How to follow a Cutting Diet for Weight Loss

Cutting is becoming increasingly sought-after workout technique.

It’s the phase of fat-loss that athletes and fitness enthusiasts utilize to be as lean as possible.

Usually, it’s started a few months before beginning a big workout It’s a weight loss plan that’s intended to build up as much muscle as it is possible.

This article explains how you can stick to a strict diet plan for weight loss.

What is a cutting diet?

A cutting diet is usually utilized by fitness enthusiasts to cut down on body fat while maintaining the muscle mass.

The key distinctions with other weight loss methods is the fact that a cutting diet is specifically tailored to each person’s needs. It is typically higher in carbohydrates and protein and is recommended to be coupled with lifting weights.

The importance of lifting weights regularly as it encourages the growth of muscles and helps fight muscle loss as you reduce calories.

A cutting diet can last for 2-4 months, depending on how slim you are prior to dieting. It is normally timed around bodybuilding competitions sports events, sporting events, or things like holidays.


A diet that is cutting-edge aims to keep you as slim as possible while retaining muscle mass.follow the link At our site It’s usually followed for 2 to 4 months prior to an endurance competition in bodybuilding or an other sporting event.

How to follow a cutting diet

A cutting diet is adapted to each individual , and will require you to assess your nutritional requirements.

Calculate your calorie intake

Loss of fat occurs when you are constantly eating less calories than you consume.

The amount of calories to eat daily to lose weight will depend on your weight, the size of your body and weight, your lifestyle, gender and exercise levels.

In general, a woman needs around 2500 calories per day maintain her weight but 1,500 calories to lose 1 pounds (0.45 kilogram) of fat every week. By contrast, an average male requires around 2,500 calories to maintain his weight or 2,000 calories to shed the equivalent amount.

An even, steady pace of weight loss — for example, 1 pounds (0.45 kg) or 0.5-1 percent on your overall body weight per week — is best for a diet that is cutting.

Although a larger calorie deficit might help you lose weight quicker, research has confirmed that it may increase the likelihood of losing muscle that is not the ideal choice for this particular diet.

Determine your protein intake

It is vital to ensure that you are getting enough protein. crucial when following a strict diet.

Numerous studies have revealed that a diet high in protein may aid fat loss by boosting the rate of metabolism, reducing appetite, and preserving the mass of lean muscle.

If you’re currently on a cutting diet, you’ll have to consume more protein than it’s just to maintain body weight or build up muscle mass. This is because you’re eating fewer calories, yet you’re working out regularly can increase the amount of protein you require.

Most studies suggest that 0.7-0.9 grams of protein for each pound body weight (1.6-2.0 grams per kilogram) will suffice to preserve muscle mass on a cutting diet.

For instance an overweight 155-pound (70-kg) person needs to eat 110-140 grams or more of protein per day.

Be aware of your fat consumption

Fat plays a key role in the production of hormones that is why it is essential for a slimming diet.

Although it’s common to lower fat intake on a cutting diet, eating too much can affect the production of hormones such as testosterone and IGF-1. These hormones help preserve muscle mass.

For example, studies demonstrate that reducing fat intake by 40% to 20% of calories total lowers testosterone levels by a slight though significant number.

However, evidence suggests that a decrease in testosterone levels won’t always lead to loss of muscle — provided that you consume sufficient protein and carbs.

Experts suggest that, when you follow this diet 15-30 percent of your calories should be derived from fat.

A gram of fat provides 9 calories, so anyone on a diet containing 2,000 calories should consume 33-67 grams of fat per day on a cutting diet.

If you’re doing a lot of exercise then the lower portion of that fat range may be most beneficial since it will allow for the consumption of more carbs.

Determine your carb intake

Carbohydrates play a significant role in preserving muscle mass taking a diet plan that cuts calories.

Since your body is inclined to make use of carbs to boost energy rather than protein. Therefore, eating an sufficient amounts of carbohydrates may help to prevent muscle loss.

Furthermore, carbs can keep you on track during your workouts.

On a cutting diet carbohydrates should be the primary source of calories after subtracting fat and protein.

Protein and carbohydrates both offer an average of 4 calories per kilogram while fat is 9 calories per gram. After subtracting your needs for fat and protein from the total calories consumed, divide the remaining number by 4, which should tell you how many carbs you’re allowed to consume daily.

For example the one-pound (70-kg) person who is on A diet that is 2,000 calories cutting could eat 140 grams or protein in addition to 60 grams (fat). The remainder of 1,020 calories (255 grams) can be taken up by carbs.


If you are planning a diet that cuts calories consider calculating your calorie, protein along with fat and carb requirements based on weight and lifestyle.

Does timing of meals affect the meal?

A strategy for meal timing is that is used to build muscle for fat loss, muscle growth, and performance.

Although it can benefit athletes who compete, it’s not essential for fat loss.

For instance, numerous studies note that endurance athletes can improve their recovery by planning their meals and carb intake in conjunction with exercise.

This isn’t needed for the diet plan to be cut.

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

If you’re constantly hungry having a high-calorie meal can keep you fuller later in the day.


The timing of your meals isn’t a requirement when you’re on a diet program, but can assist endurance athletes in their training.

Cheat meals and Refeed days

Cheat meals and/or refeeding days are commonly incorporated into cutting diets.

Cheat meals are a few times a week intended to ease the strictness of a given diet, when refeeding days increase the carbs consumed once or twice a week.

A diet rich in carbs can provide several benefits, such as replenishing your body’s sugar stores, improving exercise performance, and balancing hormones.

For instance studies have revealed an increase in calories during a meal can increase the levels in the fullness hormone leptin and temporarily raise the metabolism of your body.

Although it’s possible to gain weight after cheat meal or refeeding day, it’s most likely to be water weight which will be lost in the subsequent days.

Still, it’s quite easy to overeat on these days and derail your weight loss efforts. Also, these routines can cause unhealthy habits, particularly in the case of emotional eating.

So, cheat dinners and day-offs for refeeding aren’t necessary, and should be planned out in advance.


Refeeding and cheat days could boost your energy levels or workout performance hormone levels but aren’t necessary to cut calories. They can derail your progress if improperly planned.

A few helpful tips for cutting diet

Here are some tips to keep fat loss in line with a cutting diet:

  • Choose more fiber-rich foods. The carbs that are high in fiber, such as non-starchy veggies tend to be rich in nutrients. They also allow you to remain fuller longer under a calorie deficit.
  • Drink plenty of water. Being hydrated can help reduce your appetite . Additionally, it can boost your metabolism.
  • Try meal prep. Preparing meals ahead of schedule can cut time and help you stay on track with your diet, and avoid tempting foods that are unhealthy.
  • Avoid liquid carbs. Soft drinks, sports drinks, and other sugar-rich beverages lack micronutrients. They may boost your appetite They aren’t nearly as filling as fiber-richwhole food items.
  • You should consider cardiovascular exercise. When combined with weightlifting aerobic exercise — especially high-intensity cardio — can aid in the loss of fat.


To maximize the benefits of a diet that is cutting you should drink plenty of water, eating plenty of fiber-rich food while exercising, as well as other methods.

Bottom line

A diet designed to cut calories is intended to maximise fat loss while conserving lean mass.

This type of diet requires you to calculate your calories (protein, fat, and carbs requirements based on your weight and lifestyle. You’re not required to adhere to it for a couple of months before you compete in an event and should include it in conjunction with lifting weights.

If you’re interested in this weight loss diet that is designed for athletes health professional or trainer to determine whether it’s a good fit for you.