How To Cut Fat Out Of Your Diet

How Much Fat Should You Have While Cutting

The #1 Best Cutting Diet To Lose Fat & Get Lean

Daily targets are usually set as a percentage of daily calories. The recommended amount of fat can be anywhere from 20% to 30% of your daily calories. Towards the end of cutting, fat intake might drop below this recommended amount for a small time because calories are low and protein needs to be kept high to maintain muscle. The shorter this period lasts, the better for your health.

Continuing with the example above, we can take 20% of 2000kcals, giveing us 400kcals a day from fat. To calculate how many grams of fat we need, we divide 400 by 9, as each gram of fat has 9 calories. So we have 44g of fat per day in our diet plan.

Summary: Reducing fat to about 20% of total calories is essential for successful cutting because fats are the most calorie-dense macro.

Should You Skip Cardio Completely

Considering these drawbacks, maybe its a better idea to just skip cardio altogether? Then you could focus on getting in shape through diet and strength training alone. You could do that, but hold on. There are benefits to be had from including some cardio in your cutting program as long as you keep the amount and intensity of the cardio in check.

  • Cardio is healthy. Strength training offers plenty of health benefits as well, but a well-rounded exercise plan includes both forms of exercise. Cardio reduces the risk of many medical conditions, including heart disease, stroke, diabetes, and some forms of cancer. It also gives your heart, your lungs, and your circulatory system a better workout than strength training can.
  • Cardio improves your work capacity. If your work capacity is low, you limit the results from your strength training. Training volume is one of the biggest factors for building muscle. If you only lift weights and never do any cardio, your cardiovascular capacity might limit your work capacity in the gym. By including some form of regular cardio in your workout plan, you eliminate that potential bottleneck.
  • You burn calories. As stated earlier, cardio is not time efficient enough that you should rely on it to create an energy deficit. That does not mean that you must eliminate it. A moderate amount of cardio still burns some calories, meaning that you dont have to cut your food intake as much. This makes it easier to stay on your diet.

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While exploring your options, you may come across something called the cutting diet.

In this article, youll learn what a cutting diet is, how it compares to a healthy ketogenic lifestyle, and which one you should try to reach your weight loss goals.

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Ways To Cut Fat From Your Diet

Of course, everyone knows that high-fat diets have been linked to obesity, heart disease, certain cancers and other health problems. But that doesn’t mean that all fats are bad for you in fact, some fats are even considered healthy. Omega-3 fats, which are found in some fish, are believed to be good for your heart. Monounsaturated fats, such as those found in olive and canola oils, are healthier for your heart than saturated and trans fats, which are found in animal products and processed foods.

Overall, though, we eat far more fat than is good for us, and cutting back is a good health strategy. According to the American Heart Association, about 30 per cent of our calories should come from fat and only about 10 per cent from saturated fat. But who wants to count grams of fat? Here, we make lowering your fat intake easy and delicious with 101 ways to get you started.

Breakfast1. Choose English muffins, bagels, pita breads or toast over croissants, muffins, doughnuts or Danish pastry.

2. Spread jam on toast instead of butter. Fifteen millilitres of butter contains 11 grams of fat jam none.

3. Try apple butter as a topping for toast it’s an apple purée that contains no actual butter and has little if any fat.

4. Top pancakes, waffles and French toast with fresh fruit, jelly or maple syrup rather than butter.

5. Instead of greasing muffin tins, use paper liners or spray them lightly with a nonstick cooking spray.

64. Make pudding with low-fat milk.

Unsaturated Fats Have Health Benefits

Fat cutting foods

At this point, most scientists agree that unsaturated fat, relative to the other fat types, appears to be the least problematic for human health.

As Dariush Mozaffarian, an epidemiologist at Tufts University, describes in the journal Circulation, numerous studies have found that eating polyunsaturated fat can decrease the amount of bad cholesterol in the blood, raise the amount of good cholesterol, and lower the risk of cardiovascular disease.

Monounsaturated fats have also shown similarly favorable effects on blood lipids and cardiovascular disease they seem to decrease LDL cholesterol while maintaining HDL cholesterol. Though there’s a caveat here: Mozaffarian and other researchers caution that long-term studies on monounsaturated fats show mixed results on cardiovascular disease. So they say, “Some caution is needed.”

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Calculate Your Carbohydrate Intake

As stated above this diet requires a higher carbohydrate intake than most weight-loss diets. This is because once consumed carbs are turned into glucose which the body uses as energy. Without enough carbohydrates in your daily diet, your body turns to your fat stores to burn for energy. Without enough fat, the body will begin burning muscle for energy which causes muscle loss. Once you have determined your calorie deficit, then figured out how many grams of fat and protein you need in a day, then the remainder comes from carbs.

Protein and carbs = 4 calories per gram

Fats = 9 calories per gram

If this system is too confusing, you could always use an online macro calculator to figure how much grams of macronutrients you need per day.

