INTRODUCTION: CUTTING DIET PLAN

If you want to lose fat without losing your hard-earned muscles, then you need a proper cutting diet plan. Cutting means reducing the extra fat of the body while maintaining lean muscle mass – and for this, just working out is not enough, diet is equally important.

Many people mistakenly reduce calories so much during cutting that their metabolism slows down and muscles also start breaking down. That is why a smartly designed cutting diet plan which is in calorie deficit, high in protein, and also provides energy to the body – only that can give you a lean and shredded physique.

In this article, we will tell you what you should eat to get cut, how to calculate calories and macros, and how you can achieve your fat loss goals without losing muscle.

UNDERSTANDING THE CUTTING PHASE

Cutting phase means fat loss phase where you reduce your body fat but maintain muscle mass. This phase is mostly for people who were previously on bulking or maintenance and now want to make their physique more defined, lean, and shredded.

The main goal of cutting is:

• To create a calorie deficit (means you consume less calories than you burn)
• To keep protein intake high so that muscles do not break down
• To continue workouts (specially weight training) so that muscle retention is maintained

During cutting people mistakenly focus only on cardio or eat very less calories, which also leads to muscle loss. Your target should be to lose fat, but preserve your muscle mass.

That is why a structured cutting diet plan + smart training + sufficient rest is the best combo for a lean and healthy transformation.

HOW TO CALCULATE YOUR CUTTING CALORIES

If you want to start fat loss, the first step is to calculate your daily calorie requirement. The whole game of cutting revolves around calorie deficit – that is, you have to eat a little less than your maintenance calories, so that the body can use the stored fat for energy.

Step 1: Calculate Your Maintenance Calories (TDEE)

Maintenance calories means the energy (calories) that your body uses every day to maintain current weight. This is called TDEE (Total Daily Energy Expenditure).

For approximation:
Multiply your body weight (in lbs) by 14–16

Example:
If your weight is 70 kg (approx 154 lbs):
154 × 15 = 2310 calories/day (maintenance)

Step 2: Create a Calorie Deficit

For cutting, you have to take 300–500 calories less than maintenance.

Safe Deficit Range:

• Moderate Deficit: -300 calories/day (slow & steady fat loss)
• Aggressive Deficit: -500 calories/day (faster fat loss, but tough)

Example:
2310 – 500 = 1810 calories/day (your cutting calorie target)

Step 3: Don’t Go Too Low

Many people mistakenly create too much deficit (1000+ calories), which slows down metabolism, energy levels drop and muscle loss also occurs.

Pro tip:
Cutting diet plan should be sustainable – neither too low, nor too strict.

TOP FOODS TO INCLUDE IN YOUR CUTTING DIET PLAN

An effective cutting diet plan does not just mean eating fewer calories, but choosing foods that are high in nutrition, help in muscle retention, and support fat loss.

If you include the foods given below in your meals, fat loss will be easy without losing energy and muscle.

1. High-Protein Foods (must have for muscle preservation)

Protein intake is most important in the cutting phase. It prevents muscle loss and keeps metabolism active.

• Chicken breast – Lean, high-protein source
• Eggs & egg whites – Whole eggs for fats + protein, whites for pure protein
• Paneer (low-fat) – Indian vegetarian source of slow-digesting protein
• Tofu / Tempeh – best muscle-building protein for vegans
• Fish (Salmon, Tuna) – Protein + healthy omega-3s
• Greek Yogurt (low-fat) – Protein-rich + gut friendly
• Whey protein – Fast absorbing, convenient after workout

2. Complex Carbs (to provide energy, but limited quantity)

Avoid carbs completely while cutting — they provide fuel for workouts.

• Oats – Slow digestion, keeps you full
• Brown rice / Quinoa – Energy + fiber + minerals
• Sweet potato – Low GI, perfect carb source for cutting
• Whole wheat roti – Controlled portion + fiber
• Fruits (Banana, Apple, Berries) – Natural sugar + antioxidants

Pro Tip: Consume carbs mostly before workout for better performance & muscle recovery.

3. Healthy Fats (essential for hormonal balance and satiety)

Fats should not be avoided. They also play an important role in cutting, specially in regulating hormones.

• Avocados – Good fats + fiber
• Almonds / Walnuts – Brain-friendly fats, crunchy snack
• Chia seeds / Flax seeds – Omega-3 + fiber
• Peanut Butter (natural) – Great taste, but use in moderation
• Olive oil – best option for Cooking

4. Fiber-Rich Vegetables (Low calorie + high volume = fat loss hack)

Fiber and volume-rich foods make you feel full without adding much calories.

• Broccoli – Superfood with fiber & vitamins
• Spinach / Kale – Iron + magnesium + satiety
• Cucumber / Zucchini – High water content
• Bell peppers – Crunch + antioxidants
• Cabbage / Cauliflower – Digestion-friendly & filling

Pro Tip: Add at least 1 cup green veggies to every meal.

