In this week’s video, I broke down what actually drives fat loss—not another diet, but the underlying drivers that all diets that work are tapping into.
There are two hunger “fuel tanks”:
Protein hunger → your body will keep eating until it gets enough protein
Physical fullness → your stomach needs to feel full (volume)
Most diets solve one.
Very few solve both.
That’s why:
Carnivore works → it crushes protein hunger
Some vegan diets work → they rely on calorie dilution (high volume, low calorie foods)
But the best approach is obvious once you see it:
High protein + calorie dilution = automatic fat loss with minimal hunger
🍽️ The Missing Piece
High protein foods are obvious.
Calorie-diluted sides are not.
So here’s a list of the top 20 calorie-diluted sides, organized by how effectively they fill you up relative to calories.
🥇Top Tier (Maximum Calorie Dilution)
(extremely high volume, very hard to overeat)
Potatoes (white, boiled or baked)
Sweet potatoes
Zucchini
Cauliflower
Broccoli
Cabbage
Spinach
Mushrooms
👉 These are loaded with water + fiber and take up serious space in your stomach.
🥈High Tier (Very Strong Fullness per Calorie)
Carrots
Green beans
Asparagus
Bell peppers
Tomatoes
Eggplant
👉 Slightly more calories, still very high volume and hard to overeat.
🥉Moderate Tier (Good Support Foods)
Apples
Berries
Oranges
Oats (cooked with water)
Lentils
Black beans
👉 These bring:
fiber
some carbs
and still decent volume
Not as extreme as vegetables, but still effective. The real difference
💣How to Use This (Simple)
Build meals like this:
Protein first (meat, eggs, etc.)
Then add one or two of these sides
That’s it.
🔥 75 Days to Shredded
75 Days to Shredded is the exact zero-BS system I used at 47 to lose 25 lb of fat and gain 6 lb of muscle.
