#199 Caloric Deficit Hunger: Why It Happens & How To Handle It

Welcome back to another episode of the Iron Sights Podcast. I’m in the studio today with Ryan, Cece, and Steven, and we’re diving into a topic that’s guaranteed to hit home for anyone trying to lean out, cut weight, or make meaningful changes to their body composition: managing hunger while in a caloric deficit.

Let’s be real—hunger is part of the process. If you’re doing things right in a fat loss phase, there’s going to be a point where you’re feeling it. But how you respond to that feeling? That’s what separates the people who reach their goals from the ones who fall off halfway through.

This conversation is all about giving you practical, experience-based strategies for managing that hunger so you can stay on track without feeling like you’re constantly battling your own body.

Timestamps:

00:00 Intro: Diet & Nutrition

00:47 What Is a Caloric Deficit

02:08 Managing Hunger

07:01 Prioritizing Protein

11:35 Fiber’s Role

21:23 Meal Timing

23:47 High-Volume Foods

24:56 Staying Consistent

29:39 Training Adjustments

33:18 Liquid Calories

37:24 Carbs vs. Fats

39:34 Key Supplements

42:12 Exiting the Deficit