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WEEK SEVENTY-THREE :: What Are
The Best Foods For Cutting?
Cutting is part of the whole bodybuilding process. We bulk, we add mass and then
we cut down. For a long time people have had their own theories on which foods are
best for loosing weight. In this article I have provided my own expertise on this
issue, providing my favorite 20 foods for cutting, as well as a section on the best
supplements for weight loss. Please read on.
What are the 20 best foods for cutting?
Explain why.
Following is a list of 20 very good food choices for loosing weight. They can be added to any weightmanagement program, or anyone looking to cut down.
1: Sesame Seed Oil: All the talk about loosing weight lately seems to center around a substance
called Sesamin. Sesamin is a lignan only found in Sesame Seeds. It decreases fat storage and
increases fat oxidization, and therefore can be extremely beneficial for those wanting to loose
weight.
Sesamin works by activating a receptor in the human body (PPARalpha) which has a major role
in oxidizating fats and how they are stored. It does this by increasing the enzymes involved in the
oxidation of fatty acids (1).
The reason Sesame Oil is recommended over eating seeds is that the oil will provide the same
amount of sesamin per serve, but is a lot less concentrated in fats than seeds are. I would
recommend one tablespoon of oil per day, or if you’re prefer eating seeds, then take in 50 grams
per serve with calories in mind.
2 Salmon: Protein needs to be high at this time to ensure muscle-loss doesn’t occur,
and salmon is one of the best choices because it is low in saturated fats, while also
providing valuable Omega 3’s.
It contains the essential fatty acids DHA and EPA, of which the body is unable to
manufacture without the assistance of the diet. The reason salmon, and other fish
high in Omega-3 are so valuable is that unlike flaxseed Oil, DHA and EPA are readily
available without conversion.
Omega 3 DHA and EPA will help fat loss by stabilizing insulin levels which are one of
the main causes of storing excess fat, as well as aid in energy production. As a sidebenefit, fish is also said to protect against cardiovascular disease, making it an allround good choice.
3 White Kidney Beans: White Kidney beans do not only carry all the health benefits of legumes,
but also contain 2500 anti-amylase units per serve. These block carbohydrate digesting enzymes
and help reduce carbohydrate absorption. This means less carbohydrates are absorbed, and as a
result, less fat storage.
Some may even find they are able to increase their carbohydrate intake when eating kidney
beans. This means you are able to eat more food, which is one of the drawbacks of cutting.
On top of being a carb-blocker, white kidney bean is also a highly nutritious food that is high in
protein, very low in fat, while containing many vitamins and minerals. Like all legumes, such as
butter beans and lentils, the white kidney bean is very slowly absorbed, which means it will keep
you full for longer.
4 Green Tea: Green Tea has been long-known as a thermogenic, while aiding in fatloss. Green tea can be consumed through teabags to get this desired effect. 2-3 cups
of green tea per day is ideal for fat loss, preferably consumed at equal intervals.
Green tea also contains the compounds Polyphenols and Catechins, which works as an
antioxidant in the body. Antioxidants work by fending off the negative affects of freeradicals, which can be induced by heavy training.
5 Leafy Green Vegetables: These are packed full of nutrition and are an excellent
choice to compliment any meal. Green leafy vegetables, as well as most other
vegetables, contain significant amounts of fiber which help slow down the rate of
absorption of the other foods in your meal.
Eating vegetables is a good habit to get into because it encourages a large portion of
your meals to come from vegetable sources, which are bulky and filling with minimal
calories. You can also be rest assured that you’re taking care of your health and
getting your 5 serves.
Additionally, all vegetables contain phytonutrients, substances only found in natural
foods. These have an array of health benefits. Good choices of leafy greens are raw
salads, spinach, romaine lettuce, bok choy silverbeet, sprouts and cabbage.
6 Flaxseed Oil: Flaxseed Oil is the most highly concentrated form of Omega 3’s in
existence. Each serve contains a whopping 8 grams of ALA.
ALA is vital for fat loss as it helps in the regulation of glucose which is important for
carbohydrate equilibrium. ALA also aids the body in effectively metabolizing fats.
Both of these make it a great choice for those cutting.
As well as Flaxseed Oil’s fat burning properties, it also an energy booster, boosts
brain health and learning and protects the heart.
7 Grapefruit: Grapefruit has long been known as a food that aids in fat loss.
Although many studies have been conducted and we are still not sure what
ingredients contribute to its weight loss, I’ve read about enough people who have
had success with eating the fruit to recommend it.
I do know grapefruit is a low G.I food, one of the slowest absorbing fruits, as well as
being high in vitamin C and flavanoids for energy production and immunity.
However, it is also highly acidic, so I wouldn’t recommend too much. When weight loss
is your goal, half a grapefruit a day as part of an overall fat-burning diet-plan should work.
