{"id":64728,"date":"2024-09-07T10:24:53","date_gmt":"2024-09-07T10:24:53","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=64728"},"modified":"2024-11-07T12:38:21","modified_gmt":"2024-11-07T12:38:21","slug":"cutting-diet","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/cutting-diet\/","title":{"rendered":"The Cutting Diet Guide: What to Eat and What to Avoid"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/cutting-diet\/#What_Is_The_Best_Cutting_Diet\" >What Is The Best Cutting Diet?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/cutting-diet\/#You_Must_Be_In_a_Calorie_Deficit\" >You Must Be In a Calorie Deficit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/cutting-diet\/#You_Must_Retain_As_Much_Muscle_Mass_As_Possible\" >You Must Retain As Much Muscle Mass As Possible<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/cutting-diet\/#You_Should_Feel_Satiated\" >You Should Feel Satiated<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/cutting-diet\/#You_Must_Have_Enough_Energy_To_Power_Through_Workouts\" >You Must Have Enough Energy To Power Through Workouts<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/cutting-diet\/#How_To_Cut_Properly\" >How To Cut Properly?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/cutting-diet\/#Step_1_Calculate_Your_Calorie_Deficit\" >Step 1: Calculate Your Calorie Deficit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/cutting-diet\/#Step_2_Plan_Your_Meals\" >Step 2: Plan Your Meals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/cutting-diet\/#Step_3_Prep_Your_Food\" >Step 3: Prep Your Food<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/cutting-diet\/#Step_4_Track_Your_Progress\" >Step 4: Track Your Progress<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/cutting-diet\/#What_Foods_To_Eat_on_a_Cutting_Diet\" >What Foods To Eat on a Cutting Diet?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/cutting-diet\/#Lean_Proteins\" >Lean Proteins<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/cutting-diet\/#Complex_Carbohydrates\" >Complex Carbohydrates<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/cutting-diet\/#Healthy_Fats\" >Healthy Fats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/cutting-diet\/#Fiber\" >Fiber<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/cutting-diet\/#What_To_Avoid_on_a_Cutting_Diet\" >What To Avoid on a Cutting Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/cutting-diet\/#Should_I_Be_Hungry_on_a_Cutting_Diet\" >Should I Be Hungry on a Cutting Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/cutting-diet\/#Do_I_Lose_Muscle_When_Cutting\" >Do I Lose Muscle When Cutting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/cutting-diet\/#How_Long_Should_a_Cutting_Diet_Be\" >How Long Should a Cutting Diet Be?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/cutting-diet\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/cutting-diet\/#How_Many_Calories_To_Cut_on_a_Cutting_Diet\" >How Many Calories To Cut on a Cutting Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/cutting-diet\/#How_To_Cut_In_4_Weeks\" >How To Cut In 4 Weeks?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/cutting-diet\/#Is_2000_Calories_Too_Much_for_Cutting\" >Is 2000 Calories Too Much for Cutting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/cutting-diet\/#How_To_Burn_1000_Calories_a_Day\" >How To Burn 1000 Calories a Day?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/cutting-diet\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The cutting diet refers to a specific type of diet that is designed to help individuals lose body fat while maintaining muscle mass. It typically involves a calorie deficit, which means consuming fewer calories than you burn in a day. This leads to weight loss and a leaner physique (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/cutting-diet\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). It&#8217;s not a particular diet plan, but rather a general concept that is applied to <a href=\"https:\/\/betterme.world\/articles\/different-types-of-diets\/\">different types of diets<\/a>.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=cutting_diet\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bodybuilders and athletes often use the cutting diet to prepare for competitions or events, but it can also be beneficial for anyone looking to shed excess body fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The cutting diet isn&#8217;t just about restricting calories, it&#8217;s also about making smart food choices. This guide provides you with a list of foods to include in your cutting diet and those to avoid.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Best_Cutting_Diet\"><\/span><b>What Is The Best Cutting Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best cutting diet is one that provides enough energy and nutrients for your body to function properly, while still promoting fat loss. It should also be sustainable, meaning that you can follow it long-term without feeling deprived or restricted.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While there isn&#8217;t a one-size-fits-all approach to the cutting diet, there are some general goals which when met, can help you achieve the best results.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"You_Must_Be_In_a_Calorie_Deficit\"><\/span><b>You Must Be In a Calorie Deficit<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A calorie deficit is the holy grail of the cutting diet, or any weight loss endeavor. It&#8217;s when you consume fewer calories than your body needs to maintain its current weight. This forces your body to use its stored fat as fuel, resulting in weight loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To create a calorie deficit, you can either reduce your food intake or increase your physical activity. However, it&#8217;s important to find a balance and not restrict yourself too much or over-exercise, as this can lead to negative effects to both your physical and mental health.