5. Low-Calorie Drinks

• Black Coffee – Boosts metabolism, zero calories
• Green Tea – Antioxidants + fat-burning benefits
• Lemon water – Detox feel + hydration
• Coconut water – Natural electrolytes (limit in cutting)
• Plain Water – The most underrated fat-burning tool

SAMPLE CUTTING DIET PLAN (FULL DAY)

(Approx. 1800–2000 calories)
Goal: Fat Loss + Muscle Retention

Option 1: Non-Vegetarian Cutting Diet Plan

Meal	Timing	Food	Description
Meal 1 (Breakfast)	8:00 AM	3 Egg Whites + 1 Whole Egg, 1 Multigrain Toast, Black Coffee	High-protein + good fats
Meal 2 (Snack)	11:00 AM	1 Apple + 10 Almonds	Fiber + good fats
Meal 3 (Lunch)	1:30 PM	150g Grilled Chicken + 1 cup Brown Rice + Boiled Veggies	Lean protein + complex carbs
Meal 4 (Pre-Workout)	4:00 PM	1 Banana + Black Coffee	Natural energy booster
Meal 5 (Post-Workout)	6:30 PM	1 Scoop Whey Protein + Water	Fast-digesting protein
Meal 6 (Dinner)	8:00 PM	Paneer Bhurji (100g) + Cucumber Salad	Protein-rich + low-carb
Before Bed (Optional)	10:00 PM	1 Cup Warm Milk (Low Fat)	Casein protein for overnight recovery

Option 2: Vegetarian Cutting Diet Plan

Meal	Timing	Food	Description
Meal 1 (Breakfast)	8:00 AM	Oats (30g) + 1 tsp Peanut Butter + Chia Seeds	High fiber + good fats
Meal 2 (Snack)	11:00 AM	1 Orange + 6 Walnuts	Antioxidants + Omega-3
Meal 3 (Lunch)	1:30 PM	100g Paneer (low-fat) + 1 Multigrain Roti + Sauteed Veggies	Protein + complex carbs
Meal 4 (Pre-Workout)	4:00 PM	1 Banana or Dates + Black Coffee	Quick digesting carbs
Meal 5 (Post-Workout)	6:30 PM	1 Scoop Plant-Based Protein + Water	Muscle recovery
Meal 6 (Dinner)	8:00 PM	Moong Dal Chilla (2) + Mint Chutney	Light + protein-rich
Before Bed (Optional)	10:00 PM	1 Cup Warm Haldi Milk (Low Fat)	Calming + light protein dose

CUTTING DIET SUPPLEMENT GUIDE

Here are some safe, effective, and easily available supplements that can help during cutting:

1. Whey Protein

• Fast-digesting, perfect for muscle repair
• Helps you hit daily protein goal without extra calories
• Use post-workout or breakfast

When to take: Post workout / breakfast
Why: Lean muscle retention + satiety

2. Multivitamins

• Calorie deficit can lead to micronutrient deficiency.
• Multivitamins provide overall health support.

When to take: After breakfast
Why: Immunity + energy support

3. Omega-3 (Fish Oil)

• Reduces inflammation
• Useful for joint health & fat metabolism

When to take: Anytime with meal
Why: Recovery + heart health

4. Green Tea Extract

• Natural fat-burning properties (mild thermogenic)
• Caffeine + antioxidants

When to take: Mid-morning or evening
Why: Appetite control + energy boost

5. Creatine Monohydrate (Optional)

• Helpful for muscle strength and recovery
• Due to water retention, few logs should be avoided in cutting, but it’s safe.

When to take: Post workout
Why: Performance + strength support

6. Caffeine / Black Coffee

• natural energy booster
• Supports fat burning (short-term)

When to take: Pre-workout
Why: Improved workout performance

MISTAKES TO AVOID WHILE CUTTING

The goal of cutting is to lose fat without losing muscle. But many people make some common mistakes in this phase, which slows down their progress, or their body starts feeling weak.

Here are some of the most common mistakes that you should avoid while cutting:

1. Too Much Calorie Deficit

• Taking too few calories does not make fat loss fast – instead it leads to muscle loss, fatigue and slowing down metabolism.
• Fix: Keep a moderate deficit: 300–500 calories/day.

2. Low Protein Intake

• If your protein intake is low during cutting, muscles start breaking down.
• Fix: Take 1.6–2.2g protein per kg body weight daily.

3. Skipping Strength Training

• Doing only cardio and avoiding weights is a big mistake. This leads to loss of muscle along with fat.
• Fix: Continue strength training 3–5 days/week.

4. Overdoing Cardio

• Cardio is important, but excessive cardio can lead to muscle loss and fatigue.
• Fix: 20–30 minutes of cardio 3–4 times is enough.

5. Not Tracking Food Intake

• Estimating calories from eyes does not work in cutting.
• Fix: Use calorie tracker apps (MyFitnessPal, HealthifyMe).

6. Lack of Sleep & High Stress

• Sleep and stress have a direct connection with fat loss.
• Fix: Take 7–8 hours of proper sleep and do stress management (meditation, walking, etc.)

7. No Cheat Control

• Taking cheat meal every weekend can slow down fat loss.
• Fix: Keep cheat meals planned (1 meal/week max) or refeed scientifically.

8. Not Staying Hydrated

• Drinking less water slows down metabolism and increases cravings.
• Fix: Make sure to take 3–4 litres of water daily.

9. Relying Too Much on Fat Burners

• Supplements do not work magic, and fat burners are useless without proper diet.
• Fix: Focus on whole food diet + training.

10. Expecting Fast Results

• Patience is most important in cutting. It is unrealistic to expect drastic changes every week.
• Fix: Aim for 0.5–1 kg fat loss per week. Slow = sustainable.

FINAL THOUGHTS ON CUTTING DIET PLAN

If you want a lean, defined and muscular body without losing your hard-earned muscle, a smartly designed cutting diet plan is your biggest weapon. Simply eating less or doing excessive cardio is not the solution — real results come when you are in a calorie deficit, eat a high-protein diet, and continue strength training.

The cutting process is slow and disciplined, but if you choose the right foods, use supplements smartly, and avoid common mistakes — you can definitely become a shredded, healthy and fit version of yourself.

Just remember: Consistency > Intensity.
Cutting is a marathon, not a sprint.

READ MORE:

• Top 10 Pre Workout Snack Ideas for Energy and Performance |
• Top 10 Easy High Protein Breakfast Recipes You Need to Try
• 10 Best Foods You Should Eat Post Workout For Faster Recovery : Best Foods To Add In Your Diet |

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