Should You Feel Hungry While Cutting? (The Simple Truth About Fat Loss)

Should You Feel Hungry While Cutting? (The Simple Truth About Fat Loss)

What’s going on, guys? Sean Nalewanyj on – And in this video today I want to talk about
the issue of hunger during a fat loss phase and basically just address the fact that,
yes, it is normal to feel hungry to a certain degree while you’re in a cutting phase and
you’re trying to lean down. In order to lose body fat you need to be eating
in a calorie deficit where you’re consistently burning more calories than you consume, there’s
no way around that. And when you do eat in a calorie deficit over
an extended period of time your body is naturally going to send out hunger signals to some degree
to try to motivate you to eat and you are gonna experience increased cravings that you’re
gonna have to deal with and manage throughout the process. And I know this sounds pretty simple on the
surface but the reason I wanted to talk about this is because I think for beginners out
there who are carrying excess fat and are trying to lean down, or those who might be
finishing up their first focused bulk and who are going to be doing their first cutting
phase, it’s really important to understand this and accept beforehand that it is a natural
part of the process. I think some people tend to get misled by
certain content they might see on youtube or an Instagram where fat loss is basically
portrayed as being easy as long as you follow that specific person’s dietary approach, or
you buy their program, or their supplements or whatever else. If you just use intermittent fasting and drink
coffee then fat loss is going to be an effortless process, or if you follow a ketogenic diet
or you use carb backloading or some specific macronutrient breakdown then you can lose
fat and build the body of your dreams without ever feeling any cravings at all. And while that is very marketable and it sounds
great on paper, it sells programs really well, it’s just not the reality of how things actually
work in the real world. Now, I’m definitely not saying you have to
starve yourself or that you have to experience huge amounts of hunger just to lose some body
fat, that’s definitely not the case, and, yes, there are several strategies you can
use to minimize that hunger as much as possible, and, yes, there will be individual variation
at play as well. But regardless of any of that, the fact remains
that some degree of background hunger during certain periods of the day, some degree of
increased cravings and desires for certain foods that you’ll have to learn to keep under
control, some degree of energy loss as you maintain your deficit and drop your body fat
lower and lower, is normal and it is to be expected. It doesn’t mean you’re doing something wrong,
it’s just a natural byproduct of consuming fewer calories than your body requires to
maintain its current weight. I mean, if you’re someone who’s overweight
then you have to think about how you gain that fat in the first place. The reason you gained body fat is because
you were eating in an ultimately unnecessary calorie surplus over an extended period of
time, long enough that that fat was able to accumulate. You were consuming more calories than your
body required, you were probably indulging in a higher amount of good tasting but higher
calorie foods, and you probably weren’t exercising on a consistent basis either, that’s how people
get out of shape to begin with. So this idea that someone is going to get
out of shape through overeating and through under exercising but then getting back into
shape is gonna be this easy, effortless process that’s just not realistic, it’s not how things
actually work in the real world. If you’ve allowed yourself to go too far in
one direction through what you might call comfortable habits then if you want to pull
yourself back in the opposite direction it’s going to involve some discomfort. There’s a certain price that has to be paid
to undo the damage, so to speak. And if that wasn’t true then everyone out
there would have a lean and impressive body and everyone who started out on a fat loss
program would see it all the way through to the end, which is obviously not the case. Now again, the degree of hunger that’s involved
during a cutting phase is gonna vary from person to person. It depends on your current body fat percentage,
it depends on how lean you’re ultimately trying to get, and it depends on the size of the
deficit that you’re using and whether you’d rather lose fat more slowly with a smaller
deficit but be less hungry throughout the process or just tough it out with a bigger
deficit in order to lose fat faster. It definitely shouldn’t be your goal to make
yourself hungry and you might feel completely fine during the initial stages of your cut
but as time goes on and as you get leaner and leaner your body will make certain hormonal
adjustments and those cravings will start to kick in more strongly. Now eventually, once you’ve dropped your desired
amount of body fat and you’re able to raise your calories back up and go back to eating
at maintenance then the hunger will subside, hormone levels will rebalance, and you’ll
go back to feeling normal again. This isn’t a permanent thing but it’s just
something you’ll have to deal with throughout the actual fat burning process. And this is why having a properly structured
plan is so important because what you need to do is stack the odds as much in your favor
as possible and get your appetite as under control as you can. Now, these are things I’ve talked about before
but I’ll just give you some quick tips here before I close the video out, number one and
probably the most important is to work on maximizing your total food volume relative
to the number of calories. So you want to focus on eating a mostly whole
food, minimally processed diet, and base it around foods that are as non calorie dense
as possible. And increasing your vegetable intake is a
great way to do this. That’s going to allow you to physically fill
yourself up as much as possible while still staying within your caloric limits, and drinking
plenty of water throughout the day can also help you fill yourself up a bit more on top
of that as well. Also make sure you’re getting enough protein
because it’s the most satiating of the three macronutrients, so at least 0.8 grams per
pound of body weight daily. In terms of your diet as a whole, if you do
have issues sticking to your cutting plan because of that increased hunger then don’t
use too large of a calorie deficit. So anywhere between about 300 to 500 calories
below maintenance is usually going to be a good figure to aim for. That’ll be large enough to produce significant
fat loss from week to week but small enough to help keep your appetite moderated. In addition to that you can also experiment
with different daily meal frequencies and layouts. So some people do well with larger meals eaten
less frequently, some people prefer smaller meals more frequently, and some people get
really good results by pushing their first meal to later in the day like with intermittent
fasting. But this is a really individual thing so you’ll
need to play around a bit and experiment to see what works best for you. On the training side of things I’d also recommend
not going overboard on cardio. There are some people who actually do better
with higher cardio volume and they prefer to burn calories through exercise and then
eat a bit more as a result of that, but in my experience large amounts of cardio usually
causes a net increase in appetite overall and it makes it harder to not overeat. So I’d say to start off with no more than
three cardio sessions per week and only increase that later on if you really need to if your
fat loss has stalled once you’re deeper into a cutting phase. Another thing that helps is getting enough
sleep each night because when you’re sleep-deprived your body releases lower amounts of leptin
and higher amounts of ghrelin which are two hormones that regulate appetite. So, definitely get your sleep dialed in. And one last quick tip is to slow down when
you eat. Just a really simple thing but that can help
you feel a bit more satisfied off of a slightly smaller amount of food. So I’ll leave it there, guys. Definitely employ those tips I just mentioned
because they can make a big difference in terms of minimizing hunger but at the same
time recognize that some degree of hunger is still inevitable. Usually it can’t be eliminated fully and it’s
just something you’ll have to deal with if you’re really serious about losing a significant
amount of fat over the long term. So, thanks for watching, guys. I hope this advice was helpful today. If you want to get a complete step-by-step
roadmap that covers all aspects of proper nutrition for losing fat and building muscle
along with fully structured training and supplementation plans as well to fully maximize your progress,
then you can grab my complete Body Transformation Blueprint program by clicking up at the top
of the screen or visiting For those who are new to the channel, my brand
new science-based pre-workout fish oil and multivitamin are also now available over at, the link is in the description. And make sure to hit that like button, leave
a comment, and subscribe below, if you haven’t already, to stay up to date on future videos. Thanks for watching, guys. And I will see you in the next video.

