Updated: March 21st, 2023

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.

1. “Training for Cardiovascular Fitness.” UNIVERSITY SPORTS MEDICINE. Available from: https://www.ucdenver.edu/docs/librariesprovider65/clinical-services/sports-medicine/training-for-cardiovascular-fitness.✓