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"You_Must_Retain_As_Much_Muscle_Mass_As_Possible\"><\/span><b>You Must Retain As Much Muscle Mass As Possible<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the biggest challenges with weight loss is maintaining muscle mass. When in a calorie deficit, your body targets stored fat. In the process, especially if your diet is not properly planned, it can also break down muscle tissue for energy (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To prevent this from happening, you need to consume enough protein and engage in resistance training exercises. Protein helps with muscle repair and growth, while resistance training stimulates muscle maintenance and growth (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"You_Should_Feel_Satiated\"><\/span><b>You Should Feel Satiated<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Satiety refers to the feeling of fullness or satisfaction after a meal. When following a cutting diet, it&#8217;s crucial to choose foods that are nutrient-dense and filling, so you don&#8217;t feel tempted to overeat (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0924224414002386\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cutting can be as much a mental challenge as it is a physical one, and feeling satisfied after meals can help you stick to your diet plan without falling off track.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"You_Must_Have_Enough_Energy_To_Power_Through_Workouts\"><\/span><b>You Must Have Enough Energy To Power Through Workouts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A diet for cutting body fat can sometimes make you feel tired or low on energy, due to the calorie deficit. You must make sure that your body still has enough fuel to power through your workouts (<\/span><a href=\"https:\/\/www.acefitness.org\/continuing-education\/prosource\/special-nutrition-issue-2016\/5959\/optimal-fuel-strategies-for-performance\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember, you need to workout not just to maintain a calorie deficit, but also to retain muscle mass and stay healthy.<\/span><\/p>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=cutting_diet\">stay on track<\/a> and hold yourself accountable!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Cut_Properly\"><\/span><b>How To Cut Properly?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To cut properly, determine your ideal calorie deficit, plan your meals, prep your food, and track your progress. Remember to be patient and consistent with your diet plan. Here are some tips to help you cut properly:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_1_Calculate_Your_Calorie_Deficit\"><\/span><b>Step 1: Calculate Your Calorie Deficit<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To determine your calorie deficit, first, calculate your maintenance calories, which is the number of calories you need to maintain your current weight. Then subtract 10-20% from that number to create a moderate deficit.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, if your maintenance calories are 2,000 per day, a 10-20% deficit would mean consuming between 1,600-1,800 calories per day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Calculating your maintenance calories can be as simple as tracking what you eat for a few days and taking an average. Alternatively, there are also online calculators that can help you estimate this number.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Note that you should not eat under a certain amount of calories, no matter the deficit calculation. Women should not reduce their daily calorie goal to lower than 1,200 calories, and men should not reduce their daily calorie goal to lower than 1,500. If your calculation is lower than this, increase your calories to those limits and increase the time expected to reach your goal (<\/span><a href=\"https:\/\/www.dietaryguidelines.gov\/resources\/2020-2025-dietary-guidelines-online-materials\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_2_Plan_Your_Meals\"><\/span><b>Step 2: Plan Your Meals<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Once you have your calorie deficit, it&#8217;s time to plan your meals. Focus on incorporating nutrient-dense foods such as lean proteins, complex carbohydrates, and healthy fats.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Protein should make up about 30% of your total calories, while carbs and fats each account for about 35%. Don&#8217;t be afraid to add in some treats or higher-calorie foods in moderation to prevent feeling deprived.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Note; a <a href=\"https:\/\/betterme.world\/articles\/cutting-diet-plan\/\">cutting diet plan<\/a> for a male and female varies due to differences in body composition, metabolism, and activity levels. It&#8217;s important to tailor your plan accordingly.<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=cutting_diet\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/1.png\" alt=\"cutting diet\" \/><\/a><\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_3_Prep_Your_Food\"><\/span><b>Step 3: Prep Your Food<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Meal prepping and planning is a crucial step in any successful cutting diet plan. It involves preparing meals and snacks for the week ahead, making it easier to stick to your calorie goals and make healthy food choices (<\/span><a href=\"https:\/\/ijbnpa.biomedcentral.com\/articles\/10.1186\/s12966-017-0461-7\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Choose one day per week to set aside time for grocery shopping and meal prep. This could mean cooking large batches of protein, chopping vegetables, or portioning out snacks for easy grab-and-go options throughout the week.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There&#8217;s no wrong or right way to meal prep, as long as it works for your lifestyle and helps you stay on track with your cutting diet.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_4_Track_Your_Progress\"><\/span><b>Step 4: Track Your Progress<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Tracking your progress is essential to be sure you&#8217;re on the right path towards achieving your goals. This can include weighing yourself regularly and taking measurements of different body parts to see changes in body composition.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s also helpful to keep a food diary or use an app to track your meals and snacks. This will provide insight into how many calories you&#8217;re consuming and help identify any potential areas for improvement.