How to Stay Full in a Calorie Deficit: 4 Hunger Hacks for Fit Model and Bikini Bodybuilding Prep
3 minute read
Hungry on Prep? Here’s What to Do About It
If you’re in a calorie deficit—whether for Bikini prep, Fit Model prep, or general fat loss — you’ve probably experienced hunger. Hunger is normal, but that doesn’t mean your only choice is to suffer through it. Managing hunger effectively can make prep feel more doable, helping you stay consistent and on track without feeling miserable.
While you can’t avoid hunger altogether, you can curb your hunger.
Let’s break down four simple strategies to help you stay full while cutting.
Volume Eating:
Load Up on Low-Calorie, High-Volume Foods
One of the best ways to manage hunger is to eat more food. The catch? Doing so without increasing calories. The trick is to choose high-volume, low-calorie foods that take up space in your stomach. Your stomach has receptors that sense a stretch when more food is eaten and sends ‘full’ signals to your brain. Pretty neat, huh?
Best High-Volume Foods for Staying Full:
✅ Leafy Greens: Spinach, romaine, arugula, kale
✅ Vegetables: Zucchini, cucumbers, bell peppers, asparagus
✅ Berries: Strawberries, raspberries, blackberries (low-calorie & high-fiber)
✅ Broths & Soups: Clear, veggie-packed broths add bulk without tons of calories
✅ Low Calorie Protein Sources: Egg whites, lean chicken breast, nonfat greek yogurt
👉 Pro Tip: Make a Big Ol’ Salad or add extra veggies to every meal. You’ll feel fuller without adding lots of extra calories.
Space Out Your Meals & Avoid Calorie Hoarding
If you’re not eating much during the day and saving the majority of your calories for a big meal at night, this can be a huge hunger trigger!
Saving calories so you can eat more later might seem like a smart strategy, but in reality, this pattern isn’t ideal. Calorie hoarding actually makes prep harder, not easier.
You’ll feel hungrier throughout the day, which sucks, and that constant hunger can lead to more cravings and a higher chance of overeating later. Plus, going from barely eating to a massive meal can leave you feeling overstuffed and sluggish instead of satisfied.
How to Time Meals to Feel Less Hungry:
✅ Eat every 3-4 hours to keep hunger levels steady
✅ Distribute protein evenly to prevent energy crashes and cravings
✅ Avoid saving all (or most of) your calories for one meal—your digestion (and mood) will thank you
👉 Pro Tip: Instead of “saving” calories, aim to spread them somewhat evenly throughout the day so you feel more in control, more satisfied, and less food-focused.
Prioritize Protein & Fiber for Satiety
Protein and fiber are key for managing hunger. If your meals are low in either, you’ll probably find yourself getting hungry faster.
You’re likely getting plenty of protein, but what about fiber? As prep calories drop, skipping fiber-rich foods in favor of lower-calorie options can be tempting. But keeping fiber in your diet for as much of prep as possible will not only help with fullness but also provide important health benefits.
Best Protein & Fiber Sources for Prep:
🍗 High-Protein: Chicken, turkey, egg whites, fish, Greek yogurt
🥦 High-Fiber: Leafy greens, berries, oats, flaxseeds, beans (if macros allow)
👉 Pro Tip: Pair lean protein + fiber at every meal for the best hunger control.
Find a Distraction—Because Hunger is Part of the Process
Hunger happens. If you’re sitting around thinking about food, hunger feels way worse. A welcome distraction can take your mind of feelings of hunger until it’s time for your next meal.
How to Distract Yourself & Reduce Food Fixation:
✅ Go for a walk—movement gives you something to do and can suppress hunger
✅ Read a book (Harry Potter or Stephen King? Take your pick!)
✅ Call a friend—or better yet, your grandma. She’ll love it.
✅ Tackle a project you’ve been procrastinating (bonus: productivity win)
Hunger is Normal, But You CAN Manage It.
Hunger on prep? That’s expected. It’d be weird if you weren’t.
But that doesn’t mean you can’t make it more manageable!