Celebrity physiotherapist Jeff Cavaliere has emphasised the vital role of nutrition in achieving a lean, low body fat physique. Speaking on The Peter Attia Drive podcast, the 50-year-old fitness expert explained that reaching just 7 per cent body fat is largely determined by diet rather than exercise. Cavaliere pointed out that while workouts are important for overall health and muscle tone, the true driver of visible abs and fat loss is consistent, disciplined eating. He highlighted that taking “nutritional responsibility” and making mindful food choices throughout the day outweigh the benefits of even the most rigorous exercise routines. Foods like leafy greens, cruciferous vegetables, high-quality protein, and healthy fats are essential for controlling appetite, maintaining energy, and supporting sustainable fat loss.

Why nutrition matters more than exercise for a lean physique

Many people assume that exercise alone is the key to sculpting a well-defined body. Jeff Cavaliere challenges this notion, emphasising that nutrition, rather than workouts, largely determines how lean you appear.“When people admire my abs, the first question they ask is about my exercise routine. The truth is, it’s not the exercise that makes the difference. It’s more about what you choose to eat and staying away from unhealthy foods,” said Cavaliere, founder of Athlean-X and renowned strength and conditioning coach.He explained that while movement is important for overall health, achieving extremely low body fat levels relies heavily on dietary consistency.

What you eat determines your results more than the gym

Cavaliere, who previously served as the New York Mets’ strength and conditioning coach, urges individuals to take full responsibility for their nutrition. He points out that gym workouts, even five times a week, are only one aspect of physical transformation.“It’s what you do during the other 23 hours of the day that truly shapes your physique. Remaining consistent with your diet is far more important than simply hitting the gym,” he said. The emphasis, according to Cavaliere, should be on developing a routine of healthy eating habits and maintaining them without compromise. Nutritional responsibility, he explains, is the cornerstone of fat loss success.

Foods that promote fat loss

Cavaliere recommends specific food groups that can help accelerate fat loss while keeping you satisfied and nourished.

Leafy greens such as kale, spinach, and collard greens are rich in fibre, vitamins, and minerals. These vegetables not only support hydration but also contribute to prolonged feelings of fullness.Leafy greens contain plant compounds called thylakoids, which have been linked to appetite regulation and reduced snacking, making them ideal for anyone aiming to control calorie intake naturally.

Incorporating fish and other high-quality protein sources into your diet is crucial for controlling hunger and maintaining muscle mass. Healthy fats from foods like fish or avocado provide essential nutrients that support metabolism and long-term satiety.

Cruciferous vegetables, including broccoli, cauliflower, and cabbage, are low in calories but high in fibre. They help you feel full without consuming excess energy, making them a smart choice for fat-loss meals.

Exercise supports health, BUT diet determines fat loss

While regular exercise is undeniably important for cardiovascular health, muscle strength, and overall fitness, Cavaliere reiterates that it cannot replace the role of nutrition in fat loss. Body composition is largely a reflection of dietary habits rather than workout routines.“Exercise is crucial for health and longevity, but if your goal is single-digit body fat, the primary driver is your nutrition,” he explained.According to Cavaliere, the ultimate lesson is simple: focus on what you consume and remain consistent, and the results will follow naturally.Also Read | 5 early heart failure signs you might be ignoring, including nighttime cough: Here’s how to prevent before it’s too late

Sticking to an exercise program is a major commitment. It takes time, dedication, and hard work to reap benefits such as stronger muscles, increased endurance, better balance, and sharper thinking. The last thing you want to do is undermine your efforts.