How do you follow a cutting diet for weight loss

Cutting is an increasingly popular training method.

It’s a stage of weight loss fitness and bodybuilders use to build as lean as possible.

Typically , it’s started just a few days before starting a serious workout routine that involves a weight loss program that aims to maintain as much muscle as is feasible.

This article will help you adhere to a diet that is cutting-edge for weight loss.

What is a cutting-diet?

A cutting diet is usually utilized by fitness enthusiasts for cutting body fat while maintaining the mass of their muscles.

What makes it different from other diets to lose weight are that a cutting plan is personalized to each individual, tends towards being higher in carbs and protein, and is recommended to be coupled with weightlifting.

It is vital to regularly lift weights because it aids in the growth of muscles and can help fight the loss of muscle as you reduce calories.

A cutting diet lasts for between 2-4 months, based on the amount of fat you have before dieting, and is usually scheduled around bodybuilding competitions activities, sporting events or things like holidays.


A diet that is cutting-edge aims to make you as lean as feasible while still maintaining your muscle about it from Our Articles It’s usually done for about 2-4 months prior to an event in bodybuilding or another event.

How to go about a cutting diet

A diet cut is tailored to the individual’s needs and requires you to identify your nutritional needs.

Calculate your calorie intake

Fat loss is when you frequently consume fewer calories than you consume.

The amount of calories you should eat every day in order to lose weight will depend on your weight, size, lifestyle, gender, and workout levels.

In general, a woman requires around 2000 calories a day in order to maintain her weight but 1,500 calories to lose 1 pounds (0.45 kilogram) of fat per week. In contrast, an average male needs about 2,500 calories per day to maintain his weight, or 2,000 calories to shed the equivalent amount.

The slow, even pace of weight loss — like 1 one pound (0.45 kilograms) or 0.5-1 percent from your weight each week — is ideal for a cutting-edge diet.

While a larger deficit in calories may help you lose weight more quickly, studies have discovered that it could increase your chance of losing muscle which isn’t ideal for this kind of diet.

Determine your protein intake

Intake of adequate protein is important on a cutting diet.

Numerous research studies have concluded that a diet high in protein may aid in fat loss through boosting the metabolic rate, reducing appetiteand preserving your the mass of lean muscle.

If you’re on a diet that’s cutting diet, make sure you take in more protein than you’re trying to keep the weight or increase muscle mass. It’s because you’re consuming fewer calories while exercising frequently is a great way to increase the amount of protein you require.

The majority of studies suggest that 0.7-0.9 grams of protein for each pound the body’s weight (1.6-2.0 grams per kg) can be sufficient to maintain muscle mass while on a low-calorie diet.

For example for a 155-pound (70-kg) person needs to eat 110-140 grams of protein per day.

You can determine your fat intake

Fat plays an important part in hormone production and this is why it is crucial for a diet that cuts calories.

Although it’s standard to reduce calories consumed during a cutting regimen, not eating enough can result in the production and use of hormones such as testosterone and IGF-1. These hormones assist in maintaining the muscle mass.

For instance studies have proven the fact that cutting down on fat intake, which ranges from 40 percent to 20% of calories reduces the levels of testosterone by a small however significant percentage.

However, evidence suggests that a decrease in testosterone levels may not always mean that you lose muscle — as long as you consume enough protein and carbs.

Experts recommend that on this diet 15-30% of your calories should be from fat.

One gram of fat has 9 calories. So anyone in a diet that is 2,000 calories must consume 33-67 grams every day, if they are on a cutting diet.

If you’re a runner then the lower portion of that fat range may be ideal since it permits more carbs.

Be aware of your carbohydrate consumption

Carbs are a major factor in keeping muscle mass eating a diet that is low in calories.

Because your body tends the use of carbohydrates as energy sources instead of protein, eating sufficient amounts of carbohydrates will help prevent the loss of muscle.

Additionally, carbs can help enhance your performance in workouts.

On a diet with a reduced-calorie component, carbs should be the main source of calories once you have removed proteins and fat.

Protein and carbs both provide approximately 4 calories pergram while fat is 9 calories per gram. After subtracting the protein and fat requirements from your total calorie intake and then divide the remainder by 4, which should indicate how many carbs you’re allowed to eat each day.

For instance, a overweight 155-pound (70-kg) person who is on a 2,000-calorie cutting diet may consume the equivalent of 110 grams in protein with 60g of fat. The remainder of 1,020 calories (255 grams) can be taken up by carbs.


To plan a cutting diet consider calculating your calorie, protein along with fat and carb needs based on your health and weight.

Do meal times matter?

Meal timing is a strategy utilized for increasing muscle size or fat loss as well as performance.

While it is beneficial to athletes in competition, it’s certainly not enough to aid in fat loss.

For example, many studies suggest that endurance athletes can improve their recovery by planning their meals and carb intake around workouts.

However, it’s not essential to the cutting diet.

Instead, you should focus on eating whole food items and consuming enough protein, calories and calories sugars, and carbs throughout the day.

If you’re regularly hungry, your breakfast with a lot of calories could keep you fuller later in the day.


Food timing isn’t mandatory on the cutting diet but can aid endurance athletes in their training.

Cheat meals and feed days

Cheat meals , refeed days and / or refeed days are frequently incorporated into cutting diets.

Cheat meals are occasional indulgences designed to ease the discipline of a particular diet, in contrast, refeeding days help increase your intake of carbohydrates once or twice a week.

The consumption of more carbs offers numerous benefits, like restoring your body’s glucose stores, improving exercise performance, and balancing various hormones.

For example, studies show an increase in calories during a meal can increase the levels of the fullness hormone leptin . In addition, it temporarily increases your metabolism.

Even though you might gain weight after cheat meal or refeeding day, this can be water weight that’s usually diminished over the next couple of days.

It’s still easy to eat too much on these days and derail your weight loss efforts. Moreover, these routines may be a catalyst for unhealthy habits, specifically when you’re susceptible to emotional eating.

Therefore, cheating meals and Refeed days aren’t necessary and should be planned with care.


Refeed days and cheat meals can increase your confidence or exercise performance hormone levels, but they aren’t required for cutting your diet. They could hinder your progress if improperly planned.

These tips will help you cut down on your diet

Here are some helpful tips to ensure fat loss stays on track on a cutting diet:

  • Choose more fiber-rich foods. The carbs that are high in fiber, such as non-starchy vegetables typically have higher levels of nutrients. They also allow you to keep fuller for longer when in a deficit of calories.
  • Take plenty of water. Water intake can decrease your appetite . It can also temporarily boost your metabolism.
  • Try meal prepping. Preparing meals ahead of schedule could save you time, help you stay on track with your diet, and also help avoid the temptation to eat unhealthy food.
  • Avoid liquid carbs. Soft drinks, sports drinks, as well as other sugar-rich beverages lack micronutrients. They may increase the amount of food you eat but aren’t as filling when compared to whole foods that are rich in fiber.
  • Consider cardiovascular exercise. If it is combined with weight training, aerobic exercise — particularly high-intensity cardio — could aid in fat loss.


To maximize the benefits of a diet that is cutting you should drink plenty of water, eating fiber-rich foods and working out, alongside other tricks.

Bottom line

The purpose of a cutting diet is to increase fat loss while keeping the muscle mass.

This diet involves calculating your calories in addition to protein, fat and carbs needs, based upon your weight and your lifestyle. You’re only supposed to adhere to it for a couple of months before an event and you should incorporate it into lifting weights.

If you’re considering this weight loss plan for athletes, speak to your coach or medical professional in order to determine whether it’s appropriate for you.