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Mastering the cut phase: Essential nutrition tips for success

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By Amber Ellis Johnson


The best advice to burn fat is NOT the gentlest, most forgiving, or softest. It is real-talk. Living your life in a caloric deficit is hard, it's uncomfortable, and it's effective. it took you a long time to put on all that extra fat, and it will take time and dedication to get rid of it. YOU CAN DO IT! It just takes commitment, every day, every meal, keeping your long term goals at the front of your mind and prioritizing these goals over immediate hunger, emotions, or events. Excuses are not an effective strategy for achieving your health goals; but troubleshooting obstacles is!


A cut is only effective if you actually stick to it. Being one foot in and one foot out will get you nowhere. Over eating 3 days out of the week because you are "too busy" to track food will not produce fat burning. So why do it at all? If you are going to cut, go all in. Prepare your mind and pull up your shirt sleeves, make a plan, and get to work.


The beginning will be exciting! You will certainly be on point at first. It's a new project, you still feel good from all the food you've been consuming, you are not depleted yet. This is the part where you set up your rock solid routines and habits to rely on when things get tough. And they WILL GET TOUGH, but YOU ARE TOUGHER.


  1. EVERY meal needs to be balanced in order to be satiating, and metabolically beneficial.

  2. Buy a lot of produce! Fill up on cups of veggies every meal, lettuces and greens, zucchini, onion, crucifers, green beans, beets, carrots, cabbages, mushrooms. The more colorful your daily variety the better your body will recover after workouts and the better your cells will as well. These are HUGE parts of it, eat a rainbow.

  3. Have low fat starchy carbs in hand: potatoes, sweet potatoes, squashes, plantains, and some grains like oats, quinoa, and rice/rice cakes. Tapioca is another great source of starch! Yes I still eat bread during a cut, strategically.

  4. Have your lean proteins in hand: skinless, low fat, chicken breast, pork loin, lean beef at 93% lean, fish/tuna, shrimp, eggs/egg whites.

  5. Find your favorite macro friendly snacks for tight spots, travel, busy schedules, and to make up for missing macros: meat sticks, rice cakes, fruit, dried fruit, high protein low fat yogurts, cottage cheese, protein shakes and bars. Powdered broth is my favorite thing to bring with me. All you need is hot water and you have 10g lean protein.

  6. Buy yummy beverages like teas, alcohol free hop waters, kombucha, ice tea, coffee, and seltzers. No, alcohol has no place in your limited diet curing a cut phase. Period.

  7. Look up and print macro friendly snacks and desserts: think "most bang for your macro-buck" like high protein ice cream, protein pancakes, tapioca pudding, cloud bread, homemade waffles with thin nut butter drizzle, the list is long, my friends, so find some great ones to satiate you.

  8. Supplements: basics include supporting your immune system, digestive system, and cells. I recommend basic vitamins in a cut as you are taking in less nutrient overall, and I often take Greens powder, vit c, d, collagen, and creatine.

  9. TAKE CREATINE monohydrate to preserve your muscle and to basically give you calorie free energy to use to keep more muscle and build up on what you do have.

  10. Pre-log all your expected meals in advance to be certain you will have enough food all day long, and not go over or under your macro goals. Check in on your food log during the day to see where you are at, and log every single bite you take the moment you eat it if it off plan: you WILL FORGET every single thing you ate at the end of the day if you wait to log everything until bedtime. Believe me!


I am launching a cut phase myself February through March 2025! If you are curious about what it's like, read my series on the last cut phase I ran, where I posted a blog weekly. And if you want to join me and give it a good go, shoot me a message for an EARLY SPRING CLEAN UP.


Your body will thank you,

Amber



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Meal PlanningQuestionaire

Birthday
I am willing to try new foods or meals or spices or cooking methods at least once.
My diet is
Vegetarian with exceptions
Omnivore (plant and animal)
Paleo (strict)
Other
The additional fat sources I can and will eat:
All the Fruit/sugar carbohydrates I can and will eat:
All the types of protein I will eat are
All the starchy carbohydrates I will eat are:
All the vegetables I will eat are:

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