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This <\/span><a href=\"https:\/\/betterme.world\/articles\/bodybuilding-12-week-cutting-diet-plan\/\"><b>Bodybuilding 12 Week Cutting Diet Plan <\/b><\/a><span style=\"font-weight: 400;\">has more detailed steps and tips for cutting properly.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Foods_To_Eat_on_a_Cutting_Diet\"><\/span><b>What Foods To Eat on a Cutting Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Your cutting meal plan should include whole, unprocessed foods that are nutrient-dense and filling. Here are some examples of foods to include in your cutting diet:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lean_Proteins\"><\/span><b>Lean Proteins<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Proteins are the building blocks of muscle (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). When you&#8217;re cutting, maintaining muscle mass is key, and adequate protein intake helps you achieve that.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aim to consume about 1.0 to 1.6 grams of protein per pound of body weight (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26797090\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). This will fuel muscle repair and growth while keeping you satiated.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some protein powerhouses:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chicken breast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turkey<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Salmon<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Greek yogurt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cottage cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tofu<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lentils<\/span><\/li>\n<\/ul>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/weight-loss-smoothies\/\"><i>24 Weight Loss Smoothies, 2 Diet Plans, and 5 Belly Fat Smoothie Secrets<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Complex_Carbohydrates\"><\/span><b>Complex Carbohydrates<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Carbohydrates often get a bad rap, but they&#8217;re your body&#8217;s primary energy source (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4727532\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Especially important on workout days, they help you push through those grueling sessions.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stick to complex carbs \u2013 they&#8217;re digested slowly, providing a steady source of energy (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/nutrition-basics\/carbohydrates\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). They&#8217;re rich in fiber, which can increase satiety (<\/span><a href=\"https:\/\/academic.oup.com\/nutritionreviews\/article\/67\/4\/188\/1901012?login=false\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aim for carbs to make up around 35% of your total calorie intake.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consider these carbs:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quinoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brown rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sweet potatoes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grain bread<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruits (like berries and apples)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegetables (especially leafy greens and cruciferous ones)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beans<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Healthy_Fats\"><\/span><b>Healthy Fats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Healthy fats keep your hormones balanced and your brain sharp (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2161831322006810\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). They also contribute to feeling full. You&#8217;ll want fats to account for about 30-35% of your daily caloric intake. Keep in mind, though, fats are calorie-dense, so portion control is crucial.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stock up on these healthy fats:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avocados<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts (like almonds and walnuts)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seeds (chia, flax, pumpkin)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fatty fish (like salmon and mackerel)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nut butters<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Coconut oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dark chocolate<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=cutting_diet\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/2-4-1.png\" alt=\"cutting diet\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fiber\"><\/span><b>Fiber<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fiber isn&#8217;t exactly a food group but is crucial when cutting. It keeps your digestive system humming and makes you feel full longer (<\/span><a href=\"https:\/\/academic.oup.com\/nutritionreviews\/article\/67\/4\/188\/1901012?login=false\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). Fiber naturally comes with carbohydrates, especially in fruits, vegetables, and whole grains, so ensure they&#8217;re part of your routine.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Women should aim for about 25 grams a day and men around 38 grams (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26514720\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Always think of fiber-rich options like:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Berries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Apples<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Broccoli<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brussels sprouts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spinach<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lentils<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chia seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Close-textured bread<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beans<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_To_Avoid_on_a_Cutting_Diet\"><\/span><b>What To Avoid on a Cutting Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">On a cutting diet, avoid foods that have a low satiety index and are calorie-dense. These include processed foods, sugary drinks, and high-fat snacks.