozen mango
chopped date
85% dark chocolate, roughly chopped
almond butter
pistachio butter
chocolate PB fit powder
oats or granola (depending on calorie budget)
sprinkle of brown-sugar sweetness
light pinch of salt
Optional 30 min freezer
CHAPTERS
00:00-00:29 Intro
00:29-01:52 Why diets fail
01:52-02:17 What volume eating is
02:17-02:31 What it isn’t
02:31-04:56 How to implement
04:56-05:02 4 Recipes (full day of eating)
05:02-07:01 Breakfast
07:01-07:33 Lunch
07:33-09:37 Dinner
09:37-10:37 Dessert
10:37-10:48 Outro
--
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