BEST CUTTING FOODS
Losing fat means eating in a calorie deficit, and the hardest part is staying full while eating less. These low-calorie, high-volume foods let you eat big portions for minimal calories, keeping hunger in check while the fat comes off.
Fat loss comes down to a calorie deficit, but how full you feel determines whether you can stick to it. The foods below are low in calories per 100g, meaning you can eat a large, satisfying volume without blowing your budget. Build your meals around these, keep protein high to preserve muscle, and the deficit becomes much easier to maintain.
raw 15 1.4g 2.9g 0.2g 2 Cucumber
raw 16 0.7g 3.6g 0.1g 3 Zucchini
raw 17 1.2g 3.1g 0.3g 4 Tomato
raw 18 0.9g 3.9g 0.2g 5 Asparagus
cooked 20 2.2g 3.7g 0.1g 6 Mushrooms
raw 22 3.1g 3.3g 0.3g 7 Spinach
raw 23 2.9g 3.6g 0.4g 8 Cauliflower
raw 25 1.9g 5g 0.3g 9 Cabbage
raw 25 1.3g 5.8g 0.1g 10 Watermelon
raw 30 0.6g 7.6g 0.2g 11 Capsicum
raw 31 1g 6g 0.3g 12 Strawberries
raw 32 0.7g 7.7g 0.3g 13 Broccoli
raw 34 2.8g 6.6g 0.4g 14 Milk Skim
skim 35 3.4g 4.9g 0.1g 15 Green Beans
cooked 35 1.9g 7.9g 0.1g 16 Eggplant
cooked 35 0.8g 8.7g 0.2g 17 Carrot
raw 41 0.9g 9.6g 0.2g 18 Brussels Sprouts
cooked 43 3.4g 9g 0.3g 19 Beetroot
cooked 44 1.7g 10g 0.2g 20 Orange
raw 47 0.9g 11.8g 0.1g
How to cut without misery
Set a deficit of around 300 to 500 calories below maintenance. Keep protein high at 1.8 to 2.2g per kilo to hold onto muscle while you lose fat. Fill your plate with the high-volume, low-calorie foods above, especially vegetables, which let you eat a lot for very little.
Crash diets backfire. A moderate, sustainable deficit you can hold for months beats an aggressive one you quit in two weeks.