0 Body Fat Diet With Weekly Meal Plan!

0 body fat diet

How much fat should you be eating? What if I told you that there is a way to have 0% body fat and still eat delicious food every day? It turns out it's possible with a few simple tricks of the trade.

Do you want a single-digit body fat? Low body fat levels give you a better figure and definition of your muscles.

In this blog post, we'll teach you what not to eat at all costs so that your weight loss can progress without any setbacks. Stay tuned for more!

Table of Contents

Can you have zero body fat?

No, you can not have 0% body fat. You can get down to extremely low body fat percentages, that's true, but you won't be eliminating all your body fat even if that would create the best possible cosmetic appearance.

Internal tissues like the reproductive system and other systems inside your abdomen have fatty tissue just like muscles do.

That layer of interior fat helps insulate against heat loss, so it's not the same as the visceral or systemic fat surrounding organs.

Leaving some internal fat doesn't actually harm anything either because there are strong metabolic benefits for having at least 2% - 5% visceral or systemic body fat.

Fatty tissues protect our internal organs, supports hormonal balance in women (including sex hormones), and increases metabolic efficiency for people who struggle with chronic weight cycling due to dieting.

A healthy body fat percentage is 15% for women and 10% for men.

Why would having zero body fat be a bad thing?

15% body fat woman

There is no natural limit to how much body fat you can have. But if you get below 6% for a long time, your body will not like it, and there might be some side effects.

Adipose tissue is a way our body can store energy to use if we do not get enough. It is like the food store where we can go if there is trouble.

When the body notices that fat is dropping more than necessary, it will change how it works. For example, it might become hungrier.

It will also lose muscle mass and sex drive when you lose too much weight. So how much fat should you be eating?

What if I told you that there is a way to have nearly 0% body fat and still eat delicious food every day? It turns out it's possible with a few simple tricks of the trade.

How do you keep your 0% body fat?

People can't have zero body fat because internal organs have fatty cells around them. Having a couple of pounds of visceral or systemic fat helps a person's immune system, metabolism, and reproductive processes.

However, if you want to have a low body fat percentage and changing your body composition, you must:

First, find out your daily calorie intake.

Knowing your daily calorie intake is essential for people who are want to lose body fat. It makes sure you eat less or more food than your body needs.

You can do this by using our calorie calculator with the Harris-Benedict formula.

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Let's say you know your daily calorie intake is 1600 calories.

Go to MyFitnessPal.com. Type in the number of calories 1600, and this website will tell you how many grams of carbohydrates, protein, fat (not recommended), and fiber (recommended) this meal has.

Now you can choose the right foods to eat with the daily calorie intake you know.

Keep doing this until your body fat percentage is at a comfortable level.

This should be a constant number, and it will not change if you keep doing this correctly.

If you want to find out more about this, visit our blog to calculate your body fat percentage.

Eat six meals a day.

If you are serious about having zero body fat, eating six meals, a day will be necessary. This is because your body needs healthy food regularly, so it does not feel stressed out.

Excess body fat makes the stress hormone cortisol shoot up. This is bad for you because it causes you to become overweight.

You need to have six meals a day to keep your body fat percentage at no more than 6%.

Avoid sugar and sugary drinks.

Sugar is not needed for you to live. So if you cut down on the sugar, it will be easier for your body fat percentage to stay at a constant level.

One sugary drink can contain around 350 calories which is why you must avoid it to promote fat loss.

Drink plenty of water.

Do not substitute water with other things. If you want to drink more than just water, then go on ahead! But it is recommended that you do not because even the tiniest bit of sugar can mess up your weight loss goals.

Eat lots protein

Choose lean proteins like chicken breast or fish instead of red meat to help you losing body fat.

Your protein intake has to be 1 gram of protein per pound of your body weight. This ensures that your muscles are recovering and getting the nutrients for growth after an intense workout session.

Weight training

Weight training will be necessary because fat loss is the main goal. This will not only burn fat but also increase muscle tone and definition.

This method will improve your heart health, cholesterol levels, reduce stress, and give you a better sense of well-being because controlling weight becomes easier.

Weight training helps your body to use fat stores as energy. This is the main reason why people who work out regularly tend to have a lower body fat percentage compared to those who do not.

Eat fiber

Be sure to get enough dietary fiber because it helps you feel full longer and can help you avoid snacking on unhealthy food choices.

Stick with whole grains such as oatmeal or brown rice for complex carbohydrates that will keep your blood sugar levels steady and give you lots of energy to get through the day.

What can I eat that has zero fat?

Feel free to eat lean meat, fish, healthy oils like olive oil, avocados, and other fatty fruits, eggs, whites, or egg substitutes. Of course, you can also eat fresh fruit.

Americans are also urged to eat more beans/peas and use smaller amounts of salt, fat-free dairy products (i.e., skim milk), oats instead of flour in baked goods.

We all know that the worst possible thing you can do when losing weight is eat fatty foods. But it's understandably not easy to do without any fat in your diet.

First, keep in mind that there are different types of fats. Avoid saturated sources like animal products (lard, butter) and stick primarily to monounsaturated or polyunsaturated sources like vegetable oils or nuts.

Some healthy cooking alternatives include sautéing vegetables with olive oil instead of frying them. Also, try grilling, baking, poaching (instead of frying), steaming (instead of boiling), and stir-frying instead of deep-frying food.

Fat calories are 9 calories per gram, so your weight loss diet must only contain 1/10th of the daily calorie intake.

