There are so many myths out there about cutting diets, or diets designed for you to shred maximum fat. In fact, a “cutting diet” refers to the special nutrition you’ll need to attain a body with low fat reserves by doing several things, including reducing your caloric intake. The organisation of your diet will assist you in cutting fat and increasing nutrition, and then satisfying the needs of your body.
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The essence of the cutting diet is not just about getting rid of extra pounds or kilos, but the burning of the body’s fat deposits. In this case, your result will be the lean muscle mass you’ve seen all over Instagram.
Whereas a low-calorie diet will burn not only the fat but also muscle mass, which is not acceptable during the cutting diet. Muscle mass should remain – but excess fat should reduce. It is possible to keep the muscle mass and at the same time to reduce from excess fat? Yes.
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How should you eat during a cutting diet?
Organisation is essential during a cutting diet. Steer away from fatty and sweet food for weight loss, and then you’ll find that the strategy for the cutting diet will be easier, as your body adjusts. During a cutting diet, you should calculate your calories and ration of fats, proteins, and carbohydrates – and factor these in carefully.
The calories in your diet should not be greater than about 15-20% from your usual nutritional needs – don’t fall into the trap of thinking that you’ll need too much food. Fasting will not allow you to keep the muscle mass you need to. The number of carbohydrates you’ll be aiming for is reduced during your “rest days” and this number will remain the same throughout your plan. It is important to note that working out without the correct amount of calorific energy can lead to the loss of muscle mass. You don’t want that!
Often, the cutting diet is thought of as a low-carbohydrate diet but this doesn’t need to be the case! You can still enjoy your carbs. Having said that, the use of high-protein products will help you to reduce fat deposits because of the devastation of your glycogen reserves. However, in some cases, the muscles will lose size. Because of this, excess of carbohydrates might be identified as the reason for the water retention in your body; this could form new fat deposits.
Excess liquid prevents the full and round appearance of the muscles – and because of this, you should drink potions from different herbs such as mint, chamomile, nettle, fennel, and hibiscus. It will reduce swelling, and help your body to look lean and muscular.
Glycemic index of carbohydrates
You need to know the glycemic index of the carbohydrates products you’re eating in order to objectively evaluate them. The high glycemic index belongs to the fast carbohydrates in your diet. You should eat them only in the morning and before a workout as the energy source. Not all slow carbohydrates (those that have a low glycemic index) will be good for you during a cutting diet. Oats, wheat, and white rice will be on the “treats only” list since they have the property of causing potential swelling.
By the way, it is important not to eat nuts and dairy products for the same reason. You should have such carbohydrates as groats, buckwheat, quinoa and other cereals which are long-cooked on a slow fire. Don’t forget to add vegetables to your diet.
Protein during a cutting diet
If carbohydrates play the role of the energy source in nutrition during a cutting diet, then proteins should support and keep the muscle mass. The norm of an athlete is 1,5-2 grams per kilogram of lean muscle mass. Moreover, eating too much protein will not accelerate the effects of the cutting diet. It will cause disproportion and might even lead to disorders with kidneys.
Which cutting diet should you try?
These points above are just a sample of ideas to get you started. Remember to do your own research, be sensible and check any facts with your doctor, health professional or nutritionist. There are a million great cutting diets online, so search far and wide and find one that resonates with you. Please let me know your results below in the comments!