{"id":31682,"date":"2023-06-13T09:47:29","date_gmt":"2023-06-13T13:47:29","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=31682"},"modified":"2023-06-14T12:41:29","modified_gmt":"2023-06-14T16:41:29","slug":"food-swaps-for-cutting-season","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/food-swaps-for-cutting-season\/","title":{"rendered":"7 Food Swaps To Make During Cutting Season"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Whether you want more ab definition to show off at the beach or more energy to play with your kids in the backyard, shedding body fat tends to take a larger priority when warmer weather hits. During cutting season, you may adjust your diet and workout routine in the hopes of getting leaner\u2014but reducing calories and ramping up physical activity can come with hunger, cravings, and other not-so-fun side effects. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fortunately, you can make the process a whole lot less miserable with the right tips and tricks. In fact, a few simple food swaps can go a long way in trimming away calories, feeling more satiated, and satisfying cravings. Here, I\u2019ll break down some of my top food swaps for a successful\u2014and dare I say <\/span><i><span style=\"font-weight: 400;\">easier\u2014<\/span><\/i><span style=\"font-weight: 400;\">cutting season. (Let\u2019s be honest, nothing about leaning out is <\/span><i><span style=\"font-weight: 400;\">easy<\/span><\/i><span style=\"font-weight: 400;\">, but every little bit helps, right?)\u00a0<\/span><\/p>\n<h2><b>1. Fatty Proteins For Leaner Options<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">You <\/span><span style=\"font-weight: 400;\">know<\/span><span style=\"font-weight: 400;\"> that eating protein is important for building and maintaining muscle mass. While cutting, we hope the body weight we lose comes directly from body fat but, unfortunately, we likely lose some muscle mass in the process. One way to attenuate the amount of muscle mass lost during a cut is to <\/span><a href=\"https:\/\/doi.org\/10.1186\/s12970-017-0174-y\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">eat a high-protein diet<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/easy-ways-increase-protein-intake\/\" target=\"_blank\" rel=\"noopener\">9 Easy Ways To Increase Your Protein Intake<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Although it is important to eat protein while cutting, it&#8217;s even more important not to consume too many calories. Choosing fatty protein options like sausage, salami, and bacon will likely lead you to consume more calories while taking in lower amounts of protein. When cutting, I recommend swapping out these types of meats for leaner cuts in order to consume maximal amounts of protein while controlling your total calorie intake. Some good options are chicken breast, lean ground beef, and lean ground turkey.\u00a0<\/span><\/p>\n<h2><b>2. Highly Processed Snacks For Fresh Fruit<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">While cutting, it&#8217;s common to experience <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/reasons-craving-sugar\/\" target=\"_blank\" rel=\"noopener\">sugar cravings<\/a>. This is because when we attempt to cut weight our body&#8217;s hunger signals ramp up, which may cause us to seek out highly-palatable and easy-to-consume foods, such as sugary snacks, which are typically highly processed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Obviously, these are less than ideal for a few reasons. Not only do highly-processed foods offer very limited nutritional value, but they also do not aid in satiety very much\u2014and satiety is particularly important while cutting when calories are low and hunger is high.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fresh fruit can be a great, relatively low-calorie way to satisfy your sweets cravings (and also get in tons of nutrients). Some of my favorite fruits during cutting are apples, kiwis, and oranges. I enjoy apples for their higher fiber content and portability, oranges for their low calorie content and vitamin C levels, and kiwis for their low calorie content and great taste! Although these are some of my favorites, really any fruit you enjoy will do.\u00a0<\/span><\/p>\n<h2><b>3. Sugar-Laden Beverages For Calorie-Free Drinks<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Ever heard the saying \u201cdon\u2019t drink your calories\u201d? It\u2019s really good advice, as most people already overconsume calories as it is. It\u2019s tricky advice to follow, though, considering that in today\u2019s food landscape, many of the beverages we see on store shelves are jam-packed with unnecessary added sugar, which adds tons of calories to every serving. In fact, it is very easy to consume several hundred extra calories per day just from sugar-sweetened beverages, which is a pretty easy way to destroy your cutting efforts.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Obviously, water is a great zero-calorie option that will keep you well-hydrated and feeling your best. If you\u2019re not quite ready to drink only water, though (a lot of people aren\u2019t), try switching from sugar-sweetened beverages to zero-calorie versions of drinks you enjoy. Some of my personal favorites are zero-sugar lemonade and root beer.<\/span><\/p>\n<h2><b>4. Frying For Lighter Cooking Methods\u00a0<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">This swap can apply to a bunch of different foods, as it\u2019s really all about <\/span><i><span style=\"font-weight: 400;\">how<\/span><\/i><span style=\"font-weight: 400;\"> you prepare your eats, which can make a big difference in the ultimate impact of your meals. After all, the cooking methods you choose can potentially add hundreds of calories to your meals. For example, deep frying a potato versus baking it on a sheet pan can turn a relatively healthy food into one that\u2019s calorie-dense and not-so-great nutritionally.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In general, use cooking methods that require less added fats during cutting season, as the resulting meal will contain far fewer calories. Baking and boiling are generally two great options. An air-fryer can also be really helpful here, if you\u2019re willing and able to spare the cash and counter space for yet another kitchen device. This popular contraption can provide crispness that feels similar to traditional oil-based frying without requiring all of the extra fat. As such, it can provide a satisfying eating experience for far fewer calories than actual frying.