Selen Dar

Muscle-Building Workout and Diet


Hey what’s up guys, Sean Nalewanyj here of
BodyTransformationTruth.com, and in today’s video I want to share 12 effective tips that
you can employ to minimize the amount of hunger that you experience during a fat loss diet,
and in turn maximize your chances of long term success. So, regardless of what type
of dieting method that you employ or how your training plan is specifically structured,
fat loss ultimately comes down to one central thing, and that is maintaining a net calorie
deficit over time by consistently burning more calories than you consume. And the fact
is simple, when your daily caloric expenditure consistently exceeds your caloric intake,
your body is going to naturally kick into survival mode and produce feelings of hunger
in order to motivate you to eat, and food cravings are the number one reason why most
people ultimately fall off track with their fat loss diet and end up failing in the long
run. So although these 12 tips are not going to completely eliminate your hunger altogether,
they will make a very significant positive difference when it comes to reducing them
down to a more manageable level. So let’s go over it. Tip #1 is to Maintain A Small
Calorie Deficit And Focus On Losing Fat At A Gradual Pace. This is the most basic and
most obvious tip for you to employ, but it’s also the most important. Create too large
of a calorie deficit and not only will you lose an excessive amount of lean muscle mass
throughout your cutting phase, but you’re also going to feel excessively hungry as well.
Always think of fat loss as being more of a marathon rather than a sprint, and focus
on creating a small calorie deficit that gradually strips the fat away while allowing you to
maintain your lean muscle mass and while keeping your hunger levels relatively controlled.
And a good guideline to follow for this is to employ a calorie deficit of around 15-20%
below your maintenance level, and aiming to lose about 1-2 pounds of total body fat per
week. Tip #2 is to Make Sure You’re Getting Enough Protein. Protein is the most filling
of the 3 macronutrients and it also plays an important role in helping you spare lean
muscle tissue as you diet down. A good guideline here is to aim for around 1 gram of protein
per pound of body weight daily from lean, high quality sources. Tip #3, Don’t Let
Your Dietary Fat Intake Drop Too Low. The idea that “dietary fat makes you fat”
is one of the biggest myths when it comes to proper fat loss nutrition, and maintaining
adequate fat intake is a very important aspect of your overall plan. Not only does a sufficient
amount of dietary fat help to keep your testosterone levels from dipping too low throughout your
cut, but it will also leave you feeling fuller and more satisfied in between meals by slowing
down the rate of gastric emptying. And for those reasons, I would recommend that you
aim to get at least 20% of your total daily calories from fat. Tip #4 is to ensure That
You’re Eating Plenty Of Fiber. Fiber absorbs water as it moves through your digestive tract
and essentially “gels” and expands in your stomach to increase feelings of fullness
and satiety. And just like fat, fiber also slows down the rate of gastric emptying. And
a good guideline here is to shoot for about 15 grams of fiber for every 1000 calories
that you consume. Tip #5, Eat More Vegetables. This somewhat overlaps with the previous point,
but vegetables are one of the very best food sources for your fat loss diet because they’re
very high in overall volume but extremely low in calories. Consuming vegetables with
several of your meals throughout the day is a great way to help fill yourself up while
keeping the total calorie content of your meals down. Not only are vegetables a great
tool for reducing hunger, but they’re also incredibly micronutrient dense as well. Tip
#6, Optimize Your Daily Meal Frequency And Layout. The research on meal frequency and
its effects on basal metabolic rate are fairly clear, and that is thatas long as you’re
consuming the same overall calorie and macronutrient totals for the day as a whole, the specific
way in which you lay out those meals doesn’t really have any significant effect on your
bottom line fat loss. And for that reason, you’re going to want to experiment with
different meal plan structures in order to find the one that works best for you in terms
of controlling appetite. So for some people that might mean eating 6 small meals a day,
for others it might mean 4 medium sized meals, and for others it might mean 3 larger meals.
In addition to that, some people do best by consuming a larger percentage of their calories
earlier on in the day with fewer calories later on, while others do better using the
exact opposite approach. And finally, you can also consider trying out the popular “intermittent
fasting” protocol by consuming all of your daily calories within an 8 hour “feeding
window”, and then fasting for the remaining 16 hours of the day. So just play around with
these different variables and see wihch one works best for you. Tip #7 is to Increase
Your Water Intake. So aside from drinking plenty of water throughout the day as a whole,
you can also try consuming a couple glasses of water with each meal in order to increase
overall feelings of fullness. Tip #8 is to Find The Right Balance Between Dieting And
Cardio. So as I mentioned at the beginning of the video, fat loss ultimately comes down
to maintaining a net calorie deficit over time by burning more calories than you consume.
Now you can create a calorie deficit by consuming less food, by increasing your activity level,
or through a combination of both. Now both of these variables (so reducing calorie intake
or increasing calorie expenditure) will obviously stimulate your appetite, but everyone does
react a bit differently to each one. Some people are able to manage their hunger more
effectively by creating a larger calorie deficit through their diet and then performing less
cardio as a result, while others prefer to consume more calories through their diet but
to perform a higher amount of cardio in order to create the same overall calorie deficit.
So try playing around with each of these variables by either consuming fewer calories and exercising
a bit less or by consuming more calories and exercising a bit more to see which one you
prefer. Tip #9 is to Perform Some HIIT Cardio. Performing low intensity, longer duration
aerobic sessions is fine as part of your overall plan, but do keep in mind that these types
of sessions tend to have a more powerful appetite-stimulating effect than high intensity, low duration cardio
does. And for that reason, you can try mixing in some high intensity interval cardio into
your plan in order to burn additional calories without experiencing a significant increase
in appetite. Tip #10 is to Allow For Dietary Flexibility. Trying to “eat clean” 24
hours a day is not only completely unnecessary when it comes to maximizing fat loss, but
it’s also a great way to ensure that you fail with your diet over the long run. Completely
restricting a particular food item is only going to make you desire it more, increasing
the chances that you’ll eventually “give in”, become discouraged, and then potentially
binge even further, and ultimately throw your entire program off course. On the other hand,
if you simply allot a small percentage of your total daily calories to come from the
foods that you crave most right from the outset, your chances of long term success are going
to be hugely maximized, and with no negative effect on your fat burning results either.
Remember, fat loss nutrition is all about the big picture, and including a few “cheat
foods” here and there is NOT going to magically cause you to gain fat as long as it’s being
properly tracked. So my suggestion here is to follow the basic rule that if 80-90% of
your total calories are coming from lean high quality protein, minimally refined carbs and
healthy fats, then the other 10-20% can come from whatever foods you’d like as long it
fits into your overall daily calorie and macronutrient totals. Tip #11 is to Make Sure That You Get
Enough Sleep Each Night. Not only does chronic sleep deprivation negatively impact your mental
focus, your physical strength, energy levels and motivation, but it also boosts your appetite
as well, and this is due to a decrease in leptin levels and an increase in ghrelin levels,
which are two key hormones that regulate hunger. Now everybody’s individual need for sleep
varies quite a bit, so I won’t give you the standard “8 hours a night” guideline.
Instead, just aim to get enough quality sleep each night so that you feel fully rested,
alert and energized throughout the day. And tip #12 is to Slow Down When You Eat. Now
this is a pretty simple one, but research has shown that eating your meals at a slower,
more gradual place helps you to feel fuller and more satisfied off of a smaller volume
of food. Your food isn’t going to run away, so take your time and enjoy it. Now again,
these 12 tips are not going to completely eliminate your food cravings altogether, but
employ some or all of them and you should notice a significant positive effect that
will make your diet much easier to stick to over the long term. So thanks for watching
this video lesson, I hope you found the information useful here today. To get some more highly
effective fat burning and muscle building nutrition tips, along with step by step meal
plans, recipes and other helpful information, make sure to head over to BodyTransformationTruth.com
and grab my complete “Body Transformation Blueprint” System, and you can do that by
clicking the icon at the top of the video or using the link in the description box below.
If you did enjoy the video, as always, please make sure to hit the LIKE button, leave a
comment and subscribe to stay up-to-date on future videos. And make sure to check out
my official blog over at SeanNal.com for all of my latest articles, tips and other updates.
Talk to you again soon.

