​What to Eat on a Cut: Foods to Include and Avoid

When it comes to cutting, what you eat plays a crucial role in achieving your goals. A cutting phase typically focuses on reducing body fat while preserving muscle mass. This means choosing the right foods is essential.

In this article, we’ll explore the best foods to include in your cutting diet, tips for meal planning, and what to avoid.

[Related Article] Bulk vs Cut: Pros, Cons, and How to Choose the Right Plan

Short Summary

• A cutting diet helps you lose body fat while maintaining muscle mass.
• Focus on Protein: Include lean meats, fish, eggs, and plant-based proteins to help preserve muscle during your cut.
• Incorporate Healthy Fats: Add sources like avocados, nuts, and olive oil for energy and overall health.
• Load Up on Veggies: Fill your plate with colorful vegetables to get essential vitamins and minerals while keeping calories low.
• Choose Complex Carbs: Opt for whole grains, legumes, and starchy vegetables for sustained energy without excess calories.
• Stay Hydrated: Drink plenty of water to support your metabolism and overall well-being while cutting.
• Common Foods to Avoid: Identify foods that can hinder your progress, such as sugary snacks, refined carbs, high-calorie beverages, deep-fried foods, and processed foods.
• Ready to Start Your Cutting Journey? Get our best cutting supplement, True Shred, to support you throughout your transformation.

What is Cutting?

Cutting is a phase in fitness focused on reducing body fat while preserving as much muscle as possible. It typically follows a bulking phase, where the goal is to build muscle and strength. 

During cutting, calorie intake is reduced, and the diet is adjusted to prioritize nutrient-dense foods that help preserve muscle while supporting fat loss.

What is a Cutting Diet?

A cutting diet is a structured eating plan designed to help you lose fat while keeping as much muscle as possible. Unlike regular dieting, a cutting diet focuses on a balance of nutrients to support both fat loss and muscle retention. 

Typically, it involves reducing your daily calorie intake to create a calorie deficit, which helps your body tap into stored fat for energy. A good cutting diet includes high-protein foods to maintain muscle, healthy fats for energy, and moderate carbs to fuel workouts.

How to Follow a Cutting Diet

Calculate Your Caloric Needs

Determine how many calories you need to maintain your current weight, then create a calorie deficit by decreasing your intake. 

A common approach is to cut 500 calories per day, which can lead to about one pound of fat loss per week.

Focus on Macronutrients

Aim for a balanced intake of macronutrients:

1- Protein

Include lean sources like chicken, fish, tofu, and legumes. Protein helps preserve muscle during weight loss. Most experts recommend consuming between 1 to 1.4 grams of protein per pound of body weight (or 2.2 to 3.0 grams per kilogram) to help preserve muscle mass while on a cutting diet.

2- Carbohydrates

Choose whole grains, fruits, and vegetables for energy and fiber. Limit refined carbs and sugars. Aim for 55–60% of your total daily calories to come from carbohydrates (or 2-5 g/kg of body weight).

3- Fats

Incorporate healthy fats from sources like avocados, nuts, and olive oil, but keep portions moderate. Experts recommend that 20–30% of your daily calories on a cutting diet should come from fat. 

Since one gram of fat provides 9 calories, if you're following a 2,000-calorie diet, you should aim to consume between 44 and 67 grams of fat each day.

Meal Timing and Frequency

The International Society of Sports Nutrition (ISSN) recommends spacing protein intake evenly throughout the day, ideally every 3–4 hours and within 2 hours after exercise. They also suggest combining protein with carbohydrates before and after workouts to enhance recovery.

The amount of protein needed after exercise can vary based on the size and timing of any meals consumed beforehand. For those focused on bodybuilding, evidence suggests aiming for 3–6 moderate meals a day, each containing at least 20 grams of protein.

Cheat Meals and Refeed Days

Many people on a cutting diet incorporate cheat meals or refeed days. Cheat meals allow for occasional indulgences, which can be especially enjoyable when dining out or celebrating special occasions. 

Refeed days, on the other hand, involve increasing carbohydrate intake to boost energy levels and improve performance. A 2017 survey found that incorporating refeed days can enhance fat loss while helping to preserve muscle mass.

Research from 2021 indicated that consuming more carbohydrates can boost levels of the fullness hormone leptin and temporarily increase your metabolism. While you might see a rise in weight after a cheat meal or refeed day, this is typically water weight that tends to drop off in the following days. 

However, it’s easy to overindulge on these days, which can hinder your weight loss progress. Moreover, such practices may support unhealthy habits, particularly for people who struggle with emotional eating.

