Tropical Weight Loss
Tropical Weight Loss
Photo: David Selbert
Cutting calories too quickly can also negatively affect hormones and metabolism ( 5 ). To decrease body fat, athletes should eat about 300–500 fewer calories per day but avoid eating fewer than 13.5 calories per pound (30 kilocalories per kg) of fat-free mass per day (2, 3 ).
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Read More »A cutting diet involves calculating your calorie, protein, fat, and carb needs to reduce body fat and maintain muscle mass. It should be paired with weightlifting and is usually followed before an athletic event or competition. Cutting is an increasingly popular workout technique. It’s a fat loss phase that bodybuilders and fitness enthusiasts use to get as lean as possible. Typically started a few months before a major workout regimen, it involves a weight loss diet that’s meant to maintain as much muscle as possible. This article explains how to follow a cutting diet for weight loss. Share on Pinterest Guille Faingold/Stocksy/Adobe Stock What is a cutting diet? A cutting diet is usually used by bodybuilders and fitness enthusiasts to cut body fat while maintaining muscle mass. The key distinctions with other weight loss diets are that a cutting diet is catered to each individual, tends to be higher in protein and carbs, and should be accompanied by weightlifting. Lifting weights regularly is important because it promotes muscle growth, helping combat muscle loss when you start cutting calories ( 1 , 2 , 3 ). A cutting diet lasts 2–4 months, depending on how lean you are before dieting, and is normally timed around bodybuilding competitions, athletic events, or occasions like holidays ( 4 ). Summary A cutting diet aims to get you as lean as possible while maintaining muscle mass. It’s typically done for 2–4 months leading up to a bodybuilding competition or other event. Does meal timing matter? Meal timing is a strategy used for muscle growth, fat loss, and performance. Although it may benefit competitive athletes, it isn’t as important for fat loss ( 14 ). For example, many studies note that endurance athletes can boost their recovery by timing their meals and carb intake around exercise ( 14 , 15 ). That said, this isn’t necessary for the cutting diet. Instead, you should focus on eating whole foods and getting sufficient calories, protein, carbs, and fat throughout the day. If you’re hungry frequently, some older studies suggest that a high calorie breakfast may keep you fuller later in the day ( 16 , 17 , 18 ). Summary Timing your meals isn’t necessary on the cutting diet but may assist endurance athletes with their training. Cheat meals and refeed days Cheat meals and/or refeed days are commonly incorporated into cutting diets. Cheat meals are occasional indulgences meant to ease the strictness of a given diet, whereas refeed days boost your carb intake once or twice per week. A higher carb intake has several benefits, such as restoring your body’s glucose stores, improving exercise performance, and balancing several hormones ( 19 , 20 ). For example, studies show that higher carb intake can increase levels of the fullness hormone leptin and temporarily raise your metabolism (21, 22 ). Although you may gain weight after a cheat meal or refeed day, this tends to be water weight that’s usually lost over the next few days ( 23 ). Still, it’s easy to overeat on these days and sabotage your weight loss efforts. Moreover, these routines may promote unhealthy habits, especially if you’re prone to emotional eating ( 24 , 25 , 26 ). On the other hand, bodybuilding is linked with an increased risk of muscle dysmorphia and disordered eating patterns ( 27 , 28 , 29 , 30 ). Additionally, following an overly restrictive diet plan with no room for cheat meals may negatively affect your relationship with food. Therefore, it’s best to work with a healthcare professional, such as a registered dietitian, when planning your diet. This can ensure that you’re meeting your nutritional needs and help you avoid falling into overly restrictive eating habits. Summary Cheat meals and refeed days may boost your morale, exercise performance, and hormone levels but aren’t necessary for a cutting diet. Working with a dietitian can help you avoid falling into overly restrictive eating habits while planning cheat meals or refeed days.
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Read More »Helpful tips for a cutting diet Here are some helpful tips to keep fat loss on track on a cutting diet: Choose more fiber-rich foods: Fiber-rich carb sources like non-starchy vegetables tend to contain more nutrients and can help you stay fuller for longer while on a calorie deficit ( 31 ). Fiber-rich carb sources like non-starchy vegetables tend to contain more nutrients and can help you stay fuller for longer while on a calorie deficit ( ). Drink plenty of water: Staying hydrated may help curb your appetite and temporarily speed up your metabolism (32, 33 ).
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Read More »Staying hydrated may help curb your appetite and temporarily speed up your metabolism (32, ). Try meal prepping: Preparing meals ahead of schedule can help save time, keep you on track with your diet, and avoid the temptation of high calorie convenience foods. Preparing meals ahead of schedule can help save time, keep you on track with your diet, and avoid the temptation of high calorie convenience foods. Avoid liquid carbs: Sports drinks, soft drinks, and other sugar-rich beverages lack micronutrients, may increase your appetite and aren’t as filling as fiber-rich, whole foods ( 34 , 35 ). Sports drinks, soft drinks, and other sugar-rich beverages lack micronutrients, may increase your appetite and aren’t as filling as fiber-rich, whole foods ( , ). Consider cardio: When used alongside weight lifting, aerobic exercise — especially high-intensity cardio — may further your fat loss ( 36 ). Summary To optimize a cutting diet, try drinking lots of water, eating fiber-rich foods, and doing cardio, among several other tips.
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