Cutting, often referred to as a shredding phase, is a diet and training approach designed to reduce body fat while maintaining lean muscle mass. Bodybuilders and fitness enthusiasts often use a cutting diet after a bulking phase to achieve a leaner physique. The key cutting principle is achieving a calorie deficit-burning more calories than you consume.
Understanding the Basics of a Cutting Diet
A cutting diet aims to help someone lose fat and maintain muscle. People use a cutting diet in combination with lifting weights. Weightlifting helps them maintain their muscle mass while they cut calories.
Bulking vs. Cutting
Bodybuilders usually go through a bulking phase before a cutting diet. Bulking allows a high-calorie, protein-rich diet with intense weightlifting to “bulk up” a person and increase muscle mass. During this phase, it is crucial to consume more calories than the body needs to maintain its weight, to use these excess calories to build new muscle. Nutrition and fitness professionals call this creating a “caloric surplus.” Bulking up usually results in a person gaining some weight from fat as well as muscle. The cutting phase aims to eliminate the fat gained during the bulking phase while retaining as much muscle mass as possible.
Duration and Individual Needs
Competitive bodybuilders typically follow a cutting diet for 2-4 months. A person can decide the duration of a cutting diet according to their individual needs, but it is not a long-term diet.
Calculating Your Calorie Needs for a Cutting Diet
To achieve weight loss, a person needs to use more energy than they consume. Nutrition and fitness experts call this creating a “caloric deficit.” A person should first work out how many calories they need according to their sex, age, and size, then determine their calories per day to lose weight. During the cutting period, a person’s body mass decreases, and their metabolism adapts. They need to adjust the number of calories they consume to account for this.
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Determining Your Total Daily Energy Expenditure (TDEE)
The number of calories you need depends on many factors, including physical activity, gender, age, weight loss goals, and overall health. It’s important to estimate how many calories your body requires to both maintain and lose weight when determining your needs. To calculate your overall calories needs, it’s necessary to calculate the total number of calories you typically burn in a day, which is known as your total daily energy expenditure (TDEE). The easiest way to determine your TDEE is by using an online calculator or the Mifflin-St. Jeor equation, a formula in which you plug in your height, weight and age.
Here is the Mifflin-St. Jeor equation for both men and women:
- Males: Calories per day = 10x(weight in kg) + 6.25x(height in cm) - 5x(age) + 5
- Females: Calories per day = 10x(weight in kg) + 6.25x(height in cm) - 5x(age) - 161
To calculate your TDEE, the answer from the Mifflin. St. Jeor equation is then multiplied by a number corresponding to your level of activity, known as an activity factor.
There are five different levels of activity:
- Sedentary: x 1.2 (sedentary individuals who perform little to no exercise)
- Lightly active: x 1.375 (light exercise fewer than 3 days per week)
- Moderately active: x 1.55 (moderate exercise most days of the week)
- Very active: x 1.725 (hard exercise every day)
- Extra active: x 1.9 (strenuous exercise 2 or more times per day)
Creating a Calorie Deficit
After determining your TDEE by multiplying the answer from the Mifflin. St-Jeor equation with the correct activity factor, calories can be adjusted depending on your weight loss goals.
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While weight loss is much more complex than the “calories in, calories out” way of thinking, generally speaking, a calorie deficit needs to be created to lose body fat. Typically, a reduction of 500 calories per day is suggested to lose 1 pound (450 grams) per week. Rather than setting an unrealistic goal, aim for slow, consistent weight loss of 1-2 pounds (0.5-1 kg) per week. However, since weight loss differs drastically from person to person, it’s important to not get discouraged if you aren’t losing weight as quickly as expected.
Bumping up physical activity, spending less time sitting, reducing out added sugars and focusing on whole foods should help expedite weight loss and help you stay on track.
Macronutrient Recommendations for a Cutting Diet
Below is a summary of dietary recommendations that people can use in a cutting diet. The suggestions are primarily from a 2014 review analyzing preparations for bodybuilding contests. It is important to note that dietary needs may vary from person to person.
- Weekly weight loss: 0.5 to 1% of body weight.
- Protein: 2.3-3.1 grams per kilogram (kg) of fat-free mass.
- Fat: 15-30% of total calories.
- Carbohydrates: 55-60% of total calories, or the remaining amount of calories after someone has calculated their protein and fat.
Meal Timing and Frequency
The ISSN also recommend eating protein with carbohydrates before exercise, after exercise, or both. The amount of protein that someone requires after a workout can depend on the size and timing of any meals they eat beforehand. Specifically for bodybuilding, evidence suggests that meal frequency should be moderate with 3-6 meals a day, each with at least 20 grams of protein.
