Muscle for life

8 Ways to Improve Hunger Control and Weight Loss

8 Ways to Improve Hunger Control and Weight Loss

Hunger control problems are behind most failed attempts at weight loss.


The #1 weight loss problem that I help people with is, by far, sticking to their diet.

This is especially the case with people that are new to a healthy weight loss regimen, which requires that you remain in a caloric deficit for many weeks, as opposed to a crash diet that you suffer through for a short period of time.

The overall experience of being in a caloric deficit varies dramatically. For some (lucky bastards), it causes little-to-no uncomfortable symptoms–no hunger issues, no cravings, no energy lows. For others (the rest of us mere mortals), it can get quite tough due to hunger pangs, intense cravings (usually brought on by simple hunger), and a lingering lethargy (which can be particularly bad when you go low-carb).

What gives? And what can we do to stave off hunger and stick to our diets?

The Science of Weight Loss and Hunger Control

Our natural eating instincts are regulated by three hormones: insulin, ghrelin, and leptin.

When we haven’t eaten in several hours and our bodies have finished metabolizing and absorbing the nutrients in our last meal, insulin levels drop to a “baseline” level (because insulin’s job is to shuttle food’s nutrients from the blood into the cells for use). Ghrelin levels then rise, which stimulates hunger. When you eat food leptin levels rise, which “turns off” the hunger.

Now, when you’re in a caloric deficit, circulating leptin levels decrease, and ghrelin levels increase. And as you lose body fat, leptin levels drop even further. The net effect of this is dieting for weight loss just generally makes you feel more hungry, and makes meals feel less satisfying.

Realize that your body’s goal is to attain an energy balance–it wants to consume as much as energy as it uses. It doesn’t want to be in a deficit. When you listen to your natural instincts and eat more than you planned, it doesn’t take much to halt your weight loss. Just a few extra bites of calorie-dense food at each meal can be enough to eliminate the deficit and stick your weight.

That’s why keeping hunger under control is so important when dieting for weight loss. If we give in, we fail to lose weight. If we try to suffer through it, we want to run people off the road. Fortunately, defeating hunger isn’t too hard when you know what you’re doing.

8 Simple, Effective Dietary Strategies to Reduce Hunger

While dieting for weight loss will never be as generally satisfying as eating maintenance calories or a surplus, there are strategies you can use to make it as enjoyable as possible. I use many of these myself and, knock on wood, find dieting relatively easy and pain-free.

Get 30-40% of your daily energy from protein, and include some in each meal you eat.

When you’re dieting to lose weight, protein is your best friend. It helps you preserve muscle and results in basically no fat storage, and research has shown that a high-protein diet reduces overall appetite, possibly by increasing leptin sensitivity (so you feel fuller and more satisfied by the food you eat).









Take advantage of this by getting 30-40% of your daily calories from protein, and include some in every meal you eat.

Don’t heavily restrict your carbohydrate intake.

I always hated low-carb dieting because it caused significant declines in strength (due to lower glycogen levels), but also because it just made me generally more hungry. Now I know why.

Dietary fat just isn’t very effective at increasing leptin levels, and research has shown that low-carb, high-fat diets reduce 24-h circulating leptin levels. High-fat diets are basically a recipe for reduced satiety. It’s also possible that dietary fat induces leptin resistance (meaning that leptin’s signals become blunted), which has been demonstrated in animal research.

Carbohydrate, on the other hand, dramatically increases leptin levels, and the more carbs you eat, the higher your 24-h circulating leptin levels are. A high-protein and moderate-carbohydrate diet makes for a double-whammy of satiety.

Based on the above, it’s not surprising to find that research has found that high-carbohydrate, low-fat diets are very effective for weight loss, even when subjects follow ad libitum diets (eat as much as they want each meal). Researchers from the Royal Veterinary and Agricultural University put it simply:

In conclusion, a low-fat diet, high in protein and fibre-rich carbohydrates, mainly from different vegetables, fruits and whole grains, is highly satiating for fewer calories than fatty foods. This diet composition provides good sources of vitamins, minerals, trace elements and fibre, and may have the most beneficial effect on blood lipids and blood-pressure levels.

