Ashley Conrad's 21-Day Clutch Cut: Nutrition

Clutch Cut nutrition is clean, simple, and easy to follow. A huge selection of food choices lets you customize your meals while you cut fat and transform your physique.
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Clutch Cut nutrition isn't about deprivation. Instead of depriving your body of what it needs, I replace unhealthy foods with rich, nutrient-dense alternatives. All the food I recommend to is clean and metabolism-friendly. Each meal is measured to the gram. Every day, you'll receive the ideal balance of micro and macronutrients. Now that's clutch.

Clutch Cut Nutrition
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Everything you eat and drink plays a role in your body's hormonal balance. To lose weight or gain lean tissue, you need to keep your meals balanced and fuel yourself with clean calories your body can use. If you want to change your body rapidly, everything you eat counts. Set yourself up for success. Follow the Clutch Cut nutrition plan to burn fat and reveal your best body.

Clutch Nutrition Principles

People have a tendency to overcomplicate nutrition, especially because there's so much BS information on TV, online, and in diet books. Sellers release a product and then tell buyers what they want to hear, instead of just telling them the truth.

The truth is: Nutrition doesn't have to be complicated. Your body prefers clean, wholesome foods. Clutch Cut works with your body to optimize digestion, promote fat loss, and support the release of healthy hormones.

Water and lemons

My nutrition plan doesn't include any substances that promote adrenal fatigue or spur excess cortisol release.

I like to keep things fresh, easy, and simple. I personally follow and prescribe the following five principles:

  1. Eat every 3 hours, on the dot.
  2. Eat within 30 minutes of waking
  3. Drink at least 1 gallon of water with 2 lemons daily.
  4. Eat gluten- and dairy-free, except whey protein isolates.
  5. No fillers, no preservatives, no coloring.

The Carb Conundrum

Clutch Cut doesn't yank carbohydrates from your diet like many other fat-loss programs. Your brain runs best on carbs. Carbs are your body's preferred fuel source, and I want your body to function at optimum levels. Sure, carbohydrates need to be controlled, but they don't have to be avoided.

When carbs are cut completely from someone's diet, the body will cling to them and store them as fat the moment they're reintroduced. This can lead to future weight gain and yo-yo dieting, a vicious cycle that's difficult to escape.

Instead of depriving clients of carbohydrates and snacks, I've found ways to make healthy, great-tasting alternatives. You can eat pancakes, French toast, and protein shakes that taste like ice cream and frozen yogurt. You don't have to stuff the blender full of fruit to cover up a nasty-tasting shake. With Clutch Cut, you'll never feel the need to binge on sugars or other simple carbs.

Instead of depriving clients of carbohydrates and snacks, I've found ways to make a healthy, great-tasting alternatives.
"Instead of depriving clients of carbohydrates and snacks, I've found ways to make healthy, great-tasting alternatives."

Clutch Cut Macros

The Clutch Cut nutrition plan is based around solid food choices and a simple macronutrient breakdown. Keep in mind that you don't have be exact with every single macro. Get as close to the recommended breakdown as possible. Most importantly, stick to the food choices below and space your meals apart evenly. Your personal macros will vary depending on the foods you choose.

Men's Nutrition Plan

Sample meal plan for a 180-pound male.

It's clutch to eat:

  • 1 gram of protein per pound of bodyweight
  • 1 gram of carbohydrates per pound of bodyweight
  • 0.5 grams of healthy fats per pound of bodyweight
Meal 1: Baking Mix Pancakes
Optional
Directions
  1. See package for cooking instructions.
  2. Top pancakes with optional ingredients.

Baking Mix Pancakes PDF (113 KB)

Meal 2: Clutch Protein Shake
Directions
  1. Blend all ingredients and enjoy!

Clutch Protein Shake PDF (144 KB)

Meal 3: Choose From Food List

Meal 3: Alternative
Meal 4

Meal 5: Choose From Food List

Meal 6 (Optional): Clutch Protein Shake

Women's Nutrition Plan

Sample meal plan for a 140-pound female.

It's clutch to eat:

  • 1 gram of protein per pound of bodyweight
  • 1/2 gram of carbohydrates per pound of bodyweight
  • 1/2 gram of healthy fats per pound of bodyweight
Meal 1: Baking Mix Pancakes
Optional
Directions
  1. See package for directions.
  2. See package for optional ingredients.

Baking Mix pancakes PDF (113 KB)

Meal 2: Clutch Protein Shake
Directions
  1. Blend all ingredients and enjoy!

Clutch Protein Shake PDF (62.1 KB)

Meal 3: Choose From Food List

Meal 3: Alternative
Meal 4

Meal 5

Meal 6 (Optional): Clutch Protein Shake

Lunch and Dinner Food List

Forget lame diet plans. The Clutch Cut food list was designed for your inner rebel. With no one telling you what to eat, you can decide for yourself. By pairing the ingredients below with the recommended portion sizes, it's clutch to be free.

Lean Protein
Guidelines: No red meat, no pork, no deli meats
Men's egg serving size: 2 whole, 5 whites
Women's egg serving size: 1 whole, 4 whites
Vegetables
Guidelines: No non-organic "dirty dozen" vegetables
Healthy Fats
Guidelines: Make sure all oils are virgin
Seasonings and Spices
Guidelines: Unlimited serving size on all seasonings except agave and salt.
Water
Beverages
Guidelines: No soda, fruit juice, sports drinks, energy drinks, or alcohol.

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