Eat Big, Get Ripped: The Best Foods for a Massive Appetite
What to Eat When You Have a Huge Appetite But Want to Get Ripped
If you're trying to get ripped, a massive appetite can be a major obstacle. It's damn near impossible sticking to a calorie-controlled diet when you're constantly hungry, and overeating can quickly undo all your hard work in the gym.
We've all been there, wanting to bulk up and add muscle mass while also shedding some extra fat. But how do you manage to satisfy your hunger while still staying on track with your nutrition goals?
Don't worry, we've got your back.
Here's our ultimate guide on what to eat if you've got a massive appetite but want to get lean and ripped.
THE CALORIE DEFICIT DILEMMA...
First off, we've gotta talk about the elephant in the room. It's no secret that the key to losing weight fast and getting ripped is creating a calorie deficit.
Translation: You gotta burn more calories than you consume.
However, if you have a king-sized hunger (which is usually the case when you're burning through a ton of energy during workouts), this can be a serious challenge.
If you checked out our previous article on Calorie Deficit Red Flags, you’ll know this method can be fraught with difficulties. Luckily, there’s several ways to manage your hunger while still staying on track.
Let’s get into it:
HOW TO SATISFY A MASSIVE APPETITE WHILE STAYING LEAN
10. OUTSMART HUNGER WITH FILLING, NUTRIENT-DENSE FOODS
One of the best ways to satisfy a massive appetite without sabotaging your gains is to focus on high-volume, low-calorie foods.
These are foods that are relatively low in calories but high in volume, which means they take up more space in your stomach, leaving you feeling full and satisfied. Go ahead and load up your plate with plenty of healthy, filling options like:
- Lean proteins like chicken, turkey, fish, and lean beef
- Vegetables like broccoli, spinach, kale, and sweet potatoes
- Fruits like apples, berries, and citrus fruits
- Healthy fats like nuts, seeds, avocado, and olive oil
Not only do these foods help keep you feeling full, they also provide your body with the nutrients like protein, fiber, and healthy oils it needs to build muscle and burn fat.
9. PUSH PROTEIN-PACKED FOODS
We all know protein is the #1 most important macronutrient when it comes to building muscle and losing fat. Not only does it keep you feeling full for longer, but it also has a higher thermic effect than carbs or fat, meaning that your body burns more calories digesting it.
Be sure to balance your plate at every meal and snack break with protein-packed heavy-hitters if you want to stave off a growling stomach. Here's some of the best high-protein foods to include in your diet:
- Chicken or Turkey Breast
- Lean Beef
- Salmon or Tuna
- Whey Protein Powder
- Low-fat Greek Yogurt
- Cottage Cheese
- Soy Products like Tofu & Tempeh
Wanna learn more about getting the most bang for your buck with protein? Check out our guides below for more tips, tricks & meal ideas:
8. DON'T DEMONIZE ALL FATS
Fats are often avoided like the plague when it comes to weight loss, but they're actually an important part of a balanced diet. Not only do they provide essential fatty acids and fat-soluble vitamins, but they also help keep you feeling full and satisfied.
Be sure to supplement your meals with a sensible serving of healthy fats, and try switching out saturated fats like butter and cheese with these healthier options as much as possible. Some of the best healthy fats to include in your diet are:
- Coconut Oil
- Nuts & Nut Butters
- Seeds like Pumpkin, Sesame & Flax
- Omega-3 rich fatty fish like Salmon
- Extra Virgin Olive Oil
7. OPTIMIZE YOUR IDEAL MEAL PLAN
Stuck in a fitness food rut? Still hungry after dinner? Not sure what macros your unique body requires to fire on all cylinders?
You need our Military Mental Endurance Performance Nutrition Guide, the ultimate ally for zeroing in on your unique nutrition needs.
When you're working on your physique, it helps to bring in the big guns to calculate your ideal diet - and with this guide, you'll always have a personal nutrition coach in your back pocket. Download it today and discover freedom from tricky food formulas so you can look your best with zero fuss.
NAIL YOUR NUTRITION PLAN
Did you know that progress in fitness is 30% from training and 70% from nutrition?
With the MME Performance Nutrition Guide, meet the ultimate resource to calculate your peak performance diet. This handbook combines caloric intake formulas for men & women, plus optimized eating habits for your max gains.
