Getting truly lean requires more than just cutting calories — it’s a full-on mental and physical strategy.
In a recent video, fitness YouTuber Derek from More Plates More Dates shared his most effective fat loss hacks — including deep-cut tips few others are talking about.
From appetite-suppressing supplements to “zero food” swaps and clever timing tricks, the approach leans heavily on adherence tactics that actually work when discipline starts to fade.
And if you’ve ever struggled with staying consistent on a shredding diet or tend to cave during extreme cuts, there’s something in here for you.
Let’s dive into the most applicable, standout strategies from his own extreme cutting phases that can make your next fat loss phase actually sustainable — and successful.
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Cutting is all about adherence
The biggest reason people fail to get lean isn’t the wrong macros or training program.
It’s lack of adherence over the long haul.
According to Derek, “Adherence is the number one killer of people not getting lean.”
To improve that, he focused on meals and supplements that crushed appetite, timed food intake to reduce cravings, and used smart food swaps to stretch calories.
Stimulants and supplements that actually helped
He experimented with a wide range of pharmacological aids. While some were extreme or not advisable for everyone, certain compounds were key for appetite control.
What actually worked for appetite suppression:
- Gorilla Mind Rush – Derek claims it worked better than the popular ECA (ephedrine, caffeine, aspirin) stack
- Melanotan II – While technically a tanning peptide, it had the unexpected benefit of blunting hunger through mild nausea, making it surprisingly helpful in ultra-deep deficits
- Injectable L-Carnitine + Yohimbine + Caffeine – Used pre-cardio and pre-fast for synergistic fat mobilization benefits during fasted morning cardio
Other substances like DNP, Adderall, or Meridia were either rejected due to safety/toxicity, effect inconsistency, or side effects that hurt adherence more than helped it.
The T3 debate
While T3 (thyroid hormone) is often abused in bodybuilding, Derek suggests it may serve a role in very lean or extended cuts where natural thyroid output is severely downregulated.
He likens its smart use to how insulin might be used to take stress off the pancreas — T3 in small “replacement doses” may support metabolism without stripping muscle if used wisely.
Diet hacks that saved his sanity and results
1. Eliminate liquid calories
“Don’t drink your calories,” Derek warns. Even post-workout shakes offer little satiety. Solid meals are more filling, and better for diet adherence in a cut.
2. Use carbonated or diet drinks
- Plain sparkling water helps mimic fullness
- Zevia (stevia-sweetened) avoids common artificial sweeteners
- Even Diet Coke or other sugar-free sodas are fair game if they help you stick to your diet and manage cravings
3. Lean on black coffee
Used correctly, it’s a hunger-busting tool. Just avoid creams, oils, and sugars – stick with zero-calorie additions like stevia if needed.
4. Sugar-free Jell-O and puddings
Ten calories per serving and surprisingly satisfying. A whole mixing bowl full might only add up to 50–80 calories — a sweet tooth saver with almost no metabolic cost.
5. Calorie-free sauces and condiments
- Walden Farms syrups and dressings
- G Hughes BBQ sauce – only 5 calories per tbsp
- Seal Sama sugar-free teriyaki – a favorite for chicken and shirataki noodle bowls
6. Sugar-free gum
Five calories per piece and keeps your mouth busy, helping reduce mindless snacking. The act of chewing also sends fullness cues to the brain.
7. Shirataki noodles
These konjac-root-based noodles are essentially zero calories and mimic pasta texture well when you’re deep into a deficit. Derek recommends coupling them with chicken and low-calorie sauces for a massive volume meal that satisfies without sabotaging your macros.
8. Protein ice cream
The “blender bomb” of cutting diets. Using whey, ice, PB2 (powdered peanut butter), and flavorings like cocoa or sugar-free Jell-O powders, it’s possible to make giant bowls of ice cream for around 200 calories.
9. Popcorn
94% fat-free microwave popcorn is a solid high-volume snack option — low calorie per serving and helps with crunch cravings.
Tactical diet structuring
Intermittent fasting and carb timing
Derek found that skipping breakfast and pushing food later timed well with his natural hunger rhythms.
He often followed a 16:8 intermittent fasting pattern: fast for 16 hours, eat during an 8-hour window.
“Eating early spiked my insulin and made me ravenous the rest of the day,” he said. Avoid carbs for the first meal if you’re not fasting to minimize later cravings. Keep carbs post-workout or in the evening when cravings peak.
Eating protein-forward, low-fat meals
“Protein is the most satiating macro,” Derek emphasized. Fats are calorie-dense and don’t fill you up nearly as well per volume compared to lean protein.
Switching from red meat to chicken (or leaner cuts of beef) allowed him to eat the same volume of food for fewer calories — a major win during extreme cuts.
Chewier food choices
Chewing food longer helps your body signal fullness. Choosing steak over ground beef, for example, can slow eating and improve digestion and satiety.
Track your dressing and sauces
Liquid calories overlooked in creamy dressings or unmeasured sauces often account for a hidden 200–400 calories daily. Weigh the bottle before and after pouring to stay on track.
Gut function and long-term satiety
Healthy digestion equals more efficient nutrient absorption — and ultimately better satiety, mood, and energy.
Low stomach acid or poor gut flora can sabotage everything.
Derek recommends supporting gut function through:
- Proper chewing habits
- Minimizing artificial fillers and excess sweeteners when possible
- Considering digestive enzyme or betaine HCl supplementation if needed
Smarter cardio and daily activity
“Walking 10 minutes after meals had a way bigger effect than I expected,” Derek said, citing a study showing that three 10-minute walks reduce blood glucose better than a single 30-minute session.
This habit improves digestion, blood sugar control, and adds low-stress calorie burn — all without hammering your recovery like long, grueling cardio sessions can.
It’s also sustainable, and that’s the name of the game.
Final thoughts: Fat loss is a strategic grind
There are no shortcuts to getting shredded, but there are smarter ways to structure your plan.
By combining appetite control, volume eating, strategic supplements, and smarter timing, Derek created a framework that helped him withstand even the most aggressive cutting phases.
Just remember — health and longevity practices are not always the same as extreme contest-prep protocols. Use these strategies selectively and responsibly, especially if you’re pushing toward very low levels of body fat.