Increase your fiber intake.

Fiber is an indigestible portion of food that absorbs water as it moves through the digestive tract, and helps you take good poops (yup). Research has also shown that it increases satiety.

Keep your fiber intake high by eating plenty of fibrous vegetables and fruits (I include one or other in every meal). You can even using supplementary fiber like psyllium seed husks, which rapidly expand in your stomach and induce a feeling of fullness.

(And in case you’re wondering how much fiber to eat, the Institute of Medicine recommends children and adults consume 14 grams of fiber for every 1,000 calories they eat each day.)

Eat more nuts.

Nuts not only contain protein and fiber to increase satiety, but they are a great source of healthy fats as well. Studies have also associated frequent nut consumption with a reduced risk of weight gain.

Drink water with each meal.

Research has shown that drinking a couple of glasses of water with each meal increases satiety while eating.

Avoid high-glycemic carbohydrates.

The glycemic index (or GI) is a scale that measures the effect of different carbohydrates on one’s blood sugar level.

Carbohydrates that break down slowly and release glucose into the blood slowly are low on the glycemic index. Carbohydrates that break down quickly will release glucose into the blood quickly, causing insulin levels to suddenly spike, and  are high on the glycemic index. Below 55 on the GI is considered low, and above 70 is considered high. Pure glucose is 100 on the GI.

Research has shown that the rapid absorption of glucose that occurs after eating high-glycemic carbohydrate induces a sequence of hormonal and metabolic changes that result in the desire to eat more. Furthermore, most high-glycemic foods are processed junk, with little nutritive value. Replace them with unprocessed, low-glycemic alternatives and you’ll be better off in not just the hunger control department, but general health as well.

If you want to learn more about where various carbohydrates fall on the glycemic index, go here and here.

Eat slowly.

Research has shown that eating slower helps reduce the amount you need to eat to feel satisfied. So take your time, chew your food, and enjoy each bite.

Supplement with 5-HTP.

5-HTP is a compound involved in the metabolism of the amino acid tryptophan, which is found in foods like milk, meat, potatoes, pumpkin, and various greens.

It’s converted into serotonin in the brain, which is one of the principal neurotransmitters involved in feelings of happiness.

Research shows that, when taken with food, 5-HTP increases feelings of fullness and thus helps you control your food intake. Furthermore, studies have demonstrated that 5-HTP’s satiety mechanism can reduce cravings for carbohydrates in particular.

You can buy 5-HTP as a standalone supplement, but you can also find it in my fat burner Phoenix, which contains 7 other ingredients scientifically proven to accelerate fat loss, including…

Through these mechanisms, naringin also works synergistically with synephrine and hesperidin to further accelerate the basal metabolic rate.











Research has show that supplementation with forskolin accelerates fat loss and increases testosterone levels.

  • And more…

The bottom line is if you want to lose fat faster without pumping yourself full of stimulants or other potentially harmful chemicals…then you want to try PHOENIX.


Typical dosages are 300 – 500 mg per day, and should be taken with meals. Don’t supplement with 5-HTP if you’re taking any drugs for depression or cognitive performance, as the interaction can be dangerous (especially true in the case of SSRIs).

Get enough sleep.

When you restrict your sleep, leptin levels drop and ghrelin levels rise.

One study found that people that slept 5 hours had 15% lower leptin levels and about 15% higher ghrelin levels than people that slept 8 hours.  Unsurprisingly, researchers found that the less people slept, the fatter they generally were.

Sleep needs vary from individual to individual, but according to the National Sleep Foundation, adults need 7-9 hours of sleep per night to avoid the negative effects of sleep deprivation.


What’s your take on weight loss and hunger control? Have any tips that have helped? Let me know in the comments below!

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I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams.

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  • AnthonyP

    Great advice. Thank you

  • Maria

    I use all of the above mentioned strategies – it’s sticking to this plan that is the most difficult! Consistency is really the key!

