It’s not uncommon to feel hungry and tired the first week. The reason: You may not be used to eating every 3 – 4 hours, and instead have either gone long periods of time without eating, grazed throughout the day, or a combination of both. Your body needs time to adapt, but it will definitely adapt, usually within a few days or weeks at most. Stay patient and stay the course.

The app tells you what macros to hit meal by meal, and give you exact weights of every selected food you have to eat to meet those macros. If you want to maximize your chances of success, eat only the foods listed in the plan, or very similar whole foods. If you’re going to eat foods not listed, please count them to within 5g per macro. So if a your plan says to consume a meal of 20g of protein, 35g of carbs and 10g of fat, and you consume foods with a total of 17g protein, 37g carbs, and 11g fat, you’re in the clear!

While hunger is inevitable when dieting, there are several strategies you can use to help reduce hunger:

• Hydrate: Fluids will fill your stomach, which expands it. This causes a signal to be sent to the brain that you’re not as hungry. Try drinking 12 – 16 ounces of water before meals to help curb your appetite.
• Choose More Filling Options: If you choose fruits and high-volume veggies for your carbs, they will fill you up more than if you choose very energy-dense options, such as white rice.
• Eat Slowly: It takes roughly 20 minutes for your body to send signals to your brain that you’re full. By slowing down, you allow ample time for this to occur, while simultaneously eating less. By the end of the meal, you will have eaten less, yet feel fuller than usual — an especially great feeling when dieting! To help yourself slow down:
  • Cut food into tiny, bite size pieces
  • Do 15 – 20 chews per bite
  • Put down your eating utensil in between bites

If hunger is a recurring theme in the evening, please consider our Evening Hunger Templates (designed exactly for this puSculpose).

More information here

We recommend that, especially on a fat loss diet, you eliminate snacking as much as possible. Long-term research on diet adherence and success shows that people who snack less tend to get better results. If you’re on a maintenance diet, you can snack if you’d like, but the more you snack, them less whole food the diet will adjust to prescribing you, so keep snacking limited. If you’re on the muscle gain diet, a bit of snacking isn’t terrible, as long as you’re not eating too much junk and sticking mostly to the planned meals.

Easy. You just change your schedule in the “Lifestyle” section of the navigation page to the new schedule that you want. Make sure to click “The change is just for today” when prompted, unless you want to change the schedule for this day going forward. Then just navigate back to your home page and eat the meals you have left for that day when they come up. Don’t worry about the meals you already ate.

You don’t! You can use another app, such as MyFitnessPal, to calculate macros if you choose foods that are not programmed into the app library. But if you track all meals on another app, it’s going to assume slightly different macro numbers and result in a whole lot of confusion and not much else.

When we made the macro tables for app foods, we did several things:

• Sourced the best data from multiple databases.
• Used averages that got closer to the most basic version of each food.
• Rounded the macros on all foods to the nearest 5g.

What this gets you are macros probably a bit more accurate than most tracking apps, but close enough to cancel out over days and weeks of app use and adjustment.

If you just check in your meals and get as close as you can to non-app library meal macros, your diet results will happen; no extra tracking required!