Dante Carrillo
A cutting diet is a popular diet among bodybuilders and fitness enthusiasts who want to maximise weight loss while maintaining muscle mass. This type of diet involves calculating your calorie, protein, fat, and carb needs to reduce body fat and maintain muscle mass. The key distinctions from other weight-loss diets are that a cutting diet is tailored to each individual, tends to be higher in protein and carbs, and should be accompanied by weightlifting. The duration of a cutting diet depends on individual needs but typically lasts between 2 and 4 months. To start a cutting diet, it is important to determine your nutritional needs, create a caloric deficit, and focus on consuming lean proteins, nutrient-dense vegetables, and whole grains while staying hydrated.
| Characteristics | Values |
|---|---|
| Goal | Lose body fat while maintaining muscle mass |
| Duration | 2-4 months |
| Calorie Intake | Caloric deficit, i.e., burning more calories than consumed |
| Protein Intake | 1-2.4 grams per pound of body weight |
| Fat Intake | 0.2-0.3 grams per pound of body weight; less than 20% of total calorie intake |
| Carbohydrate Intake | 30-50% of total calorie intake |
| Meal Frequency | Flexible, but at least 2 protein meals per day |
| Recommended Drinks | Water, green tea, and black coffee |
| Exercise | Weightlifting and cardiovascular workouts |
| Individualisation | Tailored to each person's nutritional needs and goals |
| Cheat Days | Occasional indulgences and refeed days with more carbohydrates |
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What You'll Learn
Calculate your nutritional needs
A cutting diet is tailored to each individual and requires you to calculate your nutritional needs. The number of calories you should eat per day depends on your weight, height, lifestyle, sex, and exercise levels.
To lose weight, you need to be in a calorie deficit, which means burning more calories than you consume. You can estimate your daily calorie intake for weight maintenance using an online calculator, and then subtract 250-500 calories from this number to put yourself in a deficit. For example, if your maintenance calories are 3,322, you could eat 2,722 calories per day to lose fat. A slow, gradual weight loss of around 0.5-1% of body weight per week is ideal for a cutting diet, as a larger calorie deficit may increase the risk of losing muscle.
Protein is important on a cutting diet to curb hunger and maintain muscle mass. A general guideline is to consume 1-1.4 grams of protein per pound of body weight, or 2-2.4 grams per kilogram. For example, a 155-pound person should eat 150-210 grams of protein daily. The International Society of Sports Nutrition (ISSN) recommends spacing protein intake evenly throughout the day and within two hours of exercising.
Fat intake is also important, as it impacts hormone production, which is key to building muscle. Aim for 0.2-0.3 grams of fat per pound of body weight, or 20% or less of your total calorie intake. While reducing fat intake, ensure you consume enough dietary fat to maintain metabolic health.
Carbohydrates play a role in replenishing glycogen stores for energy during workouts. The recommended macronutrient ratios are around 30-50% calories from carbs, 30-40% from protein, and 20% from fats.
It is important to note that dietary needs may vary from person to person, and a registered dietitian can help determine the best approach based on individual goals.
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Eat more protein
A cutting diet is a popular diet among bodybuilders and fitness enthusiasts who want to maximise weight loss while maintaining muscle mass. It involves calculating your calorie, protein, fat, and carb needs to reduce body fat and maintain muscle mass.
During a cutting diet, it is important to eat more protein. This is because, while you are reducing your calorie intake, you are also exercising regularly, which increases your protein needs. Eating more protein helps to curb hunger and maintain muscle mass. Aim for 1 gram of protein per pound of body weight as a starting point. If you have a lot of weight to lose, you can adjust this to 1 gram per pound of your target body weight.
To ensure you are getting enough protein, try to include a minimum of two protein meals per day, with a possible maximum of six. International Society of Sports Nutrition (ISSN) recommends spacing protein intake evenly at 3-4 hour intervals throughout the day and within 2 hours following exercise. Eating protein with carbohydrates before and after exercise can also be beneficial.
In addition to whole grains, nutrient-dense vegetables, and lean proteins, your cutting diet should include good fats. These are essential for your health and should make up around 20% of your daily calorie intake. Examples of good fats include nuts, seeds, and fatty fish like salmon and tuna.
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Cut down on fat
A cutting diet is a popular diet among bodybuilders and fitness enthusiasts who want to maximise weight loss while maintaining muscle mass. The diet is tailored to each individual and requires calculating your calorie, protein, fat, and carb needs to reduce body fat and maintain muscle mass.
When it comes to cutting down on fat, there are several strategies you can employ as part of a cutting diet:
- Reduce overall fat intake: While on a cutting diet, it is common to reduce fat intake. However, it is important to note that not consuming enough fat can impact the production of hormones like testosterone and IGF-1, which are crucial for preserving muscle mass. As such, it is recommended to aim for a moderate reduction in fat intake rather than eliminating it completely.
