How to follow a Cutting Diet for Weight Loss

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Cutting is a gaining popularity exercise method.

It’s the phase of fat-loss that exercise enthusiasts and bodybuilders employ to build as lean as possible.

Typically , it’s started just a few days prior to an intense workout that involves a weight loss program that aims to maintain as much muscle as is feasible.

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

What is a cutting diet?

A diet that cuts calories is typically utilized by fitness enthusiasts for cutting body fat while keeping muscle mass.

The main differences with other weight loss regimens is that a cut diet is specifically tailored to each person’s needs. It tends to be greater in protein and carbs, and should be supplemented with weightlifting.

A regular workout is crucial because it promotes muscle growth, helping combat muscle loss as you begin to cut calories.

A cutting diet can last for 2-4 months, depending on how slim you are before dieting. It’s usually scheduled around bodybuilding competitions sports events, sporting events, or special occasions such as holidays.


A diet designed to cut calories aims to become as lean as you can while maintaining your muscle about it from Our Articles It’s typically used for between 2-4 months leading up to a bodybuilding competition or other type of event.

How to follow a cutting diet

A cutting diet is tailored to each person’s individual needs, and requires you to determine your nutritional requirements.

Calculate your calorie intake

Loss of fat occurs when you always consume less calories than you burn.

The number of calories you should eat daily to shed weight is contingent upon your weight, size, lifestyle, gender, and the intensity of your workout.

In general, an average woman needs around 2500 calories every day to maintain her weight . She requires 1,500 calories per day to lose one pound (0.45 kilogram) of fat per week. A typical man needs about 2,500 calories to maintain weight, or 2,000 calories to lose the same amount.

A steady, gradual rate of weight loss like 1 pounds (0.45 kg) or 0.5-1% for your entire body each week is the best for a diet that is cutting.

While a greater deficit in calories could help you shed weight more quickly, studies have shown that it increases your chance of losing muscle which is not a good idea for this particular diet.

Determine your protein intake

Maintaining adequate protein intake is essential when you are following a diet that is cutting.

Numerous studies have revealed that a diet high in protein may aid in fat loss through boosting your metabolism, reducing your appetite, and keeping your lean muscle mass.

If you’re on a cutting diet, you must consume more protein than your goal is to simply maintain pounds or increase muscle mass. This is due to the fact that you’re taking in less calories but still exercising will increase the requirement for protein.

A majority of research suggests that 0.7-0.9 grams of protein/pound mass (1.6-2.0 grams per kilogram) is enough for maintaining muscles mass when following a strict diet.

For example in the case of a 155lb (70-kg) person needs to eat between 110 and 140 grams of protein every day.

Calculate your intake of fat

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

It’s not uncommon to cut down on calories when on a dieting diet, eating too much will affect the creation of hormones like testosterone and IGF-1. Both allow for the preservation of the muscle mass.

For example, studies demonstrate that reducing intake of fats from 40 percent to 20% of calories total lowers testosterone levels by just a tiny although significant degree.

However, evidence suggests that a decline in testosterone levels might not always cause muscle loss — as long as you eat enough carbs and protein.

Experts suggest on this diet, 15-30 percent of your calories must be from fat.

One gram contains 9 calories, so anyone who follows a 2,000-calorie program should consume between 33-67 grams per day on a diet that is cutting diet.

If you’re a runner at a high intensity, the lower part of this fat range might be ideal because it permits an increased intake of carbohydrates.

Make sure you know your carbs intake

Carbs play a crucial role in maintaining muscle mass on a cutting diet.

As your body prefers to use carbohydrates for energy rather than protein, having an enough carbohydrates could prevent the loss of muscle.

Additionally, carbs can help enhance your performance in workouts.

On a cutting diet carbs should comprise the remaining calories once you have removed fat and protein.

Protein and carbohydrates provide four calories for each gram as does fat, which is 9 per gram. After subtracting your requirements for fats and protein from the total calories consumed to get the final number, you can divide it by 4. This will determine how many carbohydrates you’re permitted to consume per day.

For instance an 155-2 pound (70-kg) person who is on cutting calories of 2,000 can eat 130 grams of protein along with 60 grams of fat. The remainder of 1,020 calories (255 grams) can be taken up by carbs.


If you are planning a diet that cuts calories it is important to calculate your protein, calorie in addition to fat, carbs, and needs based upon your weight and lifestyle.

Does meal timing affect how you eat?

The timing of meals is a technique that is used to build muscle as well as fat loss and performance.

While it can be beneficial for competitive athletes, it isn’t equally important in terms of fat loss.

In fact, a number of studies have found that endurance sportsmen have the ability to improve their recovery through planning their meal and carb intake around exercise.

But, this isn’t necessary for the cutting diet.

Instead, you should concentrate on eating whole foods , and get adequate calories, protein, fats and carbs throughout the day.

If you’re frequently hungry your breakfast with a lot of calories could keep your appetite fuller through the day.


A meal timer isn’t essential on the diet you’re following, but may aid endurance athletes with their training.

Cheat meals and Refeed days

Cheat meal and/or refeed meals are typically incorporated into cutting diets.

The occasional cheat meal is designed to ease the discipline of a certain diet however refeed days will increase your carb intake at least twice a week.

Consuming more carbohydrates can bring numerous benefits, like increasing your body’s supply of glucose while also enhancing performance in exercise and balancing hormones.

Studies have shown that eating more carbohydrates can increase the levels in the fullness hormone leptin . The hormone can also temporarily boost your metabolism.

Although it is possible to gain weight after cheat meal or refeed day, this is likely to consist of water weight that’s typically lost in the subsequent days.

Still, it’s easy to overeat these days and sabotage your weight loss efforts. Additionally, these habits could induce unhealthy habits. This is especially true if you’re prone to emotional eating.

Thus, cheat meals and Refeed days aren’t necessary and should be planned in advance.


Refeeding and cheat days might boost your mood and fitness performance hormone levels, but they’re not required for a diet that is cutting. They can hinder your progress if not planned properly.

Tips for cutting a diet

Here are some great tips to keep fat loss up to date on a trim diet:

  • Choose more fiber-rich foods. Sources of carbohydrate that are rich in fiber like non-starchy vegetables typically have higher levels of nutrients and can help you stay fuller for longer while trying to cut calories.
  • Take plenty of water. Remaining hydrated can help control your appetite and improve your metabolism.
  • Try meal prepping. Making meals in advance could save you time, keep you on track with your dietand help you avoid the temptation to eat unhealthy food.
  • Avoid liquid carbs. Soft drinks, sports drinks and other sugary drinks are low in micronutrients. They could increase the amount of food you eat they aren’t as filling such as whole foods rich in fiber.
  • Look into exercising. If it is combined with weight training aerobic exercise , particularly high-intensity exercise — may assist in losing fat.


To make the most of a cutting-edge diet you should drink plenty of water, eating high-fiber foods and performing cardio along with other suggestions.

Bottom line

A diet designed to cut calories is intended for maximum fat loss, while conserving the muscle mass.

This method involves calculating calories or protein, fat and carbs needs, based upon your weight and your lifestyle. The only requirement is to follow it for a couple of months before an event as well as combining it with weightlifting.

If you’re considering this diet plan for weight loss for athletes, consult your trainer or a doctor to determine if it’s suitable for you.

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