59 Replies to “Should You Feel Hungry While Cutting? (The Simple Truth About Fat Loss)

  1. So, you're telling me that It's normal to want to devour every single food or anything that vaguely resembles food within eyesight ? Huh, I'm baffled.

  2. hey Sean I've heard that doing an aggressive fat loss like going on a 1000 or even 800 calorie a day is safe for ppl who r not very lean like 10% or 11% body fat without losing muscle mass,Wat u think???

  3. I'm hungry even in my lean bulking fase. I am a beginner, Is that normal? I'm in approx 250 calorie surplus. Comming from a fat loss face, 20kg dropped

  4. What? I iam satiesfied at about 1000-1600 calories but I need about 3500 calories so I gladly eat more. I Friend of mine at 110kg told me that He needed to eat less I told him You need to eat more, He stayed over at me over the weekend and he was full at 1600 calories but he oat natural foods (dont eat that normally) and no factory food at my house. He normally needs about 4000-5000 calories a day as he cycle so much. If You eat natural foods You will never be hungry while You are cutting, if You are hungry You dont eat the right way. Its almost impossible to be overweight on natural foods if you limit your fat intake to about 30%.

  5. im on the WSP by KINOBODY and its amazing i fast everyday and drink black coffee to blunt apettite ive been on it for a month and a half i havent felt the need for cravings since i have huge meals! i have a big apettite and tend to eat alot there are days that i do feel hungry after a meal at night but greg says thats fine there will be days that will be harder than others!

