Shed fat and keep the muscle with these tasty food
When you're on a cut, your main goal is to shed excess fat while maintaining the muscle you worked hard to build. To achieve this, you need to create a calorie deficit—eating fewer calories than your body burns—without sacrificing nutrition or muscle mass. Choosing the right foods is essential to keep hunger at bay and ensure you're getting enough nutrients for energy and muscle preservation. Here are 7 foods that are perfect for anyone on a cut.
Leafy greens like spinach, kale, and arugula are fantastic for cutting because they are extremely low in calories but high in nutrients. They’re rich in fiber, which helps you stay full longer, and loaded with vitamins like A, C, and K. You can eat a large volume of leafy greens without racking up your calorie intake, making them perfect for filling out your plate while staying within your calorie limit.
Add a big salad to your lunch or dinner, or throw spinach into smoothies and omelets.
Tofu is an excellent plant-based protein source that's also low in calories. Made from soybeans, it's high in protein and contains all nine essential amino acids, making it a complete protein. It's also rich in calcium and iron, which are crucial for bone health and muscle function during a cut.
Grill, stir-fry, or bake tofu, and add it to salads, grain bowls, or stir-fries for a satisfying, protein-packed meal.
Chickpeas are another versatile legume that's perfect for cutting. They're rich in fiber and protein, both of which help keep you full for longer and prevent overeating. Chickpeas also provide a good dose of iron, magnesium, and B vitamins, all of which are important for maintaining energy and muscle mass during a cut.
Add chickpeas to salads, roast them for a crunchy snack, or blend them into hummus as a tasty dip or spread.
Low-fat Greek yogurt is a protein powerhouse with the added benefit of probiotics, which can improve gut health. It’s thicker and more filling than regular yogurt, which makes it a great snack or meal addition when you're cutting. High protein makes it great for maintaining muscle mass. Also, its creamy and tasty.
Have it as a snack with berries and a drizzle of honey or use it as a base for smoothies and overnight oats.
Tempeh is a fermented soy product that’s high in protein and fiber, making it perfect for a plant-based diet on a cut. It’s denser than tofu and has a firmer texture, with an earthy, nutty flavor. The fermentation process makes it easier to digest and adds some beneficial probiotics, which can support gut health.
Slice and grill tempeh for salads, stir-fries, or sandwiches. It also pairs well with various marinades for extra flavor.
Berries like strawberries, blueberries, and raspberries are fantastic for cutting because they’re low in calories but packed with antioxidants and fiber. The natural sweetness of berries can help curb sugar cravings, and their fiber content helps you feel full for longer periods. They also contain important vitamins and minerals, all while being light on calories.
Enjoy berries on their own, mixed into Greek yogurt, or added to smoothies.
Quinoa is an excellent complex carbohydrate that provides energy while keeping you full. Unlike many other grains, quinoa is also a good source of protein and contains all nine essential amino acids, which makes it a complete protein source. It's also rich in fiber, which can aid digestion and help you avoid hunger pangs while cutting.
Use quinoa as a base for bowls or salads, or serve it as a side with lean protein.
When you're cutting, the goal is to stay in a calorie deficit without feeling deprived. These foods work because they’re nutrient-dense, meaning they provide essential vitamins, minerals, and macronutrients without adding too many calories. Many of them are high in protein or fiber, which helps keep you full and satisfied, reducing the temptation to snack on empty-calorie foods.
