Stop Drinking Protein Shakes on a Cut

When you're deep in a cut and calories are low, satiety is everything.

But here’s a mistake most people make:

Relying on protein shakes to hit their macros.

Yes, shakes are convenient, but they don’t fill you up the same way food does.

You drink it in 30 seconds and feel just as hungry.

No chewing.

No digestion demand.

No real satiety.

If you're eating 1,800 calories or less, and 10% of that is coming from a shake...

You're making the cut harder than it needs to be.

Real Food Wins

Instead of a 180-calorie shake, eat 180 calories of:

• Lean ground beef

• Eggs

• Chicken and veggies

You’ll be fuller for hours, not minutes.

Cutting is about efficiency.

And when calories are limited, every calories needs to work hard.

That means:

• Chewing your food
• Choosing high-volume meals
• Prioritizing meals that actually satisfy you

Protein shakes aren’t bad.

But if you're hungry all day and wondering why...

Try swapping them for real food.

You’ll feel better, stick to your plan more easily, and see better results.

Personally, I haven’t had a protein shake in years.

And this ties back to the core of all effective fat loss: you need to stay in a calorie deficit without feeling miserable.

If that’s still unclear, read What’s the Most Effective Way to Lose Weight?  it breaks down why calorie tracking and real-food habits matter more than the perfect diet label.

Action Step:

If you're using more than one protein shake per day while cutting, drop it. Replace it with real food protein for 3–5 days, and notice how your hunger changes.

Sick of shakes that don’t fill you up? With 1:1 coaching, I’ll build you a real food plan that keeps you full and on track. 👉 Learn more here.

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