6% Body Fat Percentage Diet Plan: Strip More Fat Through the Healthy Nutrition
Get 6% Body Fat Percentage the healthy way, this 8 weeks body fat percentage diet plan will remove fat from your frame while leaving you toned, glowing and help you move towards your goals.
Losing weight may not lead to a drastic reduction in body fat, as losing weight without exercise will also result in a reduction in lean mass. If you really want to reduce your body fat percentage, you should eat better, do cardiovascular exercise 1 and remember to do resistance training to build your lean mass, otherwise, you will lose every pound you want. About 25% of every pound you lose will come from lean, calorie-burning muscle. Considering that you do resistance training and that most of your weight comes from fat, this can help you estimate how much weight you’ll need to lose to achieve your ideal body fat percentage.
6% body fat percentage grocery shopping list
Since nutrition is the most important aspect of being lean, you need to hit the macronutrient numbers we have listed. You can adjust the food slightly to suit your palate, but try to repeat the numbers as much as possible.
- Comprehensive food list:
- Egg,
- Chickpea,
- Walnut,
- Plain Curd,
- Apple,
- Flaxseed,
- Raisins,
- Almonds,
- Chicken breast,
- Coconut oil,
- Plain Non-fat yogurt,
- Bell pepper,
- Onion,
- Kidney Beans,
- Chia Seeds,
- Tomato,
- Ketchup,
- White Fish,
- Tuna,
- Sweet Potato,
- Broccoli,
- BBQ Sauce,
- Almond Milk,
- Cashews,
- Oats,
- Cereals,
- Cinnamon,
- Peanuts,
- Brown Rice,
- Orange,
- Banana,
- White Potato,
- Cauliflower.
- Supplements list:
- Carnitine,
- Amino Energy,
- Whey protein,
- Casein Protein
Low-carb high-carb strategy
You can use the following simple formula of LOW CARB HIGH CARB CYCLE, which are we going to give it to here. Your daily calorie intake means that you consume the total number of calories in your meal each day. In general, a caloric deficit is required to reduce weight (the more calories you burn). And theoretically, the higher the calorie deficit, the faster you will lose. Cutting out body fat means training your body to use fuel as fat stores, something that will not happen when you are burning through pre-workout pasta.
| Carbs days | Low-high crbs |
|---|---|
| MONDAY | LOW CARB (1800 cal) |
| TUESDAY | LOW CARB (1800 cal) |
| WEDNESDAY | LOW CARB (1800 cal) |
| THURSDAY | HIGH CARB (3000 cal) |
| FRIDAY | LOW CARB (1800 cal) |
| SATURDAY | LOW CARB (1800 cal) |
| SUNDAY | HIGH CARB (3000 cal) |
To see that good, you need to go below 10% – at which point most people can see some definition – and ideally 6% or less than 6%. We will take you to a “6% body fat percentage” of the journey. If your body fat is currently high, that’s fine. We can’t promise that you will reach 6% in eight weeks, but you can cut your numbers in half.
The strategy is gradually increasing your Weight training and cardio have to be increased. Cutting calories and carbs. The last few weeks will be challenging, but remind yourself that this is only for a short time. Follow the meal plan that we have outlined.
6% body fat percentage diet plan
(A) Low-carb day
| BREAKFAST | Quantities |
|---|---|
| EGG & WALNUT: | |
| Egg whites | 6 |
| Chickpeas | ¼ cup |
| Walnuts | 25g |
| MID-MORNING | Quantities |
|---|---|
| CURD PROTEIN: | |
| Plain yogurt | ½ cup |
| Whey protein | 2/3 sp |
| Apple | ½ |
| Flaxseed | 1sp |
| Raisins | 1sp |
| Almonds (crushed) | 5 |
| Cinnamon | 2g |
| LUNCH | Quantities |
|---|---|
| CHICKEN TAWA: | |
| Chicken breast | 120g |
| Coconut oil | ½ sp |
| Plain non-fat yogurt | ½ cup |
| Green vegetables (bell pepper, onion, etc.) | 1cup |
| MID-AFTERNOON | Quantities |
|---|---|
| EGG FUNDA: | |
| Boiled eggs whites | 5 |
| Kidney beans | 1/3 cup |
| Chia Seed | 1sp |
| Onion and tomato | 2sp |
| Ketchup | 1sp |
| DINNER | Quantities |
|---|---|
| FISH FILLET: | |
| White fish or tuna | 120g |
| Coconut Oil | 1sp |
| Sweet potato | 140g |
| Broccoli | 50g |
| BBQ Sauce | 1sp |
| BEFORE BED | Quantities |
|---|---|
| SLOW PROTEIN: | |
| Almond milk | 240 ml |
| Casein protein | 2/3 sp |
| Cashews or almonds | 20g |
Low Carb Day Micro-breakdown: Calories = 1802; Protein = 195g; Carb = 80g; Fat = 78g.
(B) High-carb day
| BREAKFAST | Quantities |
|---|---|
| OATMEAL: | |
| Egg whites | 6 |
| Oats | 1cup |
| Apple | ½ |
| Walnuts | 25g |
| MID-MORNING | Quantities |
|---|---|
| CEREAL PROTEIN: | |
| Cereal (whole grain) | 1 cup |
| Milk | ½ cup |
| Whey protein | 2/3 scoop |
| Apple | ½ |
| Peanuts | 15g |
| Cinnamon | 2g |
Note: Mix whey and milk, then add to cereal.
| LUNCH | Quantities |
|---|---|
| BROWN RICE & CHICKEN: | |
| Chicken breast (cooked in coconut oil ½ sp) | 120g |
| (b) brown rice | 1 cup |
| (c) orange | 1 |
| MID-AFTERNOON | Quantities |
|---|---|
| OATS & PROTEIN: | |
| Whey protein | 1 scoop |
| Oats | 1 cup |
| Banana | ½ |
| Peanuts | 25g |
| DINNER | Quantities |
|---|---|
| FISH FILLET: | |
| White fish or tuna | 120g |
| Coconut Oil | 1sp |
| White potato | 250g |
| Cauliflower | 50g |
| BBQ Sauce | 1sp |
| BEFORE BED | Quantities |
|---|---|
| SLOW PROTEIN: | |
| Almond milk | 240ml |
| Casein protein | 2/3 scoop |
| Almonds | 20g |
High carb day Micro-breakdown: Calories = 2710; Protein = 200g; Carb = 302g; Fat = 78g.
- “Training for Cardiovascular Fitness.” UNIVERSITY SPORTS MEDICINE. Available from: https://www.ucdenver.edu/docs/librariesprovider65/clinical-services/sports-medicine/training-for-cardiovascular-fitness.[↩]
