Скачать или смотреть The EXACT Way to Eat More to Lose Weight

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-u...
https://liftwsarah.com/products/progr...

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...
Glute Guide: https://liftwsarah.com/products/12-we...

BULKING GUIDE
Bulking Guide: https://liftwsarah.com/products/the-u...

SOCIALS
Instagram: / liftwsarah
Tiktok: / liftwsarah
Bad B*tches Lift Heavy Group: / 1535339576945635

THANKS FOR STOPPING BY. I LOVE YOU ALWAYS,
-Sarah :)

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STUDIES/SOURCES USED

10% Adherence to Diet Across 12 Months
https://pubmed.ncbi.nlm.nih.gov/19936...

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/22401...

Protein Recommendations
https://jissn.biomedcentral.com/artic...

Effects of Wholegrain vs Refined Carbohydrates
https://www.sciencedirect.com/science...

The Influence of Food Texture on Satiety
https://pubmed.ncbi.nlm.nih.gov/32737...

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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TAGS

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