Because this has to be said, my shower-thought of the day:

I see a lot of people complaining about “hunger” when dieting – “I’m doing a ketogenic diet… why am I hungry? – I read I should not feel hunger on a ketogenic diet”…

Well, let me tell you: Hunger is not necessarily a bad thing.

Guys & Gals: have we become so “cognitive dissonant” and complacent, that we have forgotten that hunger is, in a way, a natural part of the process of any diet that the main focus is fat loss???

Any diet, be it keto or high carb, will eventually make you feel hungry.

Yes, there are “ways” to trick your body and get “distracted” from the hunger signals, but being hungry is NORMAL, NATURAL and most of all, EXPECTED.

There is nothing wrong with you if you experience hunger on keto…. and if you are eating as per the Ketogains macros (from our Ketogains MACRO calculator) – you are likely going to do well.
“Eating more fat” just because you are “hungry” (and because someone told you you should be eating more fat) – UTTERLY defeats the purpose of a fat loss diet (and of course, #context dependent)…. because to lose body fat, you DO require an energy deficit.
What can you do if you are hungry then?

1. Correct Macros. Check your macros are correctly calculated using OUR calculator.


2. Whole Food. Put an emphasis on WHOLE, nutrient dense foods, especially PROTEIN. Shakes are ok, for example, as a way to reach macros… but if you find yourself constantly hungry, you are better off eating chicken breast / beef, etc vs liquid calories.


3. Green Vegetables. Really: do you actually know you can eat almost a kilo of spinach a day, without disrupting keto? Go and look at the NET Carbs:


4. Soups.  Try to increase food volume with liquids. My personal recipe for “egg drop” soup is super nutrient dense and will top any “bullet proof coffee” in ALL ways.

5. Electrolytes and Minerals. A lot of times, hunger is just the way of your body telling you that you are deficient in a nutrient. Your body cannot tell you: “I need sodium” or “I need magnesium” – It will just send a hunger signal, and hope that between whatever you eat, you supply what is missing. So by eating again, nutrient dense, whole foods, you should have this covered.


6. Boredom. Don’t confuse being bored, with being hungry. As Amy Berger said in our recent interview: next time you are “hungry” ask yourself if you would eat a steak and broccoli. If the answer is not, then you are really not hungry.


Also, a good trick to get rid of cravings is to use Apple Cider Vinegar: disolve 1/2 teaspoon with one glass of water and drink it when you have cravings.

Alternatively, eating sour foods such as Dill Pickles does the trick and will kill cravings.


7. Willpower. Yes, I said it. Willpower is also a “muscle” that you have to train. Do you have goals? Well, work for them, because you are not going to wake up one day looking like a fitness model without having put any work IN.


Also, remember that if you need personalized help, KETOGAINS does offer coaching, training, meal plans, both in a personalized or group (boot camp) setting: check here.

About Author

Amateur natty bodybuilder/powerlifter, marketeer, entrepeneur and all around great guy... Lifting since 1996, ketogenic since 2001.


  1. Sven

    Eating more fat does not have to get into the way of loosing fat. If you combine intermittent fasting with weight training you can eat so much fat for diner that you are not hungry until next day diner. But correctly so, make sure that you get your macronutrients in. Get dense food, look at natural supplements if necessary. Natural supplements cost a bit more but hey, if you eat only once a day then you can afford it 🙂

    One other thing that suppresses hunger is performing an activity. Your body will start to produce the energy for the activity through the fat mobilization. After your activity your body will gradually go down in energy production so you do not feel the need for food for a while after your activity. Make sure the activity is not too intense (keep it at fat burning level).

    1. Rick Passmore

      How does intermittent fasting negate calorie intake?

      It can make larger and more satisfying meals but it does not allow you to eat more in total.

  2. Lo Martinez

    Another note on eating because you’re bored —

    If you can replace that boredom eating habit with something more constructive, it becomes much easier to stick to.

    For example, try going for a walk instead of opening the fridge when you’re bored and you’ll rid yourself of boredom eating.

    Also, I personally can attest to eating lots of spinach to satisfy your cravings.

    Once I started eating VOLUMES of salads, I rarely get those painstaking hunger cravings


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