{"id":25895,"date":"2021-08-13T19:38:48","date_gmt":"2021-08-13T19:38:48","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=25895"},"modified":"2025-07-11T18:56:56","modified_gmt":"2025-07-11T18:56:56","slug":"10-body-fat-diet","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/10-body-fat-diet\/","title":{"rendered":"10% Body Fat Diet: How to Burn More Fat Through Nutrition"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/10-body-fat-diet\/#What_Is_a_10_Body_Fat_Diet\" >What Is a 10% Body Fat Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/10-body-fat-diet\/#Can_You_Be_Healthy_at_10_Body_Fat\" >Can You Be Healthy at 10% Body Fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/10-body-fat-diet\/#How_Sustainable_Is_10_Body_Fat\" >How Sustainable Is 10% Body Fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/10-body-fat-diet\/#10_Body_Fat_Diet_Tips\" >10% Body Fat Diet Tips<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/10-body-fat-diet\/#Carbs\" >Carbs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/10-body-fat-diet\/#Protein\" >Protein\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/10-body-fat-diet\/#Fats\" >Fats\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/10-body-fat-diet\/#What_Is_the_Best_Diet_to_Get_10_Body_Fat\" >What Is the Best Diet to Get 10% Body Fat?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/10-body-fat-diet\/#The_Keto_Diet_for_10_Body_Fat\" >The Keto Diet for 10% Body Fat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/10-body-fat-diet\/#The_Bodybuilding_Diet_for_10_Body_Fat\" >The Bodybuilding Diet for 10% Body Fat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/10-body-fat-diet\/#The_Vegan_Diet_for_10_Body_Fat\" >The Vegan Diet for 10% Body Fat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/10-body-fat-diet\/#Work_Out_Plan_to_Get_10_Body_Fat\" >Work Out Plan to Get 10% Body Fat<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/10-body-fat-diet\/#Weight_Training\" >Weight Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/10-body-fat-diet\/#Cardiovascular_Workout\" >Cardiovascular Workout<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/10-body-fat-diet\/#Tips_for_Lowering_Body_Fat_Percentage_When_Youve_Hit_a_Plateau\" >Tips for Lowering Body Fat Percentage When You&#8217;ve Hit a Plateau<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/10-body-fat-diet\/#Eat_More\" >Eat More<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/10-body-fat-diet\/#Switch_up_Your_Workout\" >Switch up Your Workout<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/10-body-fat-diet\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/10-body-fat-diet\/#How_long_does_it_take_to_lose_10_body_fat\" >How long does it take to lose 10% body fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/10-body-fat-diet\/#Can_you_lose_10_body_fat_in_3_months\" >Can you lose 10% body fat in 3 months?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/10-body-fat-diet\/#Can_you_see_abs_at_15_percent_body_fat\" >Can you see abs at 15 percent body fat?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/10-body-fat-diet\/#The_Bottom_Line\" >The Bottom Line\u00a0<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The American Council on Exercise states that achieving and maintaining a body fat percentage of around 10% is acceptable for athletes and those engaging in endurance activities (<\/span><a href=\"https:\/\/www.acefitness.org\/about-ace\/press-room\/in-the-news\/8540\/demystifying-body-fat-percentages-a-healthy-range-explained-medriva\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Body_Fat_Diet\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">For women, a body fat percentage around 14-20% falls into a similar category of fitness, while for men, the target is closer to 10%.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These aren&#8217;t just numbers on a scale; they symbolize a commitment to health, vitality, and the peak physical condition that many strive for. Having a low body fat percentage is often associated with increased longevity, improved metabolic health, and enhanced physical performance (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10602354\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Luckily, focusing on nutrition is one of the most effective strategies for reducing body fat percentage and achieving these health and fitness goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s what you need to know about tailoring your diet to burn more fat, optimize your health, and edge closer to that elusive 10% body fat mark.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_10_Body_Fat_Diet\"><\/span><b>What Is a 10% Body Fat Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">10% body fat diet refers to a specific approach to nutrition that aims to reduce body fat percentage while maintaining or increasing lean muscle mass.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s not just about losing weight; it&#8217;s about achieving a healthy and balanced composition of body fat relative to muscle mass.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This can involve making certain dietary changes, such as increasing protein intake, reducing refined carbohydrates, and consuming nutrient-dense whole foods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The goal is to create an energy deficit, which means you consume fewer calories than your body needs, promoting fat loss while preserving muscle mass. A balanced and nutrient-rich diet can also help improve overall health and optimize physical performance for athletes (<\/span><a href=\"https:\/\/medlineplus.gov\/ency\/article\/002458.htm\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Body_Fat_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-62928 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/13-4.png\" alt=\"10% Body Fat Diet\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/13-4.png 1920w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/13-4-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/13-4.