Cut Out: What is a Fat Loss Diet?
The wound is a special sports diet that aims to lose as much fat as possible to reveal the muscle gained during training. Very popular in some sports circles such as bodybuilding, the cut cannot be improvised and can be very boring.
Discover all our tips for a successful and safe cutting, as well as a sports diet including a special dry menu developed by our dietitian.
What is the cut?
In sports, the feeding period that occurs after weight gain is called dehydration. Once the muscle has grown, cutting aims, through the diet, to reduce the rate of fat mass without leading to a decrease in muscle mass. The goal is simply to sculpt the silhouette and reveal the muscles that are so far hidden under the surrounding layer of fatty tissue.
In practice, drying the body without causing muscle wasting is a rather complex exercise that requires a lot of diligence and a good mastery of the basic rules of nutrition.
How to effectively dry muscle and lose fat?
For drying and losing fat, it is necessary to respect some basic rules.
Here are our tips for successful drying:
apply a slight reduction in calories by about 15-20% of the total energy consumed;
Consume between 1.5 and 2 grams of protein per kilogram of body weight per day;
maintain a good amount of high-quality fats: mainly monounsaturated fatty acids and omega-3 fatty acids;
the introduction of a gradual but sufficient reduction in carbohydrate intake;
maintain an adequate level of water: about 2 liters of water per day;
maintaining the correct intake of micronutrients despite changes in energy intake;
Control weight loss to avoid losing weight too quickly which could lead to loss of muscle tissue.
It is necessary to reduce or even ban the consumption of certain foods that prevent fat loss and slow down weight loss. This is particularly the case:
biscuits (cakes, pastries);
Or even alcohol.
As a rule, the more simple and sophisticated the diet from raw products, the more effective the reduction.
Dry Program: A Fat Loss Workout
In practical terms, here is a sports diet with a typical dry day food menu. Please note that this example is provided for information only and does not necessarily need to be taken to the letter. During the dry season, energy needs must be accurately calculated to optimize the results obtained through feeding.
It is recommended that you consult a food professional who can help you adapt this basic framework to your specific needs and end goal.
2 high protein oatmeal pancakes
1 c. Almond puree
Chickpea and grilled carrot salad
150gm salmon fillet with lemon
200gm sweet potato mashed with rapeseed oil
1 cottage cheese with honey
30g of oil seed mix
Seasonal vegetable soup
150 gm chicken fillet, leeks and yogurt sauce
120gm cooked quinoa
Red fruits and almonds
Special Dry Recipe: High Protein Oatmeal Pancakes
High-protein pancakes allow you to enjoy a healthy and delicious breakfast, even during dry spells. One serving is usually two pieces of pancakes.
Ingredients for 8 pancakes
150 gm cottage cheese
100 grams of oat flakes
1 c. A tablespoon of shredded coconut.
To make this recipe for protein pancakes, start by reducing the banana to a very fine puree using a fork. At this point, there should be no lumps;
Then, in the bowl of a mixer, mix the cottage cheese and oatmeal together until a homogeneous mixture is obtained;
Then in a large bowl, mix the eggs with the mashed banana. Once the mixture is smooth, add the cottage cheese mixed with the oatmeal. Add the shredded coconut and mix again until you get a smooth pancake batter.
Ideally, let the dough rest in the refrigerator for an hour. Finally, heat a drizzle of rapeseed oil in a skillet. Once the oil is hot, pour a ladle of the pancake mixture and cook for 2 minutes on each side. Let cool and then enjoy your protein pancakes with a filling of your choice (almond puree and half a banana in the list above).