Cutting Diet Plans: Strategies For Smart Weight Loss

A cutting diet is a weight loss plan that aims to reduce body fat while maintaining muscle mass. It is commonly used by bodybuilders and fitness enthusiasts before a competition or photo shoot. This diet involves calculating your calorie, protein, fat, and carb needs to reduce body fat while preserving muscle. A cutting diet typically lasts for 2-4 months and is paired with weightlifting and resistance training.

Calculate your calorie intake

Calculating your calorie intake is an important step in planning a cutting diet. This process involves determining how many calories you need to consume each day to achieve your desired weight loss goals. Here are some detailed instructions and considerations to help you calculate your calorie intake effectively:

Basal Metabolic Rate (BMR)

Your BMR represents the amount of energy in calories that your body requires at complete rest to carry out essential functions such as breathing, blood circulation, and cell growth. In other words, it's the number of calories your body would need if you were to do nothing but lie in bed all day. There are several equations you can use to estimate your BMR, such as the Mifflin-St Jeor Equation, the Revised Harris-Benedict Equation, or the Katch-McArdle Formula. These formulas take into account factors such as your age, weight, height, and gender.

Total Daily Energy Expenditure (TDEE)

Your TDEE is the estimated amount of energy in calories that your body consumes in a day, taking into account your activity level. It includes your BMR, as well as the calories burned through physical activity. More active individuals will have a higher TDEE, as they burn more calories throughout the day. To calculate your TDEE, you can use calculators or equations that factor in your BMR and activity level.

Calorie Deficit for Weight Loss

Once you know your TDEE, you can determine your target calorie intake for weight loss. This involves creating a calorie deficit, which means eating fewer calories than your body burns each day. A healthy and gradual weight loss typically involves a deficit of 500 to 1000 calories per day, resulting in a loss of about 1 to 2 pounds per week. However, it's important not to reduce your calorie intake by more than 1,000 calories per day, as this can lead to unhealthy weight loss, including muscle loss and a decrease in metabolism.

Activity Level Considerations

When calculating your TDEE and determining your activity level, it's important to be honest and accurate. Most people tend to overestimate their activity levels. Your activity level should be based primarily on what you do outside of structured exercise or the gym. For example, a teacher who stands and moves around most of the day would be considered lightly active. If your only activity is going to the gym, you should put yourself in the sedentary category.

Macronutrient Distribution

In addition to calculating your total calorie intake, it's important to consider the distribution of macronutrients (protein, carbohydrates, and fats) in your diet. Protein is particularly important in a cutting diet, as it helps preserve lean body and muscle mass. A general guideline is to aim for 0.8 grams of protein per kg of weight per day, but bodybuilders may require up to 2.3 to 3.1 grams per kg of lean body mass.

Fat is also essential, even during a cutting phase. It is recommended to get 25-30% of your daily calories from healthy fats, as they are crucial for hormone regulation and the absorption of vitamins and nutrients. Carbohydrates are important for energy, and their intake should be adjusted based on your protein and fat intake. Remember that carbohydrates provide fuel for your body and brain, so avoid cutting them out completely.

Calorie Counting Tools

There are various online tools and smartphone applications available to help you with calorie counting and tracking your progress. These tools can provide estimates of your calorie intake based on your personal information and activity levels. Additionally, they can assist in tracking the calories in different foods and help you stay within your daily calorie goals.

Individual Variation

It's important to remember that everyone is different, and there is no one-size-fits-all approach to calorie calculation. The calculations and recommendations provided by tools and equations are estimates, and individual results may vary. Monitor your progress and adjust your calorie intake and activity levels as needed to ensure you're on track with your cutting diet goals.

Determine your protein intake

Protein is a crucial part of a cutting diet. It helps to build and repair muscle tissue, and it also has a higher thermic effect than carbohydrates and fats, meaning your body burns more calories digesting and processing protein.

The amount of protein you need while cutting depends on several factors, including your body weight, physical activity level, and training intensity. As a general rule of thumb, you should consume approximately 1 gram of protein per pound of body weight per day. However, this may need to be adjusted depending on your specific circumstances.

If you are engaging in resistance training or other intense workouts, you may need a higher protein intake to support muscle growth and recovery. Research suggests that consuming between 1.2 to 2.2 grams of protein per kilogram of body weight per day can help preserve muscle mass during cutting. This is because resistance training stimulates muscle protein synthesis, and a higher protein intake provides the necessary amino acids for this process.

It's important to note that not all protein sources are equal. Animal-based proteins like chicken, fish, and beef are complete proteins, containing all the essential amino acids. Plant-based proteins like beans, lentils, and nuts are incomplete and may need to be combined with other protein sources. Additionally, some plant-based proteins may be higher in carbohydrates and fats, which can hinder weight loss progress if not consumed in moderation.