In the context of bodybuilding, there is also a higher risk of developing muscle dysmorphia and disordered eating behaviors. Adhering to an overly strict diet without allowing for cheat meals can negatively impact your relationship with food.

Therefore, it’s advisable to collaborate with a healthcare professional, such as a registered dietitian, when planning your diet. They can help ensure that you meet your nutritional needs and avoid falling into overly restrictive eating patterns.

Other Helpful Tips for a Cutting Diet

• Plan Your Meals: Prepare meals in advance to stay on track. Include a variety of foods to ensure you get all the nutrients you need while keeping your meals enjoyable.
• Hydration: Drink plenty of water throughout the day to stay hydrated and support metabolic processes.
• Stay Consistent and Track Your Progress: Track your meals, workouts, and progress to ensure you’re on the right path and making adjustments as needed.
• Incorporate Exercise: Combine your cutting diet with a regular training routine that includes both strength training and cardio.

Best Foods for Cutting

Proteins

• Lean Meats: Chicken breast, turkey, and lean cuts of beef are excellent sources of protein that help preserve muscle mass.
• Fish: Options like salmon and tuna provide high-quality protein and healthy fats.
• Eggs: Whole eggs or egg whites are versatile and packed with protein.
• Legumes: Beans and lentils offer plant-based protein and fiber.
• Plant-Based Proteins: Lentils, chickpeas, and tofu are great for vegetarians and vegans.
• Dairy: Low-fat options like Greek yogurt and cottage cheese offer protein and calcium.

Carbohydrates

• Whole Grains: Oatmeal, brown rice, quinoa, and whole-wheat pasta provide complex carbs for sustained energy.
• Fruits: Berries, apples, and bananas can be included in moderation, especially around workouts for quick energy.
• Vegetables: Non-starchy veggies like spinach, broccoli, and bell peppers are low in calories but high in nutrients and fiber.

Fats

• Healthy Oils: Olive oil and avocado oil are great for cooking or salad dressings.
• Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds provide healthy fats and fiber.
• Avocados: A nutrient-dense fruit that offers healthy monounsaturated fats.

Snacks

• Greek Yogurt: High in protein and can be enjoyed with fruits or nuts.
• Cottage Cheese: A great snack option that is high in protein and low in fat.
• Vegetable Chips: Baked vegetable chips can be a healthier alternative to traditional snacks.
• Rice Cakes: A light snack that can be topped with nut butter or avocado.
• Protein Bars: Choose ones with minimal added sugars for a convenient option.

Foods to Avoid While Cutting

To maximize your cutting efforts, it's important to limit or avoid certain foods:

Sugary Foods

• Sweets and Candies: Items like chocolates, gummies, and pastries are high in sugar and empty calories.
• Sugary Drinks: Sodas, energy drinks, and sweetened coffees can add a lot of unnecessary calories without filling you up.
• Pastries and Desserts: Cakes, cookies, and doughnuts can quickly add extra calories.

Processed Foods

• Fast Food: Often high in unhealthy fats, sugars, and calories, making it easy to overeat.
• Chips and Snack Foods: These are typically high in calories and low in nutritional value.

Refined Carbohydrates

• White Bread and Pasta: These can spike blood sugar levels and lack fiber.
• Sugary Cereals: Many breakfast cereals contain added sugars and little nutrition.
• Pastries and Baked Goods: Often made with refined flour and sugar, they offer little nutritional value.

High-Fat Dairy Products

• Full-Fat Cheese: While nutritious, it can be calorie-dense and easy to overconsume.
• Cream and Ice Cream: High in sugar and fat, these can derail your cutting goals.

High-Fat and High-Calorie Foods

• Fried Foods: Fried items like chicken wings and onion rings are loaded with unhealthy fats and calories.
• Full-Fat Dairy Products: Opt for low-fat or fat-free options instead of whole milk, cheese, and cream.

Essential Tips for a Cutting Diet

Avoid Extreme Calorie Deficits

It’s important not to cut calories too drastically. Severe calorie restriction can stress your body, leading to physiological changes like increased cortisol levels, which is a stress hormone. 

High cortisol can cause muscle breakdown for energy, which is not ideal. Remember, your body always needs fuel—whether you’re cutting, losing weight, or building muscle, adequate nutrition is crucial for maintaining energy and overall health.

Don’t Neglect Healthy Fats

While it’s common to reduce fat intake during a cutting diet, fats are essential for hormone production, including testosterone and IGF-1, both of which help preserve muscle mass. 

