My Strategies

Oats — especially with sweetness like honey — cause sleepiness and deep relaxation during the day and post-workout. Not recommended as pre-workout fuel.

One of the most effective tactics for staying in a caloric deficit. Cut off eating at least 2-3 hours before sleep — digestion spikes insulin and body temperature, which disrupts sleep quality and fat oxidation overnight.

After 9 PM, choose low-calorie high-volume foods — cucumber, leafy greens, or a light salad — instead of heavy or calorie-dense meals. Satisfying without the caloric cost or sleep disruption.

If hunger hits before bed and you genuinely cannot sleep, cucumbers are the go-to. Mostly water, very low calorie, and filling enough to take the edge off without derailing the deficit.

High satiety per calorie — protein and fat together suppress hunger for hours. Keep a batch ready in the fridge. Two eggs is usually enough to shut hunger down without blowing the day.

Lentils digest slowly, keeping blood sugar stable and insulin low for hours. High in protein and fibre, they fill you up without a caloric hit. Swap rice or bread for lentils on rest days especially — the sustained energy prevents the hunger spikes that break deficits.