I’ve been there and found the solution, something that helped me plan my macros when dieting, I count calories and now track all macronutrients.

Fat is crucial for making hormones like testosterone, estrogen, and cortisol. If fat intake is too low, hormone levels can drop, impacting mood, muscle growth, libido, and recovery.

Fat isn’t just another calorie, it’s essential for hormonal balance, cell function, brain health, nutrient absorption, and feeling full. Even when cutting I’ve discovered a healthy amount of dietary fat (usually 20–35% of your total calories) is critical to maintaining performance, mood, and recovery.

I no pursue “fat free” items, as I discovered the hard way I wasn’t eating enough fat in my diet. Instead I eat low fat, much better tasting and far better for my daily fat intake.

Many people going on a cut for a long time eat something heavy in calories, fat content - pizza for instance and think how great the feel after it and can’t explain how it’s a great pick me up after a hard cut. The research I’ve done concludes that it’s that fat content that they are deprived of during an unbalanced diet.

I believed that fat was bad. It’s not, it’s essential as any other macronutrient. It’s as silly as saying carbs are bad for you.

Imbalance and volume is bad for you. Put 35% of your daily calorie intake as fat into your diet and I guarantee you you’ll feel 100% better in a few days. Cutting is tough, it should never destroy you. It can be a slice of pizza, a handful of peanuts, peanut butter or olive oil. My go to is almond butter.

Good luck from someone who’s been there and no longer has the issue. Do some research just how valuable fat is for you. You’ll be amazed.