2. Safe Duration
Cutting typically lasts from 4 to 12 weeks, depending on the initial body fat percentage and goals.
Longer than 3-4 months is recommended only under the supervision of a specialist to avoid problems with hormonal balance, metabolism, and muscle mass.
3. What to Focus On
Initial Body Fat Percentage: The higher your body fat percentage, the longer you can cut, but with a gradual reduction in calories to avoid stressing the body.
Health Conditions: Thyroid, hormonal, or cardiovascular issues may limit the duration.
Physical activity: Intense exercise increases nutrient requirements, so a very strict cutting plan for a long time can be dangerous.
4. Signs it's time to end your cutting plan
Constant fatigue and decreased performance
Loss of muscle mass
Sleep problems or increased irritability
Slowed metabolism
5. Recommendations for a safe cutting plan
Plan a gradual reduction in calories - no more than 300–500 kcal per day.
Maintain adequate protein levels (1.6 ' 2 g per kg of body weight).
Include strength training to preserve muscle.
Take breaks after 2 ' 3 months to restore hormonal balance and metabolism.

Bottom line: the optimal cutting plan is 1 - 3 months, after which it's beneficial to take a break and switch to a maintenance diet. Long-term extreme diets can be harmful, even if the goal is a toned physique.