The Cutting Diet: Losing Fat While Keeping Muscle

Cutting is the counterpart to bulking - a deliberate period of calorie restriction to lose body fat while preserving as much muscle as possible. It's what bodybuilders do before competition, but the principles apply to anyone wanting to get leaner without losing their hard-earned muscle.

The challenge: your body doesn't distinguish between "fat you want to lose" and "muscle you want to keep." A smart cutting approach tips the balance in your favour.

The Goal: Maximise Fat Loss, Minimise Muscle Loss

Some muscle loss during a cut is almost inevitable, but it can be minimised with the right approach. Research shows that with proper nutrition and training, you can lose primarily fat while retaining most of your muscle mass.

How Much to Eat

For a sustainable cut that preserves muscle:

• Deficit: 300-500 calories below maintenance (moderate approach)
• Rate of loss: 0.5-1% of body weight per week
• Duration: 8-16 weeks typically, depending on starting point

Faster cuts are possible but come with more muscle loss. Unless you're preparing for a specific event, the moderate approach is usually wiser.

Protein: Even More Important Now

During a deficit, protein needs increase. Research suggests 2.0-2.4g/kg (or even higher for leaner individuals) helps preserve muscle during weight loss. This is higher than bulking recommendations.

Spreading protein across 4-5 meals (25-40g each) optimises muscle protein synthesis throughout the day.

Managing Hunger

Cutting means eating less, which means hunger. Strategies that help:

• High-volume, low-calorie foods - Vegetables, salads, lean proteins fill you up
• Protein at every meal - Most satiating macronutrient
• Fibre-rich foods - Slow digestion, sustained fullness
• Strategic meal timing - Eat when you're hungriest
• Stay hydrated - Thirst often masquerades as hunger

Training During a Cut

This is crucial: keep lifting heavy. Many people make the mistake of switching to high-rep, light weight during a cut. This removes the stimulus that tells your body to keep muscle.

• Maintain intensity - Keep lifting challenging weights
• Volume may decrease - Recovery is compromised in a deficit
• Prioritise compound lifts - Squats, deadlifts, presses, rows
• Cardio optional - Useful for increasing deficit, but not required

When to Cut

Cutting makes sense when:

• You've built muscle during a bulk and want to reveal it
• Body fat has crept up and you want to lean out
• Preparing for an event, holiday, or photoshoot
• You're comfortable with temporary performance decreases

Avoid cutting if you're already very lean, have an unhealthy relationship with food, or are in a high-stress period of life. Cuts are a temporary tool, not a permanent state.

After the Cut: What Next?

Don't immediately return to pre-cut eating. Your metabolism has adapted to lower intake. A "reverse diet" - gradually increasing calories over several weeks - helps restore metabolic rate while minimising fat regain.