Essential Foods to Eat for Achieving Under 10% Body Fat Effectively

Health fiction, health, Pinterest, short story iNthacity Network July 7, 2025 0 Comments

The Science of Fat Loss: Calories and Macros

First things first: fat loss boils down to one simple principle—caloric deficit. You need to burn more calories than you consume. But here’s where it gets interesting. Not all calories are created equal. The macronutrient breakdown—protein, carbs, and fats—plays a crucial role in how your body responds to the food you eat. As Doctor Mike Diamonds explains, the key is to choose foods that help you maintain a caloric deficit while keeping you satisfied and energized.

For example, protein is your best friend when it comes to fat loss. A 2008 study published in the American Journal of Clinical Nutrition found that high-protein diets increase satiety, boost thermogenesis (the number of calories your body burns digesting food), and help preserve lean muscle mass. This trifecta makes protein a non-negotiable in any fat-loss plan.

What Doctor Mike Diamonds Eats to Stay Lean

So, what does a day of eating look like for someone aiming for sub-10% body fat? Let’s break it down, meal by meal, using Doctor Mike’s approach as a blueprint.

Meal 1: Post-Workout Powerhouse

After a fasted morning workout, Doctor Mike’s first meal is all about recovery. He opts for a combination of English muffins and chicken breast. Why? The muffins replenish glycogen stores, while the chicken provides the protein needed to kickstart muscle repair. Here’s the macro breakdown:

Protein: 65g
Carbs: 55g
Fats: 12g

Pro tip: Add a light sauce like Nando’s for flavor without blowing your calorie budget.

Snack 1: Low-Calorie Ice Cream

Yes, you read that right. Doctor Mike includes low-calorie ice cream in his diet. Why? Because sustainability is key. If you can’t see yourself sticking to a diet long-term, it’s not the right one for you. This snack is a great example of how you can enjoy treats while staying on track. The macros:

Protein: 0.1g
Carbs: 11g
Fats: 0.8g

Meal 2: High-Protein Omelet

Eggs are a fat-loss powerhouse, and Doctor Mike’s omelet is no exception. He uses a mix of egg whites and one whole egg to keep the protein high and the fats in check. The result? A meal that’s both filling and nutrient-dense. Here’s the breakdown:

Protein: 99g
Carbs: 1g
Fats: 13.5g

Fun fact: Egg yolks are packed with vitamins A, D, E, and K, as well as healthy fats that support hormone production. Don’t skip them!

Meal 3: Lean Ground Beef and Cauliflower Rice

For dinner, Doctor Mike goes for lean ground beef paired with cauliflower rice. This combo is high in protein and low in carbs, making it perfect for fat loss. Plus, cauliflower rice is a great way to add volume to your meals without the extra calories. Here’s the macro breakdown:

Protein: Varies (depending on beef portion)
Carbs: 5g (per cup of cauliflower rice)
Fats: Varies (depending on beef portion)

Snack 2: Quick and Easy

Sometimes, you’re in a rush. Doctor Mike’s solution? A simple snack that’s easy to track. He uses a scale to measure out portions and keeps a mental note of the calories. It’s a great strategy for staying on top of your intake without overcomplicating things.

The Big Picture: Balance and Sustainability

At the end of the day, Doctor Mike’s approach is all about balance. He follows an 80/20 split—80% whole foods and 20% treats. This makes the diet sustainable and enjoyable, which is crucial for long-term success. As the Mayo Clinic notes, “The best diet is the one you can stick to.”

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What You Should Be Eating TO GET UNDER 10% BODY FAT

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Final Thoughts: Your Fat-Loss Journey

Getting under 10% body fat isn’t easy, but it’s absolutely achievable with the right approach. Focus on whole, nutrient-dense foods, prioritize protein, and don’t be afraid to enjoy the occasional treat. Remember, it’s not about perfection—it’s about progress.

What’s your biggest challenge when it comes to fat loss? Have you tried any of Doctor Mike’s strategies? Share your thoughts in the comments below and let’s start a conversation. And if you’re ready to take your fitness journey to the next level, join the iNthacity community—the “Shining City on the Web.” Like, share, and let’s build a healthier future together.

Disclaimer: The information in this article is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a healthcare provider before starting any new diet or exercise program.

Wait! There's more...check out our gripping short story that continues the journey: Whispers in the Static

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