    • Great on using the strategies and I hear you! Once you establish the habit though it becomes very easy.

  • Great freaking article Mike!

  • Paul

    It’s helped me to weigh,measure, and nutritionally detail everything I eat and precisely when I’ll eat it and keep it on a spreadsheet. I find it harder to break down and sneak in a couple of extra calories if I have a daily “budget” to stick to and a time of next meal to look forward to. May sound silly, but it’s really helped me to stay honest and to focus on my goal while cutting. Additionally, I add a row every week for weigh ins….so that I can go back and see a very clear cause and effect. I intend to do the same thing for my next bulk, in an effort to minimize fat gain, I want the gain to be slow and steady.

    • You’re absolutely correct Paul. This is the best way to diet, and what I recommend to MANY people. When you eyeball portions, you can easily under-estimate actual volumes and ruin your deficit or gain more fat than necessary when bulking.

      • Paul

        It’s shocking when you see how few walnuts equals 200 calories, isn’t it? Way too easy to go overboard on foods like that.

  • Frank

    Great Tips! I am going to try increasing my carbs a bit and see if that increases satiety. The tip on getting enough sleep is right on. There’s a joke that goes like this: What’s the difference between an elephant and a night nurse? The answer: two pounds!

    • Thanks Frank! Just remember that you need to keep yourself in a caloric deficit, but you can play with your macro breakdowns. I would always keep protein high–about 40% of calories–and don’t let fat drop below 15% of calories.

      Lol stress can also make you hungrier. High-stress job that has you up all night=recipe for disaster.

  • Peter

    Hi, sorry for commenting on such an old post but I just discovered the site. I’m skeptical about the insulin-ghrelin-leptin relationship and how it’s affected by carb intake. It seems plausible that it works how you describe for a person who has a regular carb intake, but people on low carb diets and people on starvation diets (which are low carb diets if you think about it) report that their feeling of hunger only lasts for a couple of days, so their ghrelin levels must either not be super high all the time or there must be some other process that masks the hunger under those conditions.

    This article is still 80% in agreement with what the low-carb and paleo people preach, and I think that for most people, 80% of the benefit comes from just cutting out all the junk carbs and wheat.

    Disclaimer: I followed (more or less, usually less; never actually achieved ketosis) a low carb diet for about a year and a half and lost 35 pounds. Now I’m doing a free weight program and eating to build muscle, which is more fun, because carbs are tasty.

    • Thanks for the comment!

      If you review the studies I linked here you will see the scientific proof of the relationship between insulin, ghrelin, and leptin. It’s a verified fact.

      Everyone I’ve spoken to (literally EVERYONE) that does low-carb or starvation is very hungry every day. Not sure who you’re referring to. Their energy levels are very low as well.

      I agree that cutting out junk carbs is good for overall health.

      If you didn’t achieve ketosis, you must not have been very low-carb. Keto diets require less than 30 grams of carbs per day (give or take).

      Haha yeah eating carbs and lifting heavy weights is WAY more fun.

  • Javi Alvarez

    GOOD one. I already do all that stuff and I think it’s the key. I’m cutting, and I’m not getting overnight results (ops, it seems that doesn’t exist, I was so wrong hehe) but I’m doing totally right and I’m losing about 2 pounds per week without losing strength (I’m even increasing strength).
    I did a change that I want to share because it helps me, and it’s to eat almost all your calories in solid state (I used a couple of weeks ago to drink 3 protein shakes a day and I substituted the equivalent protein with egg whites, which makes me less hungry). I just take a protein shake after the lift and that’s all my liquid calorie intake.
    Additionally, I have an interesting question that I didn’t find doing some research: do you know how much fat can you store in one meal? I’m speaking about the cheat meal. How much does it hurt to go really hardcore in that meal (2000 cal?), high in fats and sugar? Is it better to distribute that in a whole day and call it a cheat day or maybe just do a hardcore meal a week to reduce accumulated anxiety?
    Please some thought here Mike!! Thanks for all.

