How to Follow a Cutting Diet to Lose Weight

  • 2 months ago
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Cutting is a gaining popularity fitness method.

It’s a phase of fat loss that is used by fitness enthusiasts and bodybuilders to be as lean as possible.

The typical time for it to be started is a few month prior to the start of a workout program It’s a weight loss diet that’s meant to keep as much muscle as is feasible.

This article will help you implement a cutting diet to weight loss.

What is a cutting-diet?

Cutting diets are typically used by bodybuilders and fitness enthusiasts to reduce body fat while keeping strength.

The major distinctions with other diets to lose weight are that cutting diets are catered to each individual, is generally higher in carbs and protein, and must be followed by weightlifting.

Regularly lifting weights is essential because it promotes muscle growth and can help fight the loss of muscle when you start cutting calories.

A cutting diet lasts 2-4 months, based on your body’s leanness prior to dieting. It is generally scheduled around bodybuilding competitions sporting events, events for athletes, or things like holidays.


A cutting diet will reduce your body weight as much as is possible while still maintaining muscle mass. It’s usually followed for 2 to 4 months prior to an endurance competition in bodybuilding or an other sporting event.Join Us website

How to cut your diet

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

Calculate your calorie intake

The loss of fat happens when you constantly consume less calories than you consume.

The number of calories to eat each day to lose weight depends on your weight, the size of your body and weight, your lifestyle, gender and exercise levels.

In general, an average woman needs around 200 calories a day just to maintain her weight but 1,500 calories to shed 1 kilogram (0.45 kilogram) of fat every week. In comparison, an average man needs around 2,500 calories per day to maintain his weight or 2,000 calories to shed the same amount.

A steady, slow rate of weight loss for example, 1 pound (0.45 kg) or 0.5-1 percent of your body weight each week — is ideal for a cutting diet.

While a higher deficit in calories could help you shed weight faster, studies have discovered that it could increase your risk of losing muscle which isn’t the best choice for this particular diet.

Determine your protein intake

Maintaining a sufficient protein intake is important on a cutting diet.

Numerous studies have proven that protein consumption can aid fat loss by boosting your metabolism, reducing cravings, and also preserving the mass of lean muscle.

If you’re on a strict diet, you’ll have to eat more protein than if your goal is to simply maintain the weight or increase muscle mass. This is due to you consuming less calories, yet you’re working out regularly will increase your protein needs.

A majority of research suggests that 0.7-0.9 grams of protein/pound bodily weight (1.6-2.0 grams per kilogram) suffices to keep muscular mass with a cutting diet.

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

Check your fat intake

Fat plays a significant role in hormone production which is why it is vital for a diet with a strict cut.

It’s not uncommon to cut down on calories on a weight loss regimen, not eating enough can affect the production of hormones such as testosterone and IGF-1that helps to maintain the muscle mass.

As an example, studies have revealed that reducing fat intake from 40% to 20% of the total calories decreases the testosterone levels by an eminent however significant percentage.

There is evidence that a drop in testosterone levels doesn’t always mean that you lose muscle so long as you consume enough carbs and protein.

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

One gram (gram) of fat contains 9 calories. So, anyone with a 2,000-calorie plan should consume 33-67 grams of fat daily on a low-calorie diet.

If you’re exercising hard then the lower portion of that fat range may be optimal since it can allow for an increased intake of carbohydrates.

Know your intake of carbs

Carbs play an essential role in the preservation of muscle mass being on a diet to lose weight.

Since your body likes to make use of carbs to boost energy rather than protein. Therefore, eating an enough carbs could help combat the loss of muscle.

Also, carbs can enhance your performance in workouts.

On a cutting diet, carbohydrates should make up the majority of calories after you subtract the fat and protein.

Protein and carbohydrates provide four calories for each gram, the fat content is 9 per gram. After subtracting your needs for fat and protein from your total calories by dividing the remainder by 4, which will provide you with the number of carbs you’re allowed to eat each day.

For instance for a who weighs 155 pounds (70-kg) person who is on A diet that is 2,000 calories cutting could eat 110 grams of protein and 60 grams of fat. The rest of the calories (255 grams) are absorbed by carbohydrates.


In order to plan a diet for cutting then you must calculate your protein, calorie or fat, as well as carb requirements based on physical weight and your lifestyle.

Does timing of meals affect the meal?

A strategy for meal timing is employed to help increase muscle mass as well as fat loss and performance.

Although it could benefit those who compete, it’s hardly essential for fat loss.

For example, many studies indicate that endurance athletes have the ability to improve their recovery through scheduling their meals and consumption to exercise.

However, it’s not vital for the cut diet.

Instead, you should focus on eating whole meals and consuming sufficient calories, protein, fats and carbohydrates throughout the day.

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


Doing the right thing with your food isn’t vital for those following a diet-restricted diet, but can assist endurance athletes in their training.

Cheat meals and day-of-refeeding

Refeed days and/or cheat meals are often incorporated into cutting diets.

Cheat meals are occasional indulgences designed to ease the discipline of a particular diet, as refeeding days enhance the amount of carbs you consume once or twice per week.

Intake of higher amounts of carbohydrates provides numerous benefits, like increasing your body’s supply of glucose in addition to boosting your performance during exercise and even balancing a variety of hormones.

For instance studies have revealed that a day with more carbs can increase levels of the hunger hormone leptin . It can also temporarily increase the metabolism of your body.

While you might gain weight after a cheat meal or refeed the next day. This tends to be water weight that is typically shed over the following days.

However, it’s possible to eat too much on these days and sabotage your weight loss efforts. Additionally, these habits could encourage unhealthy habits, particularly those who are more susceptible to emotional eating.

Thus, cheat meals and days of refeeding aren’t needed and must be planned cautiously.


Refeed days and cheat meals can increase your confidence and fitness performance hormone levels, but they’re not necessary for cutting your diet. They can hinder your progress if improperly planned.

These tips will help you cut down on your diet

Here are some suggestions to keep fat loss to a minimum on a strict diet:

  • Choose more fiber-rich foods. Carbs with fiber-rich carbohydrates like non-starchy vegetables generally have more nutrients, and they can help you remain fuller longer working towards a reduction in calories.
  • Drink plenty of water. Staying hydrated may help curb your appetite . Additionally, it can increase your metabolism.
  • Try meal prepping. Preparing meals ahead of schedule will save you time and make sure you stick to your eating habits, and help you resist the temptations of eating unhealthy food.
  • Avoid liquid carbs. Sports drinks, soft drinks, and other sugary drinks are deficient in micronutrients. These drinks can increase your hunger levels, and aren’t as filling such as whole foods rich in fiber.
  • You should consider taking into consideration cardio. If you combine it with weight lifting, aerobic exercise , particularly high-intensity cardiovascular exercise — can aid in fat loss.


To make the most of a cutting-edge diet it is recommended to drink plenty of water, eating plenty of fiber-rich food and exercising regularly, in addition to other strategies.

Bottom line

A cutting diet is meant to maximize fat loss while keeping the mass of your muscles.

The process involves calculating calorie the protein, fat and carb requirements based on your weight and your lifestyle. It’s only recommended to stick to it for a few months prior to an athletic event and it should be combined with lifting weights.

If you’re interested in this diet that helps to shed weight for athletes, speak to your trainer or a doctor to determine if it’s the right option for you.

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