Research from 2021 shows that significantly lowering fat intake can lead to a decrease in testosterone levels. However, earlier studies suggest that as long as you consume enough protein and carbohydrates, a drop in testosterone may not necessarily result in muscle loss.

Increase Your Dietary Protein Intake

A high-protein diet is effective for losing weight while maintaining muscle mass. This is due to two main reasons:

• Protein has the highest satiety value of all macronutrients, helping you feel full longer.
• Higher protein intake supports the preservation of lean muscle mass during a caloric deficit.

Spread Your Meals Throughout the Day

Eating smaller, more frequent meals can help manage hunger and provide your body with a steady supply of nutrients. This approach can keep your metabolism active and help prevent overeating.

Distribute Protein Intake Across Meals

Instead of consuming all your protein in one or two meals, aim to distribute it evenly throughout the day. This can optimize muscle protein synthesis and support muscle maintenance.

Time Your Carbohydrate Intake Around Workouts

Planning your carbohydrate consumption around your workout times can enhance performance and recovery. Consuming carbs before exercise provides energy, while post-workout carbs help replenish glycogen stores and promote muscle recovery. This strategy allows you to make the most of your workouts while still adhering to your cutting diet.

Best Cutting Supplements

1- True Shred by Hard Rock Supplements

True Shred is a cutting supplement designed to support individuals during their cutting cycles. This hybrid formula combines natural anabolics and hormone enhancers—without the use of prohormones—to help promote a lean and toned physique.

Key Benefits

• It increases muscle hardness.
• It improves lean muscle mass.
• It helps improve your strength.
• It reduces body fat.
• It improves vascularity.
• It enhances your testosterone levels.
• It helps reduce estrogen levels.
• It increases your metabolism.
• It improves your growth hormones.
• It helps increase protein synthesis.
• It boosts your endurance.

Key Ingredients

• 7-Keto DHEA
• Colostrum
• Bulbine Natalensis
• Chinese Smilax/Laxogenin
• L-Norvaline
• T2
• Androsta-3, 5-diene-7, 17-dione

Customer Reviews

 True shred works overtime

“It’s effective if you stay consistent with your routine of trying your best to lose weight and gain muscle and strength. it’s not for everybody and it takes time for it to see real results. I workout 6 to 7 days a week that’s why lol.”

-Cal

 Great cutter

“This is one of the best and strongest formulas out there. It attacks fat loss from multiple angles, with real ingredients that work.”

-Joe

 True Shred Rocks

“Love this product, good for leaning out, energy and does cut my appetite, have been using this for years, highly recommend this”

-HULKSTER

2- AlphaBuild by Olympus Labs

AlphaBuild is designed to enhance muscle-building potential while also improving the body’s ability to burn fat. This formula targets fat loss and muscle growth through several pathways, including the inhibition of Myostatin, enhancement of mitochondrial biogenesis and output, and improved energy production and exercise performance. 

Additionally, it aims to increase insulin sensitivity and amplify the signaling molecule Cyclic-Adenosine Monophosphate (cAMP).

Key Benefits

• It supports your cutting.
• It increases ATP production.
• It enhances muscle protein synthesis.
• It enhances your vascularity.
• It boosts anabolic signaling.
• It helps improve lean muscle growth.
• It increases lipolysis.
• It increases insulin sensitivity.
• It increases muscle recovery.
• It improves your strength.
• It boosts your overall performance.

Key Ingredients

• Epicatechin PhytoFUSETM
• Epicatechin
• α-Ionone
• Abscisic Acid
• Chromium Picolinate

Customer Reviews

 Alpha build

“Been using for little over a week seem to be working as advertised so fa far very happy with this supplement”

-Al P.

 Loving it so far..

“I started it last Saturday. Did chest yesterday. Massive pump. Enjoying so far, full review coming soon.”

-Josh S.

 A truly great product

“One of the best aspects of this supplement is the pump/fullness you feel almost constantly. Even without a pre workout this stands well on its own. Still have around two weeks left and I’m down 3.5 pounds with strength still increasing. If you’re hesitant on buying it just pull the trigger and do it, it’s worth it.”

-Matthew B.

3- The Muscle Sculptor by Vital Alchemy

The Muscle Sculptor is a body sculpting supplement designed to assist in fat loss and muscle building for both men and women. This supplement features a fat burner that increases metabolic rate and suppresses appetite, helping to reduce unwanted body fat and enhance muscle definition. 

Additionally, The Muscle Sculptor includes a natural anabolic compound to support muscle mass development. This combination aims to promote muscle growth while reducing fat that may obscure muscle definition.

