How to Lose Weight Fast: The Cutting Diet
Losing weight is a common desire among many, with a number of different strategies being available to help those pursuing this goal achieve it. The most important and impactful factor that influences people’s ability to lose weight is their diet. In fitness and more specifically weightlifting, the process of losing weight (or losing fat) is referred to as cutting, yet this process of “cutting” involves similar diets to those used by all types of athletes, and more generally people just trying to lose weight.
Calorie deficit: The result of burning more calories through physical activity and metabolic processes than the number of calories consumed through food and beverages.
Macronutrient balance: Achieving a balanced macronutrient intake during weight loss involves careful consideration of protein, carbohydrates, and fats to support overall health and optimize fat loss.
Prioritizing the consumption of whole foods is integral to achieving a balanced and nourishing diet. Whole foods, in their minimally processed and natural state, provide essential nutrients, fiber, and satiety, promoting a sustainable approach to shedding excess weight.
In this article we’ll discuss the basic parameters of the cutting diet, while also giving you ideas for easy snacks that you can try to help you embark on an efficient and enjoyable weight loss journey.
Calorie Deficit
The calorie deficit is a fundamental concept in weight loss, emphasizing the balance between energy intake and expenditure. It occurs when the calories burned through basal metabolic rate, physical activity, and other bodily functions exceed the calories consumed through food and beverages. Creating a modest calorie deficit, often in the range of 500 to 1,000 calories per day, is a common approach for gradual and sustainable weight loss, aiming for about 1 to 2 pounds lost per week.
How to engage in a calorie deficit
Determine maintenance calories: Calculate your baseline daily caloric needs, considering factors like age, gender, weight, activity level, and metabolic rate. This is quite a simple process and can be easily carried out through the use of the calculator linked here which we highly recommend.
Set a reasonable deficit: Aim for a calorie deficit that is sustainable and conducive to long-term success. A deficit of 500 to 1,000 calories per day is often recommended, leading to a weekly weight loss of 1 to 2 pounds, considered a healthy and achievable goal.
Macronutrient balance: Ensure a well-rounded distribution of macronutrients in your diet. Protein is particularly important during weight loss as it helps preserve lean muscle mass. Aim for 1.2 to 2.2 grams of protein per kilogram of body weight. Carbohydrates provide energy, especially for physical activities. Healthy fats are essential for various bodily functions, including hormone production and nutrient absorption.
Sub-factors to consider
Individual adherence and consistency: The ability to consistently adhere to a calorie deficit plays a crucial role in its success. This involves maintaining discipline and making sustainable lifestyle changes over time.
Nutrient-dense food choices: The quality of the calories consumed is as important as the quantity. Opting for nutrient-dense whole foods provides essential vitamins, minerals, and fibre while promoting a feeling of fullness.
Regular monitoring and adjustments: Regularly monitoring progress through methods such as weight tracking, body measurements, and reflective assessments is essential.
A study on this topic
A study conducted by the National Institute of Health stated that “Evidence shows that an energy deficit is the most important factor for weight loss, but metabolic adaptations to decrease energy intake can also lead to reduced energy expenditure. Therefore, long-term strategies for inducing an energy deficit are needed. If traditional low-calorie diet programs do not work or when there is a need for significant weight loss, a VLCD (very low calorie diets) and meal replacement diets can be useful options.”
Balancing Macronutrients
Macronutrient balance in weight loss refers to the appropriate distribution of proteins, carbohydrates, and fats in one's diet to support healthy and sustainable fat loss while preserving muscle mass. The basic premise of weight-loss diets is that decreasing carbohydrate and fat intake, while maintaining a reasonably high protein intake, is optimal for losing fat while maintaining muscle mass (given the subject is engaged in a caloric deficit).
How to ensure your diet involves balanced macronutrients
Adequate protein intake: Protein is crucial for muscle preservation and satiety during weight loss. Ensure sufficient protein intake, typically between 1.2 to 2.2 grams per kilogram of body weight, through sources like lean meats, fish, eggs, legumes, and plant-based protein options.
Balanced carbohydrate consumption: Carbohydrates are the body's primary energy source, especially important for those engaged in physical activities. Emphasize complex carbohydrates from whole foods like fruits, vegetables, and whole grains. Adjust carbohydrate intake based on activity levels and individual preferences.
Healthy fat incorporation: Healthy fats are essential for overall health, hormone production, and nutrient absorption. Include sources of healthy fats, such as avocados, nuts, seeds, and olive oil, while being mindful of portion sizes to control overall calorie intake. Aim for a balanced distribution of fats within the recommended range of 20-35% of total daily calories.
Sub-factors to consider
Activity level and expenditure: Adjust macronutrient ratios based on energy needs, which are influenced by factors like physical activity, exercise intensity, and overall energy expenditure. For example, athletes or those with higher activity levels may require more carbohydrates for energy.
Metabolic rate and body composition: Consider individual metabolic rates and body composition when determining macronutrient needs. Individuals with higher muscle mass may benefit from increased protein intake, while those with specific metabolic conditions may need personalized adjustments to their carbohydrate and fat intake.
Timing and distribution of macronutrients: Evaluate the timing of macronutrient intake, especially around workouts. Consuming a combination of protein and carbohydrates before and after exercise can optimize energy levels, support muscle recovery, and enhance overall performance.
A study on this topic
Despite conflicting opinions, the intricate specificities around macronutrient balance in weight loss diets are less important than generally perceived. As long as the three main macronutrients of carbohydrates, protein, and fats all occupy a reasonable proportion of a diet, it’s found to almost always lead to success. Here’s a study from Healthline backing this up.