8 Tomatoes: This is a food that isn’t highly talked about when it comes to fat loss,
but when I personally try to cut weight, I always include tomatoes as a staple food. I
find it helps regulate my appetite, as well increasing mood.
I was doing some investigating and tomatoes contain 2 naturally occurring brain
chemicals called serotonin and endorphins. Both, especially serotonin, play a vital
role in suppressing appetite by sending signals to the brain that make you feel
satisfied.
Tomatoes are very low in calories. They also contain a compound called lypocene
that gives tomatoes its rich red color, and is said to protect against cancer.
9 Whole-Grain Bread: Foods for bulking and cutting should be different. When
bulking you can afford to eat foods more highly concentrated in carbs such as your
rices and wholemeal breads, but when cutting its important to find foods that fill you
up with less carbs. I think wholegrain breads are one of the best options here.
They contain just half the amount of carbs per serve compared to rice, and at the
same time are higher in protein, full of nutrients, and encourage you to eat less. All I
need is 3 slices with each meal, equivalent to 30 g. Carbs, whereas I need 1 ½ cups
of rice to give me the same fullness (around 70 grams carbs).
Look for whole grain bread with moderate sodium, a variety of grains and one that is
high in protein. Soy and linseed bread is an excellent choices as its high in Omega 3,
proteins and very slowly absorbed.
10 Brewers yeast: Brewer’s yeast is in my opinion one of nature’s best superfoods. Brewers yeasts contains an abundance of nutrients needed for fat loss, and is
full of protein. Each serve can contain upto 10 grams of protein, while providing all
the essential amino’s in a very balanced way.
Some of these nutrients include a high level of the mineral chromium. Chromium
helps regulate insulin levels and will keep you away from eating excess
carbohydrates. It is also nature’s highest source B-vitamins, which have a major in
how the body uses the carbohydrates you ingest, and can therefore prevent fatstorage.
11 Kelp: Kelp has been classified as one of nature’s superfoods. It is a plant that is
found in the sea, and can be either eaten, or taking as a supplement. I will discuss
supplements for fat loss in the next section.
Why kelp? It is extremely high in many minerals including selenium and iodine.
Iodine is the one most worthy of noting for its role in thyroid metabolism. If you
want to target fat-loss effectively, you have to target it from all angles, and
considering how effectively your thyroid is functioning is a vital step to getting there.
12 Turkey Breast: One of the best sources of protein for cutting due to its
protein/fat ratio. While cutting you should look at getting as much protein from
sources that are low in calories, and turkey breast achieves this balance perfectly.
There is no one particular ingredient that sticks out in turkey for fat loss, but it is a
complete food that is high in amino acids such L-cartinine, it contains plenty of
protein and little fat.
13 Cottage Cheese: Cottage has long been known as a staple in the bodybuilder’s
diet. Although it’s known as a “bulking” food for several reasons, I have also found it
a good food for loosing weight too.
Cottage cheese has one of the highest quantity of protein of all dairy products; but
more importantly it is full of calcium which recent research suggests contains
valuable weight-loss properties. Always select the low-fat varieties.
14 Lean Beef: What would a diet be without some meat? Beef is high in iron, bvitamins and creatine, which can work together to increase ATP, and give you longer,
harder workouts.
Always choose lean varieties, usually the pinker the color, the less fat it has.
15 Red lentils: Of all legumes, red lentils have the highest amount of Protein per
serving, while being very low in calories and saturated fat. They are low G.I, and
high in fiber and phytonutrients.
I like them because you can eat a lot without blowing your budget, or your waist.
16 Mushrooms: Very similar in nutrition to brewers yeast, mushrooms are very
high in B-vitamins and chromium.
You can add mushrooms to salads or eaten raw. Eating vegetables raw are always
better to maximize nutrition.
17 Chicken Breast: Chicken breast is another choice of protein for those looking to
cut down. Like turkey breast, it has a very high protein ratio and is low in fat. Just
make sure you select skinless varieties, or remove the fat.
18 Apples: Apples are great. They have been rated very highly on the Satiety index.
The satiety index is a measurement of how filling common foods are. There have
been many studies on different foods, and apples rate as one of the most satisfying
foods around. This means they fill you up quicker and keep you full for longer.
Apples are also high in fiber, and contain a lot of other nutrients, so they are a good
overall choice in a healthy diet.
19 Soy Lecithin: Soy lecithin is a fat extract from the soy bean. Lecithin is a vital
component of both the brain and liver, but is now also being thrown around as a fataid.
I’m not sure what it is about lecithin that makes it work so well, but I can conclude
through eating the product daily, that it does work. You can add it to your cereal, or
blend it into your shakes to give it a nice, nutty taste.
20 Pears: Pears are high in fiber, and very nutritious, but it’s the fact that they
contain naturally-occurring endorphins which make it stand out. These are a
chemical that provide euphoric feelings, and helps suppress appetite by making you
feel more in control.
