---
title: 'Cutting "Hacks" You WILL Regret Later'
source: 'https://youtube.com/watch?v=e6GDHpf9WUc'
video_id: 'e6GDHpf9WUc'
date: 2026-08-01
duration_sec: 480
---

# Cutting "Hacks" You WILL Regret Later

> Source: [Cutting "Hacks" You WILL Regret Later](https://youtube.com/watch?v=e6GDHpf9WUc)

## Summary

This video breaks down popular 'cutting hacks' that look effective at first but ultimately sabotage weight loss. The host warns against extreme calorie deficits, caffeine overuse, cardio as a sole strategy, detoxes, extreme macronutrient cuts, fasted cardio, and meal skipping. Instead, the video advocates slow, sustainable deficits, balanced macros, good sleep, and consistent dieting structure.

### Key Points

- **The problem with quick diet hacks** [00:01] — The video covers dieting 'hacks' that look awesome at first glance but in reality sabotage or ruin your diet, such as extreme deficits, caffeine misuse, detoxes, and meal skipping.
- **Big calorie deficits backfire** [00:14] — Starting your cut with a huge calorie deficit guarantees failure: quick initial results are followed by increasing hunger, binge eating, and weight regaining to where it was before.
- **Sustainable deficit and rate** [00:55] — Use a 300–500 calorie deficit and aim to lose no more than 1% of total body weight per week; slow and consistent wins over crash dieting.
- **Caffeine as an appetite suppressant** [01:37] — Caffeine can help in specific hunger windows, such as the gap between breakfast and the next meal, but overusing it ruins sleep, which is critical when in a calorie deficit.
- **Zero-sugar rule** [02:32] — Make sure anything you consume (especially drinks) is zero sugar; otherwise, you won't lose weight while dieting.
- **Cardio is not the main fat-loss tool** [02:45] — Cardio is a double-edged sword: it helps burn extra calories but should never be the sole driver of weight loss. Your diet must be in a calorie deficit; relying on cardio to fix a surplus leads to injury or giving up.
- **7-day detoxes are nonsense** [03:51] — Detoxes promising 30 lb in 7 days are BS: they're essentially laxative-heavy juice fasts that shed water weight, and your weight bounces right back when you stop.
- **Don't cut entire macronutrient groups** [04:44] — Protein prevents muscle loss, fats keep hormones in check, and carbs fuel training and replenish glycogen; don't eat only protein or only egg whites.
- **Fasted cardio isn't magic** [05:46] — Fasted cardio doesn't directly burn more fat in real time; eating simple carbs, like a banana or rice cakes, before a run improves performance and total calorie burn.
- **Skipping meals is the cardinal sin** [06:27] — Intentionally skipping meals to 'save calories' creates a huge calorie hole, makes you miss protein, and destroys dieting structure. It's better to follow your daily plan; an occasional missed meal isn't fatal as long as you hit your day's totals.

### Conclusion

The video's core message is to stop chasing quick fixes. A moderate calorie deficit, protected sleep, balanced macros, and a structured meal plan are what guarantee long-term weight-loss success.