68 thoughts on “Hungry While Cutting? 12 Ways To Reduce Hunger On A Diet

  1. People are too impatient to see results. The problem a lot of people run into with a small daily caloric deficit is that they will then take their cheat day, and just go crazy. One day of binging can easily ruin all the progress made that week.

    It's all right here in this video, but people will continue to pay through the nose for some kind of magic ingredient or regimen.

    I wish I liked vegetables more.

  2. Hey Sean can you make a video about what you think about iifym flexible dieting? or just comment here and let me know if you can, a short version will suffice!! Please and thank you!

  3. Grapefruit especially keeps me feeling fuller and satiated. Just to confirm, do any other bitter citrus fruits help in satiety?

  4. 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.

  5. does 1-day calorie intake heavily effect weight lost?
    i am 5'2" and 53KG , since i am smaller in size i take 1800 clalorie per day which i can keep consistantly.
    however once or twice a month i go all out and take in about 7000 calorie in a single buffet

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

  7. "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.. 

  8. 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.

  9. 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.

  10. Why exactly are carbs and fats necessary during a cut in addition to your protein requirements? Like, if one were to just meet their protein requirements and maintain a caloric deficit, would they still see success in the long run.. Or are the carbs and fats absolutely necessary to get the desired results?

  11. Caffeine curbs my appetite. I usually have a couple scoops of Amino Energy, or half a can of zero cal Monster, if I'm desperate, when my cravings are insane, which is usually my days of from school and/or work. I never take a pre-workout, so I'm not cautious about my caffeine intake.

  12. Are diet sodas with no calories okay to keep you satisfied while on a fat loss diet? Or will it negatively effect the fat loss? :/

  13. Sean, I don't know if this has been addressed elsewhere, but where does alcohol fit into this, if one consumes it?

  14. just don't go overboard on the diet sodas aspartame not really good for you coffee or tea is better diet soda 1 per day it's fine but not 6

  15. the problem I'm having I'm 3 pounds from my goal and I'm having a hard time lol every 3 to 4 days I feel weak and no energy been having a refeed day been losing exactly 1 pound a week this is harder then the last 22 pounds I lost lol I'm around 10 %bf so 3 more pounds and my goal is reached just like to get down below 10% it's an experience

  16. 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

  17. 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

  18. Jaybird I used to do lot of jogging I don't anymore now I do hiit the reason you feel more hungry doing steady pace cardio is because you go go longer duration to run let's say 2 miles then hiit believe or not you stress you body more doing steady pace like jogging then sprinting walking don't count I can walk 4 miles I don't noticed increase on hunger or stress on body I got bad knees if I jog 2 miles after there sore sometimes swollen but if I sprint 2 miles in I
    short explosive intervals I can do that in about 20 min I don't seem to have an issue on my knees and eventually I get hungry cause you body needs to recuperate cant do hiit everyday but the hunger is not the same as liss

  19. unless you training for a marathon I recommend hiit they are different levels of hiit depending on you fitness levels but the process is the same do 1 minute intervals at 50 to 65% of you max then bring the intensity down for 1 minute or choose 30 seconds duration of intervals is totally up to you so if you just starting out start on eliptical and do hiit there eventually you build your way up I started on eliptical then treadmill now I started to do sprints outside its fun the park I go to the paved trail is 3.5 miles long I try do sprint one round twice a week since I'm in the gym 4 times per week I do cardio there to

  20. in my experience the cold showers or keeping your house cool has minimal effect I live in Texas it's hot as hell here my fat loss it's been great hot weather don't seem to affect anything

  21. hey sean…really love your videos…im just dealing with the opposite thing.i am lean bulking…just 250 cals over maintenance and im very very hungry…whatever i eat im hungry after an hour…it begins to be very exhausting and i dont know what to do…can you just help a little…im so dissapointed…

  22. I drink a lot of water when I am hungry not the other way around. In fact, I use it as a guide as to whether I am really hungry or not. If I want to drink a lot it usually means I need food. When I am not hungry I don't want to drink water. Wonder if anyone else finds this?

  23. Herbal tea helps a lot. Takes you away from that hyper crazy eat everything mode long enough for you to get something healthy

  24. I counted calories for a week, and gave into my hunger after that. After failing to keep my calories at a certain amount throughout the day i said fuck counting calories, and went straight to intermittent fasting, and eating as much meat, cheese, fruits and veggies as i wanted to, and i finally began to lose fat. My weight stayed the same, but my bodyfat went down really fast, and i got crazy shredded. Counting calories and keeping my calories around 2,500 a day didn't work. I felt really hungry despite eating 2,500 calories everyday, and day by day i felt more and more miserable. Obsessing over calories will cause 99% of you to fail. It might work for some, but i failed doing that.

  25. 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

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

  27. Every guideline is correct except “Protein being the most filling macronutrient” Wrong Fat is since it’s more Calorie dense and takes longer to digest than Protein

  28. 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!

  29. Im really lost and i have one major question i hope u or someone can answer. I calculated my basal metabolic rate and then my maintenance level and my calorie deficit is around 2100 but even though im cutting calories I honestly dont even eat that much per day like im not hungry like that so wouldnt i just gain weight because im eating more calories than I usually do and because my metabolism isn’t like used to burning that many calories

  30. 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..

  31. 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?

  32. Go watch those shows about people who are 600-1000 pounds. That helps a lot for me. There’s also YouTube videos where they dissect a fat person. I know it’s fucked up, but it was on recommended after I watched those fat people shows. I don’t give a fuck. I have to grind and be selfish during a cut

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