  6. That was my only question still remaining. Assuming you're doing it smart and not reducing calories too fast, just how hungry should one expect to feel (on a scale of 1 to 10, 10 being impossible to sleep) when going to bed at night and still do it right?

  7. Sean, this is why I follow you the most out of everyone else. Because of your truthfulness. I respect you 10 times more for shutting down all the online fad gimmicks

  8. U need to find a way for yourself to lose fat easier for me its fasted cardio(1 hour before breakfast) or intermittent fasting (not eating till 1-2 pm)

  9. I very rarely feel hungry when cutting, but the food cravings are annoying. I also find the cravings to be more seasonal, like my body is telling me to store more fat during colder months. Usually the cravings are at their worst from mid to late October through to the end of December and then, as the days start to get longer, they die off. Unfortunately, those 2+ months of cravings is more than enough time to do some serious damage, especially as I have no difficulty eating 15k calories per day. It's also not helped by Christmas being during the time I have the cravings and there being large volumes of very tasty food everywhere I go.

  10. What is it exactly in the food that makes you feel stuffed and hungry. As an example. After eating a McDonald's big meal regular size along with a soda, I feel good for 3 to 5 hrs before getting hungry again. On the other hand. I can eat a large bowl of mixed salad with all sorts of veggies in there along with a 8 to 10oz salmon and a handfull of asparagus and drink 1 large tea with stevia as a sweetener and after like 30min, my tummy feels empty and I'm hungry again. Both foods are same size sort of and leads me to think that the bad food takes longer for the gut to process the shit while the healtht food is faster??

  11. Eat nothin but, relatively, fatty cuts of meat, with mineral rich salt, and drink nothing but water, and 1-2 black coffe/day, and fat loss will be effortless, without hunger, and muscle loss will be minimal, or won't occur at all. No vegetables, no berries, no cream, no protein shakes, no nothing, but , relatively, fatty cuts of meat.

  12. It's very important that on a cut, you slow down yourself. If you are all go go go, and eating less, you'll feel f'ed up. Generally being relaxed and slow in your motions will help.

  13. It depends. Some days I wont feel hungry at all, but then for the next 4 i’ll be ravenously hungry, like food will be the only thing i think about. This is difficult for sure. I’m trying to take it slow with minicuts but i’m having a hard time. This is one of those things when put into practice is a bit more difficult than people make it seem for sure, definitely

  14. Seany why do I need muscles to wear a muscle shirt! In this tekworld shouts to the Shatner/Evigan ( google it) I'll just cut and paste on the Hercufake body of my choosing. I'll leave the sand beach running with a rope tied to the waist toting a monster truck tire while drinking raw eggs and rocking out to a Survivor/Journey montage to you. Thanks however for the exercise words of power, when I acquire a robot body maybe I can actually do some of them!

  15. I'm 37 days into my cut. 10 lbs gone. 25 to go. I watch this video a few times per week. Another great video Sean.

  16. Just reordered Pure Form! Love it!!
    Has nothing to do with this message but just sharing the love and support for your channel and great products. Give it a try folks!!

  17. ahhh the cravings i get when fat motherfuckers be eating doritos in videos or in real life, but realise they only have temporary enjoyement of it and aint gonna make gainz in long term of time.

  18. While I was undereating (1400kcal) I was never hungry, had problem sleeping, now that I eat 2500kcals(minumum) I am much hungrier 😀 its great feeling after that years of not losing fat, working really, really hard!

  19. sorry your completely wrong. you don't have to be hungry at all or on a calorie deficit. are a person who is 98% carb free I lose fat and I'm never hungry. I eat mainly animal fats and proteins. I don't even have to exercise to do this. fat gain happens because of insulin spiking. its not from calorie surplus. inflammation is also caused by plant foods. the problem is people are addicted to sugars and carbs. you diets will always fail I know I used to follow them and they failed me.

  20. What about always being hungry during a bulk too? Even when I'm eating enough to gain weight, I still have to go hungry throughout the day to keep myself from eating so much that I gain weight too fast. In fact, I think I am gaining weight too fast already, but I'm still always hungry and have to keep myself in check just to make sure that doesn't increase even more. It's crazy. Even when I'm bulking I feel like I'm on a diet

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