Looking for a lean body but do not know how to get it? Well, then your search gets over here. Presenting you a cutting diet plan which will not just give you the body you want but will also, provide you with other benefits.
Did you know that a cutting diet typically reduces calorie intake by 20-25% while focusing on high protein consumption to preserve muscle mass? However, to be clear, a cutting diet plan is completely different from a normal weight loss plan.
If an event is coming, just before 2 months, you can start working out on your body using a cutting diet. It shall not be more than 4 months, though, as prolonged calorie deficits can lead to muscle loss and other health issues.
What exactly is this diet about, what shall be eaten, when shall it be started, etc., are all mentioned below. So, let us continue reading to know all about it.
What Is A Cutting Diet Plan?
People who are fitness enthusiasts surely would know about bodybuilding cutting diet. However, bodybuilders, sportspersons, fitness models, etc. often follow this diet as it helps them get leaner quickly.
But here the question is can a cutting meal plan help you achieve your fitness goals? Well, as the name suggests, it cuts down on your diet and helps you shed that extra body fat while maintaining muscle mass.
Cutting diet meal plan focuses on cutting calories while remaining high on proteins, closely balancing the intake of fats and carbohydrates.
The result is a leaner physique, gain in muscle, and a well-toned body but people also, need to include resistance training and weightlifting into their daily routine to get that perfect shape.
Principles Of A Cutting Diet
1. Calorie Deficit: To burn fat usually requires the intake of fewer calories per day than expended during a given period. Though weight, height, lifestyle, sex, and exercise levels determine how many calories an individual has to eat to lose weight, the magic number, according to Medline Plus, generally has to be reduced by 500 per day if the goal is to lose about 0.45 kilograms every week.
2. High Protein Intake: Perhaps the most important point about diet on a cutting is that you will have to eat more protein than if you were merely trying to maintain or increase the amount of muscle on your frame. It is generally recommended that you take in between 2.2 and 3 grams of protein per kilogram of body weight each day if one would adequately preserve muscle mass.
3. Balanced Macronutrients: Include moderate fats (20-30% of daily intake) and controlled carbs to fuel workouts and support recovery. A gram of fat contains 9 calories, so anyone on a 2,000-calorie regimen should eat 44-67 g of fat per day on a cutting diet.
4. Nutrient-Dense Foods: Concentrate whole and unprocessed foods, such as lean meats, vegetables, fruits, whole grains, and healthy fats. Carbs on a cutting diet should cover the remaining calories after subtracting the protein and fat or about 2-5 g/kg of body weight.
5. Variety of Meals: Spread out meals across 4 – 6 small portions to stabilize energy levels and reduce hunger.
6. Hydration: Proper hydration is important for metabolism and overall health. According to the National Academy of Sciences, the average person should drink approximately 3.7 liters of water per day for men and 2.7 liters for women, including all beverages and foods.
7. Resistance Training: Make depth training a regular part of your program to maintain muscle mass on a calorie-reduced diet.
8. Cardio: Add moderate cardio workouts to increase the calorie and fat intake further.
9. Tracking and Adjustments: The next step is monitoring and making adjustments to track weight change, measurements, and energy levels.
10. Limited Duration: Follow the plan for 2–4 months to avoid muscle loss and metabolic slowdown.
Cutting Diet Plan Timing and Frequency
Note that a cutting diet plan for females or males is not a long-term diet plan but lasts for 2-4 months, normally before occasions for which you wish to tone your body.
Similarly, in the case of bodybuilders. They start doing this diet just before competitions, models and fashion influencers go for a bodybuilding shred diet before an important photo shoot or glam event.
Sample Cutting Diet Plan Indian For A Day
So, the body you want by following the cutting diet plan you can of course get, but by adding the below foods to your diet. Also, take care of the tips mentioned to you above.
Let us start.
| Time | Meals |
| Early Morning | 1 Glass Lemon Water + 10 Soaked Almonds |
| Breakfast | 5 Or 6 Egg Whites Scrambled + Sauteed Veggies + 1/2 Cup Oats Milk Without Sugar |
| Mid Morning | 1 Scoop Whey Protein |
| Lunch | Grilled Chicken Breats/Grilled Paneer With Leafy Green Veg Salad + 1 Boiled Sweet Potato |
| Evening | Any Fruit Except Banana, Cheeku, Mango, Grapes |
| Post Workout | 1 Scoop Whey Protein |
| Dinner | 1 Plate Steamed Veggies + Chicken/Paneer Tikka With 1/2 Cup Rice |
| Bed Time | 1 Glass Milk + 2 Tsp Esabgal |
You can download this cutting diet plan PDF here. Also, we suggest you connect with a registered dietitian to get a personalized cutting diet plan to achieve your fitness goals!
Other Diet Sample Idea
This is just another idea for you for a one-day meal.