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/13-4.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/13-4-1636x920.png 1636w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/a><\/p>\n<p><strong>Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Body_Fat_Diet\">Try using the app <\/a> and see for yourself!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Be_Healthy_at_10_Body_Fat\"><\/span><b>Can You Be Healthy at 10% Body Fat?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, it\u2019s possible to be healthy with a body fat percentage of 10%. In fact, many athletes and fitness enthusiasts aim for this level of body fat as it is associated with improved metabolic health and physical performance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, the key is to achieve and maintain 10% body fat through healthy means, such as proper nutrition and regular exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Crash diets or extreme measures can lead to negative health effects and are not sustainable in the long term.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, 10% body fat isn&#8217;t a realistic or necessary goal for everyone and can vary depending on factors such as age, gender, and genetics.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out our blog post <\/span><b><a href=\"https:\/\/betterme.world\/articles\/what-losing-50-pounds-does-to-your-body\/\">What Losing 50 Pounds Does To Your Body<\/a>. <\/b><span style=\"font-weight: 400;\">There, we discuss how losing a significant amount of weight can impact your body&#8217;s composition and overall health, including achieving a 10% body fat percentage.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Sustainable_Is_10_Body_Fat\"><\/span><b>How Sustainable Is 10% Body Fat?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Maintaining a body fat percentage of 10% isn&#8217;t easy. It requires dedication, consistency, and a balanced approach to nutrition and exercise. However, with proper guidance and support, it may be possible to sustain this level of body fat in a healthy manner.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You&#8217;re more likely to sustain a low body fat percentage if:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You focus on overall health and wellness rather than just your appearance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You have a balanced and varied diet that includes all the essential nutrients.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You incorporate strength training into your exercise routine to preserve muscle mass.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You allow yourself some flexibility and don&#8217;t follow overly restrictive diets.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You have a positive mindset and practice self-care to maintain motivation.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You recognize the highly individualized nature of body composition and don&#8217;t compare yourself to others.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You consider your preferences; dietary, lifestyle, and any other when creating a sustainable plan.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Body_Fat_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/16.png\" alt=\"10% Body Fat Diet\" width=\"2560\" height=\"1440\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"10_Body_Fat_Diet_Tips\"><\/span><b>10% Body Fat Diet Tips<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some of the basics you should keep in mind:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Carbs\"><\/span><b>Carbs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When cutting down body fat, it\u2019s important to maintain a good complex carbohydrate intake. Carbs provide energy for physical activity and also help you retain muscle mass while dieting (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/sporting-performance-and-food#:~:text=Good%20nutrition%20can%20enhance%20sporting,promote%20muscle%20growth%20and%20repair.\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your daily carb intake should be between 3 and 5 grams per kg of your total body weight. However, if it&#8217;s your first time on this type of diet plan, then start with 1 gram per pound body weight and increase as needed. Don&#8217;t forget that you can find carbs in non-starchy vegetables, so eating plenty of these is recommended.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Protein\"><\/span><b>Protein\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Protein will help preserve lean muscle mass when you\u2019re cutting down your body fat percentage (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/sporting-performance-and-food#:~:text=Good%20nutrition%20can%20enhance%20sporting,promote%20muscle%20growth%20and%20repair.\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). Consume 1 gram of protein per kilogram of body weight. It&#8217;s recommended to consume your daily protein intake over the course of a few meals rather than eating them all in one sitting (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5828430\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fats\"><\/span><b>Fats\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fats are an integral part of any diet, particularly when you\u2019re trying to lower your body fat percentage (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/sporting-performance-and-food#:~:text=Good%20nutrition%20can%20enhance%20sporting,promote%20muscle%20growth%20and%20repair.\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). You don\u2019t want to go too low on fats because it will be much more difficult to get enough calories from food and you may be at risk for muscle loss due to insufficient calorie consumption.