Diet Plan Tips From Zac Efron's Baywatch Body Training Plan

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Zac Efron’s Diet Plan

You won’t be surprised to hear that Efron couldn’t eat like a beach bum to fuel his 12-week Baywatch transformation. “I implemented an all-organic whole-food diet,” says Murphy. There were five categories of food Efron was permitted to choose from to put together his meals, and these are the foods that Murphy allowed him:

1. Lean proteins

  • Chicken breast
  • Turkey breast
  • Pork loin
  • Egg whites
  • Fish
  • Steak (lean cuts like sirloin)

2. Wholegrains

  • Quinoa
  • Brown rice
  • Oats

3. Healthy fats

  • Seeds
  • Nuts
  • Avocado

4. High-fibre fruits

  • Apples
  • Pears
  • All kinds of berries

5. Vegetables

  • All kinds

Efron also supplemented with whey protein – “unflavoured,” adds Murphy, who also stipulated it could contain no other ingredients. “He also hit a minimum of 100 ounces [around three litres] of water daily.” Murphy won’t disclose specifics but says he had Efron change his calorie intake about every two weeks, along with his breakdown of protein, carbs, and fat. “My tweaks worked like a charm,” he says. No kidding.

But what did Efron make of the plan? Did he never want to see an avocado again? Apparently not, in his interview with Men’s Fitness he said: 

“After a while your body stops craving junk food and you look forward to these meals,” he says. “There’s this trigger that happens after two or three weeks of dieting and eating healthy food, where your body switches its primary energy source from burning mainly carbohydrates to burning fat. And when it switches over, all your cravings change. You go, ‘Holy cow, I want kale and vinaigrette shredded with beets and a little bit of sweet potato!’” 

NEXT: The Workout Plan Zac Efron Used To Build A Baywatch Body

Sean Hyson
Training Director for Men’s Fitness and Muscle&Fitness magazines

I’m the Training Director for Men’s Fitness and Muscle&Fitness magazines. I write about and edit workouts, diets, exercise trends, and the regimens of celebrities and athletes. I’m the author of The Men’s Fitness Exercise Bible (aka 101 Best Workouts Of All Time), an best-seller, and the e-book The Truth About Strength Training.

After years of working with fitness experts and sifting through the enormous volume of training programs, diets, and supplements that have come across my desk—and being a guinea pig for more than a few of them—I’ve come to a few conclusions. Here, I’ll share with you what really works.

It’s long been my job, but it’s always been my passion. This is fitness distilled.