Breakfast Options
- Wholegrain porridge with fresh fruits and a glass of protein shake
- 4 egg whites with 2 slices of whole wheat bread
- Ham, mushroom, and spinach frittata
- Shake with banana, blackberries, strawberries, raspberries, water + honey
- Whey protein pancakes
Morning Snack Options
- Banana
- Any single piece of seasonal fruit
- A handful of berries, grapes, or strawberries
- A handful of nuts
Lunch Options
- Brown rice with chicken and broccoli
- Brown rice with extra lean ground beef and cauliflower
- Chicken wrap with tomatoes, cucumber, and a handful of olives
Post-Workout Snack Options
- Apple and almond butter
- A handful of almonds
- Yogurt
Dinner Options
- Tuna steak, two sweet potatoes, broccoli, and asparagus
- Chicken burger with whole wheat bread + fried egg
- A chicken stew cooked with quinoa and beans
- Singapore noodles
- Brown rice with beef stir-fry
- Low-calorie chicken korma cooked in yogurt
Other foods to add to the diet
- lean meat and poultry, oily fish, and eggs
- milk, yogurt, and low-fat cheese
- protein powders such as whey, hemp, rice, and peas
- beans and pulses
- nuts and seeds
- avocados, olive oil, and olives
- whole grains such as brown rice and pasta, oats, whole grain bread, barley, and quinoa
- different colored fruits and vegetables
- leafy greens
Yo can also connect with a registered dietitian to get a personalized diet plan to lose weight in a healthy way.
How Does Cutting Diet Plan for Bodybuilders Work?
A cutting meal plan is a customized plan for each individual, depending upon the actual requirement.
An expert dietitian and a fitness trainer make a plan for you and chalk out a shed diet to meet your fitness goals. However, while following this diet plan you need to take care of the following points:
1. Monitoring Calorie Intake
While on this diet, you have to make sure that you monitor the intake of calories, as the consumption of fewer calories will lead to fat loss.
However, the total number of calories you consume each day should be directly linked to weight, height, gender, exercise routine, and overall lifestyle.
A body cutting diet plan for weight loss, on average, recommends a calorie deficit of 500-1000 calories per day. Opting for a higher calorie-deficient diet will expedite weight loss but will lead to muscle loss, too.
2. Calculating Protein Intake
A high protein intake is important for all diets because it is the crucial building block required for muscle growth and recovery.
Moreover, a diet high in proteins ensures greater strength, endurance, and gain in muscle mass.
3. Calculating Fat Intake
Fats are an extremely important part of a bodybuilding-cutting diet plan. In fact, 30% of the daily calories in a cutting diet plan must be from fats because fats are important for hormone production.
However, diets that are low in fats slow down the production of hormones like testosterone and growth hormone which further, help preserve muscle mass. If you are a vegetarian, check out this vegetarian bodybuilding diet plan by Fitelo!
4. Calculating Carbohydrate Intake
It’s the carbohydrates that keep the body going because carbohydrates are converted into glucose, which is then used as energy.
If the intake of carbohydrates is low, the body will burn stored fats to generate energy; if the body fats are also low, it derives energy by burning muscle mass.
Therefore, it is important to maintain adequate levels of carbohydrates to preserve muscle loss in a bodybuilding-cutting diet plan.
Watch this video by Dietitian Mac and know a simple trick to building muscles!
Helpful Tips for Crafting a Healthy Cutting Diet Plan
Protecting muscle loss is the key to a healthy-cutting diet plan, and so, to get the proper result, follow the tips below.
- Choice of Carbohydrates: Make sure to add fiber-rich foods to your diet to ensure proper carbohydrate intake.
For example, you can include non-starchy vegetables because they are high in nutrients and help stay fuller for longer.
Also, opt for low-glycemic diet foods such as brown basmati rice and whole grains instead.
- Avoid Liquid Carbs: Carbohydrates are important, but liquid carbs are an absolute no.
Therefore, you should avoid sugary drinks, colas, and other beverages that contain a high amount of artificial sugar. Instead, you can choose a healthy shake or a smoothie from Fitelo.
- Hydration: Staying hydrated is important in a cutting diet because it makes you feel full and speeds up your metabolism. So, you can drink water, which is the best drink to have as it has no calories and artificial sweeteners.
- Keep Your Meals Prepared Beforehand: You can prepare your meals beforehand as it may increase the temptation of unhealthy eating. So, prepare your meals ahead of schedule to keep on track.
- Cardio Workouts: Try to do high-intensity workouts while following a cutting a diet plan. However, you can do weightlifting, aerobics, and resistance training, as it will help you lose body fat faster. Also, you can enroll in Fitelo’s personal training program for 1:1 sessions with expert instructors.
