Calorie deficit without hunger — protein, fiber, volume, sleep

Hunger is a satiety problem, not a willpower problem. The satiety research is settled: protein per meal (30-40g) keeps you full longer than carbs or fat at the same calorie cost. Fiber (30g+/day) slows gastric emptying. Volume per calorie — veggies, broths, fruits — fills the stomach without spending the deficit. Sleep <6h tanks leptin and bumps ghrelin, making the same deficit feel twice as hard. Most people don't fail at the deficit; they fail at programming around it.

Volya's plan generator weights all four. Recipe filter sorts by protein density and volume. Coach reads your week and flags the gaps: "Tuesday & Wednesday you were under 90g protein — that's why you wanted to snack at 10pm. Try the lentil bowl 2x next week." Not a willpower lecture, not a paywall — a single concrete swap that fixes the cause.