Many follow a solid workout program but see minimal progress, even after years of training. Diet is a common culprit, as it’s easy to miscalculate or neglect, but it plays a vital role in muscle growth and fat loss.
Hypertrophy expert Dr. Mike Israetel recently addressed common diet mistakes and shared five nutrition hacks for faster progress.
Eating protein and calories and lifting is 85% of your physique progress.
—Dr. Mike Israetel
Dr. Mike Israetel’s 5 Diet Hacks
- Prioritize Protein
- 4-6 Meals Daily
- Healthy but Convenient Foods
- Ease into Clean Diets
- Eat Less Tasty During Cuts
[Related: Why Does My Weight Fluctuate So Much? Dietitians Answer]
[Related: How Many Calories Are Burned Walking? Certified Nutrition and Fitness Experts Explain]
1. Prioritize Protein
The benefits of protein extend beyond building muscles. Protein is generally more satiating and has a higher thermic effect than carbohydrates and fats, meaning more calories are burned during digestion and metabolism, which supports fat loss. (1)
Four or five protein feedings evenly spaced per day are really critical to getting the best results.
—Dr. Mike Israetel
Research on whether protein timing is better than total daily protein consumption is mixed. However, a 2023 meta-analysis found protein intake after exercise and at night resulted in greater muscle and strength gains. (2) Literature suggests 20-to-40 grams of protein per meal optimizes muscle building. (3)
2. 4-6 Meals Daily
Dr. Israetel suggests four to six meals spaced every three to five hours, including protein shakes. Eating smaller meals throughout the day is arguably better than cramming calories in one or two large meals, especially if you require many clean calories.
Multiple meals also allows for a substantial breakfast, plus pre-workout and post-workout nutrition which might help optimize workout performance and recovery.
3. Convenient but Nutritious
Perfection isn’t always practical or necessary when it comes to nutrition. Dr. Israetel recalled his college days, “I didn’t have it in me to prepare chicken and rice every meal, so I made lean roast beef or turkey sandwiches with whole-grain bread, veggies, and apples.”
Flexibility is important for diet adherence, and quality nutrition can be simple and easy. (4)
4. Ease into Diets
“Some people start lifting, and the next week, they’ll eat five chicken, rice, and broccoli meals,” Dr. Israetel relayed. When this routine gets boring or unappetizing, many quit the fitness lifestyle altogether due to burnout from an all-or-nothing approach.
“I ate many foods that I liked when [maintaining or bulking],” Dr. Israetel confirmed. “That built loads of muscles. I had a ton of fun and a growing passion for bodybuilding.” Building a base with less restrictive dieting can make switching to a stricter diet easier.
5. Fat Loss Diet Hack
Hunger and cravings are common struggles during fat-loss phases. Salted oatmeal with chicken and broccoli is Dr. Israetel’s solution. It’s not appetizing, but it satiates quickly and might help prevent junk food cravings and binging.
Highly palatable, rewarding foods are linked to overeating and weight gain. Eating bland food was found to reduce cravings, and promote weight loss. (5)(6) “It’s better than scooping up tasty meals and praying to get to the next meal again,” Dr. Israetel believes.
More In Nutrition
- Nutrition and Strength Training Guidance for Trans and Nonbinary Athletes: New Study
- Lean Bulking Is Hard — Here Are 3 Tips to Get It Right
- How to Bulk: The Ultimate Guide to Gaining Size
References
- Kassis A, Godin JP, Moille SE, Nielsen-Moennoz C, Groulx K, Oguey-Araymon S, Praplan F, Beaumont M, Sauser J, Monnard I, Kapp AF, Ammon-Zufferey C, Frei N, Guignard L, Delodder F, Mace K. Effects of protein quantity and type on diet induced thermogenesis in overweight adults: A randomized controlled trial. Clin Nutr. 2019 Aug;38(4):1570-1580. doi: 10.1016/j.clnu.2018.08.004. Epub 2018 Aug 10. PMID: 30269898.
- Zhou HH, Liao Y, Zhou X, Peng Z, Xu S, Shi S, Liu L, Hao L, Yang W. Effects of Timing and Types of Protein Supplementation on Improving Muscle Mass, Strength, and Physical Performance in Adults Undergoing Resistance Training: A Network Meta-Analysis. Int J Sport Nutr Exerc Metab. 2023 Dec 1;34(1):54-64. doi: 10.1123/ijsnem.2023-0118. PMID: 38039960.
- Layman DK, Anthony TG, Rasmussen BB, Adams SH, Lynch CJ, Brinkworth GD, Davis TA. Defining meal requirements for protein to optimize metabolic roles of amino acids. Am J Clin Nutr. 2015 Jun;101(6):1330S-1338S. doi: 10.3945/ajcn.114.084053. Epub 2015 Apr 29. PMID: 25926513; PMCID: PMC5278948.
- Berg AC, Johnson KB, Straight CR, Reed RA, O’Connor PJ, Evans EM, Johnson MA. Flexible Eating Behavior Predicts Greater Weight Loss Following a Diet and Exercise Intervention in Older Women. J Nutr Gerontol Geriatr. 2018 Jan-Mar;37(1):14-29. doi: 10.1080/21551197.2018.1435433. Epub 2018 Mar 1. PMID: 29494790.
- Loxton NJ, Tipman RJ. Reward sensitivity and food addiction in women. Appetite. 2017 Aug 1;115:28-35. doi: 10.1016/j.appet.2016.10.022. Epub 2016 Oct 15. PMID: 27756640.
- Egecioglu E, Skibicka KP, Hansson C, Alvarez-Crespo M, Friberg PA, Jerlhag E, Engel JA, Dickson SL. Hedonic and incentive signals for body weight control. Rev Endocr Metab Disord. 2011 Sep;12(3):141-51. doi: 10.1007/s11154-011-9166-4. PMID: 21340584; PMCID: PMC3145094.
Featured image via Shutterstock/George Rudy
