How to Follow a Cutting Diet for Weight Loss

Cutting is an increasingly popular workout method.

It’s a process of losing fat that bodybuilders and fitness enthusiasts use to become as lean as possible.

Typically started a few months prior to starting a new workout regimen is a weight loss diet that’s meant to build up as much muscle as you can.

This article gives you the steps to follow a cutting diet for weight loss.

What is a cutting-diet?

A cutting diet is usually utilized by fitness enthusiasts to lose body fat while keeping the mass of their muscles.

The major differences between these and other diets for weight loss are that cutting diets are specific to each person’s needs, is typically higher in protein and carbs and is recommended to be coupled with lifting weights.

Lifting weights regularly is important because it boosts the growth of your muscles as well as assisting in preventing muscle loss after you have cut down on calories.

A diet that is cutting lasts between 2-4 months, depending on your body’s leanness prior to dieting. It is usually scheduled around bodybuilding competitions, athletic events, or events like holidays.


A cutting-edge diet aims get as lean as possible while keeping your muscle mass.follow the link At our site It’s typically used for between 2-4 months before an endurance competition in bodybuilding or an other occasions.

How to make a cutting diet

A cutting-edge diet is customized to every person’s unique needs and requires you to determine your nutritional needs.

Calculate your calorie intake

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

The number of calories you’re supposed to consume each day to reduce weight will vary based on your weight the size of your body, lifestyle, gender, and workout levels.

In general, an average woman requires about 2500 calories per day to keep her weight in check, but only 1,500 calories to lose 1 kilogram (0.45 kilogram) of fat each week. On the other hand, an average male requires around 2,500 calories per day to maintain his weight or 2,000 calories in order to lose the equivalent amount.

A gradual, even rate of weight loss — like 1 one pound (0.45 kilograms) or 0.5-1% or more of bodyweight each week is the best for a cutting diet.

Though a higher level of calorie deficiency may help you lose weight faster, research has proven that it increases your chance of losing muscle which isn’t a good thing for this diet.

Determine your protein intake

Intake of adequate protein is essential on a diet plan that involves cutting calories.

Numerous studies have discovered that a diet high in protein may help in losing fat by increasing your metabolism, decreasing your appetite, and keeping your lean muscle mass.

If you’re going on a cut diet, you need to take in more protein than you’re merely trying to maintain body weight or build up muscle mass. This is because you’re eating fewer calories but still exercising, which increases your protein needs.

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

For instance that a 155 pound (70-kg) bodyweight person should eat 110-140g of protein each day.

Calculate your intake of fat

Fat plays an important role in the production of hormones and this is why it is crucial for a healthy, balanced diet.

Although it’s common to lower calories on a weight loss regimen, not eating enough can alter the production of hormones such as testosterone and IGF-1. Both help preserve muscle mass.

As an example, studies have revealed that reducing the intake of fat from 40 percent to 20 percent of calories total lowers testosterone levels by a modest though significant number.

However, some research suggests that a decline in testosterone levels will not always cause muscle loss — so long as you consume enough protein and carbs.

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

One gram (gram) of fat contains 9 calories. Therefore, those with a 2,000-calorie plan should consume 33 to 67 grams of fat per day on a diet that is cutting diet.

If you’re active and you are a heavy runner, the lower end this fat-to-fat range might be the most suitable, as it allows an increased intake of carbohydrates.

Find out your carb intake

Carbohydrates play an essential part in maintaining muscle mass working out.

Since your body would prefer to use carbohydrates for energy instead of protein, consuming an adequate amounts of carbohydrates may help to prevent muscle loss.

In addition, carbs can fuel your performance during workouts.

If you are on a diet that is cutting-edge, carbohydrates should account for the rest of the calories after subtracting fat and protein.

Protein and carbohydrates provide about 4 calories for every gram, while fat provides 9 calories per gram. After subtracting the amount of protein and fat you require from the total calories consumed subtract the remaining amount by 4, which will show you how many carbohydrates you’re allowed to eat each day.

For instance the weight of 155 pounds (70-kg) person who is on an 2,000-calorie diet for cutting calories could consume 90 grams of proteins and 60 grams or fat. The remainder of 1,020 calories (255 grams) are absorbed through carbs.


To devise a cut-back diet, you should calculate your protein, calories as well as fat and carb needs based on your health and weight.

Does the timing of meals matter?

Meal timing is an approach utilized for increasing muscle size the loss of fat and performance.

Although it could benefit those who compete, it’s hardly equally important in terms of fat loss.

For example, many studies have found that endurance sportsmen may improve their recovery by timing their meals and carb intake around their workout.

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

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

If you’re often hungry, breakfast that is high in calories can make you fuller until the end of the day.


Not having your meals timed isn’t required when you’re on a diet program, but can assist endurance athletes in their training.

Cheat meals and times to refeed

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

Cheat dinners are indulgences on occasion meant to ease the strictness of a particular diet, when refeeding days increase your carb intake once or every week.

A greater intake of carbohydrates has multiple benefits, including restoring your body’s glucose stores as well as enhancing your exercise performance as well as balancing the hormones.

For instance, research has shown that a diet high in carbs may boost levels of the hunger hormone leptin . The hormone can also temporarily boost your metabolism.

While you might gain weight after a cheat meal or refeed day, it’s most likely to be water weight , which is usually gone in the following few days.

However, it’s possible to eat too much on these days which can thwart your weight loss efforts. Furthermore, these practices can cause unhealthy habits, particularly if you’re prone to emotional eating.

Thus, cheat meals as well as refeed days aren’t required and should be planned out cautiously.


Refeed and cheat meals can boost your mood fitness performance, hormone levels, but they’re not necessary for a cutting diet. They can hinder your progress if they are not planned correctly.

Practical tips to cut calories in a diet

Here are some tips to keep fat loss on track when you are on a cutting diet:

  • Choose more fiber-rich foods. In addition, fiber-rich carb sources such as non-starchy veggies tend to be rich in nutrients and can help you remain fuller longer you are on a low-calorie diet.
  • Drink plenty of water. Remaining hydrated can help control your appetite . Additionally, it can boost your metabolism.
  • Try meal prep. Making meals in advance will cut down on time and help you stay on track with your diet, as well as avoiding the temptation of unhealthy foods.
  • Avoid liquid carbs. Soft drinks, sports drinks, and other sugary drinks are low in micronutrients. They could increase your levels of hunger but aren’t as filling as whole foods that are high in fiber.
  • Try cardiovascular exercise. When combined with weight-lifting aerobic exercises — particularly high-intensity cardiovascular exercise — can assist in losing fat.


To get the most benefit from a diet cut make sure you drink lots of water, eating high-fiber foods as well as doing some cardio among several other tips.

Bottom line

A diet that is cutting-edge is designed to help you lose fat while keeping the mass of your muscles.

This diet involves calculating your calories as well as protein, fat and carbs requirements based on your weight and lifestyle. It is only recommended to adhere to it for a couple of months prior to an athletic event and should combine it with weightlifting.

If you’re interested in this diet that helps to shed weight for athletes, talk to your coach or medical professional to determine if this is the right choice for you.

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