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what the we’re going to make the most filling meal on the planet for 500 calories this is 10 kg of jelly now a lot of people talk about the secret to fat loss and most of the time it’s just kind of [ __ ] it’s calorie deficit but this actually might be a real secret to Fat [Music] Loss high volume lowc calorie foods is exactly how it sounds foods that are high in volume weight but are also low in calories so these are all foods that make you feel full whilst containing less calories than you probably think choosing high volume low calorie foods will allow you to eat more while it’s also losing weight so I’m going to show you guys my personal favorites of high volume low calorie foods in protein fats carbs and snack now most people when they think of carbs they think of probably rice or potatoes breads things like that cereals those are quite high in carbs per 100 gr so if you imagine a standard serving of rice for a hungry guy so me probably 300 G I don’t have it here to illustrate but it’s about that much 300 G it’s a normal amount like the packet ones you get bit bigger than that or you could have a whole kilogram of pumpkin if you compare the weight we’ve got a kilogram of pumpkin versus 300 G of rice literally three times more food volume and if you’re in Australia you can also get these things called Charisma potatoes or low card potatoes which I’m sure you’ve seen which are about the same as pumpkin I kind of just substitute one and usually with something like pumpkin if you want to maintain the volume don’t air fry or bake the [ __ ] out of it because it’s obviously going to lose a lot of that volume if you want pumpkin to kind of maintain it fullness as well as potatoes either boil them and just have that or steam them and then maybe like stir fry them up in the pan or something with a bit of flavor like butter on your potatoes something like that if you put in 300 G of pumpkin that comes out 100 kind of defeats a purpose so we all know chicken breast high in protein low in fats good cutting meal but what people might not know is that chicken breast is 30% protein which is usually good cuz it’s high protein right but fish white fish I don’t have any why don’t I not have any props I’m just too busy making [ __ ] jelly white fish here is actually a 18% protein so Seafood as well is quite good like this you could eat more prawns and more weight in fish than you would in say chicken because it’s actually less percentage protein so if you wanted if you had 250 g of white fish instead of 200 g of chicken that would be great or calamari or prawns or whatever your particular Seafood favorite is but just chicken isn’t the only option there’s old stories in like old bodybuilding Tales of competitors switching to White Fish in like 4 weeks out from a show they said it would thin their skin and like reduced water but I think what was actually happening was they were just getting lean because they were consuming less calories 200 g of chicken to 200 g of fish is still less calories now when it comes to choosing fats oil is obviously the highest in fat it is pure fat so if you have 20 mil of oil just a tablespoon of oil it’s essentially the same calories as having an entire avocado in terms of the fat content so it’s up to you some people like to cook in a lot of oil and that’s totally fine others can take away the oil and add more filling fats like avocado or my personal favorite a lot of animal fats that I actually cook with so I would prefer to eat a fatti a cut of of steak then I would add necessarily fats to my meal so it depends on how you want to go about it but just be careful of oils because they are so high in calories and if you’re just smashing them Willy nearly it’ll be very easy for that calorie intake to just go right up conversely if you’re watching this and you literally can’t put on weight which I don’t know why you’d be watching this but oil is like a really good bulking hack so you could add coconut all to your smoothies you can have it on the tablespoon it’s such an easy way of getting calories in that it can be used as a bulking hack or it can stop people from losing weight now finally what you’ve all been waiting for the snack hack so sugar-free jelly is always a dieting hack you simply add one of the little sachet to about 500 mil of water put in the fridge and that is about 26 calories from memory so that makes 500 mil so 26 calories per 500 G show you guys what that looks like just this much jelly about 26 calories crazy so one thing I used to do is put a little bit of yogurt on top of this like tablespoon maybe some berries a few bits of crunchy granola or something now you compare that to the same weight and something else and it’s going to be different now obviously this is mainly just water as soon as it hits your stomach it’s going to like turn into water but it gives you that feeling of fullness which does go a long way so the other thing to know when it comes to feeling full and your body’s satiety is your gut has certain receptors of how full you are this doesn’t always just mean volume it has stretch receptors in your gut which is the feeling of fullness which you might feel full onone but those who are dieting know that that’s not the only answer and you also need to be nourishing your body so if you just cut all calories and fill up on this stuff you’re still going be left feeling slightly empty but at the end of the day if you’re dieting sometimes you’re just going to be a little bit hungry and less satisfied the only thing I can do to combat that is add things like healthy fats in there enough protein from your diet and then the rest high volume low calorie foods so this entire 10 kilos of jelly is pretty much 500 calories and it’s about 125 g of protein so technically one could just have this and still hit their protein goals you wouldn’t hit your amino acid goals cuz it doesn’t have a very good profile but technically you’d still will be hitting your Macros with just 10 kilos of jelly wouldn’t recommend it but I have gone in the past where I would literally have a kilo of jelly a day and I was like 6% body fat sometimes it just it just does help and I thought to illustrate the point of imagine eating all of this 10 kilos and still being in a deficit would be strange and you’d have a you’d have big issues in a sore stomach but I thought I would show you guys that to illustrate the extremity of this example and guys if you did like this video please like it cuz I’ve got I’ve made 10 kilos of jelly I mean like this video but show some love I hope you enjoyed this and uh see you guys in the next video Stay massive don’t [Music] be you see I’m saying