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your daily fat intake should be approximately 0.5 grams per kg of your total body weight with no more than 30% coming from saturated fatty acids such as coconut oil, which encourages inflammation in the human body leading many people to avoid it (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4424767\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The rest of your daily fat intake should come from monounsaturated and polyunsaturated fatty acids such as those that are found in extra virgin olive oil, nuts, and avocados. If you\u2019re allergic or sensitive to nuts or seafood, you should use extra virgin olive oil instead as it has many health benefits (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6770785\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/day-weight-loss-low-carb-diet\/\"><i>7-Day Weight Loss Low-Carb Diet: Choose High-Protein, High-Fiber, or Ultra-Low-Carb<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Body_Fat_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-61983 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-Week-Workout-Plan-To-Lose-10-Pounds_-The-Ultimate-Workout-To-Shed-Off-A-Few-Pounds-1024x576.png\" alt=\"10% Body Fat Diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-Week-Workout-Plan-To-Lose-10-Pounds_-The-Ultimate-Workout-To-Shed-Off-A-Few-Pounds.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-Week-Workout-Plan-To-Lose-10-Pounds_-The-Ultimate-Workout-To-Shed-Off-A-Few-Pounds-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-Week-Workout-Plan-To-Lose-10-Pounds_-The-Ultimate-Workout-To-Shed-Off-A-Few-Pounds.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-Week-Workout-Plan-To-Lose-10-Pounds_-The-Ultimate-Workout-To-Shed-Off-A-Few-Pounds-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Best_Diet_to_Get_10_Body_Fat\"><\/span><b>What Is the Best Diet to Get 10% Body Fat?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best diet to get 10% body fat includes a higher protein and lower carb intake. While the Standard American Diet (SAD) consists of 40-60% carbs, the 10% diet has less than 25% (<\/span><a href=\"https:\/\/www.healthier.clinic\/disease-prevention-post\/standard-american-diet-sad#:~:text=Although%20not%20a%20well-defined,(12%25%20of%20calories).\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). The reasoning behind this drastic change is simple: decreasing your daily caloric intake ensures that you will lose weight. However, by keeping a healthy balance between carbohydrates and protein, you\u2019ll not lose muscle mass or strength during this process.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Keto_Diet_for_10_Body_Fat\"><\/span><b>The Keto Diet for 10% Body Fat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The ketogenic diet is a high-fat, medium-protein, and low-carb diet. This makes it excellent for cutting body fat while maintaining weight\/strength.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On this type of plan, you\u2019ll be consuming an incredibly low amount of carbs every day (no more than 50g), which is equivalent to two medium apples or an equal-sized piece of fruit per day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consuming so few carbs leaves your body with no other choice but to use your stored glycogen as energy during workouts and restock once the exercise session is over &#8211; not enough energy coming in means your body burns fat instead (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2716748\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As the intake was so low to begin with, after a few days, your glycogen will be completely depleted and you\u2019ll have to start burning fat for energy. Once it\u2019s depleted, your body starts to use the stored fat that was previously around your abdomen and thighs as fuel during workouts. Once more, not enough energy coming in means your body burns fat instead (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/healthy-weight\/diet-reviews\/ketogenic-diet\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This process of using stored fat to burn for energy is called ketosis, which results in a loss of weight. Quite simply, you\u2019re eating yourself into shape! If you follow this diet correctly and eat within reason, you can lower your body fat percentage to 10% (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2716748\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s how a day of eating on the keto diet for 10% body fat looks :\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Egg whites with a lot of vegetables or a whey protein smoothie\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Lean meat such as skinless chicken breast or fish, cooked in olive oil, with a few pieces of sweet potatoes and a lot of vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Steamed fish, such as salmon, with non-starchy vegetables and avocado slices\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Snacks between meals can include a protein shake or whey protein snack bars. Try to also include a few handfuls of nuts for extra healthy fat.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Body_Fat_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-62037 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-4-1024x576.png\" alt=\"10% Body Fat Diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-4.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-4-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-4.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-4-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10%_body_fat_diet\">\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Bodybuilding_Diet_for_10_Body_Fat\"><\/span><b>The Bodybuilding Diet for 10% Body Fat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A typical bodybuilding diet involves increasing your overall protein and calorie intake and incorporating regular strength training into your workouts. It places emphasis on quantity and <a href=\"https:\/\/betterme.world\/articles\/meal-timing\/\">meal timing<\/a> during various phases of weight training.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are essentially two phases to a bodybuilding diet: bulking and cutting.