    • Michael Matthews

      Thanks Javi! Glad you liked the article. 2 lbs/week with no strength loss is perfect.

      Good tip. Whole food is definitely more filling than liquid for many people.

      Good question and it’s hard to answer, really. Excess calories in the form of protein aren’t stored efficiently as fat, carbs are fairly inefficient, and dietary fats are very efficiently stored. Generally speaking, a high-protein high-carb meal is best for cheating. A high-fat meal is not.

      It doesn’t matter if you split it up or eat it all at once.

      • Javi Alvarez

        Thanks Mike! I take note and I will definitely follow that advice for cheating.

        • Michael Matthews

          Great, enjoy! 🙂

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  • InternetOfThings

    Hi Michael,
    I just finished your audio book and now I’m here. I’ve got one more for your list from above: Stay busy. When you are sitting in front of a computer or TV thinking about your hunger, it really eats away at you. On the other hand, if you are busy and distracted, it’s easier to ignore. (same basic rule applies to a lot of things in life like pain, sorrow and worry.)

    One question for you: Is hunger a good indicator of caloric deficit? Instead of getting too fancy with counting calories, can I just be sure that I stay a little hungry to know I’m in a deficit?

    • Michael Matthews

      Thanks! I totally agree on the busyness point.

      Hunger isn’t a good indicator of whether or not you’re in a daily deficit. That said, you will often feel “empty” coming up to feeding times, but again that’s not really a telltale sign.

  • Lhawke

    It’s getting through the first week or two of calorie deficit that is so hard for me. I’ve been eating clif bars though. They’re relatively low on the GI, healthy, good energy, and taste awesome. Plus I always feel full after eating them. They’re 250 calories though.

    • Michael Matthews

      Yeah it’s pretty annoying for the first week or two. I don’t like Clif Bars. Too many calories for that little of food. Would rather eat a chicken breast and a bunch of veggies. Stay fuller longer.

  • Anonymous Atom

    Glad you address that low-carb diets can allow the lowering of leptin, and make one hungry. I tried a low-carb paleo-esque diet for a while, and was constantly hungry, and if I ate enough to be full, I gained weight (probably because fat has 2X as many cals as either protein or carbs).

    Can’t stand reading the carefully worded propaganda on sites like Daily Apple, all the loaded phrases about how ‘filling’ and ‘wholesome’ a ‘primal’ meal is. After eating like that for a few weeks, I was tired, craving carbs, and workouts were dragging. I’ll bet my leptin was in the basement.

    Adding legumes and potatoes and bread back into my diet got things back on track.

  • CDK

    Wife was having major hunger pangs last night… Printed this article to show her that its normal and she needs to fight through it and its always hardest the first few days to a week. 🙂 We went to bed in a good, healthy mood!

    Thanks for the help Mike!

    -Cory K.

    • Michael Matthews

      That’s great! She’s definitely not undereating at 1500/day (I replied to your email). Yeah some lettuce is fine.

      She may want to rethink the timing of her meals if she’s finding she gets very hungry at certain times of the day, like at night for example.

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  • Adel-Alexander

    Mike I need your help, is it true that fat and protein mixed with a high GI food lowers the overall GI?

    • Michael Matthews

      Yes, that’s true.

      • Adel-Alexander

        So in reality, as long as we eat something with fat & protein with a high GI carb, it’ll basically have the same effect as a low GI carb? My body doesn’t really do well with foods like brown rice and such so I normally just eat White rice with some fat and protein. 😛

        • Michael Matthews

          No, not quite. The insulin response is still higher from high-GI carbs but it’s mitigated to some degree by what else you eat with it.

          • Adel-Alexander

            Oh I see. Do you have any recommendations on low GI carbs that doesn’t contain insoluble fiber? My gut doesn’t do too well with those fiber. At least not in huge amounts and I was wondering what you would do in my case. 😛

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  • Carlos Mythos Vazquez

    Super low-carb diets shred fat if you cantick to them. I lost 60 pounds in 4 months in this fashion and it has stayed off. My friends are on the same path.