Overall, all of these foods above are very good choices for cutting. They should form
the staple of your cutting diets, but always remember that the key to any successful
diet is variety. Ensure you are eating plenty of fruit, vegetables, legumes and
wholegrain, and a lean body and healthy mind will be yours.
What are the 5 best supplements for
cutting? Explain why.
There are many ways you target fat loss through supplementation. Which way you
decide to go should be largely determined by personal needs. Those who find it hard
to say “no” to food should go for an appetite suppressant; those with sluggish
thyroids may want to try a thyroid regulator whereas most others should stick to a
good-quality thermogenic, or a complete formula.
Following are my own personal favorites:
1. Universal SuperCuts:
This is a good stimulant-free product that I have gotten great results from. It targets
fat-loss from all angles. It considers thermo-genesis (fat-burning), thyroid function
and appetite, so you have all grounds covered. Quantity per serve is important, and
you are getting a lot for a good price here.
Super-Cuts is based on the amino acid L-carnitine and soy lecithin, and also contains
a fatty-acid complex and several thermogenic herbs such as green tea. Overall, it’s a
great substitute for those who side-step Animal pack, and would work even better
with a carb and fat blocking supplement such as xyience.
2. Xyience carb/fat blocker
Another way to target fat loss is by blocking the absorption of fats and carbs. A carb and fatblocker is great for cutting because it allows you to get away with eating a little more carbs and
fat, or just block the carbs and fats you are already eating.
Xyience works by reducing the amount of amalyse present, an enzyme that digests
carbohydrates in the body. To block fat, xyience contains chitosan, which binds with dietry fat to
reduce its effect (2).
Alot of people use this product both before and after big meals, the way BSN Cheaters is
prescribed, but I like to use it at the same time each day and regularly.
3. L-Carnitine:
L carnitine is another great choice when loosing weight. It works by aiding in the
transfer of long-chain fatty acids into energy, rather than storing them as fat. Lcarnitine also promotes muscle gain at the same time which is what a lot of us are
looking for. Additionally, it reduces feelings of hunger (3). Combined, it can have a
powerful effect on fat-loss.
NOW L-carnitine is a good choice. L-carnitine is a great supplement, and will be a
good part of any complete stack.
4. Now Thyroid Energy
The thyroid is often overlooked when discussing fat loss, but it can’t be forgotten
that the thyroid has a major role in how the body decides to store fat. A sluggish one
may be one of the things holding you back from achieving that shredded conditioning
you are looking for.
I would take this supplement especially for those who have had weight loss problems
in the past, or for anyone wanting to enhance the function of their thyroid for weight
loss.
5: Whey Protein Powder:
When cutting, you can’t ignore the importance of protein. Protein will help keep you
anabolic when you need it the most.
Whey Protein powder is convenient so you have no excuses. It is also, in my opinion,
a healthier option to make up your protein balance with a shake rather than overconsuming animal products.
A Whey like Now Whey Protein, or 100% Natural Optimum whey are good choices for
staying anabolic. Both contain no additives, are low in calories and NOW has been
micro-filtered for impurities.
Overall, I would determine your goal. For those with long-term fat loss problems, I
would recommend thyroid and appeatite suppressant as well as a thermogenic. On
the other hand, for those in a cutting phase, I think a good dose of a thermogenic, or
a complete formula are your best bets.
How does one determine how many
calories they should consume when
cutting?
This should be determined by your sex, activity level and your weight. Males require more
calories as they are bigger. For the same reason, heavier people require more calories. You
should take the amount of physical activity into account as well when deciding how many calories
to cut on.
Generally, an average sized male should consume approximately 1700-2500 calories per day,
the lower portion for the lighter individuals, whereas the heavier you are, the higher.
Personally I’m able to maintain 12% bodyfat on 3, 000 calories per day, so if you have anything
else in check like I do, you may be able to increase the amount above slightly, but only if you are
an experienced trainer.
What’s more important than just the calories is where they are coming from. Your goal should be
to cut fat while also maintaining as much as mass as you can, therefore both fats and proteins
are important due to their anabolic properties.
Carbohydrates are the least anabolic of the three substances, so I would decrease carb intake,
as well as cutting back on fats. Ensure you are still getting good quality carbs and fats, such as
seeds, wholegrain breads, vegetables, legumes and even fruit, but just monitoring servings.
Stick to your usual sources of protein and switch up your carbs a bit so they contain more slowabsorbing carbs and more vegetables, while cutting down on fats such as oil and take-away junk.
Construct your diet around foods I’ve listed in this article, as well eating plenty of other healthy
foods, and you should achieve your weight loss goals within no time.
Thanks for reading.
References:
1. Sesamax Product Information – Bodybuilding.com Store
http://bodybuilding.com/store/axis/sesamax.html
2. Xyience Product Information – Bodybuilding.com Store
http://bodybuilding.com/store/xy/xcfi.html
3. L-carnitine information – Bodybuilding.com Store http://bodybuilding.com/store/lcarn.html