Calisthenic Diet To Lose Fat and Get Lean Fast

A calisthenic diet photo designed to lose fat and get lean

Like all other workout programs, calisthenics also requires some diet changes. Doing the calisthenics exercises is only half-effective if you are not eating lean and healthy.

Calisthenics is a regimen that includes the body and mind. So, a proper calisthenics dietis key to rounding out your whole experience. If you want to find out how to make a calisthenic diet for yourself, read on.

You Can’t Manage What You Can’t Measure

measuring fat around the belly area with a tape

We all know that diets are full of pitfalls. It’s hard to stay on track with pre-made plans that do not satisfy your specific tastes and needs. That being said, it is key to design your own calisthenics meal plan.

The best way to start designing your own meals is to keep a food diary. Or, if keeping a journal is not up your alley, there are many apps for smartphones that can track your diet for you. Either way, there is no way for you to maintain a diet if you don’t know what you are recording in the first place.

First thing to do is make a list of your favorite foods and then calculate your caloric needs. As long as you stay in the right amount of calories, then you can cook your favorite foods.

A calisthenics diet is not complicated. There are no complicated systems to follow or crazy supplements for calisthenics. In reality, it is you choosing the right foods for a balanced meal.

Create A Positive Environment

Part of dieting and fitness is mental. If you feel like you cannot do something, then you will not do it. This is why it is important to surround yourself with positive and supportive thoughts and behaviors.

Pretty soon, a behavior can become a habit that allows you to work harder for what you want but also makes sure you enjoy it.

Cut Out Junk Food

photo of a arrangement of junk food

Let’s be real, you cannot get lean and strong by eating pastries, burgers and the like. If you want the full value of a calisthenics dietyou have to cut junk food out of your diet.

The thing about junk food is that it tends to be heavily processed with chemicals and full of artificial ingredients.

People are constantly debating whether or not they are actually dangerous. However, a good rule of thumb is that if it did not come from the ground, a tree or from an animal, it probably does not belong in your body.

Next time you go to the grocery store, read what is on the ingredients label. The fewer the ingredients, the better.

Choose Organic Produce

photo of organic food

Make vegetables a major part of your calisthenics meal plan. There is no way you can go wrong with fresh, organic vegetables. They are loaded with all sort so essential vitamins and minerals that regulate your bodily functions and help build muscle.

Now, organic vegetables are preferred. Primarily, it is because they are grown in chemical and pesticide free environments. The healthiness of pesticides is up for debate too. However, like processed food debate, play it safe and try to avoid putting chemicals in your body.

Around 500 grams of fruits and vegetables can be a great starting point for your calisthenics meal plan. Again, also shoot for consuming the right amount for your daily caloric needs.  

Get Your Protein In

image of various protein rich food

Similar to the organic produce, ensure the meat you consume is as natural as possible. Unfortunately, animals in commercial feedlots tend to be fed a bulk diet of something they do not naturally eat whilst they are being pumped full of antibiotics.

However, animals who are not treated this way tend to be more nutritional for humans. Grass-fed beef, as a matter of fact, potentially contains beneficial fats and vitamins than grain-fed beef.

The same goes for fish, as they are also exposed to many man-made pollutants and practices. That being said, try to eat wild caught fish rather than farmed fish. Wild-caught fish have higher Omega 3’s and proteins, which are vital for building muscles.

Either way, make sure you get your proteins in your diet. Many diets will try to limit your protein or even cut it out, but protein is important to repairing damage done during workouts.

You don’t need a lot of protein to get muscles or to stay healthy. A great way to measure your protein intake is by measuring it against your fist.

Grains and Dairy

image of grains, milk and other diary products

It is likely you have heard about cutting grains and dairy from your diet because they may be bad for your health and promote inflammation, which is the opposite of the lean body you want.

However, the beauty of a calisthenics dietis that you can eat a lot of different food so long as it is healthy. That being said, whole grains are healthy. They contain vitamins and nutrients to repair cell damage and build muscle.

The same goes for dairy. Personally, regular milk does not work for me. However, alternative nut milks, like soy and almond, are packed with vitamins and protein.

Eat Smaller

an image of two plate one has a larger potion of food and the other has a smaller potion of food

Did you know that bigger meals leave you with less energy? As a matter of fact, eating bigger meals is a less efficient way of delivering energy to your body. That being said, smaller meals with smaller eating windows is a good goal.

More specifically, eat for eight hours and fast for 16. This way your body’s energy balance is better prepared for activity.


The important thing to note about these guidelines is that they are not a universal situation. Everyone’s fitness goals are different and may require different food intakes.

A calisthenic diet for skinny people who are trying to gain muscle mass is different from a diet for someone trying to lose weight.

What our guidelines point out is that you have to make a conscious choice to put good food in to get a good result out. We hope our calisthenic diet guide was helpful to you. Feel free to share comments and questions with us?

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