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The bulking phase is designed to gain maximum muscle while adding little amounts of body fat, while the cutting phase is used to lose any excess flab that is gained during the bulking period.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should also take in more protein than you\u2019re currently taking in (1g per pound of body weight). This will ensure your body is filled with plenty of nutrients and amino acids, which will help build muscle mass faster than on a normal diet (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15107010\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The macro ratios for the bulking phase are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein: 25\u201330%<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fat: 15\u201320%<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carbohydrate: 55\u201360%<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Here&#8217;s how a day of eating during the bulking phase looks:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Vegetable omelet with spinach and cheese, turkey bacon, and whole milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Peanut butter sandwich topped with banana slices, whole milk.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Fish fillet, whole grain rice, and steamed vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snacks:<\/b><span style=\"font-weight: 400;\"> Protein shakes with protein powder, berries, and almonds<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Combine these meals with an intense strength training routine that includes resistance exercises.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The cutting phase is based on the same principle of a bodybuilding diet, but with fewer calories and more protein. This is also when you should add interval training to your workout routines.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The macro ratio in the cutting phase is (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15107010\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein: 20\u201325%<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fat: 15\u201320%<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carbohydrate: 55\u201360%<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Here&#8217;s how a day of eating during the cutting phase looks:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Protein shake with fruit or vegetable juice and egg-white scramble<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Steamed salmon with broccoli and olive oil dressing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Skinless chicken breast saut\u00e9ed in olive oil, whole grain rice, and steamed vegetables\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snacks:<\/b><span style=\"font-weight: 400;\"> Greek yogurt<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Unlike the keto diet, the bodybuilding diet allows you to consume carbohydrates to fuel your workout. Depending on your goals, you can increase or decrease your carbohydrate ratio during the bulking and cutting phase. As everyone&#8217;s body is different, such a flexible 10% body fat diet plan may be best.\u00a0<\/span><\/p>\n<p><strong>BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you off your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Body_Fat_Diet\">change your life for the better! <\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Vegan_Diet_for_10_Body_Fat\"><\/span><b>The Vegan Diet for 10% Body Fat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/types-of-vegan-diets\/\">Vegan diets<\/a> have proven to be effective in reducing fat and improving metabolism. The vegan diet has also been shown to be a good way of maintaining an already lean body (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6893503\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). In order to get 10% body fat on a vegan diet, you&#8217;ll need to combine it with exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How do you diet to go 10% body fat the vegan way? It\u2019s a good idea to eat five or six small meals a day, spaced approximately three hours apart. This will keep your blood glucose levels more constant throughout the day. It&#8217;s also easier on your digestive system. Try to include two types of complete protein in each meal, in addition to vegetables and fruit with plenty of fiber. These nutrients are essential for energy and muscle maintenance. Include plenty of healthy fats that are found naturally in nuts, seeds, and avocados, along with healthy oils such as olive oil, flaxseed oil, and wheat germ oil as this can help maintain an already lean body (<\/span><a href=\"https:\/\/newsinhealth.nih.gov\/2019\/03\/skinny-fat\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s how a day of eating on the vegan diet looks:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">Vegan protein shake with fruit and whole-wheat bread made with vegan nut butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Portobello mushroom sandwich with whole-wheat bread.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Black bean and corn salad, brown rice, and soy milk<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Combine this with an intense strength training routine that includes resistance exercises. This will help you reach your ultimate goal of getting to 10% body fat.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Body_Fat_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/26.png\" alt=\"10% body fat diet\" width=\"2560\" height=\"1440\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Work_Out_Plan_to_Get_10_Body_Fat\"><\/span><b>Work Out Plan to Get 10% Body Fat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lowering your body fat percentage will take more than just your diet and you must also incorporate a workout program with both weight training and cardio.