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How To Eliminate Sugar From Your Diet In 21 Days

Experts agree that most folks are OD’ing on sugara disaster for our health and waistlines. Spend the next three weeks ditching the sweet stuff, rewiring your cravings, and feeling better every day.

Mounting research shows that going overboard on sugar can lead to high cholesterol and blood pressure and a greater risk of cancer, diabetes, and heart disease, not to mention excess weight gain. But theres a difference between added sugars and the kinds found naturally in whole foods, like fructose in fruit and lactose in dairy: Eating naturally occurring sugars is generally considered healthy because they contain nutrients with metabolic benefits, such as fiber and antioxidants. Added sugars have no such perks they are the type youll be eliminating during this challenge.

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Week 1 to-do list:

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Week 2 to-do list:

  • Start slashing: Retrain your palate by making incremental changes. You can lower your taste for sweetness in two weeks, says Dr. Katz.
  • Measure carefully: Scoop the sweetener you think you needthen put back half. Half a teaspoon goes a long way, says Sally Kuzemchak, RD.
  • Mix it up: Combine no-sugar-added foods with the sweet versions .
  • Drink only water: For a full week, down H20 instead of sodas and fruit juices.

Read Also: What Is The Best Diet For A Sedentary Lifestyle

There Are Three Main Types Of Fat And It’s Crucial To Distinguish Them

Broadly speaking, there are three main types of dietary fats: saturated, unsaturated, and trans fats. Foods with fat contain some mixture of these three, and chemically they’re all pretty similar . But they seem to do different things to the body.

Saturated fats are usually solid at room temperature. They’re found at high levels in animal-based foods such as red meat , poultry, and full-fat dairy milks, butter, and cheese. Some plant-based foods, like coconuts and palm oil, are also high in saturated fat.

By contrast, unsaturated fats typically remain soft or liquid at room temperature. These are more likely to appear at high levels in fish and certain vegetables. There are two types: monounsaturated fats and polyunsaturated fats .

Finally, there are trans fats. These can appear naturally in some foods, such as beef and lamb. But the trans fats that doctors worry about tend to be industrially produced. They’re made when vegetable oil goes through a process called hydrogenation, which involves adding hydrogen to liquid oil to make it more solid. Major sources of artificial trans fat include frozen pizzas, pie, margarine and spreads, ready-made frosting, coffee creamers, and some fried foods and snacks . Trans fats are also used in restaurant cooking, particularly in baking and frying, though that’s been changing in light of government bans.

Spread Peanut Butter Not Cream Cheese

HOW TO LOSE FAT & KEEP MUSCLE (My Cutting Diet Tips)

Peanut butter and cream cheese are both tasty additions to a piece of toast or a bagel. But choosing peanut butter over cream cheese will save you 3 grams of saturated fat: 2 tablespoons peanut butter contains 2.5 grams saturated fat while 2 tablespoons cream cheese has 5.5 grams.

Overall, remember that fats-whether they’re saturated or unsaturated-deliver a lot of calories in a small amount, so even when you’re choosing healthier fats, use them in moderation.

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How Much Carbohydrate Should You Eat

As we discussed earlier in the guide, protein is the most important nutrient for maintaining or gaining muscle. You need to keep your protein intake high. Your fat intake is more malleable, but fat is an essential nutrient. You cant cut fat out completely, or you will suffer consequences in the form of health issues, hormonal disturbances, and diminished nutrient uptake.

In other words, first, you need to find out how much protein and fat youre going to eat. If you have followed the guide up this point, you already know this. If you have set your target caloric intake, you also know how many calories you have left to spend.

Any kind of diet that creates an energy deficit makes you lose weight and body fat.1011That includes anything from low-fat diets to low-carb diets. Once you have determined your calories and your protein intake, it matters little how you distribute your fat and carbohydrates. As long as you burn more calories than you eat, youre good.

Practical observations confirm this reasoning. If you look at different eras of bodybuilding, for example, you find various diets popular amongst top competitors. From extreme low-carbohydrate ketogenic diets to high-carb, low-fat diets, they all result in ripped competitors on stage come contest day.

The type of cutting diet you like the best, or maybe dislike the least, is also the best, at least for you. The diet you can stay on is the diet that works.

The Secret Of Fat Loss

Richie calls it a secret, but its probably the worst kept secret ever. Fat loss can only be achieved through a calorie deficit. Thats all that needs to be said.

2021-02-05 12:57:09

To lose weight, you need to consume fewer calories than your maintenance calories. And if youre going to do that, youre going to need to know how many calories youre eating. This might sound like a faff, but theres an easy way to do this: you can use a macro-tracking app.

Youll also need to measure your progress. The easiest way to do that is by weighing yourself daily. Without this, theres no way of knowing what youre doing is working. But remember, your scale weight can vary quite a bit day to day, so by weighing yourself every day youll be able to figure out a daily average you can use to monitor your progress more accurately over time.

