How to build your diet plan for cutting?

The principle of weight loss seems simple at first glance: reduce body fat while preserving as much muscle mass as possible. Achieving rapid results without compromising health and performance requires a well-designed dietary program.

Effective drying involves:

• Controlled calorie reduction
• Astrategic choice of foods to eat.

Without a specific plan, athletes expose themselves to the risks of muscle loss, stagnation, or even more seriously, health problems.

Building an effective program can be tricky. First, you need to create a sufficient calorie deficit to allow for fat loss without affecting recovery and performance.

Next, it is necessary to maintain a high protein intake to preserve muscle tissue in a context of energy restriction, but also to maintain a balanced diet. The distribution between proteins, carbohydrates, and lipids must be optimized for satisfactory results.

In this article, we will detail the steps for developing your own weight loss diet plan, taking all these requirements into account.

To facilitate implementation, we will use the example of Mathilde, an athlete who wants to build her 8-week weight loss program.

1. Calculate your daily calorie requirements

Basal metabolic rate

Establishing a precise calorie deficit is the basis for successful muscle loss.

It all starts with calculating your basal metabolic rate, which is the energy required for your body to function at rest.

This number of calories per day varies according to age, gender, and body weight, and must be known in order to structure one's dry food intake. 

Total energy expenditure

TDEE (Total Daily Energy Expenditure) is the number of calories burned per day based on your basal metabolic rate and activity level.

Adjusting total energy expenditure with physical activity

You then need to add the number of calories burned during exercise. There are various methods for estimating these calories burned (smartwatches, specialized websites, etc.).

A formula for most sports is already integrated into our calorie deficit calculator.

Caloric deficit

To maximize fat loss while minimizing muscle loss, we recommend a moderate deficit of 200 to 500 kcal per day compared to total requirements, taking into account activity levels.

It is advisable not to exceed a weight loss of2 kg per month during a cutting phase so as not to disrupt your metabolism. It is essential to regularly reassess your energy needs based on how you feel.

Too large a deficit can lead to muscle loss, excessive fatigue, and hormonal imbalances. Lack of energy can quickly lead to giving up or eating unhealthily, compromising your efforts.

Let's take our example. With her current profile (1 boxing session per day), Mathilde will aim for 1,732 calories per day.

Please note that to lose weight quickly , it is not simply a matter of reducing calories, but of doing so intelligently byoptimizing the ratios of macronutrients (proteins, carbohydrates, fats).

2. Define the macronutrient distribution

A precise distribution of proteins, carbohydrates, and fats can significantly improve fat loss while preserving muscle mass.

The optimal macronutrient distribution for weight loss is generally as follows:

• 25-40% protein
• 35-45% carbohydrates
• 25-30% fat

Protein: 4 kcal/g

They play a key role during a dry period by providing the amino acids needed for muscle repair after training sessions.

A daily intake of 1.5 to 2 grams per kilogram of body weight isrecommended to prevent muscle wasting. 

Carbohydrates: 4 kcal/g

They should be reduced during dry periods without eliminating them completely, as they are essential for maintaining training intensity. Too drastic a reduction can lead to a drop in performance and affect final muscle definition.

The recommended carbohydrate intake is between 2 and 4 grams per kilogram of body weight per day, depending on your level of physical activity.

• 2 g/kg: dries without significant energy expenditure
• 3 g/kg or more: dry with high endurance expenditure

Lipids: 9 kcal/g

They should be reduced slightly during periods of dryness, but not eliminated completely. Excessive reduction of lipids can impact physical fitness and the hormonal system and disrupt basal metabolism.

When cutting, athletes should aim for between 1.2 and 1.5 grams of fat per kg of body weight. Fat is not the enemy when cutting. However, as it provides more calories per gram, it needs to be controlled.

The quality of macronutrients is just as important as their quantity. Complete proteins (lean meat, chicken, fish, whey), complex carbohydrates with a low glycemic index (oatmeal, basmati rice, whole wheat bread), and unsaturated fats (almonds, walnuts, olive oil) promote a better metabolic response.

In our example, Mathilde now knows that she will aim for approximately 115 g of protein per day, 206 g of carbohydrates, and 57 g of fat.

3. Select suitable foods

Animal proteins such as chicken, fish, and lean meat offer a complete amino acid profile to preserve muscle mass. Combining legumes and grains also provides this profile, but with lower bioavailability.

Complex carbohydrates with a low glycemic index, such as basmati rice and oatmeal, are preferable because they are digested more slowly, helping to maintain stable blood sugar levels and avoid insulin spikes that promote fat storage. They provide sustained energy for training sessions.