- Choose healthy fats: Increasing your intake of healthy fats, such as olive oil, fish, nuts, avocados, seeds, and unsaturated fats, can help lower your body fat percentage and prevent weight gain. These healthy fats are often part of a Mediterranean diet, which has been linked to greater long-term weight loss and a lower body mass index (BMI).
- Modify your diet: Focus on consuming lean proteins, nutrient-dense vegetables, and whole grains. Choose high-fiber foods, such as fruits, vegetables, legumes, whole grains, nuts, and seeds. Avoid processed foods, sugary snacks, and trans fats, as these can hinder your weight loss goals.
- Calculate your calorie needs: Determine the number of calories you need to consume daily to maintain your weight using an online calorie calculator. To lose weight, create a caloric deficit by subtracting 250-500 calories from your maintenance calories. This will ensure you are burning more calories than you consume, promoting fat loss.
- Increase protein intake: Eating more protein-rich foods can benefit overall fat loss and help maintain muscle mass during a cutting diet. Aim for 1-1.4 grams of protein per pound of body weight. Protein curbs hunger and helps you feel fuller for longer.
- Exercise regularly: Incorporate strength training and regular exercise into your routine. Weightlifting and resistance training help build muscle mass, increase strength, and promote fat loss. Additionally, exercise helps burn abdominal fat and improves overall health.
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Consume adequate carbs
Consuming adequate carbohydrates is essential for maintaining muscle mass while on a cutting diet. Carbohydrates play a key role in replenishing depleted glycogen stores, providing energy for workouts and preventing muscle loss.
When planning a cutting diet, it is important to calculate your daily calorie, protein, fat, and carbohydrate needs based on weight, height, lifestyle, sex, and activity level. To lose weight, you must consistently eat fewer calories than you burn. An easy way to do this is by subtracting 250-500 calories from your maintenance calories.
Once you have determined your total calorie intake, you can allocate a certain number of calories to carbohydrates. On a cutting diet, carbohydrates should comprise the remaining calories after subtracting your protein and fat needs. For example, if a person on a 2,000-calorie cutting diet consumes 150 grams of protein and 60 grams of fat, they can allocate the remaining 860 calories (215 grams) to carbohydrates.
It is important to note that not all carbohydrates are created equal. Refined carbohydrates, such as processed foods and franken wheat, are considered unhealthy and should be avoided. Instead, opt for organic steel-cut oats, organic buckwheat, fruits, and vegetables as healthier sources of carbohydrates.
Additionally, some cutting diets incorporate interspersed phases of carbohydrate "re-feeding" or "carb cycling." These strategies help revive slower metabolism and hormone production, which can be affected by reduced calorie intake. By including these phases, individuals can maintain their energy levels and overall metabolic rate while still achieving their cutting goals.
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Stay hydrated
Staying properly hydrated is essential when you're on a cutting diet. Water is your essential ally. It helps to flush out toxins, boosts metabolism, and can help reduce appetite.
Drinking plenty of water may also help curb your appetite and temporarily speed up your metabolism. It is recommended to aim for at least 2 litres per day, and more if you're training intensely.
It is important to avoid liquid carbs such as sports drinks, soft drinks, and other sugar-rich beverages. These drinks lack micronutrients and may increase your appetite. They are also not as filling as water or fiber-rich, whole foods.
You can also stay hydrated by eating more foods that have a high water content. This includes fruits and vegetables such as watermelon, cucumber, strawberries, grapefruit, and celery.
Finally, it is important to be mindful of hidden sugars and processed foods, even in foods labelled as "healthy". Always read labels and stay mindful of what you're consuming to ensure you are staying properly hydrated.
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Frequently asked questions
A cutting diet is a nutrition plan that helps individuals lose body fat while maintaining muscle mass. It involves a calorie deficit, which means consuming fewer calories than you burn in a day.
You can calculate your calorie deficit by first determining your maintenance calories, or the number of calories you need to consume daily to maintain your current weight. Then, subtract 500 calories from this number to lose about one pound per week.
A cutting diet should be rich in lean proteins such as chicken, turkey, fish, eggs, and plant-based sources like lentils and chickpeas. Include nutrient-dense vegetables like spinach, kale, broccoli, and peppers, as well as whole grains like quinoa, brown rice, and oats.
The duration of a cutting diet depends on individual needs. It is typically followed for 2-4 months and is often timed around specific events or competitions. It is not a long-term diet, and it's recommended to spend at least 4-6 weeks eating maintenance calories before starting another cutting phase.
It's important to stay hydrated and get enough sleep during a cutting diet. Incorporate a variety of exercises, including HIIT, strength training, and cardio, to maximize fat loss and maintain muscle mass. Set realistic goals and keep your motivation high by remembering your initial reasons for starting the diet.