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some specific foods to steer clear of:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Soda<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Energy drinks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chips<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cookies<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Candy<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fried foods (like french fries)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pastries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">White bread<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Also, be mindful of portion sizes. Just because a food is considered healthy doesn&#8217;t mean you can eat unlimited amounts without affecting your calorie deficit. Remember to track your intake and stay within your daily limit to see results.<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=cutting_diet\">start using the BetterMe: Health Coaching app<\/a> and overhaul your entire life!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Should_I_Be_Hungry_on_a_Cutting_Diet\"><\/span><b>Should I Be Hungry on a Cutting Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A degree of hunger is normal when cutting, but it shouldn&#8217;t be overwhelming or constant. Feeling slightly hungry before a meal is a positive sign that you&#8217;re eating below your maintenance calories. This gives your body the chance to tap into fat stores for energy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you find yourself constantly starving and cravings are out of control, it may indicate that your calorie deficit is too steep or your meals lack satiating nutrients.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If this happens, try increasing your calorie intake by 100-200 calories per day and see how your body responds. It may take some trial and error to find the right balance for your individual needs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The surest way to know if you&#8217;re on track is to track your progress and make adjustments as needed. If your meals are well-balanced and nutritious, you should be able to stick to your cutting diet without feeling deprived or excessively hungry.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_I_Lose_Muscle_When_Cutting\"><\/span><b>Do I Lose Muscle When Cutting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Losing some muscle mass is inevitable when cutting, as it&#8217;s difficult to retain all your hard-earned gains while in a calorie deficit. However, with proper nutrition and training, the loss can be minimal.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aim to maintain your strength during workouts and continue lifting heavy weights to signal to your body that you still need that muscle mass. Adequate protein intake and regular resistance training will also help preserve lean body mass (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2161831322006810\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember, the goal of cutting is not just weight loss but mainly fat loss. Losing too much muscle may hinder your progress towards achieving a lean and toned physique.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Should_a_Cutting_Diet_Be\"><\/span><b>How Long Should a Cutting Diet Be?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A cutting diet should be followed for a specific period, typically 8-12 weeks. This time frame allows your body to adapt to the caloric deficit and see significant changes in body composition. We often underestimate how much body fat we have to lose, so it&#8217;s better to take a slow and steady approach rather than rushing the process.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A cutting diet for bodybuilding competition may be followed by a more extended period, but it&#8217;s crucial to work with a coach or dietitian to ensure proper nutrient intake and avoid any negative effects on health and performance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, give yourself enough time between cutting phases to maintain your results and let your hormones and metabolism recover. After completing a cutting diet, it&#8217;s recommended to spend at least 4-6 weeks eating maintenance calories before starting another cutting phase.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bodybuilders often go into a bulking phase after cutting, where they increase their calorie intake to build muscle and strength (<\/span><a href=\"https:\/\/www.issaonline.com\/blog\/post\/bodybuilding-nutrition-what-to-eat-for-bulking\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). This cyclical approach allows for continuous progress while avoiding the negative effects of long-term calorie restriction.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/healthy-thanksgiving-desserts\/\"><i>Healthy Thanksgiving Desserts: How To Maintain Your Diet This Festive Season<\/i><\/a><i><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=cutting_diet\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/4-4-2.png\" alt=\"cutting diet\" \/><\/a><\/i><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_Many_Calories_To_Cut_on_a_Cutting_Diet\"><\/span><strong>How Many Calories To Cut on a Cutting Diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Experts recommend starting with a calorie deficit of 10-20% from your maintenance calories . For example, if your daily caloric needs are 2,000 calories to maintain weight, aim for a deficit of 200-400 calories per day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it&#8217;s essential to track your progress and adjust accordingly. If you&#8217;re not seeing any changes after a reasonable period, try decreasing your calorie intake slightly. On the other hand, if you&#8217;re losing weight too quickly or feeling excessively hungry, increase your calorie intake.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_To_Cut_In_4_Weeks\"><\/span><strong>How To Cut In 4 Weeks?