What should you eat on a cut as a female? Is cutting truly effective? And should you do it for the rest of your life?
If any of these questions (or all of them) are on your mind, this review can help you handle your contemplations. A cutting diet is a structured approach aiming to reduce a person’s body fat while preserving their lean muscle mass. Often, fitness enthusiasts and bodybuilders integrate this diet to get a shaped, lean body, particularly before certain competitions. They usually rotate these cutting periods with periods of focus on muscle growth, or “bulking”.
But what should you eat on a cut diet to be strong and energetic? Eating healthily and cutting your food intake is actually easier than you might think.
There’s no need to puzzle over the fancy foods that have unreasonable price tags, and there’s no need to trek to lavish restaurants and order meals that leave you hungry afterwards because the portions are far too small.
All you need is a list of hearty products and the desire to cook meals on your own. Why? It helps you take control of each portion of proteins, fats, and carbs you put in a dish. Spoiler: their numbers matter.
Read this review to learn about what foods to eat and avoid on a cut, how long you should do it, and whether it’s efficient for reaching your fitness goals.
A shedding diet should theoretically be effective for reaching the desirable toned physique and lean mass (1).
The core principle of this diet revolves around creating a calorie deficit when a person consumes fewer calories than their body requires. Research has suggested that a calorie deficit may lead to weight loss. It’s time when your body uses fat stores for energy to make up for the shortfall in your diet (2).
However, there’s one caveat to this: a shredding diet won’t be effective if a person:
A cutting diet will be effective if a person:
But does it mean that a shredding diet is for everyone? If it’s structured smartly and considers your metabolism, personal goals, and body composition, there may be positive results for most healthy adults. However, if you have any health conditions or are taking medication that may be impacted by changing your diet, you should talk to your healthcare provider beforehand. Those who are pregnant, trying to conceive, have a history of an eating disorder, and children and adolescents generally shouldn’t restrict their diets unless recommended to do so by their doctor for a specific health reason.
Read more: Customizable Meal Plan: Your Personalized Eating Guide
Effective cutting combines calorie control with:
Calorie Control
Creating a moderate calorie deficit will depend on your weight, fitness activity, and goals. Many people aim for a 500-700 calorie deficit per day. Again, these numbers are individual. For example, if your energy needs are on the lower side, a 500-calorie deficit may take your food intake too low to meet your macro- and micronutrient needs. It’s recommended to talk to your trainer and/or dietitian before you implement a calorie restriction on your own (3).
Macronutrient Balance
Although dietary needs vary from person to person, a general macronutrient distribution may look as follows:
These numbers will vary, depending on your energy needs and training intensity.
Meal Timing
Before looking at the best foods for cutting, learning when to eat your meals is necessary to support your training performance.
Generally, it may be ideal to eat a meal or snack every three to four hours (while awake). This timing can help you spread macronutrients throughout the day, stabilize mood and energy levels during a calorie deficit, and curb your hunger.
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Proper Recovery
You need to recover enough between workouts. The quality of your sleep and stress levels matter here. Ensure that you have active rest days between workout sessions (walking, bicycle riding, or yoga will work), you sleep for at least 7 hours a day, and you can handle your stress better by either walking, meditating, listening to music, or talking to people you trust.
Adding Some Enjoyable Foods
We’re not robots, and all of us can feel joy and pleasure from enjoying certain foods or meals. Allowing yourself to eat your favorite ice cream or candy bar occasionally may prevent burnout or binge-eating.
Staying Hydrated
Yes, you already know about it, but revision is a part of practice too.
Always drink water, especially when you feel even slight thirst or during workouts. Water is the best beverage for curbing your appetite and filling your body with energy. Hydration is also important for metabolism and body functioning. Don’t underestimate water!
Lifting Weights
Pairing a shredding diet with resistance training will help you retain muscle mass, become stronger, and perform better at other activities. Furthermore, resistance training increases metabolism, which helps burn more calories (6).
