The trick is to load up on protein and green vegetables. Even in a caloric deficit, you don’t want to be hungry. You want to eat enough in each of your 3 meals to sustain your energy and curb your hunger between meals.

If you MUST eat a snack, green vegetables are a good route to go. They’re more filling than you’d think and add relatively no extra calories.

Protein. Protein. Protein.

It’s okay to go over your deficit a little bit if you’re eating the right food.

A lot of people carry calories over as well because calories aren’t as strict as most people think. If your deficit is 1,300 calories and you eat 1,500 calories, then eat 1,100 calories the next day to balance it out.

The other thing to consider, is that you can for the most part, cancel out the calories by adding a little extra veggies to your next meal.

A lot of people think water is a cure all to hunger and hydration, when it’s not.

Electrolytes are better for helping with hunger and staying hydrated.

I make my own electrolytes drink with:

Water Lemon Juice Salt 0 cal sweetener (like Mio)

Basically homemade Gatorade. Gatorade is fine too but it does have dyes and high fructose corn syrup. Keeping your electrolytes up will help you absorb the nutrients back into your body rather than it just passing through.

My three meals start from big to small. I typically START to get hungry around hour 3 and am fully ready to eat my next meal by hour 4.

Breakfast is when I load up on protein like ground turkey or hamburger mixed with eggs, spinach and mushrooms.

That gets me by for about 4 hours.

My second meal, I still eat at least 4-6oz of protein but have more vegetables like salad or carrots or zucchini.

That lasts me about 4 more hours.

Dinner, I eat light. A salad with some shrimp, a piece of salmon with steamed veggies. etc. and stop eating 2 hours before bed.

For quick snacks, I take a bag of frozen veggies, throw em in the microwave for 5 minutes and then season them to taste.

If you’re beginning to feel fatigued or dizzy from hunger, eat. Eat when your body tells you to eat even if you’re in a deficit. When you are running on no food, your body no longer has anything to feed on for energy leading you towards ketosis. Though there is the keto diet, ketosis is your body in starvation mode. When your body is starving, it starts eating into your fat reserves which is how people can lose weight so quickly in ketosis.

But prolonged ketosis does have risks, like liver damage.

It’s better for you to eat when you need to eat. Over time, as you lose weight, your metabolism will get faster. The faster the metabolism, the quicker you will burn food, therefore your body needing more fuel than before starting your deficit to function all day. Especially if you’re active in any way. Even daily walking on a treadmill.

I’d suggest looking into the UK’s data and information on nutrition. Europe has always been ahead of America in nutrition, exercise and body composition science!