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  • Jay

    Hi Mike, great article as usual. I’m now cutting, and I’ve used your calculators to determine that I should be eating roughly 1800 calories a day. My problem is the opposite of hunger, I am struggling, seriously struggling to get my calories in everyday. My appetite is gone since I started the cut about 2 weeks ago, I find myself really nauseated after every workout even though I don’t feel fatigued and have not lost strength during the workout itself. I get somewhat hungry occasionally and it passes very quickly. First I thought it was the fat burner or Pulse, so I tried to go a few days without those supplements and it still did not help. I should mention that I’ve done this before and used the same supplements with no problems, but my last diet for fat loss was about 7 months ago. Usually I eat about 2500 a day on my maintenance diet. What am I doing wrong? I’m scared of not eating enough, I don’t want to lose my precious muscles! I’m female, 5’3, 175 pounds.

    • Thanks!

      Interesting. It sounds like you’re calories are where they need to be so that’s not it.

      Personally I don’t get hungry either regardless of how much or little I eat. I’ll just feel higher or lower in energy. Not necessarily a bad thing.

      The nausea isn’t good though.

      What are your macros like? Are you training fasted?

      • Jay

        Yeah I’ve heard that a lot…my energy levels seem to be more affected by sleep than anything else, no matter what I’m eating. My macros are not ideal but I’m trying. Usually by the end of the day I’ve managed about 150g of protein and 190g carbs, I struggle with getting the macros right while still getting the calories right, and I make calorie count the priority in those cases. Now that you ask, I guess I do train somewhat fasted, though not on purpose. I hate breakfast so I don’t have it, I have lunch around noon (about 700 cals), take Pulse about 5:30 and workout at 6:00pm. It’s after the workout that the nausea hits, anything I eat after 7:00pm is me pretty much force feeding myself. Do you think shifting some calories towards breakfast or a pre workout meal might help?

        • Sleep plays a huge role in overall progress and results.

          Yeah let’s try shifting some calories to at least pre-workout. Let’s go for 40 gram pro and 50 to 60 g carb.


  • P Mort

    Been struggling with this immensely lately. Not sure if stress is a factor.

  • Matt G

    Hey Mike,

    I have a question regarding meal timing. My current schedule is I lift early in the morning. I have a preworkout meal at around 4:30 AM and then workout about an hour after that. Then a have a pretty large postworkout meal and protein shake. This is at about 7:30 AM. I typically am not hungry again until dinner time at about 5:30 PM which is when I eat again. I hit all my macros/calories with my three meals but does it matter that my second and third meal are so far apart. Sometimes I have a snack between these meals but usually I don’t. I just started a bulk so my main focus is building muscle/strength. I guess this could be considered IF but my goal isn’t to lose fat right now. Should I breakup one of my meals into two smaller ones during the day or does it really matter?



    • Sure!

      Not a problem that your meals are so far apart.

      If you want to do it in more or less meals, that’s fine. Either way works. As long as you get your cals and macros in to hit your targets, you’re good.

      Hope this helps! Talk soon!

  • Tom W

    Hi mike, I liked the article but I have a sticking point with the research study you linked for the high gi carbs leading to overeating.

    1) isn’t that study targeting a measly 12 individuals who are all obese? This makes me think you should clarify your high gi point that the study was done for obese, whom we all know respond to carbs very differently.

    2) I am not able to view the entire study in detail, but was the study done poorly? First off it’s only 12 people, but more importantly, were their meals pure carbs or did it have a decent mix of proteins and fats to slow digestion? If they were pure carbs I would argue that the study is flawed since we rarely will ingest carbs by themselves (with the exception of not health conscious folks who will drink sugary drinks on empty stomachs)

    Thanks in advance for any clarification!

    • That’s a definitely a shortcoming with that study and I’ve read a bit of research since writing this article that would warrant editing that section.

      A more accurate statement seems to be that in some people, high-GI meals can be less satiating. This is especially true if they’re high-GI and low-fiber and -volume.

  • Becky Ramsay

    Is there anything I can take to immediately increase my hunger?

