If losing that belly fat and fat everywhere else without losing muscles is your goal, then cutting diet may be a good option.
What is Cutting Diet?
All the weight-loss diets are essentially cutting programs. The point of cutting is first and foremost losing your overall body weight and gain muscle mass. Most of the time, bodybuilders or athletes use the cutting diet to shed any excessive weight and maintain a much more muscled physique.
Therefore, it is also called bodybuilding diet because they look for how to cut after bulking. But anyone can do it to lose some extra pounds.
The main idea behind cutting diet plan is creating a calorie deficit. But the main difference from other diet plans is that weightlifting is mandatory with this.
What the interesting thing is that cutting diet also involves weight lifting and workouts which is a must daily. So you can be able to maintain or grow your muscle while gradually losing your weight. In fact this diet is the result of questions by the bodybuilders about how to get cut.
Is it Safe to Lose Weight on a Cutting Diet?
Yes, it’s completely safe, if you do it the right way and start slowly. There are a lot of misconceptions when it comes to cutting. Newbies assume that they have to reduce their calorie intake drastically or have to do hard training such as increasing their time of workout with double time for cardio. These things can result in a dangerous calorie or protein deficit.
Surely, you will lose all the fat by taking foods which are the lowest in calories but, keep in mind that it can also rapidly decrease your muscle mass and strength, weakening your body to the point of illness when what you actually need the most is energy and muscles.
How much you can lose
In the long run, you can’t just cut for over a year continuously or keep it that way. It’s for the reason, so can get your desired shape. Most athletes start cutting 2 to 4 months before any of their competitions. You can lose 10 percent of your body weight in 6 months at rate of two pounds a week.
If you are concerned about losing muscle mass and have time to cut then going on a slower diet of 1 pound a week might help you preserve your sweet gains.
Every individual’s body is different. So, only a person himself can define how much intake of calories should be there, in his daily routine. Everyone has to calculate it in accordance with their height, workout level, and weight. One more thing is how efficient is your metabolism.
You can use a calorie deficit calculator which is also available online to see how many calories your deficit will grant you to have in a day because, you will need to take 30 to 50% of calories intake in form of carbs, 30 to 40% in form of proteins, and a good 20% in form of fats which should be good for health.
Usually, a female’s body requires near about 2,000 calories in a day to help in maintaining her normal weight and 1,500 calories when she wants to lose 1 pound in a week which will be 0.45kg of her body fat. Whereas a male’s body requires 2,500 of calories in a day for maintaining his weight and 2,000 to lose 1 pound in a week.
Let’s see what you what to eat when cutting.
How Much Fat When Cutting
Yes, fats. In cutting diet you can consume healthy fats a bit for your muscles, so you don’t lose them. They play an essential role in the production of hormones such as testosterone and IGF-1. When you cut out your intake of fats and don’t eat the fats you actually need, it affects those hormones dangerously, causing you to lose muscles.
If you keep up your protein and carb intake, then dropping of testosterone level will not affect your muscle mass that much.
When you start cutting, 15 to 30% of the calories you take, should be consumed by fats.
1 gram of fat almost has 9 calories in it. So whoever does 2000 calorie intake routine, they should consume 33g to 67g fat in a day.
For bodybuilders or athletes taking a lower range of fats might be a good option, it will allow them to take more carbs.
Determine the Amount of Proteins you need
Keeping a balanced amount of protein consumption is essential when you are set to cut.
Your body needs proteins more when cutting because your intake of calories decreases while you exercise on a daily basis so, you have to cover it up by increasing the level of proteins in your diet.
A lot of studies show that the more protein you consume the more it helps you in losing fat by making metabolism stronger. That’s why your appetite also reduces a lot and at the same time, you get the benefit of having smart muscles mass.
The ideal rate of protein intake according to per pound of body weight is 0.7 grams to 0.9 grams. Which is important for maintaining your muscles mass while cutting.
Let’s suppose, your weight is 155 pounds then you should take 110 to 140 grams protein in a day.
When to Eat Carbs for Fat Loss?
Yes, you can take them to balance out the proteins and calories you are cutting out from your diet.
They are beneficial for your workouts, giving you the needed energy to do a bit of extra sets.
Carb and proteins they both give you the rate of 4 calories in one gram whereas, fats are at the rate of 9 calories in one gram.
An individual with 155 pounds weight who is also on a cutting diet of 2,000 calories a day, might consume 110 grams protein with 60 grams fat. This leaves 255 grams which can be filled up from carbs.
Taking fluids in the form of plain water or green tea is best for cutting, regardless of sweet drinks, energy drinks or soft drinks. They will just fire up your appetite. Making you eat more and more.
Avoid Sugary Foods
After entering your stomach the sugar stores in your body in the form of fats, also known as “Glycemic Index” foods.
So stop eating pasta or bread made of white flour. Instead, you can add oatmeal, grains, brown bread, brown rice and fruits so you can also get some vitamins.
Add some Cardio to the Mix
As you go on a calorie deficit while cutting, the body fat will drop with more speed. Increasing your normal cardio time will help out in burning more calories which means, increasing cardio will give you a chance to eat more carbs in your diet.
Using Cheat Meal
Cheat meal or refeed days are those where you give yourself a break from your diet in a week. You can add up a refeed day in form of a cheat meal once a week so your hormones stay balanced, with your body restoring its energy levels and will also satisfy your cravings.
Take carbs, eat whatever you want but don’t do it unplanned because it will eventually result in overeating, or you will lose control, ruining your efforts all along. There are some misconceptions about cheat meals. People think they can eat all day long whatever they are craving, but no, just using a single meal to get a break from your dieting is much better than immense craving.
A good idea is to wait for your cheat meals when your energy level gets low that cannot be restored any other way or if there comes an event when you really want to eat.
Following is a rough plan you can consider adding in a cutting diet.
Breakfast: you can select anyone for each morning.
- Wholegrains, blueberries, porridge with protein shakes.
- Banana smoothie, strawberries, honey, raspberries, and blackberries.
- Egg white, spinach, ham, whole wheat bread, and mushrooms.
- Boiled eggs and asparagus.
- Pancakes of whey proteins
- Broccoli, chicken and brown rice
- Hummus, olives, chicken wrap, tomatoes, and cucumbers.
- Quorn mince with chili
- Humus wrap, grilled courgette, pepper and kale.
- Brown rice with ground beef and cauliflower.
Options for a Snack before Workout
- Almond butter with apples
- Just plain almonds
- Greek yogurt
- Shake of Promax lean
In dinner you can take
- Chicken stew along with some beans
- Fish steak, asparagus, potatoes, and broccoli
- Brown rice with fried beef
- A bit of cream with chicken korma but it should be made in a low level of calories
- A Chicken burger with fried egg and bread but, whole wheat
These are only suggestions that you can take these things in a cutting diet you are not to strictly follow them.
So, with some workout regime, cardio and a good diet you can do an easy cut.
The key is to go in slowly, don’t overdo anything, be patient give your body some time to become adequate and you will reach your desired shape or weight in no time.
You see there’s no big trick here, basically in order to lose weight you are going to eat and add an energy deficit up until you reach your desired weight.