Q. What diet should I follow to lower my body fat percentage to get a sculpted physique?

Answered by
Sanchari Majumder
and medically reviewed by iCliniq medical review team.
This is a premium question & answer published on Jan 04, 2023 and last reviewed on: Jan 05, 2023

Hello doctor,

I am an 18-year-old male, and I recently began my health journey. I am having trouble completely understanding the nutrition aspect. I want to start a nutritionally balanced meal plan. I want to learn the right proportions of nutrients to consume. I am also an athlete. I want to lower my body fat percentage to get a sculpted physique. Do you have any tips on that? I am also interested in stimulating growth in my body nutritionally. Is there something I can do to accomplish that?

Thank you.



Welcome to

I read your query and understand your concerns.

I am sharing a weight loss diet plan for you. Alternative foods are mentioned below.

1. Early morning - One glass of lukewarm water with half lemon and a pinch of cinnamon powder. Have Green tea and almond as a morning snack.

2. Breakfast - Cooked lentils with boiled egg and vegetable soup.

3. Midmorning - Fruits salad (apple, orange, guava, or pear).

4. Lunch - Multigrain bread (two pieces) with vegetable, fish, or chicken (100 gm) or soybean.

5. Evening snacks - Vegetable or chicken stew half bowl.

6. Dinner - Chicken or vegetable stew, one bowl (150 gm), and salad (one plate).

Along with the diet, follow these instructions.

1. Take plenty of vegetables and fruits.

2. Avoid fast foods and sugary products.

3. Regular exercise is a must.

4. Monitor your sugar level regularly.

5. Drinks lots of water (8 to 10 glasses daily).

6. Do not overeat.

7. Do not take stress.

8. Use less oil during cooking.

9. Sleep for at least eight hours.

Thank you.

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