Ideal diet for six-pack abs
- By Suman Singh
Having six-pack abs is not possible unless your workout is accompanied by the right kind of diet. You will just be wasting your time at the gym if you do not eat foods that help you get six-pack abs according to the right amount of calories.
First, you need to decide on the total number of calories you would need to lose the desired amount of fat. Once you begin training and start to make progress, you have to lower your calories. Depending on your workout schedules raise them or lower them to get the maximum metabolism. On high work out days add calories and reduce them if workouts are not too heavy.
Diet is most important, say 90% people with six-pack abs.
Protein intake needs to be high if you want six-pack abs. Protein is a “must have” food as it builds and preserves muscles. To break down proteins, your body burns more calories keeping metabolism at peak performance. Proteins also keep you from being hungry when you are pumping iron.
Best sources of proteins are:
Whites of eggs and hard-boiled eggs
Lean chicken and turkey, salmon, tuna
Skimmed milk, fat free cottage cheese, butter milk
Tofu, beans, nuts, and legumes
Carbohydrates must come from foods that are also rich in nutrients and fiber, like fruits, vegetables, and unrefined grain. You require at least 25 to 50 grams of carbohydrates from these sources before and after your workout. If you deprive yourself of carbohydrates, your energy levels will suffer and you are likely to have severe hunger pangs. To keep your metabolism working well, once a month, go for a high carbohydrate diet where you eat more carbohydrates than you normally eat.
Sources of carbohydrates are:
Broccoli, spinach, cauliflower, tomatoes, yellow and red peppers, sweet potatoes
Berries, bananas, oranges, apples, grapefruit
Green tea, vegetables, and fruit juices
Fibre absorbs water and keeps you feeling full longer. Eat foods low in sugar but high in fiber which are packed with vitamins and minerals like brown rice, oatmeal, walnuts, and broccoli.
Focus on steady protein intake, high-carbohydrate, and low fat foods.
Good and healthy fat is required but within limits. Consume about 4 to 7 grams of good fat in 3 meals in a day, keeping calorie requirement in mind. Avoid fat right before and after your workout as it slows digestion. Avoid all bad fat like butter and cheese. The healthiest sources of fat are:
Flax seeds, flaxseed oil, olive oil, nuts, pumpkin seeds
Soya beans and peanuts
Fatty fish or fish oil and eggs
Foods to avoid
If you want to build and maintain your six-pack abs then you have to avoid white bread, white rice, pasta, cheese, sweets, chips, fries and crisps, soda and carbonated soft drinks, packaged and processed foods/meats, butter, commercial fruit juice, and alcohol.