It is important to know that a diet should only be followed under the supervision of a qualified member of a sports team or a medical professional. The diet is not intended to be used over a long period of time to achieve and maintain weight loss.
A cutting diet uses strict measures to create a calorie deficit for fat loss while encouraging muscle retention. Losing body fat while maintaining muscle requires consistently pursuing precise nutritional goals over weeks, Dr. Dhurandhar notes.
While there is no ideal length of time to follow a weight loss diet, some studies show that dieting for at least two to four months produces better weight loss than dieting with a shorter, more aggressive time frame.
A study of athletes trying to make weight for a specific competition found that MMA athletes lose an average of 7% of their weight in the 72 hours before an official weigh-in.
While there are countless ways to lose weight, a weight-loss diet may include the following strategies, Singer says:
- Significant restriction of calorie intake in the diet
- Hydration manipulation techniques such as sauna use
- Manipulating the stomach contents
Calorie restriction
A successful cut is all about cutting calories. Weight-loss athletes, or others on a cutting diet, need to consume fewer calories than needed to maintain their current body weight, Dr. Peacock explains.
While the degree of calorie restriction during a cut varies from person to person and can depend on factors such as the duration and goal of the cut, age, gender, body weight or physical activity status, Paradis recommends restricting calories enough to lose just under 1% of your body weight per week, or a deficit of approximately 500 calories per day.
Starting a cutting diet should be done gradually, slowly reducing your calorie intake rather than making a sudden, drastic reduction, adds Matthew Landry, Ph.D., a dietitian and assistant professor of public health and disease prevention at the University of California, Irvine. "This helps the body adapt and reduces the risk of muscle loss," he explains.
Hydration and manipulation of gastric contents
Hydration manipulation techniques, such as water loading followed by dehydration, sauna use and sodium reduction, are used to lose water weight, Dr. Peacock explains. These techniques are used by weight class athletes for rapid weight loss in the days leading up to competition.
Some athletes attempt to manipulate their stomach contents to also manipulate weight before weigh-ins to qualify for competition. "Manipulating stomach contents may include reducing fiber intake for several days prior to weigh-ins, or choosing lighter, higher-calorie foods," Singer adds.
Hydration and gastric manipulation should only be performed under the supervision of a sports medicine physician or sports dietitian and are intended for weight class athletes, and not for general fitness enthusiasts or the general population.
In general, "for most people, a weight loss diet is not recommended unless they are under the guidance of a registered dietitian or certified sports nutritionist," Dr. Landry explains.
What foods should I eat during a cut?
All foods fit into a cutting diet, especially if they fall within your daily calorie goals, experts note. Still, certain types of foods with certain macronutrients should be prioritized when attempting a cutting diet to preserve muscle mass during a state of strict calorie restriction.
"It's important for people to focus less on 'what to eliminate,'" suggests Antonio Miranda, Ph.D., a Texas-based dietitian and health consultant. "Rather, we should focus on what we can add to our daily routine." Protein at every meal, filling fats, and non-starchy vegetables are staples of an elimination diet, he adds.
Lean proteins
To maintain muscle mass and prevent muscle from being used for energy during a muscle-losing diet, it is important to eat more protein.
Maintaining calories while selecting nutrient-dense, high-quality protein choices is ideal. Protein options for a weight loss diet can include a variety of lean sources, such as:
- Chicken fillet
- Turkey
- Fish such as salmon, tuna, cod or tilapia
- Eggs
- Pork tenderloin
- Ground beef entrecote
- Dairy products, including Greek yogurt, cottage cheese and milk
- Soy
"In many cases, people can use protein shakes between meals to meet their higher daily needs in a lower calorie source," Singer adds.
For athletes following a cutting program, recommended protein intakes range from 1.8 to 2.7 grams of protein per kilogram of body weight per day to maintain muscle mass, explains Charlotte Griffith, Ph.D., a registered dietitian and researcher at the University of Texas at Austin.
Research suggests you should aim for about 0.40 to 0.55 grams of protein per kilogram of body weight per meal, divided into four meals per day. For a 150-pound person, that's about 27 to 38 grams of protein per meal.
Healthy fats
Fat is the most caloric macronutrient to focus on during a cut, as it can easily contribute extra calories to your daily goals without adding much bulk to your meals. But fat is still essential to include in your eating plan, as it's crucial for hormone regulation, among other bodily functions.
In fact, very low-fat diets can lower testosterone levels, which may impact muscle preservation, says Dr. Griffith. She recommends moderate fat intake (15% to 30% of total daily calories) during a cut.
Dr. Griffith and Dr. Miranda emphasize the importance of whole food, heart-healthy sources of dietary fat during weight loss, such as:
- Nuts such as pistachios, walnuts, almonds or peanuts
- Seeds such as chia seeds or linseed
- Olive oil
- Avocados
- Fatty fish such as salmon
Portion control of heart-healthy fats is important so that you stay within your calorie goals for the day. "Understand that just because something is a heart-healthy fat does not mean it is low in calories," Paradis notes.
Dr. Dhurandhar advises measuring added fats like oil and butter, and also watching out for very fatty foods like fried foods, fatty meats or pizza.
Carbohydrates
Carbohydrates may need to be reduced on an individual basis, but should not be eliminated from a carbohydrate restriction diet.
Eating carbohydrates during a cut is beneficial for maintaining performance and replenishing muscle energy stores, but should be adjusted based on activity levels, Dr. Griffith says. This can range from 4 to 7 grams of carbohydrates per kilogram of body weight per day.
Eating whole, high-fiber foods that are high in volume but lower in calories can help you feel full while still reaching your goals, Paradis explains. This includes foods like fruits, vegetables, legumes, and complex carbohydrates like brown rice, quinoa, or oats.
Try to eat smaller meals with carbohydrates more often to stabilize energy levels, especially during intense exercise.
'Cheat Meals' and 'Refeed Days': What They Are and How to Do Them
"Calorie deficits can be challenging for the body, both from a physiological and psychological perspective," Dr. Landry explains. "Cheat meals" and "refeed days" often serve as a break when someone has been sticking to their stricter cutting diet, he adds.
A cheat meal refers to taking a mental break from your routine to eat whatever you feel like eating at that moment, Paradis adds. Cheat meals can be planned to allow for some flexibility in food choices when participating in social situations with family or friends.
A refeed typically refers to a higher calorie meal or day, with an emphasis on higher carbohydrate intake. The goal is to mentally and physically recharge after a restricted diet, Paradis adds.
"In (MMA) fighters, we call these 'tank days,' where carbohydrate intake is significantly increased to replenish glycogen stores, boost metabolism and prevent fatigue. This typically occurs every 10 days," Dr. Peacock said.
Paradis explains that you can cheat or refeed as often as you want. "If you weigh yourself a few times a week and track it, you can see if it's hurting your progress or not."
Treating cheat meals as free rein, however, can significantly slow fat loss, Dr. Dhurandhar explains. "It's important that even cheat meals are carefully planned to stay within your calorie-cutting goals," she adds.