Those who are trying to build their body muscles often acknowledge two steps during the process: one involves putting on as much quality muscle as possible, and the other is getting leaner (also known as the cutting season).
As we can gather from its name, a cutting diet is about reducing calories from your diet. This can help you lose body fat while hopefully retaining muscle mass (1). It’s highly valuable for athletes, particularly bodybuilders who are preparing to compete.
Male bodybuilders typically have less than 10% body fat, while female bodybuilders can achieve a level as low as 12% and sometimes even lower (2). Reaching this level of leanness takes a great deal of dedication, but if it’s done the right way, it can be a straightforward pathway.
If you’re a beginner who is looking to lose fat without sacrificing your hard-earned muscle, keep scrolling. This guide covers everything you need to know about a cut diet, including warning signs and diet plans to help you stay on track.
As a beginner, it’s essential to understand that your body is sensitive. Putting too much pressure on your body or making drastic dietary changes can do more harm than good. It’s popular among people who have been working out and want to achieve more muscle definition.
Here’s how beginners can start a cutting diet the right way:
To lose fat, you need to eat fewer calories than your body uses. This is called a calorie deficit. Start by figuring out how many calories your body needs to stay the same weight (maintenance calories), then reduce that by 300-500 calories a day.
Pro tip: Don’t cut too much or you may lose muscle and/or not have enough energy (3).
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Protein can help protect your muscles while you lose fat (4). Try to consume between 1.6 and 2.2 grams of protein per kilogram of body weight daily. Good sources include:
A good cutting diet plan includes:
You can find other food options in each of these groups. However, it’s important to remember not to skip carbs or fats altogether. Your body still needs them to function well (5).
Keep lifting weights during your cut. This can help your body hold onto muscle as you lose fat (6). Aim for strength training 3-5 times a week.
You can incorporate cardio exercises (such as walking, jogging, or cycling) to help burn extra calories and accelerate fat loss. Start with 20 to 30 minutes, 3 to 5 times a week. Even brisk walking can make a difference. Over time, you can adjust the duration or intensity according to your energy and goals.
Research has suggested that combining cardio with strength training leads to greater fat loss and improved heart health than doing either alone. A study published in the Journal of Applied Physiology found that a mix of resistance training and aerobic exercise resulted in the greatest decrease in body fat and waist size in overweight adults (7).
Read more: I’m Fasting But Not Losing Weight – Why Could That Be?
Tracking helps you stay motivated and make smart changes if needed. Weigh yourself once or twice a week, preferably at the same time of day and under similar conditions. However, it’s important to remember that the scale doesn’t tell the whole story.
Body weight can go up or down due to water, food intake, or hormones, so you should also check:
Studies have suggested that individuals who regularly monitor their progress are more likely to adhere to their diet and achieve successful weight loss. According to a 2008 study in Obesity, participants who weighed themselves frequently lost more weight and regained less than those who didn’t track consistently (8).
Beginners are often driven by excitement, but they start to lose motivation when they don’t see the scales budging. You should know that progress on any fitness journey takes time – don’t rush it. A healthy weight loss is approximately 1-2 pounds per week and it isn’t always linear (9).
If you’re serious about cutting weight, then yes, tracking your calories can help you get better results. It’s not about being obsessed with every bite, but about knowing what you’re eating. Think of it like checking your bank account before you make a purchase – you stay in control!
When you’re on a calorie-restricted diet, you need to consume fewer calories than your body burns, and tracking helps ensure you hit that sweet spot. It also enables you to plan smarter when cutting meals. You can eat your favorite foods without going over your calorie goal.
A study published in The Journal of Diabetes Research found that individuals who regularly tracked their food had more significant and consistent weight loss than those who didn’t (10). It’s also a great way to make sure you’re eating the best foods for cutting, such as lean proteins, fiber-rich vegetables, and healthy fats, without going overboard on calories.
So while calorie tracking may sound like a chore at first, it can actually give you more freedom and better results when you’re trying to lean out.
When you research the phrase “how to do a cut diet to lose weight”, the most common answer is to keep an eye on your macronutrient profile. It’s essential to consume proteins, fats, and carbohydrates in a balanced ratio that can positively impact your health. When done right, this can become the best way to cut weight fast.
Here’s a solid starting point for most people on a cut diet:
Protein is your best friend when cutting. It helps keep your muscles strong and keeps you feeling full after meals (11). Stick to high-protein cutting meals such as grilled chicken, eggs, fish, tofu, and Greek yogurt.
Carbs provide the energy to power your workouts (12). Choose the best foods for cutting, such as oats, sweet potatoes, rice, fruits, and plenty of vegetables. Don’t fear carbs – they’re not the enemy. And when paired with strength training, they can actually work in your favor!