“In a one-year study, researchers randomized over 600 overweight people to a low-fat or low carb diet. During the first two months of the study, the low-fat diet group consumed 20 grams of fat per day, while the low-carb group consumed 20 grams of carbs per day. After two months, people in both groups began adding either fats or carbs back into their diet until they reached the lowest level of intake, they believed they could maintain. While neither group had to consume a certain number of calories, both groups reduced their intake by an average of 500–600 calories a day. At the end of the study, the low-fat diet group lost 11.7 pounds (5.3 kg) compared to the low-carb group, which lost 13.2 pounds (6 kg) — a mere difference of 1.5 pounds (0.7 kg) over the course of a year. In another study 645 overweight people were randomly assigned to a diet that differed in proportions of fat (40% vs 20%), carbs (35% vs 65%) and protein (25% vs 15%). Regardless of the macronutrient ratio, all diets were equally successful in promoting similar amounts of weight loss over the course of two years”
Ensure you’re participating in daily physical activity to succeed in losing weight
Consumption of Whole-foods
Whole Food Consumption in Weight Loss involves prioritizing unprocessed, nutrient-dense foods to support a healthy and sustainable approach to shedding excess weight while ensuring adequate nutrition.
Emphasis on nutrient-dense choices: Prioritize foods that are rich in essential nutrients per calorie, such as fruits, vegetables, lean proteins, whole grains, and healthy fats. Plan meals around a variety of whole foods to ensure a diverse intake of vitamins, minerals, and antioxidants. Opt for colorful fruits and vegetables, lean sources of protein, and whole grains to maximize nutritional benefits.
Portion control and mindful eating: Practice portion control by being mindful of serving sizes and eating in response to hunger and fullness cues. Listen to your body's signals and savor each bite. Choose whole foods that contribute to a feeling of fullness, such as those high in fiber and protein. Avoid distractions while eating to enhance awareness of portion sizes.
Minimization of processed foods: Reduce the intake of processed and refined foods that often contain added sugars, preservatives, and unhealthy fats. Read food labels to identify and limit processed ingredients. Focus on whole, single-ingredient foods and prepare meals at home using fresh, whole ingredients. Choose snacks like nuts, fruits, or yogurt instead of heavily processed alternatives.
Sub-factors to consider
Fiber content: Whole foods, especially fruits, vegetables, whole grains, and legumes, are high in dietary fiber. Adequate fiber intake is associated with improved digestive health, enhanced satiety, and better weight management.
Long-term sustainability: Whole food diets are generally sustainable over the long term due to their emphasis on real, unprocessed foods.
Natural flavor and culinary pleasure: Whole foods often have rich, natural flavors, contributing to a more enjoyable eating experience. The culinary versatility of whole foods allows for a wide range of delicious and satisfying meal options.
A study on this topic
This Healthline study proves the success of a whole foods plant-based diet. This diet isn’t great for weightlifters, being catered towards those purely trying to lose weight, as opposed to maintaining muscle mass.
“A review of 12 studies that included more than 1,100 people found that those assigned to plant-based diets lost significantly more weight — about 4.5 pounds (lbs), or 2 kilograms (kg), over an average of 18 weeks — than those assigned to non-vegetarian diets. Adopting a healthy plant-based eating pattern may also help keep weight off in the long run. A study in 65 people with overweight or obesity found that those assigned to a WFPB diet lost significantly more weight than the control group and were able to sustain that weight loss of 25 lbs (11.5 kg) over a 1-year follow-up period. However, it’s unclear whether the control group received nutrition advice or made any changes to their diet. Regardless, simply cutting out the processed foods that aren’t allowed on a whole foods plant-based diet like soda, candy, fast food, and refined grains is a powerful weight loss tool itself.”
Best Snacks for Weight Loss
Greek Yogurt Parfait:
Non-fat Greek yogurt
Mixed berries (blueberries, strawberries)
Honey or chia seeds
Calories: 150-200 (15-20g protein, 20-25g carbohydrates, 0-3g fat)
Vegetable Sticks with Hummus:
Carrot and cucumber sticks
Hummus
Calories: 100-150 (3-5g protein, 15-20g carbohydrates, 6-8g fat)
Apple Slices with Almond Butter:
Medium apple, sliced
Almond butter
Calories: 200-250 (4-6g protein, 25-30g carbohydrates, 10-15g fat)
Hard-Boiled Eggs:
Large hard-boiled eggs
Salt and pepper to taste
Calories: 140-160 (12-14g protein, 1-2g carbohydrates, 9-11g fat)
Cottage Cheese with Pineapple:
Low-fat cottage cheese
Fresh pineapple chunks
Calories: 120-150 (15-20g protein, 15-20g carbohydrates, 1-2g fat)
To Conclude
Weight Loss is a long and difficult journey, but by considering each of the factors discussed in this article, it can be done as efficiently and effectively as possible. Directing focus towards ensuring you’re engaged in a calorie deficit, balancing your macronutrients, and ingesting a variety of whole foods will allow your weight loss journey to be as easy and enjoyable as possible. We hope this article has provided you with the information you need to succeed in your future fitness endeavours.
Citations
Kim, J.Y. (2020). Optimal diet strategies for weight loss and weight loss maintenance. Journal of Obesity & Metabolic Syndrome, [online] 30(1). doi:https://doi.org/10.7570/jomes20065
Van, G. (2018). The Best Macronutrient Ratio for Weight Loss. [online] Healthline. Available at: https://www.healthline.com/nutrition/best-macronutrient-ratio#calories-vs-macros
Kubala, J. (2018). Whole-Foods, Plant-Based Diet: A Detailed Beginner’s Guide. [online] Healthline. Available at: https://www.healthline.com/nutrition/plant-based-diet-guide#weight-loss