Why Your Cutting Fails #1 - You Are Eating Too Little

Background

Cutting is the phase where you aim to reduce body fat while preserving as much muscle mass as possible. However, many people struggle with cutting because they misunderstand the importance of adequate nutrition. Let’s examine the common pitfalls in cutting and how you can avoid them.

Common Mistakes in Cutting

• Extreme Caloric Restriction: A common misconception is that eating as little as possible will lead to faster fat loss. However, this approach often backfires, leading to muscle loss, metabolic slowdown, and even fat gain once normal eating patterns resume.
• Fear of Eating Enough: Many people fear that eating more than a minimal amount will halt fat loss, leading them to consume too few calories. This can cause energy levels to drop, making it difficult to maintain workout intensity and muscle mass.

In many cases, people who are cutting end up consuming far below their TDEE, putting their bodies into starvation mode, where fat loss stalls, and muscle loss accelerates.

How to Cut Successfully

To cut fat while preserving muscle, you need to maintain a moderate caloric deficit that still supports your workouts and muscle retention.

Maintain a Moderate Caloric Deficit

For effective cutting, aim to consume 200-500 calories below your TDEE daily. This allows for gradual fat loss while preserving muscle mass.

Adjust Macronutrients Based on Your Body Type

Here’s how different body types should approach cutting:

Aim for Gradual Weight Loss

A steady weight loss of about 1-2 lbs (0.5-1 kg) per week is ideal for preserving muscle while losing fat. Monitor your progress and make adjustments as needed.

Eat Enough to Fuel Your Workouts

Cutting doesn’t mean starving yourself. Ensure you’re eating enough to maintain your workout intensity and muscle mass.

Protein-Rich Meals: Prioritize protein in every meal to support muscle retention. Protein helps keep you full and supports muscle repair during a calorie deficit.

Consume Protein Regularly

Research suggests that spreading protein intake evenly throughout the day helps preserve muscle during cutting. A study published in The American Journal of Clinical Nutrition found that regular protein intake is more effective at maintaining muscle mass than consuming large amounts less frequently.

Reference: Paddon-Jones, D., et al. (2009). "Protein, weight management, and satiety." The American Journal of Clinical Nutrition, 87(5), 1558S-1561S.

Manage Cheat Meals Carefully

Cheat meals can be part of your cutting strategy, but moderation is key.

Guidelines: Limit cheat meals to once a week. Keep them controlled in size and time them around workouts to make use of the extra calories.

Conclusion

Successful cutting requires a balanced approach to nutrition. By maintaining a moderate caloric deficit, adjusting your macronutrient ratios, and ensuring frequent protein intake, you can effectively lose fat while preserving muscle. Keep cheat meals in moderation and focus on maintaining energy levels to stay consistent with your fitness goals.