You Need to CUT!

How to eat to shed body fat

 Based on your test results you want to adopt your eating to reduce your body fat while maintaining some lean muscle definition.


Your goal may be to lose weight for a specific event? Get your body weight down for a sporting activity or you may even want to get shredded for a photo-shoot or fitness competition.


Crash diets and weight loss clubs don’t work (at least not in the long run) because they don’t teach you about nutrition and healthy eating.


The most effective way to lose weight is to take matters into your own hands and follow your own custom food plan tailored to the goal of cutting body fat.


Whatever your reason you still need to adopt the same eating and exercise principles, so lets not waste any more time and get straight to it.


Here’s how to craft your very own cutting food plan…


Step 1: Work out your body’s caloric needs for maintenance


The best way to begin is by working out how many calories your body needs to maintain its existing weight and muscle mass.


Use the below equations to determine your basal metabolic rate (BMR – how many calories your body burns at rest):



BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age in years)
Or approximately 11 calories per pound of body weight.



BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 X age in years)
Or approximately 10 calories per pound of body weight.


Step 2: Eat based on a calorie deficit


First things first, in order to reduce your body fat you have to be eating a calorie deficit. This means you need to be taking in fewer calories than you are using.


Most weight loss food plans start on a calorie deficit of between -250-500 less calories.


You can work out how many calories you need per day based on this principle by using this awesome free calculator. This will take into account weight, age, height and how active you are.


Step 3: Sort out your nutrient ratios and daily meals


To burn body fat and keep lean muscle (and not lose it) your food ratios should be around:

  • 50% protein
  • 30-35% carbohydrates
  • 20-25% healthy fats


Carb intake should be a little higher on exercise/weight training days to provide enough energy.


Because you are operating on a calorie deficit, it’s important to consume healthy balanced meals.


You need to be consuming a balance of lean proteins, healthy fats and carbohydrates.


In order to do this effectively you will need to find out what balance of macro-nutrients you require to lose weight safely while maintaining as much lean muscle as possible.


Once you have the number of calories you need to consume for fat loss (from step 1) you will then need to get your nutrient ratios. Once you get these you will be able to plan your meals so you are really nailing your nutrition.


Step 4: Reduce Starchy Carbs


You need to be clever with your carbohydrates in order to lose body fat effectively.


There are two types of carbohydrate; high GI and low GI. High GI carbs such as white bread, pasta, biscuits and white potatoes digest very quickly. Most people don’t use the fast source of energy these types yield so they become stored as fat and guess what, you’ll be hungry quickly after eating them too!


Low GI carbs such as sweet potatoes, oats and whole grains digest nice and slowly giving your body a tapered release of energy thus keeping you fuller for longer.


Ideally, choose low GI carbs when you can. High GI should only really be consumed immediately after exercise if weight loss is your goal.


Step 5: Drink lots of water


Ensure you are at least hitting the recommended 8 glasses of water a day. Water is needed for every chemical process in your body and without it your metabolism can’t function correctly which means it cant burn calories as quickly or efficiently.


Stay well away from those sugar laden and fizzy beverages and focus on clean, healthy water!


What’s more is that water plays a more crucial part in your weight loss.


More than often when your stomach growls and you feel hungry, you are actually dehydrated and thirsty! Keeping your water supply plentiful will stop the urge to binge on unhealthy foods thus keeping you on target and the weight coming off.


Step 6: Limit your consumption of unhealthy foods but have a weekly cheat


Throughout the week, when you are eating to cut you will need to refrain from treating yourself to sugary snacks and sweets!


You will need to banish these types of food out of sight and out of mind. Cut adding sugar where you can such as from your cups of tea, morning oats etc. and substitute with a sweetener.


Once a week you can indulge in a cheat meal. For one meal you can have anything you want!


A cheat meal is not only super for your motivation, giving you something to work for and look forward to. It also helps to kick-start your metabolism again meaning more efficient calorie burning!


There are no gimmicks here, no tricks and no fad diets. This is simply eating to your calorie and goal requirements. Understanding foods and how/why they work.


Most cutting diets are not based on sound nutritional principles, are hard to follow, and most of all, make no long term provision for maintaining your weight loss.


Follow the above principles to cut body fat and you can’t go wrong!


Example Female Cutting Plan


Sex: Female

Age: 27

Starting Weight: 9st 7

Height is 5,46


Daily Calorie requirements for cutting: 1493

Nutrient ratios per meal:  15g Carb/24g Protein/9g Fats




Meal 1


40g oats + 1 1/4 scoop of protein + unsweetened almond milk + one teaspoon of peanut butter


1 green tea with sweetener


Meal 2

1 tin of Tuna Salad (no carbs)


One teaspoon of mayo


Meal 3

Pre-workout shake – 1 scoop of diet whey with water (carb?)


1 green tea with sweetener


Meal 4

Post workout Shake – 1 1/4 scoop of diet whey + small banana


Meal 5

100g Salmon or mackerel with 50 grams basmati rice


Meal 6

1 ¼ scoop of whey protein with water


5 walnuts








Example Male Cutting Plan


Sex: Male

Age: 28

Starting Weight: 16st  

Height is 5ft 11


Daily Calorie requirements for cutting: 1792


Nutrient ratios per meal: 40.2g carb, 26.8g protein, 9.8g fat




Meal 1


50g oats + 1 scoop of diet whey protein + unsweetened almond milk + one teaspoon of peanut butter


1 green tea with sweetener


Meal 2


Pre-workout shake – 1 scoop of diet whey with water + 50 grams of ground oatmeal.


1 green tea with sweetener


Meal 3


Post workout Shake – 1 scoop of diet whey + small banana + one teaspoon of peanut butter.


Meal 4


100g Salmon or mackerel with 100 grams basmati rice and lots of green and leafy vegetables.


Meal 5


1 scoop of casein protein with water + 200 grams of grapefruit segments in juice. One handful of walnuts.


5 walnuts





Personal trainer and professional fitness writer, Betsy has dedicated her life to fitness. Having a career in competitive swimming for ten years she then found her love of weight training and bodybuilding in the gym environments and helps people transform their bodies day by day.
I have to edit them again cos I only have the old version of the bios so bear with me.

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