## Transcript

can use to achieve that. But today we are looking at the exact opposite, dieting hacks that might look awesome at the first glance, but in reality they will sabotage or straight up ruin your diet. The first hack that we will be
looking at happens right at the start of your cutting journey. If you are the one wondered how big of a calorie deficit you should put yourself in. And that saying, "More, more, more." Which you got to admit sounds like a pretty good
dieting hack. You put yourself in a big calorie deficit and you lose a lot of really how it works in real life. Doing this will basically guarantee that you will fail your diet. Yeah, you will start to see results very quickly, but
permanent. All that will happen is that you will just get more and more hungry terrible. And it's just a question of time before this house of cards falls and you go on a binge eating rampage. And you best believe that you will
your weight right back where it was before. Remember that weight loss done correctly will always be slow. You should put yourself in like a 300 to a 500 calorie deficit and just slowly grind it out. And your goal is to lose a
maximum of 1% of your total body weight per week. Losing weight slowly will make results and feel good while you are on your journey, which is super important. Because if you have ever dieted hard before, you know that if you feel hungry
all the time, the diet will just never last. The next dieting hack can actually recommended that you take advantage of it in the past. But there is a very thin ruining your entire diet. And as you might have guessed, I'm talking about
appetite. This can be a game-changer, but it can also mess you up really bad. Caffeine should be used to suppress your appetite only in certain time windows that you have your breakfast, and there is going to be a big time gap before you
that that is the time that you get the hungriest. So that's the moment when it your appetite, but it becomes an issue when you overdo it and you just keep will probably not be hungry, but you will also not be able to fall asleep,
which will take your diet down like a domino. So, only consume caffeine in the are in a calorie deficit, you really need that quality sleep. As in a calorie deficit, your body is basically in more of a survival mode. So, you need to give
your body all the sleep it can get. Otherwise, you will feel terrible and it will just snowball and ruin your entire diet. Then you just have to make sure consuming are zero sugar. Otherwise, you will not lose absolutely any weight. And
if you would like to know all the ins and outs of a weight loss diet, you step-by-step guide that will help you build your own meal plan in the simplest way possible. And no, you don't have to eat kale for breakfast. You can utilize
to take action and finally get in shape, click the first link below. Now, we got to talk about cardio, which similarly to caffeine is a double-edged sword. It can be a great burning some extra calories and staying in shape, but it should
absolutely never be used as the sole thing responsible for your weight loss unsustainable. If you keep eating fast food or you just set up your diet in a surplus and you are relying solely on cardio to bring you into a deficit, you
are asking for a serious problem. It might work for a week or two, but you that you will either hurt yourself or you just give up because you just can't keep it up anymore. Your diet needs to be set up in a calorie
if it's a super small deficit of like 300 calories. So, that you are losing weight even if you are not doing cardio all the time. If your diet is in a 1,000 calorie surplus and you rely only on cardio to bring you into a deficit, you
failed before you even started because what you got going on there is a bulking diet with a little amount of cardio. It has nothing to do with weight loss. This is almost as bad of an idea as doing a 7-day detox. I can't emphasize enough
how much of a BS these detoxes are. You know, like those magical 7-day detox, lose 30 lb in 7 days using the power of antioxidants. These detoxes are a unicycle. You wonder how is even possible, but then you realize that you
would also be a clown if you did it. Going 7 days in a row only drinking some kind of magical juice that has most likely some laxatives in it will most weight. But guess what's going to happen after your awesome detox ends? The same
thing that happens when you put yourself in a too big of a calorie deficit. Your weight bounces right back. I believe that the vast majority of you watching like that because this really is some
2010 teleshopping BS. But if your parents or someone else who is not get some weird ideas, please tell them what I just told you. You can save them a bunch of money and 7 days worth of sitting on the toilet. Now we need to
talk about something very important and that is macronutrients. As you hopefully know, we have protein, carbs, and fats. And on a diet, it's absolutely vital as each one of them has a crucial function. Protein is the number one for
basically everyone on a diet, but this is where some people start being cheeky and start thinking about how they could hack the dieting system. Yes, having a high protein diet is very important to prevent muscle loss and to build even
more muscle. But if you say, "All right, I'm only eating protein from now on." you will get yourself in some hot water. You definitely should not remove all the fats from your diet. You need them to make sure that your hormones stay in
check. So for example, don't eat only egg whites. Also add some regular eggs fats to function properly. And then carbs, they are the main fuel source for your body. So don't remove them entirely. Getting in some carbs before
and after the workout is very important. Before a workout to have some energy to push yourself and after the workout to replenish the glycogen stores you just emptied during the workout. So carbs are not the enemy. They are actually really
them. And now for one of the most popular dieting hacks, and that is doing fasted cardio. And here a lot of people have a lot of different opinions. So, keep doing your fasted cardio if you enjoy it. That's completely fine. But,
don't think that it's directly burning fat in real time because you didn't have anything to eat before that. That's not how it works. I would actually advise cardio. I can tell you that I would never go on a run without something to
fuel me before. Some simple carb source, like a banana or a couple of rice cakes, can increase your performance by a lot. Which, if you think about it, if you are burn more calories than if you were running on fumes. So, that's just a food
for thought. And lastly, we have the cardinal sin of weight loss. And that is save calories. It's one thing when you skip a meal because of some unforeseen circumstances, but some cheeky people do it intentionally and think that they can
hack the system and save calories to get shredded faster. But, this is one of the worst things that you can do for multiple reasons. You are once again calorie hole, which you already know how that ends. Plus, when you skip a meal,
you also miss out on all the protein that was in it, hindering your ability You need a dieting structure, and when you have that structure, you follow it religiously. That's how you will achieve your goal. So, by skipping meals, you
curve. You are just falling more and more behind with each meal. And you know, you don't have to stress about the timing of the meals. The main thing is the day. So, even if you happen to miss a meal, you still got an entire day to
that big of a deal as long as you are able to eat that meal before the day this video, you don't feel like hacking your diet anymore because it usually doesn't end well. You really just have to keep it simple and follow your plan.
That's what will guarantee your success. Thanks for watching. Please subscribe if out the cutting plan by clicking the first link in the description. Good luck on your weight loss journey and I will see you next time.
If you like this video, then you will surely enjoy this one, too.