Hungry While Cutting? 12 Ways To Reduce Hunger On A Diet

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Video Summary:

Hungry While Cutting? 12 Ways To Reduce Hunger On A Diet

Any time you aim to lose a significant amount of body fat, a certain level of hunger and food cravings are inevitable. Although you usually can't completely eliminate hunger on a diet, here are 12 ways to reduce it down to a more manageable level...

Key Tips To Follow If You Feel Hungry While Dieting:

1 - Maintain only a small 15-20% calorie deficit and focus on losing about 1-2 pounds of fat per week.

2 - Consume 1 gram of protein per pound of body weight daily. Protein is the most filling macronutrient and is the most useful for reducing appetite.

3 - Get at least 20% of your total calories from fat per day.

4 - Get in about 15 grams of fiber per day for every 1000 calories you consume.

5 - To fill yourself up and reduce your fat loss hunger, consume plenty of vegetables throughout the day.

6 - Find the meal frequency and layout that works best for you in terms of appetite control and energy levels, whether it be 6 small meals or 3 larger meals.

7 - Drink around 0.6 ounces of water per pound of body weight daily.

8 - Find the right balance between cardio and dieting that works best for you in terms of lowering your appetite, whether that be a larger calorie deficit through your diet and less cardio, or a smaller dietary calorie deficit and more cardio.

9 - Include some HIIT cardio in your plan as it does not stimulate your food cravings as heavily as low intensity cardio does.

10 - Allow for 10-20% of your total calories to come from whatever "cheat foods" you want.

11 - Ensure that you get adequate sleep each night.

12 - Eat more slowly.

If you feel hungry while cutting and dieting, give these tips a try and you should see a marked improvement.

[Sean_Nalewanyj]

💪 Important Reminders:


(Save 15% on first order with code YOUTUBE15)

[keshavbx]

*Key points if TLDR:*

+ Go slow & steady
+ Keep protein high (due to satiety)
+ 20% cals from fat
+ Keep fiber high
+ Eat hella veggies - filling & low calories
+ Optimise your meal frequency, try intermittent fasting
+ Increase your water intake, especially during meals
+ Find a balance between dieting & cardio (personally I try to just hit 10k steps daily)
+ Do some HIIT cardio
+ Allow for flexibility. 80-90% clean, and 10-15% whatever you want. Have some cheat foods here/there
+ Get plenty of sleep
+ Slow down when you eat (ngl, I never do this lol)

Thanks man!

[k.alvarado]

Was so hungry earlier.
I’ve learned, caffeine takes the edge off of the hunger pains.
Also chewing sugar free gum.

[zcyfritx]

Purely NO BS tips right there. Thank you Sean! Currently on my 3rd week of cutting. O_O

[neilh]

One tip I would like to add to this list is to: 

Look at your progress on a weekly basis... not a daily basis. Its good to weigh-in each morning just to see where your at and it will actually teach you a great deal in the process, but the general outlook should be on a weekly basis. Cals in vs Cals out... on a Weekly basis. That is what counts... how well you do over the coarse of the week. 

This will help to see the bigger picture of what your doing... and will do away with much of the frustration people can experience when the scale doesnt move at all day to day or even when it goes up for a day or two.

You still need dedication... perhaps even more because the temptation to indulge can be higher because you have a whole week to work it off. Whereas when your outlook is on a daily basis you have less tolerance for the scale shooting up the next day - this seems like a good thing but as I mentioned it takes the focus away from the long-term trend which is much more important.

[NanenunoYT]

I like to eat pickles when I get hungry. They have basically no calories, have a very strong, salty taste (almost like chips or other unhealthy snacks) and i feel full after only eating a couple. The sodium is kinda high but I try to balance it out by eating less sodium in my meals.

[gunneredwards]

The “if your trying to loose weight, let me know if this sounds familiar” ad is annoying af, like I got my own plan, that’s why im trying to watch this damn video..

[haikuancheoh]

"the food isn't gonna run away", yeah exactly!

but i tried telling my friends who eat as fast as a fruit juicer, can only slow them down for a second or two.. 

[soniczforever]

Im on a cut and its tough. My mood is suffering a lot. I enjoyed my training though. I got sick on my second day so I have to just play it by ear. Helpful. Thank you. Could yoiu do a video on staying upbeat when cutting as its tough lol

[benimalfitness]

I eat banana and whey isolate between meals

[MystrMystry]

Love your content man. one of the most underrated fitness experts on youtube

[Neofolis]

Along with the vegetables tip of high volume low calorie foods, protein fluff is great in this respect. It's quick and easy to make, has very few calories and will keep you full for hours. I would also add that, when starting, it's good to gradually reduce your calories to the desired deficit. If you have been used to consuming 3000 kcals per day and a 15% deficit puts you at 2000 kcals, don't just go straight from 3000 to 2000, because you will feel hungry from the reduced volume, unless you are getting enough high volume low calorie foods compared with previously eating low volume, high calorie foods. It's easier to reduce your calories by about 250 per week and allow your body to gradually get accustomed to the lower amount. This approach has the added advantage that, if you track your weight during this gradual reduction, you will have a better idea of where your calories actually need to be rather than relying on estimates based on formulae that may not be 100% accurate for you.

Personally, I find it is always best to be adaptive. Some days I feel more hungry than others, just as some days I get less sleep than others. If I feel I need to increase my calories one day to allow for the extra hunger, I just allow for that in my overall plan by, either increasing my activity on that day or reducing my calories intake a little on other days. I think it's important not to take that to the extreme, so it's no good having 4000 calories one day and then not eating at all the next, but it's OK for your intake to go up and down by a few hundred calories per day as long as you maintain your deficit over time. Generally people's activity levels vary from one day to the next anyway and due to meal spacings and sizes, even when you are cutting, your body is always going through cycles of surplus to deficit, so calorie variances from one day to the next won't make a huge difference, as long as you don't go from really high surplus to really low deficit, which is likely to impact on lean mass.

[ABCeasyas-huin]

Thanks for making these. Your videos are the most informative and professional of all the youtube fitness channels.

[fattofit]

Ghrelins kicking my butt even though my deficit isn’t that deep.

[Love-dwry]

Thank you! Excellent advice -- just what I was seeking and need right now!

[Jaybird]

Also, why does LISS make you more hungry than HIIT? Thanks, again.

[patrckhh]

HELP, I'm having the opposite problem.
I was never hungry on a cut, but now that I'm bulking, I find that I get really hungry at night. And I'm eating 700 more calories! How could this be?

[pabloGd]

right now i am cutting, but when i was bulking i would wake up hungry. why is that?

[pierre]

Every time I eat veggies I wanna throw up, I don't know why, is there any other food to replace vegetables?!

[pelgrin]

I also can't lift heavy on leg day bad knees I do leg presses not to exceed 400 lbs but I do lot of cardio mostly walking and sprinting, gonna try cycling see how I like it