How to follow a Cutting Diet for Weight Loss

Cutting is an increasingly popular fitness method.

It’s one of the phases of fat loss bodiesbuilders and fitness buffs use to become as lean as possible.

Typically , it’s started just a few days before a major workout regimen that involves a weight loss diet that’s meant for maintaining as much strength as you can.

This article will explain how you can implement a cutting diet to weight loss.

What is a cutting-diet?

A diet that is cutting-edge is typically used by bodybuilders and fitness enthusiasts to trim body fat while maintaining muscles mass.

The primary distinctions between other weight loss programs is that a diet that is cutting-edge is personalized to each individual, tends to be richer in carbohydrates and protein and is recommended to be coupled with weightlifting.

A regular workout is crucial because it boosts the growth of your muscles as well as assisting in preventing muscle loss once you have started cutting calories.

The cutting diet is typically 2-4 months, based on how slim you are prior to dieting. It is usually scheduled around bodybuilding competitions as well as athletic events, and important events such as holidays.


A diet that is cutting-edge aims to be as lean as possible while maintaining muscle mass.Read more At website Articles It’s usually practiced for 2-4 months leading up to an endurance competition in bodybuilding or an other occasion.

How to follow a cutting diet

A cutting-edge diet is customized to each individual , and will require you to know your nutritional requirements.

Calculate your calorie intake

The loss of fat happens when you take in less calories per day than you consume.

The amount of calories you need to consume per day to lose weight is based on the weight you weigh, the size of your body and weight, your lifestyle, gender and fitness levels.

In general, a woman requires around 2000 calories a day in order to maintain her weight . It takes 1,500 calories is needed to lose 1 pound (0.45 kilogram) of fat every week. In comparison, an average man needs around 2,500 calories to maintain his weight or 2,000 calories in order to lose the similar amount.

The slow, even pace of weight loss like 1 kilogram (0.45 kg) or 0.5-1% for your entire body each week is the best for a cutting-edge diet.

Though a higher level of calorie deficiency might help you lose weight more quickly, studies have found that it increases the risk of losing muscle which is not ideal for this particular diet.

Determine your protein intake

The need to consume enough protein is crucial when following a strict diet.

Numerous studies have shown the consumption of high-protein foods can aid fat loss by boosting the metabolism of your body, reducing appetiteand preserving your the mass of lean muscle.

If you’re on a cutting diet, you’ll need take in more protein than you’re only trying to maintain fitness or gain muscle. This is because you’re eating fewer calories but still exercising can increase the protein requirements of your body.

There are numerous studies that suggest 0.7-0.9 grams of protein/pound of physique weight (1.6-2.0 grams per kilogram) is sufficient for conserving muscle mass during a trim diet.

For example in the case of a 155lb (70-kg) person needs to consume 100-140 grams of proteins per day.

Know your intake of fats

Fat plays an important part in the production of hormones and is the reason it is so crucial to follow a diet that is slim.

While it’s normal to reduce fat intake when you’re on a food plan, not eating enough can affect the production of hormones like testosterone and IGF-1. These hormones are able to preserve the muscle mass.

For instance, research has shown that reducing fat intake from 40 percent to 20 percent in total calories lowers testosterone levels by only a little however significant percentage.

However, some evidence suggests that a drop in testosterone levels does not always lead to muscle loss so long as you eat enough carbs and protein.

Experts recommend that on this diet 15-30 percent of your calories must be derived from fat.

One gram of fat has 9 calories. Therefore, those on a 2,000-calorie regimen should take in 33-67 grams per day if following a cutting diet.

If you do intense exercise, the lower end of the fat range can be ideal because it permits higher carb intake.

Be aware of your carbohydrate consumption

Carbohydrates play an essential part in keeping muscle mass you are on a diet cut.

Since your body likes to consume carbs as fuel rather than protein, eating an the right amount of carbs can help fight muscle loss.

Additionally, carbs could help keep you on track during your workouts.

When you’re on a strict diet, carbs should comprise the remaining calories after you subtract proteins and fat.

Protein and carbs each provide four calories for each gram, while fat is 9 calories per gram. After subtracting the amount of protein and fat you require from your total calorie intake Then, divide the remaining figure by 4, which should show you how many carbohydrates you’ll need to consume each day.

For example an one-pound (70-kg) person following dieting with 2,000 calories can consume 100 grams of protein as well as 60 grams of fat. The rest of the calories (255 grams) can be taken up by carbs.


In order to plan a diet for cutting it is important to calculate your protein, calorie in addition to fat, carbs, and requirements based on fitness level and lifestyle.

What is the importance of meal timing?

Meal timing is one strategy employed to increase muscle strength as well as fat loss and performance.

While it might be beneficial to athletes in competition, it’s just not as vital for fat loss.

In fact, a number of studies have found that endurance sportsmen can increase their recuperation by timing their meals and carb intake around exercise.

In reality, this isn’t essential for the cutting diet.

Instead, focus on eating whole foods to get enough protein, calories, fats and carbs throughout the day.

If you’re hungry frequently, an energy-rich breakfast can keep your appetite fuller through the day.


It’s not necessary to time your meals on the cutting diet but can assist endurance athletes in their training.

Cheat meals and Refeed days

Refeed days and/or cheat meals are often included in diets that are cutting.

Cheat dinners are indulgences on occasion designed to ease the discipline of a given diet, in contrast, refeeding days help increase your carb intake once or twice per week.

A higher intake of carbohydrates offers several benefits, such as replenishing your body’s sugar stores as well as enhancing your exercise performance as well as balancing different hormones.

For instance, research has shown that eating more carbohydrates can enhance the levels of your fullness hormone leptin . In addition, it temporarily increases your metabolism.

Though you may gain weight after cheat meal or refeed day, it’s more likely to be water weight , which is usually lost in the subsequent days.

But, it’s also easy to overeat in these situations and derail your weight loss efforts. Furthermore, these rituals may create unhealthy habits, especially those who are more susceptible to emotional eating.

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


Refeed days and cheat meals could boost your motivation or exercise performance hormone levels, but they aren’t required for cutting your diet. They could hinder the progress you make if they’re not planned correctly.

Tips for cutting a diet

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

  • Choose more fiber-rich foods. High-fiber carbs like those that are not starchy veggies tend to be rich in nutrients. They also allow you to stay fuller for longer while in a deficit of calories.
  • Take plenty of water. Hydration can cut down your appetite . It also helps accelerate your metabolism.
  • Try meal preparation. Making meals in advance will cut down on time and ensure you are on the right track with your dietand help you avoid the temptation of eating unhealthy foods.
  • Avoid liquid carbs. Soft drinks, sports drinks, and various sugar-laden drinks lack micronutrients and could increase your hunger and aren’t as full when compared to whole foods that are rich in fiber.
  • Consider the benefits of cardio. When used alongside weight lifting, aerobic exercise — particularly high-intensity cardio — can aid in fat loss.


To make the most of a cutting-edge diet consider drinking plenty water, eating high-fiber foods and exercising, among many other things.

Bottom line

The purpose of a cutting diet is to reduce fat and keeping muscle mass.

This plan involves calculating calorie in addition to protein, fat as well as carbohydrate requirements based on your weight and lifestyle. It’s only recommended to stick to it for a couple of months before you compete in an event and must be able to combine it with lifting weights.

If you’re interested in this weight loss regimen for athletes consult your trainer or a doctor to determine whether it’s a good fit for you.