  • Chris

    Hey Mike. Huge fan of bigger, leaner, stronger btw. For the most part I eat the same food every day. Complex carbs. Good lean protein. And a small amount of fats. I’ve noticed that the leaner I get the hungrier I am. The foods that used to satisfy me just don’t do it for me now. I usually do a re-feed day once per week including high carbs. Is this my body telling me to up my calories? Or should I just ignore it and continue to stay in a slight deficit. I’m

    • Hey Chris! Happy to hear it. 🙂

      Cool on everything you’re doing.

      Nah, it’s normal to deal with some hunger during a cut. Especially as you get towards the end of it. Just make sure you include filling foods and foods you like in your meal plan and keep on cutting until you reach your goal!

      However, if you’re at or below BMR and aren’t losing 1-2 pounds a week, you should RD:


      LMK what you think.

      • Chris

        Awesome article. I’ve got about another 10 Lbs then I’ll use that tactic. Btw whey+ is a great product. Love the Dutch chocolate

        • Thanks! Sounds good!

          Glad you’re enjoying Whey+!

          If it isn’t too much to ask, would you mind taking a minute to write a blurb about the product on Amazon and Legionathletics.com? You don’t have to write much if you don’t want to and I’d really appreciate it. 🙂

          • Chris

            You got it

  • Adam

    Hey Mike. I’ve lost 65 pounds, aim to lose 140, despite super complex issues – hypersomnia, neuropathic pain, etc… which leads to what I really like about your stuff – the acknowledgement that people are different. I’m on the hellish end of the calorie cutting experience, and the last thing I need is someone patronizing me about never needing to be hungry.

    Anyway, the things I would add to your article, at least for me: 1) A no-brainer that many of us fatties can forget – know exactly what you’re going to eat, before you eat it. Don’t make a salad for dinner and decide later if you’ll have a bit of pasta, because you’ll start imaging and considering the pasta, and the thought itself will literally, chemically (I think) make you hungrier.

    2) Did you mention caffeine? I missed it if you did. It helps me a lot.

    Fwiw, my experience of satiety vs protein/ carb composition has changed as I’ve lost weight. Low carb (paleo) was a good option for me for the first six months and fifty pounds, when I was so fat that walking practically counted as weightlifting. Now I’m stuck, and I’m here to try something new. Wish me luck. BLS is in the mail.

    • Great job on what you’ve done so far! That rocks.

      Great point on the first. Very true.

      I didn’t mention caffeine but again, good point. It definitely blunts hunger for many people.

      Some people are generally better satiated by fats than carbs even when lean and active. Genetics seem to be the major factor here.

      Keep up the good work and keep me posted.

  • Taylor Kuzik

    Hey Mike, love these posts you do. Hard to find guys that know what they’re talking about like you and Jeff Cavalier, the creator of Athlean X that I’m on. Last year I was around 149 lbs. and 32″ waist. I’m around 5’7 and 28 years old. Over the course of this year, thanks to getting serious about my nutrition and workout intensity, I have dropped 8 pounds and another 2″ off my waist, though sadly some of that lost weight is from muscle in addition to body fat and water weight. I had my yearly physical check up earlier today and when I stepped on the bio-electric weight scale, it said my weight was now 139 lbs. but I’m sure it’s more around 141 since muscle is a depot for water and we know electricity moves through water more quickly than a solid. I think 141 lbs. is the lowest someone of my height can go. Of course, I had some fat to lose. I had my shoes off for it because my shoes would make me look heavier. I don’t want to go any lower. Since I’m down to losing that last bit of fat around my lower abdomen, my fat loss has slowed. I’ve made sure to stay in a moderate caloric deficit to minimize muscle loss. I’ve also made sure to eat a proper amount of protein, complex and fiber carbs and slightly increased my healthy fat intake while keeping in mind that fat has 9g compared to the 4 grams in protein and carbs in terms of macronutrients. I’ve noticed the side effects of being in a caloric deficit, the most common being hunger. My willpower’s taken a hit as well. Whenever I look at some “forbidden” food like a cookie or some chips, it eats away at my willpower. Being in a caloric deficit is driving me nuts but I want to lost that last bit of fat on my lower abs.
    Should I eat at maintenance for a while to “reset” my hormones? I do want to regain some of the lost muscle without being a caloric surplus because I don’t want to follow that bulking and cutting route since I’m not a bodybuilder nor do I ever want to be. To me, it takes a toll on your hormones, grocery bill and wardrobe.

