When cutting, there are many aspects you need to look through when choosing the correct foods to eat throughout the day. One of the obvious ones is calories. The way to lose weight is to create a caloric deficit of a certain amount below your maintenance level depending on your goals.
Also you might think that just cutting fat is going to help you out somehow which is not completely true when it come to shedding those extra pounds. Itâ€™s all about what kind of fats you are taking in along with other things. It is a good idea to keep the amount of saturated fat to a bare minimum. Polyunsaturated fats like omega-3s and omega-6s are a lot better for you and your heart. They can make it a lot easier to attain your fat loss goals when properly eaten. Another good kind of fat is monounsaturated fat, which is shown to lower bad cholesterol and maintain good cholesterol.
Another important aspect to look at is your carbohydrates and how many of them are coming from sugars and what your blood glucose level is going to do after you eat a certain food. The glycemic index or GI scale is used to determine this. I used all these aspects to try and put the top 20 foods in order by best to â€œworstâ€. This was very hard to do because all these foods are very, very good for a cutters diet!
20 Best Foods for Cutting!
(1) Water- The best â€œfoodâ€ ever! Water has a limitless supply of great reasons to drink it. These include lowered water retention and it helps every organ of your body do its job! There is truly nothing you can't like about water.
(2) Tuna- Tuna is truly the perfect food for cutting. Tuna has almost no fats, no carbohydrates, and tons of protein; there is almost 25 grams of protein in 3.5 oz of canned tuna! Good choice for trying to get in your protein without overdoing fats and bad carbohydrates.
(3) Chicken- With only about 0.5 grams of saturated fat, chicken is a great choice when youâ€™re looking for a good clean food to fill you up! Great source of protein (about 20 grams per serving) and NO CARBS! Have to love that.
(4) Ground Turkey- You cannot go wrong with ground turkey. It has all kinds of good fats, no carbohydrates and even more protein than chicken! Itâ€™s Hard to not get excited about this very delicious treat.
(5) Whole Wheat Bread- Whole wheat bread is a great choice because it gives you your servings of whole wheat obviously but more importantly itâ€™s got a great deal of carbohydrates. It also has a very low GI level!
(6) Almonds- It can be a good source of protein if you eat enough of it but the best selling point of eating almonds is all the omega-3 fatty acids its supplies. Keeping your omega-3s up is shown to be very good for your heart and overall health.
(7) Peanuts- Peanuts prove to have a lot of the same great qualities as almonds, some good proteins and a lot of good fats. They really fill you up quick too!
(8) Spinach- Spinach, like a lot of veggies, has pretty much low everything! Itâ€™s a great way to get in your vegetables for the day and is great for a salad. Spinach is also a very good source of fiber.
(9) Skim Milk- Good way to get your vitamin C, but more importantly itâ€™s a great tasting, good source of protein with no fats and very little carbohydrates. Itâ€™s always a good decision to have diary in your meal plan while cutting.
(10) Rye Bread- Rye bread will provide its consumer with a little protein, a little bit of fats, and A LOT of great low GI carbohydrates. This is one of my favorite types of bread too! It has a wonderful refreshing taste.
(11) Sweet Potato- With sweet potatoes, you will not be getting the high GI level that you get with normal potatoes and it also has low fat and actually a fairly low calories level per serving which is always good when trying to shed those excess pounds of body fat.
(12) Whole Wheat Pasta- Whole wheat pasta has very similar aspects as whole wheat bread which makes it a very good choice when trying to spice up your meal plan!
(13) Non-Fat Yogurt- Non-Fat yogurt is a great tasting source of protein with low carbohydrates and what the name implies, No Fat!
(14) Cottage Cheese- One thing that a lot of foods lack is casein protein, which slowly goes into your system making it a great meal to have before bedtime where you wonâ€™t be able to get any protein that your body needs so desperately for cutting and bulking both. It also has no fat when you by skim milk kind.
(15) Cranberries- It is a good idea to have high GI carbohydrates in places of your diet, for instance pre-workout. Cranberries are a very good tasting source of this. Other fruits are as well to your liking. Bananas are a good second choice when it comes to flavor.
(16) Carrots- These are my favorite food to snack on when cutting because they wonâ€™t make you go over your calorie limit but they taste great and fill you up! They are chucking full of great nutrients!
(17) Brown Rice- Brown rice is a great tasting food that has tons of low GI carbohydrates, some protein and very low fat content. Mix with some vegetables for a great meal!
(18) Oats- The reason oats are so low on this list is definitely not anything to do with the nutrient content because oats are a great healthy meal to haveâ€¦ Just not a whole lot! The main reason why I would not recommend having oats all the time because in about 3.5 oz oats, your getting about 400 calories which can break your caloric intake for the day if your eating them too much.
(19) Avocados- Very nutrient dense and full of all the great fats you need!
(20) Balsamic Vinegar- You might not consider this really a â€œfoodâ€ really but I have found that this low fat, low carbohydrate dressing is a great way to make some of the less great tasting veggies taste better! It is definitely a way better choice than ranch dressing or even low-fat ranch dressing
5 Best Supplements for Cutting!
(1) Multi-Vitamin- A multi is a really great idea for anybody who is out there lifting weights or hitting the cardio hard every day. Really no matter what your lifestyle itâ€™s a great idea to take on daily. Your body uses up these vitamins and minerals as each day goes on and needs the extra boost from a daily dose of vitamins and minerals.
(2) Green Tea- Green Tea is a really great choice for anyone and everyone who is cutting or even bulking for that matter! Green tea is proven to aid in digestion, give you added antioxidants which are always great to have, and the caffeine in it has the ability to give you rapid fat loss according to recent studies.
(3) 100% Whey Protein- Whey protein is a great booster to anyone who is lifting weights because it helps put back all that protein that has been taken away while youâ€™re lifting. Also you should choose whey over any other powder form because studies show that it has the most important amino acids needed for muscle growth! It is great for people trying to lose weight because the protein helps balance out blood-glucose levels which can be a killer for people who are dieting.
(4) Flaxseed Oil- Flaxseed oil is a very good source of fiber which is a nutrient that aids in fat loss. Flaxseed is one of the best sources you are ever going to find of Essential Fatty Acids (EFAâ€™s). In Recent studies they have been shown to reduce body fat. Overall this is a very important supplement that should be part of any cutters diet.
(5) Creatine Ethyl Ester (CEE)- Creatine ethyl ester is a no calorie supplement that is easily absorbed into muscle tissue unlike the monohydrates version. Since creatine draws water to it, the excess unabsorbed creatine just sits around and absorbs that water and causes the bloat. CEE does not do this making it a great product for any cutter who wants to make sure they arenâ€™t going to lose muscle mass while they are cutting
How does one determine how many calories they should consume when cutting?
To find out how many calories you need to consume when cutting, the first step is to find out just how much you need just to maintain your weight, for this your use the Basil Metabolic Rate (BMR). Using this equation will help you determine your maintenance caloric intake using variables such as caloric expenditure, body fat, body weight, sex, and age. Once you determine this number you can set your goals for a week of weight loss.
For example, if you want to lose one pound of fat, you would theoretically have to have a 3500 calorie deficit each week which is 500 calories a day. So you would want to keep your caloric intake to -500 of your maintenance level each day for seven days to lose that one pounds per week.