Cheat Meals and Refeed Days
Some people choose to have cheat days or refeed days on a cutting diet. Cheat days allow a person to have occasional indulgences, which could be helpful, for instance, when eating out. Refeed days involve eating more carbohydrates to increase energy and performance. A 2017 survey suggests that people can achieve better fat loss and muscle retention with refeed days. People should plan any cheat or refeed days into their diet carefully to continue eating a healthful diet and working towards their goals.
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Foods to Include in Your Cutting Diet Food List
When attempting to lose weight and adopt better eating habits, it’s important to choose mostly minimally processed, whole foods. Sports nutrition guidelines recommend a nutritionally, complete, balanced diet. A person should eat a varied diet to ensure they receive essential vitamins and minerals from food. As well as supporting general health and well-being, essential nutrients are critical for energy and recovery.
Though it’s perfectly healthy to have a treat now and then, the majority of your diet should be made up of the following foods:
- Lean Proteins:
- Lean meat and poultry: chicken, turkey, beef, bison, lamb, etc.
- Fish and shellfish: sea bass, salmon, cod, clams, shrimp, sardines, trout, oysters, etc.
- Eggs: whole eggs are more nutrient dense than egg whites (limit whole eggs to 2-3 per day, but egg whites can be consumed more freely)
- Plant-based protein sources: tofu, tempeh, plant-based protein powders
- Cottage cheese: Choose varieties that align with your fat and calorie goals.
- Complex Carbohydrates:
- Starchy vegetables: potatoes, peas, sweet potatoes, plantains, butternut squash, etc.
- Whole grains: oats, brown rice, farro, quinoa, bulgur, barley, millet, etc.
- Legumes: chickpeas, kidney beans, lentils, black beans and more
- Healthy Fats:
- Avocados, olive oil, unsweetened coconut, avocado oil, etc.
- Seeds, nuts and nut butters: almonds, macadamia nuts, pumpkin seeds, walnuts, sunflower seeds, natural peanut butter, almond butter and tahini
- Dairy & Alternatives:
- Dairy products: plain yogurt, kefir, and cheese
- Unsweetened plant-based milks: coconut, almond, cashew and hemp milk
- Fruits and Vegetables:
- Non-starchy vegetables: kale, arugula, spinach, broccoli, cauliflower, peppers, mushrooms, asparagus, tomatoes, etc.
- Fruits: berries, apples, pears, citrus fruits, melon, grapes, bananas, etc.
- Flavor Enhancers:
- Seasonings: turmeric, garlic, oregano, rosemary, chili pepper, black pepper, salt, etc.
- Condiments: Apple cider vinegar, salsa, lemon juice, garlic powder, etc.
- Beverages:
- Non-calorie beverages: Water, sparkling water, coffee, green tea, etc.
Be sure to eat plenty of fiber-rich foods and quality sources of protein at each meal. Research shows that both high-fiber and high-protein diets are effective at promoting fat loss.
Superfoods for Cutting
- Salmon: Rich in omega-3 fatty acids and protein.
- Legumes: High-protein black beans, chickpeas, and kidney beans.
- Hot Peppers: Contain capsaicin, which may help boost metabolism.
- Broccoli: A member of the cruciferous vegetable family.
- Lentils: Packed with iron, magnesium, and potassium.
- Berries: Low in calories and high in fiber.
Foods to Limit or Avoid on a Cutting Diet
Highly processed foods and added sugar should be kept to a minimum in any healthy weight loss plan. Limiting the following foods can help you lose weight and improve your overall health.
- Fast food: chicken nuggets, fries, pizza, hot dogs etc.
- Refined carbs: white bread, sugary cereals, white pasta, bagels, crackers, corn chips, etc.
- Added sugars: sugary snack bars, candy, baked goods, candy, table sugar, agave, etc.
- Fried foods: potato chips, deep-fried foods, doughnuts, mozzarella sticks, etc.
- Diet and low-fat foods: diet bars, low-fat ice cream, low-fat chips, diet frozen meals, low-calorie candies, etc.
- Sweetened beverages: soda, fruit juice, energy drinks, flavored milks, sweetened coffee drinks, etc.
Although enjoying a favorite food or beverage every now and then won’t hurt your weight loss goals, indulging regularly might.