    • Glad you’re enjoying the content, Taylor! No need to do a reverse diet right now unless you’ve cut all the way down to BMR, packed in all the exercise and HIIT possible, and are no longer losing weight.

      Instead of using BE, I recommend using calipers to a bodyfat measurement:


      Willpower is a tricky thing. What can really help is to not totally eliminate “forbidden” food items from your diet. Make room for them in your macros! (10% of your cals). I have a daily chocolate chip cookie or PB&J sandwich when I’m cutting, for example. Restricting and denying yourself something completely makes it harder.

      Lastly, here’s information on losing muscle during a cut. If you’re not losing strength consistently, you’re totally fine:


      • Taylor Kuzik

        I have a PB&J sandwich on 100% whole grain, whole wheat for lunch sometimes with a side of fruit or veggies for a dietary fiber from the whole wheat bread and fruit or veggies and healthy fats from the organic creamy peanut butter I use. I try to eat as healthy as possible to keep blood sugar and insulin levels stable because having blood sugar pikes from eating high-glycemic foods is something you don’t want.

        I’m doing Athlean X Inferno Shred to try get rid of that last few pounds of fat off my lower abs. The schedule includes three days of strength training and two days of “burst training” which is the Athlean-X version of cardio. Less time consuming but effective.

        • Great! Keep it up.

          • Taylor Kuzik

            I don’t rely on BE because there are factors that can throw the reading off. They’re garbage. 2016 has been a stressful and shitty year to me. Lost my older brother to overdosing on Meth, my father had to get his gal bladder removed due to gal stone and slowly coping with my brother’s death. I’m praying 2017 will be a better year for me and my family.

          • Sorry to hear that, Taylor. Here’s to a much better new year!

          • Taylor Kuzik

            Do you do video chats? I know you do podcasts but what about video chats via Skype? I’d love to have a video chat with you so you could give me tips on what areas I need to improve such as nutrition or otherwise. I want to get that shredded physique badly without the use of anabolic steroids because we have seen what happens when you use those.

          • I get a lot of requests, but unfortunately I can’t with so many projects going on. But, feel free to email me and we can discuss how to reach your goals! Mike at muscleforlife.com

          • Taylor Kuzik

            Is it normal to be hungrier one day than another even if eating filling foods and getting the recommended 7-9 hours of sleep?

          • Sure! Depending on your exercise activity, it could vary as well.

          • Taylor Kuzik

            Well, Athlean-X training is intense and given my physical job as cart attendant at my local Target for 4 hours involving lifting and pushing. How much I eat depends on my level of hunger that day. I recently decided to try zigzagging calories where the goal is to keeping your metabolism guessing. So on my workout days those are high calorie days and my rest days aren’t.

          • Ah gotcha. Makes sense.

  • halevi

    Here’s a tip for losing weight. Don’t overeat. If you overeat, your stomach expands and then you will feel more hungry and will have to eat more to feel full.

  • Plain Jane

    I have your book and follow your macro calculator for fat loss, but I have a hard time eating that much protein and that few carbs. Carbs are hiding everywhere and I feel like I am constantly falling about 50 grams short of protein at the end of the day – after my casein shake even. I’m at 1540 calories per day and it feels like NOTHING. Help!

    • Hey, that’s great you’re on a cut and trying to follow your targets! There’s really not much to do here aside from examining your food choices and knocking out food items with sneaky carbs so that you can make room for the protein.
      I also recommend choosing higher volume, higher fiber, and high fluid content foods. I understand that 1540 feels like nothing, but it definitely is doable and can be satiating with the right food choices.

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