The best foods for cutting fat include:
1. Protein-rich foods. They enhance satiety and provide the building blocks for muscle building. Examples of protein-rich foods include:
2. High-fiber foods (great for satiety and energy). These include:
3.Healthy fats (good for hormone production and brain health). Examples include:
4. Non-starchy vegetables (great low-calorie options):
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The best way to cut weight fast is by preparing your own meals. Check out 3 examples of meals you could use in your cutting diet:
Grilled Chicken Breast, Quinoa, and Mixed Greens Salad
Ingredients:
Instructions:
Nutrition values per serving
| Calories | Protein | Fat | Carbs |
|---|---|---|---|
| 185 kcal | 13g | 6.8g | 18.5g (7) |
Turkey Avocado Vegetable Wraps
Ingredients:
Instructions:
Nutrition values per serving (1 wrap – recipe makes 4)
| Calories | Protein | Fat | Carbs | Fiber |
|---|---|---|---|---|
| 407 kcal | 22g | 13g | 53g | 8g (8) |
Sheet-Pan Salmon with Sweet Potatoes and Broccoli
Ingredients:
Instructions:
Nutrition values per serving (recipe makes 4 servings)
| Calories | Protein | Fat | Carbs | Fiber |
|---|---|---|---|---|
| 504 kcal | 34g | 26g | 34g | 7g (9) |
Specific foods to cut out to lose weight are those with a lot of calories but little nutrition. These include:
Low-calorie foods are nutritious, but they can leave you feeling hungry. Managing craving during a cut is essential as it often leads to indulgence in the wrong foods. So, how can you prevent this process? Here are a few hacks to follow:
Hack #1: Have more protein and fiber in your diet. They both keep you full and reduce cravings. Use it for your snacks too. A good example is eating a piece of whole-grain toast with avocado and a boiled egg or Greek Yogurt with nuts and berries.
Hack #2: Drink more water. Sometimes hunger is confused with thirst. When you feel hungry, drink a cup of water first to see if it satisfies you.
Hack #3: Eat regularly. Don’t skip your meals, as this can lead to binge-eating later. Stick to consistent meals and snacks (every 3-5 hours)
Hack #4: Plan your treat and healthy meals. Use the 80/20 rule: 80% nutrient-dense foods, 20% planned treats.
Read more: Nutrition and Workout Plan for Strength and Balanced Wellness
If you’re considering creating a cutting diet plan for males or females, the proper timing is something to look into. Generally, eating every 3 to 4 hours is probably okay for the shredding diet.
As referenced in the International Society of Sports Nutrition (ISSN), a person should spread their protein intake evenly at approximately 3-hour intervals throughout the day and within 2 hours following exercise (10).
Here’s an example:
The timings might differ depending on your schedule, particularly when you work outside of your home. It should be scheduled based on your preferences and possibilities.
A cut often lasts for two to four months (11), but it depends on your individual goals. As with any other structured diet, a cutting diet isn’t expected to be long-term. Everyone needs to be careful not to prolong their cutting phase as it may lead to fatigue, slowed metabolism, and muscle loss.
If you do it short-term and properly, with a nutrient-dense and balanced diet, quality sleep, low stress, and physical activity, cutting shouldn’t cause any negative side effects.
It may be possible to gain some muscle while cutting if you have high body fat, lift weights, eat high-protein meals, create a small calorie deficit, have recovery days, and stay consistent with your active routine. At the very least, the goal is to maintain muscle while losing fat. Some sweeteners could be okay for your cut diet, but it depends on your personal preference. Common sweeteners are stevia or monk fruit. They help you stick with your diet and satisfy your sweet tooth at the same time. However, make sure most of your nutrition comes from whole grains, vegetables, fruits, and lean proteins. Yes, a banana is a great fruit for cutting, especially as a dessert option or before a workout. It’s rich in nutrients, has natural carbs for energy, and contains a moderate amount of calories. Rice may be a good option for cutting as it’s easily digestible, can be added to many meals, and gives your body energy. You can try different types of rice so you don’t get bored with only the white variety. Try brown, red, cauliflower, or wild rice with lean meats or legumes and greens. Frequently Asked Questions
Can you gain muscle while cutting?
Are sweeteners allowed on a cut diet?
Are bananas good for a cut?
Is rice okay for cutting?
What should you eat on a cut diet to be strong and energetic? This review has helped you discover that the best foods for a shredding diet should contain enough protein, healthy fats, fiber, and carbs. Eating a variety of nutrient-dense foods from all food groups is key.
A cutting diet requires a moderate calorie deficit and proper timing: eating every three to four hours. Combining the diet with resistance training and quality sleep is a good short-term strategy to get a toned, stronger body.
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