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Zac Efron’s Baywatch Diet

It’s no secret that Zac Efron transformed from “I’ll have her home by 8” to “Even your wife calls me daddy”…

The ex-high school musical star got seriously shredded for his new film (Baywatch), where he’s even leaner than his co-star, Dwayne ‘The Rock’ Johnson! As a result, it’s no surprise that Zac managed to achieve 5% body fat; but the impressive thing is, he did it in only 12 weeks.

Check out Zac’s diet that he used to get shredded:

Zac’s Cutting Diet Plan

Lean Protein


There are many arguments when it comes to protein consumption, especially over how many grams you need for kilogram of body weight. However, one thing we can all agree on, is that protein is important – whether you’re aiming to cut fat or gain muscle mass.

Zac focused mainly on losing body fat, so he made sure to consume a variety of lean protein in his diet.

Here are his sources of lean protein:

  • Chicken Breast – This is probably the most popular choice of lean protein for bodybuilders and athletes. From Nandos to KFC, chicken is loved by everyone worldwide – and with around 55g protein per breast, it’s a cost-effective way to reach your protein macros for the day.
  • Turkey Breast – The less popular brother of chicken that comes out at Christmas. This is an even more cost-effective option, but it’s definitely the less popular sibling in the poultry family.
  • Pork Tenderloin – This might be surprising, as pork isn’t known for being the leanest meat. However, Pork Tenderloin is equally as lean as chicken (just don’t buy preseasoned loins as they contain huge amounts of sodium and preservatives).
  • Egg Whites – Another staple for bodybuilders and athletes. They’re easy to consume and tasty when scrambled.
  • Salmon – Packed with Omega 3, this is a great source of protein to include in your diet; and it helps mix things up when you’re getting sick of chicken.

Whole Grain Carbohydrates

Zac Efron Diet whole grain cabohydrates

We realize this is going to spark the “is white bread better than brown bread” debate – but remember this is Zac’s diet, not ours!

However, we can see why Zac chooses whole grain carbohydrate sources; they’re usually more nutritious than their white counterparts and don’t spike your insulin levels as much.

Here are Zac’s sources of carbs:

  • Brown Rice – This might not be as tasty as white rice, but this complex carb keeps you away from the dreaded insulin spikes that refined flour or sugar can cause.
  • Quinoa – Not the most popular carb. But as it’s a complete protein, it’s one of the most nutritious sources here.
  • Oats – Like with brown rice, oats digest slower; meaning you’ll experience a steady release of energy, rather than a big spike.

Healthy Fats


Fats have gotten a bad reputation for increasing cholesterol levels and increasing the risk of heart disease. However, it’s important to know that there’s a difference between healthy fats and saturated fats.

To save time here, all you need to know is that saturated fats is the one to avoid. Zac often uses healthy fats as snacks between meals, as you’ll see that they’re the most transportable foods on this list.

Here’s Zac’s sources of healthy fats:

  • Nuts – It’s always wise to eat these in small amounts (as they calorie dense), but nuts can help increase your fiber and healthy fat intake. Ultimately, this helps you complete a balanced diet that will help you get shredded.
  • Seeds – Not one of our favorite foods, seeds (such as pumpkin seeds) are also rich in fiber. But similarly to nuts, we recommend eating these in moderation due to them being calorie-dense too.
  •  Avocados – This has hit the spotlight recently for being loved by the millennials. It’s now found on everything, from toast to the more popular burrito; but it’s also rich in Omega-3 fatty acids too.



Fruits can help you complete a balanced diet, and are also rich in vitamins. However, remember to consume these in moderation (as they’re basically sugar and carbohydrates).

For this reason, fruit can be useful when consumed before a workout – to give you a quick spike in energy.

Here’s Zac’s sources of fruit:

  • Apples – A great source of fiber, apples are one of the most popular fruits out there.
  • Pears – Not as commonly seen as apples, pears are rich in fiber and electrolytes (which help you stay hydrated throughout your day).
  • Berries – These are popular in smoothies and contain many vitamins. However, consume these in moderation as they’re high in sugar.

Zac Efron’s Stats

Age: 29

Height: 5 foot 8

Weight: 160lbs

Body Fat: 5%

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