For example, if you need to eat 2200 calories, there should be only 222 of those from fat.

1,600-Calorie weekly meal plan

ripped woman



  • 2 pancakes 6 inches in diameter
  • 1/4 cup blueberries
  • 2 tablespoons syrup


1 Apple


  • 2 cups mixed greens salad with 1 tablespoon Italian dressing
  • 1 serving tortellini with marinara sauce


1 Orange


  • 2 servings chicken stir fry over 1 cup brown rice
  • 1/4 cup chocolate pudding Snacks
  • 1/2 cup low-fat cottage cheese



1 whole-wheat English muffin, 2 tablespoons peanut butter, 3/4 cup strawberries


1 serving tuna salad with 2 tablespoons fat-free Italian dressing over mixed greens salad


  • 4 ounces grilled chicken breast
  • Baked potato with 2 tablespoons fat-free sour cream
  • 1 cup broccoli


1/2 cup carrot sticks, 2 tablespoons hummus



1 serving dutch apple pancakes with 2 tablespoons syrup


1 Kiwi


  • 4 ounces grilled chicken breast
  • 1/2 cup baked beans over mixed greens salad with 1 tablespoon Italian dressing


1 Carrot


  • 2 servings spaghetti and meatballs with 1 cup whole wheat pasta, 2 tablespoons Parmesan cheese Snacks
  • 1/4 cup hummus, 5 celery sticks



1 serving protein strawberry yogurt with 1/2 banana, 5 almonds


  • Salad with 2 tablespoons Italian dressing over mixed greens
  • 1 cup brown rice, 1/2 cup black beans


4 ounces grilled chicken breast, 1 cup green beans


1/2 cup carrots and 1/2 cup hummus



  • 3 scrambled egg whites
  • 3/4 cup cooked oatmeal with 1 tablespoon raisins


1 Apple


1/2 turkey sandwich on whole-wheat bread, 2 tablespoons light mayonnaise, lettuce, and tomato


1 Banana


  • 3 ounces flounder fillet, 1/2 baked potato with 1 tablespoon fat-free sour cream Snacks
  • 1 serving protein pudding with 2 tablespoons wheat germ



  • 2 scrambled egg whites with 1/4 cup tomatoes
  • 1 slice whole-wheat toast


4 Strawberries


1 serving tuna salad with light mayonnaise on mixed greens salad


1 Orange


  • 3 ounces flounder fillet, baked potato Snacks
  • 1/4 cup hummus, 8 ounces low-fat yogurt



1 whole-wheat English muffin with 2 tablespoons peanut butter, 1 cup strawberries


1 Slice of pineapple


  • 1 serving tuna salad with 2 tablespoons fat-free Italian dressing mixed with 1 cup broccoli over greens


4 Strawberries


  • 4 ounces grilled chicken breast
  • 1/2 cup brown rice
  • 1 cup steamed carrots Snacks

What is the best way to reduce body fat?

According to Harvard University, exercise is the best method to reduce body fat. Exercising produces an irisin hormone that increases the number of calories that muscle cells burn and promotes fat metabolism.

Irisin is an insulin-inhibiting hormone that has been shown to revert brown adipose tissue (BAT) to its higher metabolic capacity. It converts BAT into white adipose tissue (WAT).

Contrary to what many people assume, WAT is not all bad. Some types of WAT, such as "beige" or "bite" cells, have high thermogenic capacities in addition to their function as energy stores for lipids that promote survival during starvation.

How do you melt body fat overnight?

Answer: You will not melt body fat overnight, but one way to help is by exercising. Exercising helps the body break down stored fat for fuel which can result in weight loss.

Introduce whole-grain products into your diet. Eating salt with high levels of potassium results in you retaining less water. This will help decrease weight as well.

What happens if you eat no fat?

If you remove fat radically, your health will be more vulnerable. For example, you can have genetic predispositions for cardiovascular diseases (dyslipidemia and hypertension), metabolic syndrome, or mental alterations like mood swings.

All things that happen when you lose weight rapidly without adjusting your diet properly!

What are the signs of burning fat?

The signs of fat burning are more energy, better moods, clearer thinking, relief from constipation, improved fertility, and good sleep.

If you're experiencing any or all these signs/symptoms, they could result from fat burning.

The first sign you are burning fat will be an increase in energy levels. You might notice that tasks are easier or quicker. You are getting used to the exercise routine and eating better food, so your body is working better.

You'll also start losing weight if that's something that concerns you - sometimes very rapidly! When you start to lose weight, you will see muscles more. You can tell because clothes will hang looser around the waist.

How can I reduce my fat without exercise?

It is best to go on a calorie-restricted diet. Research indicates that this approach is the fastest, most potent way to lose fat.

Low-carb diets are good for weight loss. They help people's fat loss, and they do not have a lot of food in them. But, unfortunately, people can't just stop doing a low-carb diet if they want to stay thin.

You can't buy low-fat foods. If you want to reduce your fat intake, eat more lean protein and fewer high-calorie carbohydrate sources like bread/grains/sugars (all of which will quickly convert into sugars). And remember, if all else fails, then exercise!


The information in this blog post may be shocking, but it is important to remember that the body needs fat. It's not just an empty calorie source. Also, fat is essential for many bodily functions and can even help you lose weight if eaten responsibly.

While some people are born with a predisposition to store more calories as fat than others, everyone benefits from healthy dieting strategies like exercise and daily calorie intake moderation.

Medically reviewed and approved by Nataniel Josue M D.