\u00a0<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Weight_Training\"><\/span><b>Weight Training<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">You&#8217;ll work out four days per week, splitting up your routine as follows: legs, chest and shoulders, and back and arms. Each day should target one muscle group. You need to strength train to increase your muscle mass and then, you&#8217;ll burn more calories and body fat (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3544497\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To build muscle, choose a weight that is heavy enough so you can only complete eight repetitions of each exercise before your muscles are fatigued. If you\u2019re able to do more than 12 reps with good form for an exercise, it&#8217;s time to increase the weight (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20847704\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some exercises work multiple muscle groups such as squats and lunges, which target the thighs (frontal thighs). A sample routine that can be tweaked to fit your fitness level is:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Legs:<\/b><span style=\"font-weight: 400;\"> 3 sets of 8 repetitions each including the following exercises:\u00a0 Squats, Lunges, Calf Raises\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Chest and Shoulders:<\/b><span style=\"font-weight: 400;\"> 3 sets of 8 repetitions each including the following exercises: Barbell Bench Press, Butterfly Machine Overhead Triceps Extension\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Back and Biceps:<\/b><span style=\"font-weight: 400;\"> 3 sets of 8 repetitions each including the following exercises: Deadlifts, Chins (pull-ups), Hammer Curls<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Remember not to work on muscle groups more than once per week. The goal is to recuperate from your workouts so they can have the greatest possible impact.\u00a0<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cardiovascular_Workout\"><\/span><b>Cardiovascular Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">You will also participate in cardiovascular workouts six days per week for 45 minutes each time (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3544497\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Walk briskly on each day, except leg day. To power your cardio exercise, you can drink a protein shake before or during your workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The remaining time that is needed for a good workout plan is for stretching after each training session and taking care of any injuries that result from your workouts. This is important because if you work out with an injury, your body won\u2019t heal properly and you could potentially end up with more serious injuries in the future (<\/span><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/professional\/expert-articles\/6422\/top-strategies-for-optimal-recovery-between-workouts\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Body_Fat_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-61994 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/woman-3-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/woman-3.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/woman-3-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/woman-3.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/woman-3-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_for_Lowering_Body_Fat_Percentage_When_Youve_Hit_a_Plateau\"><\/span><b>Tips for Lowering Body Fat Percentage When You&#8217;ve Hit a Plateau<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You&#8217;re aiming for 10% body fat because you&#8217;ve already lost a considerable amount of weight. So, if you think you&#8217;re on the right diet and exercise plan but don\u2019t seem to be making progress, here are three things you can do to pass the fat-burn plateau.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eat_More\"><\/span><b>Eat More<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This may sound counterintuitive, but it works. Increase your total calorie count to allow for more food intake and more calories burned (by virtue of increased metabolism + exercise-activated thermogenesis) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC524030\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How much more? Well, that depends on the amount of weight loss\/fat gain you\u2019re looking to achieve. A rough guideline is a 500 kcal increase per 1 lb lean tissue gained\/lost (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3225890\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). For example, if you\u2019re looking for 2 lb of lean tissue gain, you should add 1,000 kcal to your current daily caloric intake (~5000 kcal).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eat every 2-3 hours during the day (you need to try and keep your insulin levels as even as possible).\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Switch_up_Your_Workout\"><\/span><b>Switch up Your Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Push harder with your exercises. Rather than just slogging through a higher volume of work, make sure that at least one aspect (the intensity or duration) is increased. For example, add more weight during each workout for resistance training sessions and\/or increase either the duration or intensity of your cardiovascular\/aerobic exercise. (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4215195\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">)\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should also consider adding some interval-type cardio such as sprints or HIIT workouts, where you cycle between all-out effort and easy recovery periods. This will prime your body to be more efficient at burning fat for fuel while sparing muscle loss when you\u2019re dieting (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3544497\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/weight-loss-smoothies\/\"><i>24 Weight Loss Smoothies, 2 Diet