Unsaturated fatty acids, found mainly in vegetable oils and fatty fish, are just as caloric as saturated fatty acids but are much better for your health. Be careful with processed foods containing trans fatty acids, which can slow down fat loss and increase cardiovascular risks.

Green vegetables and other fiber sources are essential for obtaining the necessary minerals and vitamins. A minimum of 400g daily helps maintain optimal metabolic functions while providing a valuable satiating effect during the cutting phase.

4. Plan week by week

The athlete must then choose the duration of their cutting program. Successful cutting depends on gradual calorie adjustments.

1. The initial phase begins with a moderate deficit of 200 kcal per day during the first week. 
   
2. This deficit gradually increases by 100 kcal per week, for example, until the target deficit (maximum 500 kcal) is reached.
   
3. Once the target deficit has been achieved, a maintenance phase allows you to continue burning fat while remaining mindful of your fatigue levels and adjusting the deficit if necessary.
   
4. The final phase includes a gradual reintroduction of calories (approximately 100 extra calories per week) to avoid the yo-yo effect after the cutting period. This step is essential for maintaining results in the long term.

5. Structure your meals

The next step is to plan your meals for the day in detail. According tothe International Society of Sports Nutrition, protein intake should be spread out at regular intervals of 3-4 hours throughout the day to maximize protein synthesis.

The classic distribution during dry periods generally includes 4 to 6 meals. Thisfrequency helps maintain a relatively stable blood amino acid level, thereby limiting muscle catabolism.

The ISSN also recommends consuming protein with carbohydrates after exercise. This combination optimizes recovery and reduces muscle loss.

Continuing with our athlete Mathilde, here is an example of a daily structure for an intake of 1,832 kcal with a macronutrient ratio suitable for weight loss.

Meals	Schedule	Calories	Protein	Carbohydrates	Lipids	Recommendations
Breakfast	7 a.m. - 8 a.m.	406 kcal	23g	41g	13g	Focus on complete proteins and low GI carbohydrates
Snack	10 a.m. - 11 a.m.	203 kcal	12g	21g	7g	Fast protein sources (e.g., whey, yogurt)
Lunch	1:00 p.m. - 2:00 p.m.	508 kcal	27g	52g	15g	Complete meal with protein, vegetables, and complex carbohydrates
Pre-workout	4:00 p.m. - 5:00 p.m.	203 kcal	11g	21g	7g	Protein/carbohydrate combination to prepare for the session
Post-training	6:00 p.m. - 7:00 p.m.	305 kcal	23g	36g	7g	Fast proteins + carbohydrates for recovery
Dinner	8:00 p.m. - 9:00 p.m.	407 kcal	19g	35g	12g	Protein + vegetables, moderate carbohydrates
Total	-	2032 kcal	115g for 460 kcal, or 23%	206g for 824 kcal, or 40%	61g for 549 kcal, or 27%	Spread over 6 meals spaced 3-4 hours apart

A varied diet that provides the vitamins and minerals essential for recovery and general well-being is the basis for successful weight loss.

Adequate hydration is also important to support all metabolic processes during this period of deficit.

What are "cheat meals"?

The principle of a cheat meal is to occasionally (every 10-14 days) eat a meal without any calorie restrictions. It is often adopted during periods of weight loss because it helps psychologically to stick to the diet over the long term and can boost the metabolism. 

Refeed days differ from cheat meals in that they are more structured. They involve intentionally increasing carbohydrate intake (50-100% more than normal) to restore leptin levels and improve performance. A²⁰¹⁷ study^suggests that carb refeed days improve fat loss and muscle retention.

At Protéalpes, we don't see weight loss or getting lean as a tough phase, a strict diet, or a time of deprivation, but rather as a measured rebalancing of your diet that's still enjoyable every day. So we don't recommend "cheat meals," which are really just moments of excess to make up for periods of frustration. Our philosophy is to maintain the pleasure of eating at all times, even in a controlled environment, rather than alternating between restriction and excess.

The success of a diet for muscle loss therefore depends on practical strategies that can be incorporated into your daily routine. To conclude our dietary program, here are a few tips that have proven effective for many athletes.

Final tips for effective muscle drying

Conclusion

Muscle drying is a demanding process that requires patience and consistency. A common mistake among beginners is to reduce calories too drastically, which compromises muscle mass and slows down the basal metabolic rate.

The quality of food is just as important as the quantity. Proteins with a complete amino acid profile, low glycemic index carbohydrates, and essential fatty acids such as omega-3 should be included in every meal plan for effective weight loss.

Preparing meals in advance and storing them in the freezer is a common strategy for avoiding deviations. Adapting the meal plan according to results and how you feel is essential to avoid stagnation or imposing too great a deficit that could compromise the athlete's health.

Always keep in mind that what works for one athlete will not necessarily work for another.