Hunger Always Wins

Science by Dr. Ben Bikman

The following is an edited transcription based on the above video to provide additional context and support. Any statements or claims about the possible health benefits conferred by any foods or supplements have not been evaluated by the FDA and are not intended to diagnose, treat, cure or prevent any disease.

You can’t trick the body. While some people and companies claim rapid weight loss results, they’re almost always very short term results that may even damage your metabolism.

The reason for this is very simple: Hunger always wins. There’s a popular weight loss “reality” show where people are coached non-stop, eating small amounts of carefully-managed food, and exercising like crazy. Often, they lose a phenomenal amount of weight in a relatively short period of time. 

While this makes for great TV, it’s not a healthy or effective strategy. They don’t get these people back together a year or two later to see how they are doing, because almost everyone has gained all of the weight back and often much more [1]. And that’s because hunger always wins

Consider the following real-world example. Imagine I’ve invited you over to my home for a special dinner. Since it’s such a special occasion, I’ve hired a world-famous chef to prepare an incredible menu filled with as many delectable dishes as possible. And, of course, it will be prepared in sufficient quantities that you can eat as much as you’d like. 

To truly enjoy this special meal, you’ll probably want to show up to my home really hungry. So, what steps would you take to ensure you come as hungry as possible? For many people, the process of being as hungry as possible is to not eat for a considerable period of time beforehand. You may also elect to exercise more than usual so that your energy demands are quite high by the time you show up for dinner. In other words, you’re eating less and exercising more. That is a perfect recipe to be as hungry as possible. 

Ironically, it’s the exact guidance that the weight loss industry has been giving people for the last 50 years: to eat less and exercise more. Notwithstanding the eventual damage to your health with this “diet,” it’s also an ineffective weight management approach because you’re always going to be hungry and you’ll eventually cave to that hunger. 


The outdated approach of constantly being in a negative caloric balance (or watching every calorie) may work for a while, but it’s not healthy or sustainable. Hunger always wins. Instead, focus on prioritizing protein, fulfilling with healthy fats and controlling carbs. You’ll naturally be more satiated [2], healthier, and your metabolism will work much better to help you achieve and maintain a healthy weight.



This article is for informational and educational purposes only. It is not, nor is it intended to be substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice.