What's up everyone, Ali Khan here. Today we're going to talk about how to eat less food and feel full. So we've talked a lot about numbers and theory, and calories and macros. And now you're probably wondering, Well, how do I how do I incorporate all of this stuff into my real life? How do I make a sustainable diet plan that I enjoy? And basically hit my my numbers and achieve my results without feeling deprived?

Like I'm dieting. And so that's what we're going to talk about today. Because feeling full is really really the name of the game when it comes to dieting if you can, if you can diet and feel full at the same time, you know, you'll have no problem sticking with it for a long enough time to see results. So the first thing you have to understand is that not all foods are created equal for weight loss. So let me explain. You see this picture here and all of these different foods represent 200 calories.

So this is what 200 calories looks like. It can take on many different forms you can have this, this like small handful of m&ms here a giant plate of carrots, a giant plate of apples or this like one and a quarter hotdogs. So all of these things represent 200 calories. But, you know, some of them are probably going to be more feeling than others. Right? What do you think if you had to pick what you were hungry?

Like what, and you only have 200 calories to work with? What would you eat? Would you eat the m&ms? Or would you eat this giant plate of carrots so probably something like the carrots and the apples and broccoli and something like that would be more fulfilling for for the same amount of calories than like some chocolate chips or gummy bears so so just keep that in mind. Not all foods are created equal. Now, we've talked about calories a lot and I just want to reiterate this point that calories are more important than food for weight loss.

Okay. That is very, very important. Now So because of that, what we should really do is focus on eating fewer calories, not less food, okay, fewer calories, not less food, you can eat more food volume, like I talked about in the previous example, you know, for lower calories, and that's what, that's what we're going to focus on now. So how do you feel full on fewer calories? How do you how do you create that that balance of numbers and satiety? So let's, let's talk about that.

There's a few strategies that I like to use. And these might not be for everybody. But you know, I found personally that they've helped me so I'll go ahead and talk about them. The first is intermittent fasting. So you know, basically, what I do. My daily routine is I skip breakfast, so I don't eat breakfast at all.

And then around 10am like in the middle of my morning, work day, I drink black coffee, and I eat my first meal around noon. So what What the coffee does is it helps, it helps kind of like curb my appetite for another couple hours until I get to noon because when it first thing in the morning, I'm not not hungry at all. So I just take advantage of that not being hungry and don't force myself to eat breakfast. It just gives me more more room throughout the day rest of the day for more calories. So which is what I like I like to eat bigger meals. Which brings me to my next point is with their intermittent fasting, I can eat fewer meals, but make them larger and more satisfying.

So what I like to do is I mentioned I skip breakfast and then at lunchtime around noon, I have like a smaller sized meal. And then for dinner I have this huge, ginormous meal and it's totally satisfying and I hit my numbers and it feels great. So the third thing is you want to choose lower calorie and more filling foods which we kind of talked about earlier. But let's talk more specifically about what those foods look like and so there's an acronym that I like to use called flap. Which, you know, if you eat more flap, you'll you'll lose more flab is what I like to say so, so flap stands for F, which is fibrous veggies, l lean meats, a apples and potatoes. Now, these aren't the only foods you can eat.

But these are the ones I found have been most satisfying for me, you know, your fibrous veggies like broccoli, keep you pretty full, you know, if you include them in any meal, lean meats, they're gonna get you, the protein is going to help keep you full without like the added fat. So stuff like chicken, turkey, lean beef really, really helps. And then things like apples and potatoes. I mean, you can eat an entire apple and be pretty satisfied or an entire potato, and that might only be 100 calories or so. So, so being strategic about your food choices is very important. Now, if you're interested in some of these strategies, and you want to learn more about the specifics of interview And fasting, the black coffee strategy that the fewer meals but the more satisfying meals and being strategic about your food choices, then you're going to want to check out this fat loss course called Kino body aggressive fat loss 2.0 This is my favorite fat loss course.

Because it actually helps keep me full and most most programs most diet programs are very restrictive. They tell you you can't eat this and you can't eat that and you're gonna just grind through it and and push through the pain of dieting. Well this is totally different. The aggressive fat loss protocol, Greg O. Gallagher Kino body he's got it down to like a perfect science where you get results very quickly in fact, but you're you're eating foods that you love, you're totally satisfied and and a lot of people have lost you know, 30 or more pounds on this program while eating stuff that they love like steak and potatoes and, and and it's just making room for desserts and treats like that. So it's really revolutionary and if you're interested in some of these things, some of these ideas I talked about, you should definitely check it out.

So Kino body aggressive fat loss, highly recommend it. Alright, so that's that's how to eat less food and and feel full. So thanks for tuning in and we'll talk to you in the next video.