If youd rather not weigh yourself, you can always take progress pictures and measure yourself with a tape measure. But it wont be as useful as weighing yourself.

Bear in mind, your weight loss will eventually slow down and stop. Thats because lighter bodies need less energy. Your metabolism slows down a little bit to compensate for fewer calories. At this point, the only thing you can do is reduce your calories further to put yourself back in deficit.

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Trans Fats Are Definitely Bad For Your Health

Artificial trans fats have been around for more than a century, but they’ve risen in popularity since the 1950s because they’re relatively inexpensive compared with solid animal fats. They can help increase the shelf life of food, and they taste good.

During the saturated fat panic of the mid-20th century, trans fats were billed as a healthy alternative. We now know this was a huge mistake. Evidence soon began mounting that even a small amount of trans fat appears to increase bad cholesterol in the blood and decrease the amount of good cholesterol raising the risk of coronary heart disease and heart attacks. As this 2006 research in the New England Journal of Medicine shows, for every 2 percent of calorie intake that comes from trans fats, a person’s heart disease risk increases by an incredible 23 percent.

That explains why the Food and Drug Administration has been working to phase trans fat out of the food supply and doctors recommend that people keep their consumption of it as close to zero as possible.

How To Cut For Bodybuilding

Foods to Avoid when Trying to Lose Weight

To lose weight and body fat, you need to be in a calorie deficit. This means you need to be burning off more energy than you consume.

Now, before you can create an energy deficit you need to work out how much youre eating on average throughout the week. A simple way to do this is to track your daily food intake, along with your daily weight, and see what the average is for the week.

This could be as simple as downloading a food tracker app, recording what you eat each day and taking the average for the week. At the same time, you should weigh yourself each morning and look at your average over the week. This will give you an estimate of your weight, as its normal for it to fluctuate daily.

Next, you need to create a calorie deficit. To lose approximately 1lb of fat, you need a 3500kcal deficit throughout the week . To lose 2lbs a week, simply double the daily calorie deficit.2 Its normal to lose fat more quickly during initial cutting stages when body fat is higher. As you start to get leaner, the rate should slow down as you dont want to lose hard-earned muscle.

Summary: Successful cutting requires tracking to achieve a consistent calorie deficit during the cutting period.

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Healthy Fats: The Power Of Omega

Omega-3 fatty acids are a type of polyunsaturated fat and are especially beneficial to your health. There are different types of omega-3s: EPA and DHA are found in fish and algae and have the most health benefits, while ALA comes from plants and is a less potent form of omega-3, although the body does convert ALA to EPA and DHA at low rates.

Research has shown that a diet rich in omega-3s may help to:

  • Prevent and reduce symptoms of depression, ADHD, and bipolar disorder.
  • Protect against memory loss and dementia.
  • Reduce the risk of heart disease, stroke, and cancer.
  • Ease arthritis, joint pain, and inflammatory skin conditions.
  • Support a healthy pregnancy.
  • Battle fatigue, sharpen your memory, and balance your mood.
The Best Sources of Omega-3s
Fish: the best source of omega-3
  • Anchovies
Vegetarian sources of omega-3s
  • Algae such as seaweed
  • Eggs
  • Flaxseeds and flaxseed oil
  • Spinach

Can Reducing Only The Fat Content In My Food Help Me In Losing Weight

It all comes down to how many calories you are consuming compared to how many calories you are burning. If you reduce only the fat content in your diet you may still be over consuming calories from carbohydrates and protein, which will not result in weight loss. Eating a well-balanced diet in the appropriate calorie range will help you to achieve your weight loss goals. A Registered Dietitian can help you figure out what an appropriate calorie range would be.

Eating less of any food will cause you to lose weight. However, eating fewer foods with fat will spend up the process. Fat has 9 calories a gram verses protein and carbohydrates, which have 4 calories a gram or alcohol with 7 calories a gram. An easy way to cut out a lot of calories would be to eat carrot sticks instead of French fries. Another way to cut out fat calories would be to switch from drinking whole milk to fat-free milk with a savings of 80 calories a cup. If you drink two cups of milk a day, that’s a savings of 160 calories a day. If you eat 150 calories less a day for a year, you can lose 15 pounds! That’s a simple and painless way to lose weight.

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What Are Dietary Fats

Fat is a type of nutrient, and just like protein and carbohydrates, your body needs some fat for energy, to absorb vitamins, and to protect your heart and brain health. For years weve been told that eating fat will add inches to your waistline, raise cholesterol, and cause a myriad of health problems. But now we know that not all fat is the same.

Bad fats, such as artificial trans fats and saturated fats, are guilty of the unhealthy things all fats have been blamed forweight gain, clogged arteries, an increased risk of certain diseases, and so forth. But good fats such as unsaturated fats and omega-3 fatty acids have the opposite effect. In fact, healthy fats play a huge role in helping you manage your moods, stay on top of your mental game, fight fatigue, and even control your weight.

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