Foods To Eat And Avoid In A Cutting Diet Plan
Check out the table below to get an idea of what you must eat and abstain from when following a cutting diet:
| Foods to Eat | Foods to Avoid |
| Lean Proteins: chicken breast, turkey, fish (salmon, tuna), lean beef | High-Fat Meats: fatty cuts of beef, pork, sausages, bacon |
| Vegetables: spinach, kale, broccoli, cauliflower, zucchini | Fried Foods: French fries, fried chicken, fried snacks |
| Whole Grains: quinoa, brown rice, oats, barley | Refined Carbs: white bread, pastries, cakes, cookies |
| Healthy Fats: avocados, olive oil, nuts (almonds, walnuts), seeds | Trans Fats: margarine, packaged snacks, baked goods with hydrogenated oils |
| Fruits: berries (strawberries, blueberries), apples, oranges, grapefruit | Sugary Drinks: sodas, fruit juices with added sugar |
| Low-Fat Dairy: Greek yogurt, cottage cheese, skim milk | Full-Fat Dairy: whole milk, cream, and cheese with high-fat content |
| Legumes: lentils, chickpeas, black beans, kidney beans | Processed Foods: packaged meals, processed snacks, ready-to-eat foods |
| Complex Carbs: sweet potatoes, whole wheat pasta, oats | Sugary Snacks: candy, chocolate bars, ice cream |
| Water & Herbal Teas: to stay hydrated | Alcohol: beer, sugary cocktails, wine in large quantities |
Cutting Diet Plan vs Weight Loss Plan
Conventional weight loss plans are totally different from a cutting diet.
In a weight loss diet plan, there is a cutting down of calories and carbs intake to lose weight. While in the cutting diet plan, the number of calories remains high and varies from person to person. Moreover, in cutting diet plans, the intake of carbohydrates and protein is relatively much higher.
Also, weight loss plans work best in the long run as they help lose weight initially, and a sustained and regular eating pattern helps maintain the ideal weight.
On the other hand, a cutting diet plan is a short-term plan followed before the occasion to shed that extra fat and get a leaner physique that lasts 4 months.
A Quick Short Recap On Cutting Diet Plan
A cutting diet plan is a short-term intensive technique developed for fat loss while preserving muscles, which works best for bodybuilders and fitness freaks or anybody preparing for an event that has a lean body requirement.
Unlike most weight loss plans, cutting diets entails a reduction in calories along with an increase in protein to maintain muscle mass.
- What is A Cutting Diet Plan? It is designed to lose fat and tone the body with a caloric deficit and high protein intake.
- Principles Of A Cutting Diet:
- A cutting diet creates a calorie deficit of 500–1000 calories. Thus, fat loss occurs in a muscle-maintaining manner.
- High protein intake (2.2-3g per kg) is combined with balancing macronutrients, nutrient-dense foods, and hydration.
- Resistance training combined with cardio exercise and meal variety variability helps maximize fat loss. Adhere to it for 2–4 months without losing muscle, and it will be adjusted according to the observed progress.
- Cutting Diet Plan Timing & Frequency: Duration of 2-4 months–preferably before any events or competitions.
- Sample Cutting Diet Plan: The blog provides a one-day sample diet plan that supplements healthy balanced meals such as egg whites, grilled chicken, vegetables, fruits, and whey protein.
- Helpful tips:
- Choice of Carbohydrates: Include fiber-rich, low-glycemic carbs.
- Avoid Liquid Carbs: Choose water over sugary drinks.
- Hydration: Drink plenty of water to stay full and boost your metabolism.
- Meal Preparation: Plan meals to stay on track.
- Exercise: Combine cardio and resistance training to maximize fat loss.
- Recommended Foods:
- Foods To Eat: Include lean protein, vegetables, whole grains, fruits, healthy fats, and legumes.
- Foods to Avoid: Exclude high-fat meats, fried foods, refined carbs, sugary snacks, and processed foods from your diet.
- Cutting Diet vs. Weight Loss Plan: Cutting diet is a short-term fat loss plan designed to retain muscles, while a weight loss plan is mostly all about the weight loss itself.
A cutting diet is an effective method to achieve a leaner physique while maintaining muscle. You can achieve optimal results in a short period by combining a structured meal plan with exercise, proper hydration, and monitoring progress.
Fun Fact
While following a cutting diet plan it is important to do the intake of protein. And when we say protein, eggs come to mind. But usually, people discard the yolk thinking it is unhealthy but in reality, they are discarding all the important nutrients also.
Click here to know what are you missing out by not eating the yolk.
Frequently Asked Questions
What Foods Are Best For Cutting?
Lean proteins (chicken, fish, tofu), vegetables, whole grains (quinoa, oats), healthy fats (avocados, olive oil), and fruits (berries, apples) are ideal for cutting diet.
What Should My Cutting Diet Be?
Your cutting diet should focus on a calorie deficit, high protein intake (2.2-3g/kg), moderate fats, controlled carbs, and nutrient-dense, whole foods.
Can You Cut In 4 Weeks?
Yes, it’s possible to see noticeable fat loss in 4 weeks with a structured calorie deficit, high protein intake, and consistent exercise. Results depend on your starting point.
How Do I Start A Cut?
Start by calculating your daily calorie intake, reduce it by 500-1000 calories, increase protein intake, and incorporate resistance training and cardio to optimize fat loss.
Which Is The Best Cutting Diet Plan?
The best diet plan should include the balanced calories, fats, protein, and other important nutrients required for a lean body. However, consulting a proper dietitian and a trainer is recommended.
Is It Possible That You Download The Cutting Diet Plan PDF online?
Yes, it is possible. Click here to download it now.
Contact Us Today
Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable and healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!
Disclaimer
This blog was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long, happy life.
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