Healthy fats play a vital role in hormone regulation and help keep your body running smoothly (13). Add foods such as avocado, olive oil, nuts, seeds, and fatty fish.
A 2016 review published in The American Journal of Clinical Nutrition showed that higher-protein diets during an energy deficit help preserve lean mass while supporting fat loss (14). This was found to be even more notable when combined with resistance training.
In short, you don’t need to obsess over every number. However, sticking close to this macro ratio can help you stay fueled and feel full while also keeping your hard-earned muscle while the fat drops off.
Read more: Your Ultimate 10-Day No-Carb No-Sugar Diet Menu Plan
In addition to the calories, the kind of foods you eat on a cutting diet also matters. Some of the top foods to build your cutting meals around include:
Just as important as what to eat is knowing the foods you need to cut out to lose weight. Avoid foods such as sugary drinks, fried foods, and ultra-processed snacks that add calories quickly with little nutritional value. Choosing nutrient-dense, minimally processed foods provides your body with what it needs, which will make your cut more sustainable.
Prepping meals in advance and being mindful of your food choices are two steps you can take to ensure you stay on track. Knowing what you’ll have in your meals throughout the week can save you time and help you control your portions. The tips below can help you do it without stress:
Start by choosing your meals and snacks for the week. Ensure each one includes protein, carbohydrates, and healthy fats to align with your cutting goals. Sometimes it’s better to opt for easy, repeatable ingredients such as grilled chicken, whole grains, and vegetables that you can adapt into different dishes with a variety of flavors.
Fewer ingredients = faster cooking and less waste.
Cook proteins, carbs, and vegetables in bulk. For example, bake a tray of chicken, steam a big batch of broccoli, or boil some rice or quinoa all at once.
Divide meals into portioned containers to avoid temptation and overeating. Clear containers make it easier to grab and go. Next, mark containers with dates and meal types (such as “Lunch – Tuesday”) so you can stay organized and avoid food waste.
The tips here make it pretty evident that meal prepping doesn’t need to be complicated. Once you get into the habit, it’ll feel like second nature and make your cutting journey far smoother.
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If you’re cutting weight but want to keep your hard-earned muscle, you need to focus on three main things: eating enough protein, lifting weights, and avoiding extreme calorie cuts. Try to get around 1.6-2.2 grams of protein per kilogram of your body weight daily. This will keep your body fueled and help protect muscle while you’re in a deficit (15).
Strength training is just as important. It tells your body to hold on to muscle even when you’re eating less. And don’t go too low on calories. A small deficit (approximately 300 to 500 calories a day) is usually enough to burn fat without draining your energy or muscle.
A 2017 position paper from the International Society of Sports Nutrition suggested that a higher protein intake may be needed for resistance-trained individuals to maximize retention of lean body mass during periods of reduced energy intake (such as cutting) (16).
Cutting weight should make you feel leaner and more energized, not tired, moody, or run down. If you’re constantly hungry, low on energy, or thinking about food all the time, this may be a sign that your cut is too extreme (17).
Other red flags include losing weight too quickly, such as more than 2 pounds per week, which may mean you’re also losing muscle. Feeling dizzy, getting frequent headaches, or having difficulty focusing can also signal that you’re not eating enough, particularly carbs or fats.
Mood swings, poor sleep, and stalled gym performance are other common signs that your body isn’t getting what it needs. Women may even notice changes in their menstrual cycle due to low-calorie or low-fat intake, which isn’t healthy (18).
A good cut should be sustainable. If it feels more like punishment than a plan, it’s time to tweak and work for a healthier balance.
The best workout plan for a cut diet is one that helps you keep muscle while burning fat. We’ve rounded up a weekly workout structure that could inspire you to design one for yourself!
Focus on compound lifts such as squats, deadlifts, bench presses, and rows.
Mix in moderate-intensity cardio (such as brisk walking or cycling) or short HIIT sessions to boost fat burn. Keep cardio short and smart. It should support your cut, not drain your energy or strength.
Also, adjust the rest days in the middle of the week. Your body needs time to recover and repair muscle. This kind of routine helps you stay strong, train effectively, and lean out without burning away your hard-earned muscle.
A cut diet paves the way to healthier living and a leaner body. Although it’s usually a road where you can get distracted by temptations and lose your goals along the way, those who reach there can witness the fulfilling perks. Furthermore, it’s a good idea to get help from a registered dietitian or an evidence-based online platform to ensure you’re not overdoing it. It’s also important to note that other factors, such as sleep, workouts, and a healthy lifestyle, are all prerequisites for helping you reach your fitness milestones.
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Food cravings mediate the relationship between chronic stress and body mass index (2015, journals.sagepub.com)