6% Body Fat Percentage Diet Plan: Strip More Fat Through the Healthy Nutrition

6% Body Fat Percentage Diet Plan - Fitzabout

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
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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 daysLow-high crbs
MONDAYLOW CARB (1800 cal)
TUESDAYLOW CARB (1800 cal)
WEDNESDAYLOW CARB (1800 cal)
THURSDAYHIGH CARB (3000 cal)
FRIDAYLOW CARB (1800 cal)
SATURDAYLOW CARB (1800 cal)
SUNDAYHIGH 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

BREAKFASTQuantities
EGG & WALNUT:
Egg whites6
Chickpeas¼ cup
Walnuts25g
MID-MORNINGQuantities
CURD PROTEIN:
Plain yogurt½ cup
Whey protein2/3 sp
Apple½
Flaxseed1sp
Raisins1sp
Almonds (crushed)5
Cinnamon2g
LUNCHQuantities
CHICKEN TAWA:
Chicken breast120g
Coconut oil½ sp
Plain non-fat yogurt½ cup
Green vegetables
(bell pepper, onion, etc.)
1cup
MID-AFTERNOONQuantities
EGG FUNDA:
Boiled eggs whites5
Kidney beans1/3 cup
Chia Seed1sp
Onion and tomato2sp
Ketchup1sp
DINNERQuantities
FISH FILLET:
White fish or tuna120g
Coconut Oil1sp
Sweet potato140g
Broccoli50g
BBQ Sauce1sp
BEFORE BEDQuantities
SLOW PROTEIN:
Almond milk240 ml
Casein protein2/3 sp
Cashews or almonds20g

Low Carb Day Micro-breakdown: Calories = 1802; Protein = 195g; Carb = 80g; Fat = 78g.

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(B) High-carb day

BREAKFASTQuantities
OATMEAL:
Egg whites6
Oats1cup
Apple½
Walnuts25g
MID-MORNINGQuantities
CEREAL PROTEIN:
Cereal (whole grain)1 cup
Milk½ cup
Whey protein2/3 scoop
Apple½
Peanuts15g
Cinnamon2g

Note: Mix whey and milk, then add to cereal.

LUNCHQuantities
BROWN RICE & CHICKEN:
Chicken breast
(cooked in coconut oil ½ sp)
120g
(b) brown rice1 cup
(c) orange1
MID-AFTERNOONQuantities
OATS & PROTEIN:
Whey protein1 scoop
Oats1 cup
Banana½
Peanuts25g
DINNERQuantities
FISH FILLET:
White fish or tuna120g
Coconut Oil1sp
White potato250g
Cauliflower50g
BBQ Sauce1sp
BEFORE BEDQuantities
SLOW PROTEIN:
Almond milk240ml
Casein protein2/3 scoop
Almonds20g

High carb day Micro-breakdown: Calories = 2710; Protein = 200g; Carb = 302g; Fat = 78g.

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Article Sources +
  1. https://www.ucdenver.edu/docs/librariesprovider65/clinical-services/sports-medicine/training-for-cardiovascular-fitness.pdf[]

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