<\/span><\/p>\n<h2><b>5. Sour Cream For Greek Yogurt<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">As odd as it may sound, non-fat unflavored Greek yogurt makes for an excellent sour cream substitute! While sour cream provides little to no protein and is relatively high in fat, Greek yogurt is packed with protein and comes in nonfat or low-fat varieties. While they might not taste exactly the same, it\u2019s tough to tell the difference between Greek yogurt and sour cream once other ingredients get involved. My favorite use of this substitution is when I make Mexican food at home.\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/summer-shred-mistakes\/\" target=\"_blank\" rel=\"noopener\">6 Mistakes That Will Sabotage Your Summer Shred<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">One of my go-to\u2019s during cutting season is an easy taco salad that combines, 93 percent lean ground turkey or beef seasoned with low-sodium taco seasoning, chopped romaine lettuce, cherry tomatoes, diced white onion, low-fat cheddar cheese, non-fat Greek yogurt, and salsa or hot sauce.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, a great thing about Greek yogurt is that it\u2019s versatile! One day it can be your sour cream replacement and the next day you can add fruit, nuts, and a little bit of sweetener to it to make a breakfast parfait.\u00a0<\/span><\/p>\n<h2><b>6. Breakfast Cereals For Oatmeal<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Typically, breakfast cereals are full of added sugars and are considered to be highly processed. They do not aid in satiety levels very much, resulting in you feeling hungry soon after eating them. Oatmeal is likely a better choice while cutting as it contains more fiber than standard breakfast cereals, which improves satiety greatly. Not only does oatmeal make you feel fuller, but it also contains valuable nutrients such as <a href=\"https:\/\/www.vitaminshoppe.com\/c\/digestion-gut-health\/fiber\" target=\"_blank\" rel=\"noopener\">fiber<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/iron\" target=\"_blank\" rel=\"noopener\">iron<\/a>, and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-b\" target=\"_blank\" rel=\"noopener\">vitamin B1<\/a>. To level up your oatmeal, add <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/protein-powders\" target=\"_blank\" rel=\"noopener\">protein powder<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/p\/spectrum-naturals-essential-flaxseed-ground-organic-14-oz-granules\/sa-1126\" target=\"_blank\" rel=\"noopener\">ground flax seeds<\/a>, fresh fruit, or all three!<\/span><\/p>\n<h2><b>7. Regular Pasta For High-Protein Pasta<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Made with some type of legume, like beans, chickpeas, or lentils, there are all sorts of innovative high-protein pastas lining store shelves these days. These products are shaped just like some of your typical pasta varieties but tend to have much higher amounts of protein and fiber. This extra protein and fiber can help make you feel fuller than regular pasta and move you closer to your daily protein intake goal. If you\u2019re craving pasta, opt for one of these options.<\/span><\/p>\n<h2><b>Final Thoughts<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Implementing these smart food swaps during a cutting phase can make the process of losing body fat more manageable (and even enjoyable!). By choosing lean proteins, fresh fruits, water over sugar-sweetened beverages, healthier cooking methods, Greek yogurt instead of sour cream, oatmeal over breakfast cereals, and high-protein pasta over regular pasta, you can decrease your calorie intake, increase satiety, and enhance the overall nutritional value of your meals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I also want to note that a cutting phase should be taken seriously and done under the guidance of a qualified healthcare professional <a href=\"https:\/\/www.vitaminshoppe.com\/lp\/nutritionists\">like a registered dietitian<\/a>, who can help create a nutrition plan specific to your needs and goals. Additionally, it&#8217;s essential to combine these food swaps with a well-rounded exercise routine that includes a combination of resistance training and cardio to support your overall health, increase energy expenditure, maintain muscle mass, and promote fat loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By making these food swaps, you&#8217;ll be able to navigate your cutting phase more effectively, stay on track with your goals, and achieve a leaner physique this summer. With all things considered, make sure to enjoy the process, stay consistent, and celebrate your progress along the way.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Whether you want more ab definition to show off at the beach or more energy to play with your kids in the backyard, shedding body fat tends to take a larger priority when warmer weather hits. During cutting season, you may adjust your diet and workout routine in the hopes of getting leaner\u2014but reducing calories<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/food-swaps-for-cutting-season\/\">Read More <span class=\"screen-reader-text\">7 Food Swaps To Make During Cutting Season<\/span><\/a><\/p>\n","protected":false},"author":265,"featured_media":31688,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[7,9,10],"tags":[],"class_list":["post-31682","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","category-the-latest","category-weight-loss"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 Food Swaps To Make During Cutting Season<\/title>\n<meta name=\"description\" content=\"Cutting season is here! 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Jacob completed his Bachelor's of Science in Dietetics, along with 1,200 hours of supervised internship experience, at the University of Akron, and went on to complete a Master's in kinesiology at Texas Tech University after passing his registered dietitian examination. During his time at Texas Tech, Jacob worked in Dr. Grant Tinsley's Energy Balance and Body Composition laboratory, where he assisted with research related to dietary supplements, nutrition, body composition, and resistance training. Jacob is also a certified sports nutritionist through the International Society of Sports Nutrition and currently practices as dietitian and online training and nutrition coach. You can find him on social media at @Jacobgreen_RD.\",\"url\":\"https:\/\/www.vitaminshoppe.com\/blog\/author\/jacobgreen\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"7 Food Swaps To Make During Cutting Season","description":"Cutting season is here! 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