Understanding a strict diet plan and its implementation:

Understanding a strict diet plan and implementing it effectively

Reducing daily calorie intake through a specific diet can aid in shedding body fat while preserving muscle mass. This diet, often referred to as "cutting", focuses on lean proteins, nutrient-dense vegetables, and whole grains.

Physique enthusiasts and bodybuilders commonly employ this diet following a bulking phase to achieve a leaner appearance.

What is a cutting diet?

A cutting diet, sometimes called "shredding", targets the reduction of fat while maintaining muscle mass.

Bodybuilders and fitness enthusiasts frequently utilize this diet as a temporary program ahead of an event, competition, or as part of their training plan.

Combining this diet with weightlifting helps preserve muscle mass while reducing caloric intake.

How to do a cutting diet

Competitive bodybuilders typically follow a cutting diet for an extended period.

The length of the cutting diet depends on individual needs; however, it's not a long-term solution.

Bodybuilders typically transition between a bulking and cutting phase.

Bulking promotes high-calorie, protein-rich diets paired with intense weightlifting, which aids in muscle growth and weight gain.

During this phase, it is necessary to consume more calories than the body needs to maintain weight, allowing excess calories to contribute to muscle growth (creating a "caloric surplus").

Bulking usually results in some fat gain along with muscle mass.

The cutting phase aims to eliminate fat gained during bulking while retaining as much muscle mass as possible.

Weight loss and macronutrients

Weight loss necessitates consuming fewer calories than the body burns (creating a "caloric deficit").

First, determine the number of calories needed for weight loss based on sex, age, and body size. Then, calculate daily calories for weight loss.

During the cutting period, a person's body mass decreases, and their metabolism adapts. Adjust the number of calories consumed accordingly.

Here's a breakdown of dietary recommendations for a cutting diet:

Weekly weight loss: -1.0 to 2.0 kg (2.2 to 4.4 lbs) of body weight
Protein: 1.6 to 2.2 grams per kilogram (kg) of fat-free mass
Fat: 20-30% of total calories
Carbohydrates: 40-60% of total calories, or remaning calories after determining protein and fat intake

Meal timing and frequency

According to nutrition and fitness experts, protein intake should be distributed evenly at 3-4 hour intervals throughout the day and within 2 hours following exercise.

Consider consuming protein with carbohydrates before, after, or both exercise sessions.

The amount of protein required after a workout may vary depending on pre-workout meal size and timing.

For bodybuilding, meals should be moderately spaced with 3-6 meals per day, endorsing at least 20 grams of protein per meal.

Cheat meals and refeed days

Some people opt for cheat days or refeed days while following a cutting diet.

Cheat days allow for occasional indulgences, such as during meals outside.

Refeed days involve consuming more carbohydrates to improve energy and performance.

Research suggests that strategically planned cheat or refeed days contribute to better fat loss with muscle retention.

What to eat

Sports nutrition guidelines recommend a balanced, nutrient-dense diet.

Maintain a varied diet to ensure you receive essential nutrients, which support overall health, energy, and recovery.

Foods suitable for a cutting diet include:

Lean proteins such as chicken, turkey, fish, and tofu
Dairy products like milk, yogurt, and low-fat cheese
Plant-based protein sources like lentils, chickpeas, and nut butters
Healthy fats from sources like avocados, nuts, seeds, and olive oil
Whole grains like brown rice, whole-grain bread, and oats
Colorful fruits and vegetables for a range of nutrients

Proper hydration is also crucial during a cutting phase.

Helpful tips for cutting diet

Consider the following tips to make your cutting diet successful:

Utilize calorie and macronutrient tracking apps, like MyFitnessPal, to monitor meals
Routinely revise your daily caloric needs
Weigh yourself regularly throughout the week
Prepare and freeze meals in advance to save time
Consult with a dietitian or personal trainer for guidance
Regularly assess body composition to track progress

Summary

A cutting diet can aid in weight loss while preserving muscle mass.

Customize your cutting diet based on daily calorie needs, track meals using a smartphone app, and incorporate weightlifting to minimize muscle loss.

Maintain a balanced diet for overall health and short-term use only. Long-term food restriction can lead to disordered eating habits.

Despite the benefits of a cutting diet for weight loss and muscle preservation, long-term food restriction can potentially lead to disordered eating habits, including bipolar-like behaviors related to food.
Regular monitoring of body composition, such as measuring body fat percentage, can help predictive indicators for conditions like sclerosis and depression, which may be associated with poor nutrition and obesity.
A balanced cutting diet should include nutrient-dense foods like lean proteins, whole grains, fruits, and vegetables to ensure sufficient intake of essential nutrients, such as those found in AQ (a type of nutrient often associated with certain types of cancer, like NSCLC).
Multiple studies have suggested that incorporating cheat meals or refeed days into a cutting diet, while maintaining a caloric deficit, can improve adherence and increase overall success in weight loss, potentially reducing the risk of nutrition-related disorders like multiple sclerosis.
Overlooking other nutrition considerations, such as the balance of omega-3 and omega-6 fatty acids, zinc, and magnesium, can negatively impact bodybuilding performance and health, leading to conditions like depression and obesity.