Well, it’s hard to improve upon ideal—10% body fat is quite good!
To move beyond ideal to near perfection and drop below 10% body fat, your diet will need to be absolutely “clean”—meaning NO refined grains, added sugars, alcohol etc.
Drink at least 8 glasses of water daily, not counting shakes, smoothies or iced tea. Getting enough calories, without excess, is essential.
You’ll need about 150 grams of Protein from egg whites, milk/whey, poultry breast, beans, pork/beef loin or fish. Compliment these with sweet potato, oats, brown rice, quinoa, and corn on the cob to provide your body with complex carbohydrates to drive workouts.
Include healthy fats in each meal, and for snacks have things such as avocado, nuts, nut butters, seeds, olives or canola oil. You can snack on fruit with cheese, yogurt or nuts between meals. Soybeans or roasted soynuts are great, too. You may incorporate protein bars or shakes with about 20 grams of Protein before/after workout. The remainder of your intake should be unlimited vegetables. - Debbie J., MS, RD
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