Now that you know how to book let's look at the perfect cutting diet. The most important thing you need to understand when wanting to lose weight is that there is a big difference between losing weight and losing body fat. The former is a lot easier than the latter. If you cut your calorie intake in half today, you would definitely lose a lot of weight fast. However, much of that loss would also consist of lean muscle mass, which you don't want. Now, the science behind weightless is pretty straightforward.
It's calories in versus calories out. This means that how much you eat will be a lot more important than what you eat. Unfortunately, the rules for losing body fat are a little more complicated. Not only do you need to maintain a negative energy balance, but you also have to find the right balance of macronutrients. So when it comes to a successful Fat Loss Diet, what you eat really does matter. To give you a clear picture of what is necessary, let's go through the most important aspects of your cutting diet plan step by step.
Step one We'll be creating a calorie deficit. Like I said before, a calorie deficit is crucial for any type of weight loss. It is achieved by consuming less energy than your body expands on a daily basis. Introducing a calorie deficit is fairly simple and can be summarized like this. First, calculate your TD. then subtract a certain percentage from a TD to create a moderate calorie deficit for your cutting diet plan and then reach this calorie count by eating mostly healthy foods.
As you can see, this is very similar to the process involved in creating a bulking diet. To calculate your TDs simply use the online calculator that are linked in the bonus lecture. Once you have calculated your TD, you will probably ask yourself how much you need to subtract to reach the optimal calorie deficit. Unfortunately, there's a lot of contradictory information about this on the internet, and I understand how this can be easily confusing. In general, there are three classifications calorie deficits, small which is 10 to 15%, below your TV, moderate, which is 20 to 25%, your TV and large, which is more than 25% below your TV. With this in mind, there are some sources that will recommend a small deficit, and some that will recommend a moderate one very few recommended large deficit.
The argument for a small deficit is usually that it will lead to less loss of muscle. However, studies have shown that larger calorie deficits don't necessarily mean more muscle loss will be lost if you maintain a strict workout regimen. Thus, if your goal is to lose body fat, fast, moderate deficit of 20% below your TD will probably be your best option. However, for someone who has a fast metabolism, a smaller deficit will most likely show similar results, while at the same time sacrificing less strength and giving you the option to eat more during your diet when compared to a more moderate deficit. Step two in your cutting diet plan is maintaining a high protein intake. Once you are in calorie deficit territory, you want to keep your diet to be high and protein.
Study after study has proven that losing fat without losing muscle is all about consuming enough protein every day. How much exactly? Like I said before, the sweet spot lies anywhere between 0.8 and one gram of protein per pound of body weight per day. If your diet involves a very large calorie deficit and you're already very lean, you might even want to go with 1.2 grams of protein. Although for beginners, one gram will be fine. Make sure to reach this by eating quality protein rich foods that are outlined in previous lessons.
Supplements will definitely make your life easier, but you shouldn't use them as your only source of protein. Step three and your cutting diet plan is optional. This is why I say try calorie cycling but don't rely on it calorie cycling Popular strategy when you eat more calories on workout days and fewer calories on rest days while staying at a long term calorie deficit. For example, when measured over one week. The logic behind the strategy is to maximize strength and recovery on the days you exercise, while providing your body with fewer calories when less energy is expended. So meaning on your rest days.
So does this strategy work. Unfortunately, there has been very little clinical research done on calorie cycling. much praise is based on anecdotal evidence from advanced bodybuilders which might not translate to the average trainee, let alone someone starting out on their fitness journey. However, there's also no inherent flaw in calorie cycling, which is why it's really up to you whether or not you want to try this out. If you feel like adding another aspect to your diet, go for it. It will make diet planning a little more complicated, but the psychological benefits of eating more on worker days can make the change more tolerable.