Sample 1,500-Calorie Cutting Diet Menu
Here is a nutritious, one-week 1,500-calorie sample menu. The meals can be adapted to fit any dietary preference, including vegetarians and those eating gluten-free. The following meals are around 500 calories each:
Monday
- Breakfast - Egg and avocado toast: 2 eggs with 1 tablespoon (14 grams) cooking oil, 1 slice of Ezekiel toast, 1/2 avocado
- Lunch - Salad with grilled chicken: 2 cups (60 grams) of spinach, 4 ounces (112 grams) of grilled chicken, 1/2 cup (80 grams) of chickpeas, 1/2 cup (55 grams) of shredded carrots, 1 ounce (28 grams) of goat cheese, 1 tablespoon Balsamic vinaigrette
- Dinner - Cod with quinoa and broccoli: 5 ounces (140 grams) of baked cod, 1 tablespoon (15 ml) of olive oil, 3/4 cup (128 grams) of quinoa, 1 cups (160 grams) of roasted broccoli
Tuesday
- Breakfast - Healthy yogurt bowl: 1 cup (245 grams) of full-fat plain yogurt, 1 cup (150 grams) of raspberries, 2 tablespoons (28 grams) of sliced almonds, 2 tablespoons (28 grams) of chia seeds
- Lunch - Mozzarella wrap: 2 ounces (46 grams) of fresh mozzarella, 1 cup (140 grams) of sweet red peppers, 2 slices of tomato, 2 tablespoons (15 grams) of pesto, 1 small, whole-grain wrap
- Dinner - Salmon with veggies: 1 medium sweet potato (114 grams), 1 teaspoon (5 grams) of butter, 4 ounces (112 grams) of wild-caught salmon, 2 cup (176 grams) of roasted Brussels sprouts
Wednesday
- Breakfast - Oatmeal: 1/2 cup (40 grams) of raw oats cooked in 1 cup (240 ml) of unsweetened almond milk, 1 cup (125 grams) of sliced apple, 1/2 teaspoon of cinnamon, 2 tablespoons (32 grams) of natural peanut butter
- Lunch - Veggie and hummus wrap: 1 small whole-grain wrap, 2 tablespoons (32 grams) of hummus, 1/2 avocado, 2 slices of tomato, 1 cup (20 grams) of fresh arugula, 1 ounce (28 grams) of muenster cheese
- Dinner - Chili: 3 ounces (84 grams) of ground turkey, 1/2 cup (120 grams) of black beans, 1/2 cup (120 grams) of kidney beans, 1 cup (224 grams) of crushed tomatoes
Thursday
- Breakfast - Peanut butter and banana toast with eggs: 2 fried eggs, 1 slice of Ezekiel toast, 2 tablespoons (32 grams) of natural peanut butter, 1/2 sliced banana
- Lunch - On-the-go sushi: 1 cucumber and avocado sushi roll made with brown rice, 1 vegetable roll with brown rice, 2 pieces of salmon sashimi and a green salad
- Dinner - Black bean burger: 1 cup (240 grams) of black beans, 1 egg, Chopped onion, Chopped garlic, 1 tablespoon (14 grams) of breadcrumbs, 2 cups (40 grams) of mixed greens, 1 ounce (28 grams) of feta cheese
Friday
- Breakfast - Breakfast smoothie: 1 scoop of pea protein powder, 1 cup (151 grams) of frozen blackberries, 1 cup (240 ml) of refrigerated coconut milk, 1/2 banana, 1 tablespoon (16 grams) of cashew butter, 1 tablespoon (14 grams) of hemp seeds
- Lunch - Kale salad with grilled chicken: 2 cups (40 grams) of kale, 4 ounces (112 grams) of grilled chicken, 1/2 cup (100 grams) of lentils, 1/2 cup (55 grams) of shredded carrots, 1 cup (139 grams) of cherry tomatoes, 1 ounce (28 grams) of goat cheese, Balsamic vinaigrette
- Dinner - Shrimp fajitas: 4 ounces (112 grams) of grilled shrimp, 2 cups (278 grams) of onions and peppers sauteed in 1 teaspoon (5 ml) of olive oil, 2 small corn tortillas, 1 tablespoon of full-fat sour cream, 1 ounce (28 grams) of shredded cheese
Saturday
- Breakfast - Oatmeal: 1/2 cup (40 grams) of raw oats cooked in 1 cup (240 ml) unsweetened almond milk, 1 cup (123 grams) of blueberries, 1/2 teaspoon of cinnamon, 2 tablespoons (32 grams) of natural almond butter
- Lunch - Tuna salad: 5 ounces (140 grams) of canned tuna, 1 tablespoon (16 grams) of mayo, 1/2 cup (60 grams) chopped celery, 2 cups (40 grams) of mixed greens, 1/2 sliced avocado, 1/2 cup (31 grams) of sliced green apple
- Dinner - Chicken with veggies: 5 ounces (140 grams) of baked chicken, 1 cup (205 grams) of roasted butternut squash cooked in 1 tablespoon (15 ml) of olive oil, 1 cups (160 grams) roasted broccoli
Sunday
- Breakfast - Omelet: 2 eggs, 1 ounce (28 grams) of cheddar cheese, 1 cup (20 grams) of spinach cooked in 1 teaspoon (5 ml) of avocado oil, 1/2 cup (100 grams) of sautéed sweet potatoes
- Lunch - On-the-go Chipotle: 1 Chipotle burrito bowl made with romaine lettuce, chicken, brown rice, 1/2 serving of guacamole and fresh salsa
- Dinner - Pasta with pesto and beans: 1 cup (140 grams) of brown-rice pasta or whole-wheat pasta, 1 tablespoon (14 grams) of pesto, 1/2 cup (120 grams) of cannellini beans, 1 cup (20 grams) of spinach, 1 cup (139 grams) of cherry tomatoes, 1 tablespoon (5 grams) of grated parmesan cheese
Additional Tips for a Successful Cutting Diet
While sticking to a 1,500-calorie diet may certainly spark weight loss, there are several other ways to ensure that you meet your weight loss goals in a healthy, sustainable way.
