Week Three: Hunger vs Cravings, When to Raise Macros

by Dr. David Minkoff January 27, 2023 4 min read

Week Three: Hunger vs Cravings, When to Raise Macros

Well done on making it through Week Two of the 30-Day Fat Loss Challenge!

Now we’re into Week Three and we need to pull back for a moment and see where we're at.

For some, we're getting over the last of our cravings, and for others, we're in the middle of re-balancing hormones, and for each we’re losing body fat.

But for a few, we may have already achieved our goals... or at least, fat loss has slowed and hunger has returned.

And we need to know what to do when we hit this point, because carrying on with the same macros after this point will cause us trouble.


If you’re still moving through cravings, this is fine, it will be different for everyone. Very, very well done on pushing through this far!

In this case, take an extra serving of PerfectAmino and Omega 3 daily until the cravings are gone, and make sure you are getting in all of your whole-food fats and proteins, and not going high on carbohydrates.

And of course let us know if you need any help in our VIP Group.

If things are going well, and you’re in the midst of re-balancing hormones, this is great, just carry on. Hormonal re-balancing will continue through the end of the challenge and, most likely, for a period of several months beyond (there is a lot for your body to do here).

This is where fat burning really starts to occur, but even more, where we start setting ourselves up to keep the excess body fat off in the future, among other overall health aspects.

But if we’ve already reached our goal for this protocol, or Fat Loss has Slowed, then we need to change some things. Because if we go beyond this point on our current macros, hoping to lose even more, then we’ll cause ourselves trouble.

There is a point where cravings have gone away and, due to re-balancing, our body is using both the food we eat and our body fat to fuel itself.

So we lose body fat.

But then we hit a point where things start to balance. We may still have extra body fat we’d like to lose, but we also now have more muscle to fuel with our food.

To continue at lower calories, looking to lose more body fat, will cause us trouble and not give us what we want.

We need to make some changes.

And it’s not the scale or pictures that tell us when we’ve hit this point — it’s our body.

So let’s take a look at this.

The Difference Between Hunger & Cravings:

Cravings are when your body says it needs sugar or food that it doesn’t.

Hunger is when your body says it needs food because it does.

These are two completely different things.

If we follow our cravings, then we add excess body fat instead of losing it.

But if we don’t follow hunger, then we not only don’t give our body what it needs to repair itself or operate properly, but we also set ourselves up to gain excess fat back again.

So before we change anything, we need you to be able to tell the difference between these two things to ensure we’ve actually made it.

Cravings come from:

  • Addiction by the cells to sugars,
  • Cells that are not structured to use fat as fuel, and so require high levels of sugar in the diet,
  • Our hunger hormones not functioning properly, so our brain thinks we need more food — even when we’re stuffed,
  • Harmful bacteria in your small intestine that feed on sugars and so put pressure on you to eat more sugar (covered in the upcoming Gut Health Guide),
  • And an imbalance with the hormone insulin that causes your cells to scream for sugar, especially processed sugars, even when they don’t need it.

These cravings demand that you eat more food than your body actually needs.

This extra food is then stored as body fat.

Hunger, on the other hand, is when your body actually needs more food for energy and the nutrition necessary to build muscle, make new cells, repair itself, make hormones, strengthen bones, etc, etc, etc.

You’re not just losing body fat on this protocol. You’re also gaining muscle, creating more hormones, repairing cells, and much more.

This requires real nutrition to maintain and build all of this.

In the beginning of the protocol we’re providing enough nutrition, while also burning fat.

But as we carry on, we get to the point where we need more nutrition to grow and continue burning fat. And that’s when we start to feel hunger if we don’t have enough food.

When you’re actually hungry you can easily eat until your body has had enough — and then have no desire to eat more.But you won’t feel hungry when you’ve already eaten.

This could even be a desire for a late night snack if you’re very close to this point and have added on some real muscle.

Especially if the desire is for protein, that’s not cravings, but real hunger. And we need to feed it.

After you've been on the protocol for 1-3 weeks (for some it may be a bit longer), the cravings should be mostly or completely gone, and any hunger you experience is real.

This also ensures that after the protocol you don’t go back to eating junk food, as your desire for it will be gone, or mostly gone.

So that’s the first point — you start feeling actual hunger, not cravings.

Then Fat Loss starts to slow.

So when we’ve lost most of the body fat we wanted to lose, and we’re feeling actual hunger now, and fat loss has slowed or stopped… it’s time to move onto the next phase of the protocol in order to keep making gains.

We need to Transition from Fat Loss to Lean Bulking.

This is very important.

If you have any questions, make sure to let us know in our VIP Group so we can help.

And if you haven't started, you can go here to start WEEK ONE of the 30-Day Fat Loss Challenge.

And here you can find Discounted Product Bundles for the 30 Day Challenge. Just use code FATLOSS at Checkout.

From Fat Loss to Lean Bulking

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.