When determining your protein intake, it's also crucial to consider your current and goal body weights. If your goal weight is significantly lower than your current weight, you may need to adjust your protein intake gradually as you lose weight. For example, if your goal weight is 20% less than your current weight, base your initial protein intake on an interim goal weight representing a 10% loss. After reaching this interim goal, you can adjust your protein intake again based on your new weight.

Another factor to consider is your body fat percentage. If you are a female with a body fat percentage below 15% or a male with a body fat percentage below 10%, you may need to increase your protein intake to 1.5 grams per pound of goal body weight. This is because individuals with lower body fat percentages have higher protein requirements to retain their muscle mass.

The timing of your protein intake is also important. It's recommended to spread your protein intake throughout the day, rather than consuming it all in one meal. Consuming protein before and after workouts is especially important for muscle recovery and growth. Aim for at least 20 to 30 grams of high-quality protein per meal to maximize muscle protein synthesis.

While determining your protein intake, it's crucial to remember that consuming too much protein may not lead to better results. Excessive protein intake can be converted into glucose and stored as fat. Therefore, finding the right balance of protein, carbohydrates, and healthy fats is essential for a successful cutting diet.

Determine your fat intake

When determining your fat intake on a cutting diet, it's important to remember that fat plays a crucial role in hormone production and overall health. While it's common to reduce fat intake, not consuming enough can negatively affect hormone production and preservation of muscle mass. Therefore, it's recommended that 20-30% of your calories come from fat sources.

One gram of fat contains 9 calories, so for someone on a 2,000-calorie diet, this equates to approximately 44-67 grams of fat per day. If you engage in intense exercise, it's advisable to stay on the lower end of this range, as it allows for a higher carbohydrate intake, which is essential for fuelling workouts.

When following a cutting diet, it's crucial to choose healthy fats. Avocados, nuts, seeds, olive oil, fatty fish such as salmon, and whole eggs are excellent sources of healthy fats and should be included in your diet.

Additionally, when planning your meals, ensure you're mindful of portion sizes. Using scales or measuring utensils can help you be more precise with your fat intake and prevent overconsumption.

Determine your carb intake

Carbohydrates are the body's main source of energy, so it is important to ensure you are still getting enough of them when cutting down your carb intake. The amount of carbs you should eat depends on your age, sex, body type, and activity level. The Dietary Guidelines for Americans recommend that carbs provide 45% to 65% of your daily calorie intake. However, if you are looking to lose weight, you may want to reduce your carb intake to less than this recommended amount.

To determine your carb intake, you should first calculate your caloric needs using a BMR (basal metabolic rate) calculator. This will give you a baseline for how many calories you need each day. Once you know your daily calorie intake, you can determine how many grams of carbohydrates you should be eating. Each gram of carbohydrate contains 4 calories. So, for example, if you are eating a 2000-calorie diet, your carbohydrate intake should be 250 grams per day (2000 calories x 4 calories/gram = 8000/4 = 500 grams).

It is important to note that not all carbohydrates are created equal. Complex carbohydrates, such as whole grains, fruits, and vegetables, are a better source of energy and provide more nutrients than simple carbohydrates like white bread and pasta. When cutting down on carbs, it is best to focus on complex carbohydrates and try to avoid processed and refined carbs, which are often high in sugar and low in nutritional value.

Additionally, the timing of your carbohydrate intake is important. It is generally recommended to eat the majority of your carbohydrates in the morning and around your workout, as this is when you are most likely to use them up throughout the day and during your training.

It is also worth noting that a very low-carb diet can have some negative side effects, such as "keto flu," constipation, and changes in blood sugar levels. Therefore, it is important to ensure you are still getting enough nutrients from other food sources and consider consulting a healthcare professional before starting a very low-carb diet.

Meal timing and frequency

For instance, it is generally recommended to space protein intake evenly throughout the day and consume adequate amounts of protein before and after exercise. Specifically for bodybuilding, evidence suggests that a moderate meal frequency of 3–6 meals per day, each containing at least 20 grams of protein, is ideal.

Additionally, the International Society of Sports Nutrition (ISSN) recommends spacing protein intake at 3–4-hour intervals throughout the day and consuming protein with carbohydrates before and/or after exercise. This can help support muscle growth and maintenance.

When it comes to the timing of meals, some people prefer to skip breakfast and practice intermittent fasting, which involves fasting for a longer period and consuming meals within a shorter eating window during the day. This can aid in hunger control and adherence to the diet. However, this may not be suitable for everyone, and some people may prefer to include breakfast in their daily meal plan.

Ultimately, the meal timing and frequency should be tailored to individual preferences, daily schedules, and fitness goals. Consistency is key, and it is important to find a meal pattern that one can stick to in the long term.

Frequently asked questions