- Be Aware of Your Calorie Intake: An easy way to make sure you are staying under your calorie needs is to use a food journal or calorie tracking app.
- Eat Whole Foods: Any healthy meal plan should revolve around whole, minimally processed foods.
- Be More Active: Even though it’s possible to lose weight by just cutting calories, adding exercise into your routine not only promotes weight loss but improves overall health.
- Don’t Obsess Over Your Weight: Rely less on the scale and try out different methods to track fat loss, such as taking measurements of your thighs, hips, belly, chest and upper arms.
Metabolism-Boosting Foods
- Fish (salmon, tuna, sardines and mackerel): Rich in omega-3 fatty acids and protein.
- Legumes: High-protein black bean, chickpeas and kidney beans.
- Hot peppers: Contain capsaicin, which increases your body’s internal temperature which temporarily helps you burn more calories.
- Broccoli:
- Lentils: They are a great plant protein and fiber source with 8 grams of each.
- Berries:, such as blueberries and strawberries, are low in calories and high in fiber.
- Water: can suppress your appetite and maybe boost your metabolism for a short amount of time.
Food Pairings for Weight Loss
- Avocado and Dark Leafy Greens: Make your spinach or kale salad more filling by topping it with avocado.
- Chicken and Cayenne Pepper: Spice up chicken breasts with a rub or sauce made with cayenne pepper to boost calorie burn.
- Oatmeal and Walnuts: Add walnuts to oatmeal for extra fiber, protein, and crunch.
- Eggs, Black Beans, and Peppers: Start your day with this protein-packed scramble for a filling and satisfying breakfast.
- Bean and Vegetable Soup: Add a broth-based vegetable soup to your lunch or dinner and stir in beans for more protein and fiber.
- Steak and Broccoli: Pair beef with broccoli for a meal rich in protein, iron, and vitamin C.
- Green Tea and Lemon: Brew some green tea and add a squeeze of lemon to help your body absorb the antioxidants.
- Salmon and Sweet Potato: Serve salmon with a baked sweet potato for a filling yet light meal.
- Yogurt and Raspberries: Top vitamin D-fortified yogurt with raspberries for sweetness and fiber.
- Mushrooms and Ground Beef: Swap at least 50% of the meat for chopped or ground mushrooms in burgers.
- Olive Oil and Cauliflower: Drizzle chopped cauliflower with olive oil and roast it for a flavorful and diet-friendly dish.
- Pistachios and an Apple: Snack on pistachios and an apple for protein, healthy fats, and fiber.
- Fish, Whole-Wheat Tortilla, and Salsa: Make fish tacos with white fish, a whole-wheat tortilla, and salsa.
- Dark Chocolate and Almonds: Indulge in dark chocolate and almonds for a sweet treat that won't derail your diet.
Supplements to Support Your Cutting Diet
- Green Tea Leaf Extract: Rich in antioxidants and contains organic compounds like caffeine and EGCG.
- ThermoShred: Contains Citrus Aurantium (Bitter Orange) and supports sustainable energy.
- L-Theanine: Works synergistically with caffeine to help your body use the stimulatory effects of caffeine productively.
- Alpha Lipoic Acid (ALA): Promotes the burning of fat into energy, reduces food intake, and boosts metabolism.
- OptiNOs: Improves endurance, recovery, and muscle building.
- Whey+ Superior Absorption: Contains 26G of protein, less than a gram of fat, and no carbs.
- Whey Protein Isolate: Formulated to be everyone’s choice for pure, clean, fast-digesting whey protein isolate.