A cutting diet is a planned dieting pattern that involves calculating your daily intake of calories, protein, fat, and carbs to reduce body fat and maintain muscle mass. This type of dieting is paired with weightlifting, and a routine athletes engage in before a major competition.
The term “cutting” is a fat-loss phase that athletes and fitness enthusiasts use to get a target body size. A cutting diet guide is needed before the actual dieting kicks off and lasts for two more months before a major workout plan is set.
What is a Cutting Diet?
A cutting diet is a structured way of eating to achieve a specific weight, nutrient intake, or muscle mass.
This dieting pattern is different from other weight loss diets as it is planned based on the body composition of each individual. Cutting diets tend to be higher in protein and carbs, and should be accompanied by weightlifting to ensure muscle definition.
Regular weightlifting is important because it promotes muscle definition and prevents muscle loss when you start eating food that has a calorie deficit.
A typical cutting diet lasts 2-4 months, depending on the individual present body composition, the target body composition, and the time required to meet the target body size.
Is a Cutting Diet for You?
Cutting diet is typically for athletes who are looking to stay fit, and are performing at a desired weight class for competition. This dieting is done under the supervision of a physician, or sports dietitian.
The following athletes may use a cutting diet:
- Wrestlers and boxers.
- Bodybuilding or other physique athletes.
- Powerlifters or weightlifters.
A cutting diet could also be used by individuals looking to reduce body fat and improve overall body health.
How to Follow a Cutting Diet
Note that a cutting diet is a short-term dieting plan and should be followed under the strict supervision of a medical professional or an appropriate member of a sports performance team.
A cutting diet uses strict measures to create a calorie deficit for fat loss while stimulating muscle definition. Cutting body fat while maintaining a good skeletal muscle structure requires a precise bodybuilding nutrition consistency for weeks.
For athletes looking to gain weight for a specific competition, a research study found that MMA athletes should have an average of 7% weight loss 72 hours before an official weigh-in.
There are many ways to follow a cutting diet, these include;
- Significant dietary caloric restriction; 500 calories per day.
- Hydration manipulation techniques such as sauna use and reducing sodium intake.
- Manipulating stomach contents.
- Determine protein intake (150 – 2010 grams per day).
- Control fat intake (44–67 g of fat per day on a cutting diet).
Helpful Tips for a Cutting Diet
Here are some helpful tips to keep your goals on track on a cutting diet:
- Eat Fiber-rich foods.
- Drink plenty of water (stay hydrated).
- Schedule your eating time.
- Avoid carbonated drinks with lots of sugar.
- Engage in aerobic exercises.
The Bottom Line
A cutting diet is a strategic approach to fat loss that focuses on maintaining muscle mass while reducing body fat. By ensuring a controlled calorie deficit, high protein intake, and regular weightlifting, individuals can achieve muscle definition and improve their overall physique. It's essential to follow a cutting diet under professional supervision to ensure effective and healthy results, especially for athletes.