Key Benefits

• It improves lean mass gains.
• It helps prevent muscle catabolism.
• It helps increase protein synthesis.
• It helps reduce body fat.
• It increases your energy levels.
• It increases your metabolism.
• It accelerates your muscle recovery.
• It helps improve mood and focus.
• It reduces water weight.
• It increases your strength.
• It reduces cortisol levels.

Key Ingredients

• Epicatechin
• Yohimbine HCl
• Caffeine Anhydrous
• Grains of Paradise (ParadoxineⓇ)
• Phosphatidyl Serine
• DiCaffeine Malate
• Evodia Rutaecarpa
• Citrus Aurantium
• Celery Seed Extract

Customer Reviews

 Great product

“I can see the difference using Muscle Sculptor. My abs are starting to show!! I will keep using this product!!”

-jorgeincolorado

 Works

“Worked well, kept muscle got leaner nutrition wasn't even good. Ordered two bottles will actually watch my food this time. should have great results. good pumps and increased vascularity”

-Blaine

 The muscle sculptor

“I’ve been using this supplement for a few months now and I absolutely love it. It gives me just the right energy boost and keep my metabolism in check”

-Tyler

4- AlphaRip by Olympus Labs

AlphaRip is a comprehensive formula designed to maximize muscle growth and fat loss through various powerful pathways. These include inhibiting Myostatin to promote muscle development, improving mitochondrial function for increased energy production and exercise performance, and increasing insulin sensitivity.

AlphaRip features three innovative ingredients: Ursolic Acid PhytoFUSETM, which boosts muscle building and fat loss without the usual bioavailability issues, and RipFACTOR®, a scientifically studied herbal formula shown to promote muscle growth, strength, and endurance in various human studies.

Additionally, α-Cedrene is included to improve muscle mass and strength by enhancing muscle protein synthesis as well as acting as an anti-catabolic and lipotropic agent.

Key Benefits

• It improves your body's recomposition.
• It enhances ATP production.
• It boosts muscle protein synthesis.
• It improves vascularity.
• It promotes lean muscle growth.
• It enhances lipolysis.
• It boosts your exercise performance.
• It increases your strength.
• It speeds up your muscle recovery.

Key Ingredients

• Ursolic Acid PhytoFUSETM
• RipFACTOR
• α-Cedrene

Customer Reviews

 Awesome

“Almost complete with first bottle I am loving it so far. Female trying to build or maintain in her 40's seems to be helping. Will continue to use working on changing my composition.”

-Sharon W.

 Rip

“Saw results quickly. Strength immediately went up even during a caloric deficit”

-John F.

 Rip into Summer

“So far so good, although I don't see drastic changes. I think a 2nd bottle will elevate my changes!”

-Christa W.

5- Anabolic Effect by CEL

Anabolic Effect features seven clinically researched ingredients that work together to trigger anabolic effects once absorbed into the bloodstream. These ingredients support muscle building, strength gains, improved muscle pumps, fat loss, and even enhanced libido.

Key Benefits

• It increases your lean muscle gains.
• It enhances your strength.
• It improves muscle pumps and fullness.
• It promotes fat loss.
• It helps reduce your fatigue.
• It accelerates your recovery.
• It helps improve your endurance.
• It increases your libido.
• It boosts your protein synthesis.

Key Ingredients

• Korean Mistletoe
• Eriobotrya Japonica
• Rehmannaie Radix
• Shilajit
• ActiGin
• S7®
• Astragin

Customer Reviews

 Good stuff

“Going into my 3rd week. Noticing strength gains as well as more definition. Highly recommend.”

-Bulldog

 Great stuff

“Picked up 2 bottles on sale and ran AE for 8 Weeks hands down best natural stuff .. way better then BLR vector.”

-Jay

 Best natural builder

“I ran this for 2 months with just my preworkout and was totally amazed by the results. Next plan is to stack this with CEL Mtest for another 8 Weeks.”

-John P.

Conclusion

A cutting diet aims to reduce body fat while preserving muscle mass. This is typically achieved by maintaining a calorie deficit and prioritizing protein intake while also managing carbohydrates and fats. Healthy foods play a critical role in this process, helping to ensure adequate nutrition and energy levels.

Key components of a cutting diet include lean proteins such as chicken, fish, and legumes, which support muscle retention; whole grains like brown rice and quinoa for sustained energy; and healthy fats from sources like avocados and nuts. Additionally, incorporating a wide variety of fruits and vegetables can enhance nutrient intake while keeping calorie counts low.