7. STAY FULLER WITH FIBROUS VEGETABLES
Fibrous vegetables are low in calories and high in fiber, which makes them a great choice for filling up your plate without adding a lot of calories. They also provide a range of important vitamins and minerals.
Some of the best bulky vegetables to include in your diet are:
- Cauliflower Rice
- Roasted Broccoli with Garlic
- Spinach & Kale
- Roasted Brussels Sprouts
- Grilled Asparagus
- Green Beans with Toasted Almonds
5. CHOOSE SLOW-DIGESTING CARBS
Carbohydrates are an important source of energy for your body, but not all carbs are created equal. Choosing slow-digesting, low glycemic index carbs can help keep you feeling full for longer, and prevent blood sugar spikes and crashes that lead to cravings and afternoon slumps.
Some of the best slow-digesting carbs to include in your diet are:
- Brown Rice
- Steel-Cut Oats
- Farro & Bulgar
- Roasted Sweet Potatoes
- Whole-Grain Bread
- Legumes like Lentils, Chickpeas & Beans
4. FILL UP WITH HYDRATING FOODS
Staying hydrated is obviously crucial for overall health, but did you know proper hydration can also help you feel full and keep your appetite in check?
Many fruits and vegetables have a high water content, so fill your basket with these H2O-laden foods next time you’re at the store:
- Broth-based soups
- Cucumber Salads
- Tomatoes & Salsa
- Celery Sticks with Nut Butter
- Zucchini Noodles
3. MEAL PREP LIKE A PRO
Meal prepping can help you stay on track and avoid the temptation to reach for unhealthy snacks or takeout meals. It takes your daily calorie counting and guesswork out in one fell swoop, giving you more time in the evenings to workout or get a good night’s sleep if you’re an early bird.
Not to mention, any temptation for a midweek Cheat Day disappears when you know you’ve got a nutritious, easy meal waiting for you in the fridge at home. Check out these 5 Secrets for Meal Prepping Like a Pro and say goodbye to boring old boiled chicken and broccoli for good.
2. NATURALLY SUPPRESS YOUR APPETITE
It’s rarely a good idea to mess with medications or diet pills that suppress your appetite, especially when it’s so easy to curb insane hunger pangs with the right foods. Luckily, you don’t need to resort to crazy supplements or drugs that are loaded with habit-forming chemicals that will set you back in the long run.
Instead, try incorporating some natural appetite suppressants into your diet. Several foods and drinks have been shown to help reduce hunger and cravings, including:
- Green Tea
- Spicy Foods
- High-fiber foods like beans and lentils
- Water-rich foods like soup and salad
1. EAT MORE OFTEN TO REV UP YOUR METABOLISM
When you have a massive appetite, it can be tempting to eat as much as you can in one sitting. However, this can sabotage your gains and make it harder to get ripped.
Instead, be mindful of your portions and try to eat smaller, more frequent meals throughout the day. This can help keep your metabolism revved up and prevent you from overeating at any one meal.
Aim for 5-6 small meals per day, each consisting of protein, complex carbs, and healthy fats.
SUPER SATISFYING MENUS
If you've got a monster appetite but want to get ripped, don't worry – you can still eat substantial meals while reaching your fitness goals. Here’s some easy and delicious ideas to get your creative juices flowing:
- Egg-white omelet with spinach, mushrooms, and low-fat cheese
- High-protein Greek yogurt with mixed berries and nuts
- Whole-grain toast with avocado and turkey bacon
- Grilled chicken breast with sweet potato and roasted vegetables
- Tuna salad with mixed greens and vinaigrette dressing
- Low-carb wrap with lean turkey, cheese, lettuce, and tomato
- Grilled sirloin steak with brown rice and broccoli
- Baked salmon with quinoa and asparagus
- Whole-wheat pasta with lean ground beef and tomato sauce
Remember to control your portion sizes and watch your calorie intake. It's also important to drink plenty of water throughout the day to stay hydrated and avoid overeating.
Having a massive appetite doesn't have to be a hindrance to your fitness goals. By choosing the right foods and controlling your portion sizes, you can still eat satisfying meals while getting lean and toned.
Remember to stay consistent with your nutrition and fitness routine, and you'll see the results you want. Here's your cue to fuel up without ever starving yourself again.
Dig in, warrior!
Fefe | MME Nutrition Contributor
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