Plans, and 5 Belly Fat Smoothie Secrets<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Body_Fat_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/29.png\" alt=\"10% body fat diet\" width=\"2560\" height=\"1440\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_long_does_it_take_to_lose_10_body_fat\"><\/span><strong>How long does it take to lose 10% body fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Losing 10% body fat may take a few months and up to a year, depending on your starting point and approach. The Centers for Disease Control and Prevention (CDC) recommends aiming for a weight loss of 1-2 pounds per week, which translates to approximately 0.5% body fat loss per week (<\/span><a href=\"https:\/\/www.cdc.gov\/healthyweight\/losing_weight\/index.html\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In our piece <\/span><b><a href=\"https:\/\/betterme.world\/articles\/how-to-lose-belly-fat-overnight\/\">How To Lose Belly Fat Overnight<\/a>, <\/b><span style=\"font-weight: 400;\">we discuss the importance of setting realistic and sustainable weight loss goal.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_lose_10_body_fat_in_3_months\"><\/span><strong>Can you lose 10% body fat in 3 months?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, it\u2019s possible to lose 10% body fat in three months with a proper diet and exercise plan. To achieve this, you&#8217;ll need to focus on creating a calorie deficit of approximately 500-1,000 calories per day through a combination of diet and exercise (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/calorie-deficit\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Other factors such as genetics and individual body composition may also play a role in how quickly you can lose 10% body fat.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_see_abs_at_15_percent_body_fat\"><\/span><strong>Can you see abs at 15 percent body fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Most people will start to see their abs at around 12-15% body fat, although this can vary based on individual factors. Achieving a lower percentage of body fat doesn&#8217;t necessarily guarantee visible abs as other factors such as muscle mass and genetics also play a role in abdominal definition.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In our previous blog post <\/span><b><a href=\"https:\/\/betterme.world\/articles\/recomposition\/\">Body Recomposition<\/a>, <\/b><span style=\"font-weight: 400;\">we noted that developing visible abs requires a combination of reducing body fat percentage and building muscle mass in the abdominal area.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Body_Fat_Diet\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To get the lean body you want, reaching 10% body fat is obviously not easy with any diet. You need to choose a diet you can stick to in the long term. If you combine a good diet plan with some intense exercise, you could very well achieve your goal.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The American Council on Exercise states that achieving and maintaining a body fat percentage of around 10% is acceptable for athletes and those engaging in endurance activities (6). For women, a body fat percentage around 14-20% falls into a similar category of fitness, while for men, the target is closer to 10%. These aren&#8217;t just [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":79664,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67,172],"tags":[],"coauthors":[45],"class_list":["post-25895","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets","category-meal-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10% Body Fat Diet: How to Burn More Fat Through Nutrition - BetterMe<\/title>\n<meta name=\"description\" content=\"Which is the best \u2605 10% BODY FAT DIET \u27a4? There&#039;s no straight answer to this question, but there are some dos and don&#039;ts for lowering body fat.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10% Body Fat Diet: How to Burn More Fat Through Nutrition\" \/>\n<meta property=\"og:description\" content=\"Which is the best \u2605 10% BODY FAT DIET \u27a4? There&#039;s no straight answer to this question, but there are some dos and don&#039;ts for lowering body fat.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/10-body-fat-diet\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-11T18:56:56+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/10-Body-Fat-Diet_-How-to-Burn-More-Fat-Through-Nutrition-1-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/10-body-fat-diet\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/10-body-fat-diet\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/a9740f56411f4be031de3b648d12dcb0\"},\"headline\":\"10% Body Fat Diet: How to Burn More Fat Through Nutrition\",\"dateModified\":\"2025-07-11T18:56:56+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/10-body-fat-diet\/\"},\"wordCount\":2670,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/10-body-fat-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/10-Body-Fat-Diet_-How-to-Burn-More-Fat-Through-Nutrition-1.png\",\"articleSection\":[\"Diets\",\"Meal Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The American Council on Exercise states that achieving and maintaining a body fat percentage of around 10% is acceptable for athletes and those engaging in endurance activities (<\/span><a href=\\\"https:\/\/www.acefitness.org\/about-ace\/press-room\/in-the-news\/8540\/demystifying-body-fat-percentages-a-healthy-range-explained-medriva\/\\\"><span style=\\\"font-weight: 400;\\\">6<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">For women, a body fat percentage around 14-20% falls into a similar category of fitness, while for men, the target is closer to 10%.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">These aren't just numbers on a scale; they symbolize a commitment to health, vitality, and the peak physical condition that many strive for. 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