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Cutting in 4 weeks may give you quick results, but it&#8217;s not recommended for long-term success. A more sustainable approach is to aim for a weight loss of 1-2 pounds per week, which would be equivalent to a calorie deficit of 500-1000 calories per day (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/calorie-counting-made-easy\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you have an event or special occasion coming up and need to cut in a short period, here are some tips:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on whole, nutrient-dense foods<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Limit processed and high-calorie foods like sugary snacks and drinks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase your water intake to stay hydrated and reduce cravings<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incorporate strength training to preserve muscle mass<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Track your progress and make adjustments as needed<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Remember to consult with a healthcare professional before making any significant changes to your diet or exercise routine. Quick weight loss methods may have negative effects on your health, and it&#8217;s essential to prioritize your overall well-being.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_2000_Calories_Too_Much_for_Cutting\"><\/span><strong>Is 2000 Calories Too Much for Cutting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">2000 calories may be too much or too little for cutting, depending on your individual needs and activity level. It&#8217;s best to calculate your maintenance calorie needs based on age, gender, height, weight, and activity level. From there, aim to create a deficit of 10-20% for safe and sustainable weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it&#8217;s not just about the number of calories but also the quality of food you&#8217;re consuming. A diet high in nutrient-dense foods will provide more satiety and help maintain muscle mass compared to a diet high in processed foods with the same calorie intake.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_To_Burn_1000_Calories_a_Day\"><\/span><strong>How To Burn 1000 Calories a Day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Burning 1000 calories a day may seem like a lot, and it&#8217;s not recommended to aim for this every day. A more realistic goal would be to aim for a 500-1000 calorie deficit per day. This can be achieved through a combination of exercise and diet changes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some ideas for burning 1000 calories in a day:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Running or jogging for an hour (approx. 600-800 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High-intensity interval training (<a href=\"https:\/\/betterme.world\/articles\/calisthenics-vs-hiit\/\">HIIT<\/a>) session (approx. 400-500 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Biking or swimming for an hour (approx. 500-600 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engaging in physically demanding chores or activities throughout the day<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As exercise alone may not be enough to create a 1000 calorie deficit, it&#8217;s essential to also make healthy food choices and reduce your caloric intake.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out this detailed <\/span><a href=\"https:\/\/betterme.world\/articles\/cutting-workout-plan\/\"><b>Cutting Workout Plan<\/b><\/a><span style=\"font-weight: 400;\">, to help support your cutting diet plan for weight loss.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=cutting_diet\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While cutting requires dedication and discipline, following these guidelines and tracking your progress can help you reach your goals. Remember to focus on nutrient-dense whole foods, track your intake, and adjust as needed to find the right balance for your body. Although some hunger and muscle loss may occur, with the right approach, you can achieve a leaner, healthier physique.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The cutting diet refers to a specific type of diet that is designed to help individuals lose body fat while maintaining muscle mass. It typically involves a calorie deficit, which means consuming fewer calories than you burn in a day. This leads to weight loss and a leaner physique (1). It&#8217;s not a particular diet [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":64807,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67],"tags":[],"coauthors":[117,218],"class_list":["post-64728","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Cutting Diet Guide: What to Eat and What to Avoid - BetterMe<\/title>\n<meta name=\"description\" content=\"A \u2605 CUTTING DIET \u27a4 is typically followed for 8-12 weeks to achieve fat loss and maintain muscle mass. Learn how many calories to cut, how long the diet should last, and other frequently asked questions about cutting in this comprehensive guide.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Cutting Diet Guide: What to Eat and What to Avoid\" \/>\n<meta property=\"og:description\" content=\"A \u2605 CUTTING DIET \u27a4 is typically followed for 8-12 weeks to achieve fat loss and maintain muscle mass. Learn how many calories to cut, how long the diet should last, and other frequently asked questions about cutting in this comprehensive guide.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/cutting-diet\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-11-07T12:38:21+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/shutterstock_2264382951-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia, Kelsey Butler, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia, Kelsey Butler, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/cutting-diet\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/cutting-diet\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/a24596edd8ab326c44f35242039f07f1\"},\"headline\":\"The Cutting Diet Guide: What to Eat and What to Avoid\",\"dateModified\":\"2024-11-07T12:38:21+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/cutting-diet\/\"},\"wordCount\":2160,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/cutting-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/shutterstock_2264382951-scaled.jpg\",\"articleSection\":[\"Diets\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The cutting diet refers to a specific type of diet that is designed to help individuals lose body fat while maintaining muscle mass. It typically involves a calorie deficit, which means consuming fewer calories than you burn in a day. This leads to weight loss and a leaner physique (<\/span><a href=\\\"https:\/\/www.medicalnewstoday.com\/articles\/cutting-diet\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). It's not a particular diet plan, but rather a general concept that is applied to <a href=\\\"https:\/\/betterme.world\/articles\/different-types-of-diets\/\\\">different types of diets<\/a>.