Simple tips for lowering calorie intake and losing fat | Peter Attia and Derek MPMD

Summary

The video discusses appetite suppression tricks used by bodybuilders that could be applicable for those wanting to lose some weight. Tips include swapping out high-calorie foods for lower-calorie options that provide similar satiety and protein, like replacing some red meat with chicken breast or using more egg whites instead of whole eggs. The host also suggests diet soda as a way to satisfy sweet cravings without excessive calories compared to desserts. For those on a budget, hunting game meat like venison is proposed as a very cost-effective lean protein source.

Takeaways

• 😊 When trying to get very lean, bodybuilders use extreme diets that aren't healthy or sustainable long-term
• 👍 Diet soda can help satisfy sweet cravings without excess calories when in a calorie deficit
• 🥗 Swapping higher calorie ingredients for lower calorie options keeps portions the same but cuts calories
• 🍳 Adding egg whites to meals with whole eggs reduces calories while keeping protein high
• 🐔 Chicken breast has significantly fewer calories than red meat for the same protein content
• 🎯 Hunting can provide lean, healthy meat at a low cost if done properly and ethically
• 🦌 A single deer or elk can feed a family for over a year
• 🔫 Rifle hunting has a faster learning curve than bow hunting
• 🤢 Farmed meat is less healthy and tasty than wild game
• 😣 Once you eat higher quality food, it's hard to go back to cheap unhealthy options

Q & A

What are some examples of tricks bodybuilders use for appetite suppression?

Examples include drinking diet soda instead of high-calorie desserts, replacing high-fat Greek yogurt with lower fat versions, adding egg whites to meals with whole eggs, and replacing some red meat with leaner options like chicken breast.

Why doesn't the host necessarily advocate for using all these tricks simultaneously?

Because when bodybuilders are preparing for competition, they are pulling out all the stops and taking things to extremes that may not reflect an optimal healthy diet.

What are some simple swaps mentioned to reduce calories while maintaining satisfaction?

Swapping full-fat Greek yogurt for fat-free, adding egg whites instead of just egg yolks, and replacing some red meat with leaner options like chicken breast.

What makes wild game meat a good budget-friendly lean protein option?

Hunting a single large animal like a deer or elk can provide enough lean red meat to feed a family for over a year, making it very cost effective compared to buying commercial meat.

What are the differences between bow hunting and rifle hunting wild game?

Rifle hunting is quicker to learn, more humane with a good shot, and effective at longer ranges compared to bow hunting.

Approximately how much meat can you get from hunting a large deer or elk?

Thousands of dollars worth of meat, enough to feed a family for over a year.

Why does the host have an aversion to eating farmed meat now?

After shifting his diet towards more wild game, the host finds even chicken nauseating now because farmed animals are much more stressed compared to wild game.

What was the host's previous budget-friendly meat option before improving his diet?

Buying low-quality frozen chicken in boxes from the supermarket.

How can developing a more refined palate be problematic?

You get used to higher quality foods, making it harder to be satisfied by cheap budget-friendly options you previously tolerated.

What are some tips for making your diet shifts more sustainable?

Gradually transition to new foods instead of dramatic changes, find budget-friendly options like wild game hunting, and allow yourself occasional treats.