Introduction
Cutting diet is the most popular diet in bodybuilding and fitness athletes. Usually, this cutting diet has been done before any competition and stage shows. In this cutting diet, bodybuilders and fitness athletes have a prime goal to lose as much fat as possible and maintain the muscle mass as much as they have. They try to show themselves more ripped and muscular on the stage. Moreover, Cutting a diet is not easy, and not everyone can follow the cutting diet.
What is the cutting diet?
Bodybuilders and fitness athletes have followed the cutting diet. So, In this diet, they must consume high protein, moderate fat and low carbohydrates. And They usually follow this cutting diet for 2 to 4 months, depending on their goals. In this diet, they start decreasing carbohydrates from the first week to the last week. As they reduce the carbohydrate, they also have to increase protein intake. Furthermore, Workouts and weight lifting are a must with a cutting diet. So, You need to do weightlifting to get the result because it is necessary, To get the result from this cutting diet. Thus, Weight lifting does save muscle and burns the fat cells from the body.
How to follow a cutting diet
Following a cutting diet is a challenging process, but if you follow the steps mentioned in this article, you can follow the cutting diet and get excellent results from this diet. So, make sure you are following every step. And Make a note if necessary.
Step 1.
Calculate your daily calorie intake according to age, height, weight and BMR. You can calculate your daily calorie intake very quickly. You need to search on google for a calorie calculator. Fill in all the options, whatever is present, and get your daily calorie intake. When you go through this process, you will get a number. It could be anything. That would be your daily calorie intake. Now you have to consume 500 fewer calories in your daily calorie intake. For example, your daily calorie intake is 2500, so you must consume 2000 calories daily. Further, you have to divide these calories into protein, Carbohydrates and fats.
Step 2.
Determine your protein intake. Now you have to determine your protein intake. You would need 1 gm protein per pound body weight. For example, if your weight is 160 pounds, you would need 160 gm of protein per day. 1 gm protein has four calories.
Step 3.
Determine your fat intake. And The third step is determining your fat intake per day. So, Find the overall calories, take the 15 to 20 per cent of them, and then convert them into fats in gm. For example, your daily calorie intake is 2000. Take 20 per cent of 2000 (daily calorie intake). Moreover, You would get 400 calories, and now you have to convert these 400 calories into fats in gm. 400/9 is the formula because 1 gm of fat has nine calories. You would need 44 gm of fats per day.
Step 4.
Determine your carbohydrate. This is an essential step in cutting diet. You need to give more focus to this step after separating calories. Other rest of the calories you have to convert into carbohydrates. 1 gm carb has four calories. For example, now you have left 960 calories, and if you converted this number into the carb, you would get 240. This means you would need 240 gm of carbs per day.
Step 5.
Step 5 is essential. Because weight loss depends on step 5, in this step, you have to drop 100 calories per week from carbohydrates. For example, if you are consuming 240 gm carbs in the first week, you need to eliminate 25 gm carbs (100 calories) from the second week. Follow the same process every week. After 4 to 8 weeks, you will eliminate almost all carbohydrates and get excellent weekly benefits.
Conclusion
Cutting diet is the fastest process to lose fat from your body. If you followed all steps, you would see a massive result in 2 months. Keep in mind, follow this cutting diet if you go to the GYM or planning to go. This diet will work with weight lifting.