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Bodybuilders and athletes often use the cutting diet to prepare for competitions or events, but it can also be beneficial for anyone looking to shed excess body fat.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The cutting diet isn't just about restricting calories, it's also about making smart food choices. This guide provides you with a list of foods to include in your cutting diet and those to avoid.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is The Best Cutting Diet?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The best cutting diet is one that provides enough energy and nutrients for your body to function properly, while still promoting fat loss. It should also be sustainable, meaning that you can follow it long-term without feeling deprived or restricted.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">While there isn't a one-size-fits-all approach to the cutting diet, there are some general goals which when met, can help you achieve the best results.<\/span>\\r\\n<h3 style=\\\"text-align: center;\\\"><b>You Must Be In a Calorie Deficit<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">A calorie deficit is the holy grail of the cutting diet, or any weight loss endeavor. It's when you consume fewer calories than your body needs to maintain its current weight. This forces you ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/cutting-diet\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/cutting-diet\/\",\"name\":\"The Cutting Diet Guide: What to Eat and What to Avoid - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/cutting-diet\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/cutting-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/shutterstock_2264382951-scaled.jpg\",\"dateModified\":\"2024-11-07T12:38:21+00:00\",\"description\":\"A \u2605 CUTTING DIET \u27a4 is typically followed for 8-12 weeks to achieve fat loss and maintain muscle mass. 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The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/zindzygracia58517578\"],\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/zindzygracia\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"The Cutting Diet Guide: What to Eat and What to Avoid - BetterMe","description":"A \u2605 CUTTING DIET \u27a4 is typically followed for 8-12 weeks to achieve fat loss and maintain muscle mass. Learn how many calories to cut, how long the diet should last, and other frequently asked questions about cutting in this comprehensive guide.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"The Cutting Diet Guide: What to Eat and What to Avoid","og_description":"A \u2605 CUTTING DIET \u27a4 is typically followed for 8-12 weeks to achieve fat loss and maintain muscle mass. Learn how many calories to cut, how long the diet should last, and other frequently asked questions about cutting in this comprehensive guide.","og_url":"https:\/\/dev.betterme.world\/articles\/cutting-diet\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-11-07T12:38:21+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/shutterstock_2264382951-scaled.jpg","type":"image\/jpeg"}],"author":"ZindzyGracia, Kelsey Butler, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia, Kelsey Butler, RD","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/cutting-diet\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/cutting-diet\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/a24596edd8ab326c44f35242039f07f1"},"headline":"The Cutting Diet Guide: What to Eat and What to Avoid","dateModified":"2024-11-07T12:38:21+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/cutting-diet\/"},"wordCount":2160,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/cutting-diet\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/shutterstock_2264382951-scaled.jpg","articleSection":["Diets"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">The cutting diet refers to a specific type of diet that is designed to help individuals lose body fat while maintaining muscle mass. It typically involves a calorie deficit, which means consuming fewer calories than you burn in a day. This leads to weight loss and a leaner physique (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/cutting-diet\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). It's not a particular diet plan, but rather a general concept that is applied to <a href=\"https:\/\/betterme.world\/articles\/different-types-of-diets\/\">different types of diets<\/a>.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Bodybuilders and athletes often use the cutting diet to prepare for competitions or events, but it can also be beneficial for anyone looking to shed excess body fat.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The cutting diet isn't just about restricting calories, it's also about making smart food choices. This guide provides you with a list of foods to include in your cutting diet and those to avoid.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is The Best Cutting Diet?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The best cutting diet is one that provides enough energy and nutrients for your body to function properly, while still promoting fat loss. It should also be sustainable, meaning that you can follow it long-term without feeling deprived or restricted.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">While there isn't a one-size-fits-all approach to the cutting diet, there are some general goals which when met, can help you achieve the best results.<\/span>\r\n<h3 style=\"text-align: center;\"><b>You Must Be In a Calorie Deficit<\/b><\/h3>\r\n<span style=\"font-weight: 400;\">A calorie deficit is the holy grail of the cutting diet, or any weight loss endeavor. It's when you consume fewer calories than your body needs to maintain its current weight. 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