Six Pack Abs Diet

In the modern age when life is very demanding, everybody wants to remain fit and get six pack abs very promptly. For living a healthy life and getting a six pack abs depends on a variety of factors, a well-balanced diet plays a most important role in achieving your dream goals within the period of time.

Still, you are spending lots of time in the gym or along with harder workouts done by yourself in a proper manner. After all of this, in the end, you may notice that you are not getting the desired results you expected, which is very important in term of sustaining motivation and dedication attain six-pack regime.

You should have to cut-off your calories intakes which is helpful in targeting your abs area for faster getting your attractive firm rock solid abs in meantime.

16 best method for helping you to achieve your goal of six-pack abs.

1. Try to add more monounsaturated Fatty acids in your diet- more studies were done over in a couple of years on monounsaturated fatty acids related to your abs progression. It’s revealing the truth of after consumption of these fatty acids- what happens inside your body? Simply helps in preventing the accumulation of depositing of fat along with your abdomen area.

Source- Avocados, nuts (almonds, walnuts, pecans, pistachios, cashews, and hazelnut), seeds, olive oil, canola oil, sunflower oil, safflower oil, cod liver oils, and peanut butter.

2. Sufficient amount of protein intake (high-quality protein) – try to get enough protein from diverse sources in your diet may help to boost your metabolic rate. And also quite helpful in keeping you fuller all day long for this, you will put away yourself from eating too much.

Lend a hand in fat loss toward achieving a goal of six-pack abs.

Source: chicken breast, fish, eggs, and protein shakes.

3. Avoid Refined Carbs- make an effort to avoid refined Carbs which is really very effective in terms of reducing stubborn fat in the abdomen area as well as on other body parts.

In the majority of researches suggest that those people are taking to prefer whole grain comparatively than the refined one they have fewer chances of fat deposition on waistline and abdomen area.

So, try to limit your unhealthy carbs (refined) for obtaining higher results.

Try to consume healthy carbs which is helpful to replenish muscle glycogen level (the fuel stored inside the muscle cells). A good rule of thumb! You shouldn’t eat more than 2-3 grams of carbs per pound of body weight.

Source of good carbs: Oatmeal, barley, whole grains, brown rice, sweet potatoes, quinoa, chia seeds, almonds, peanuts, apples, legumes, black beans, vegetables, blueberries, and broccoli.

4. Soluble fiber- once you add soluble fiber in your diet it helps in promoting of your good gut bacteria. As a result of your appetite drop of which is helping you out in the overall fat loss. According to a study 9-10 gm increase in daily soluble fiber intake 3.9% lower risk of depositing fats in your abdomen area.

Source- flaxseeds, oatmeals, sweet potatoes, oranges, berries, sprouts, legumes, and much more.   

5. Steer clear of fluid Calories- most of the time without proper awareness we consume lots of liquid calories in a whole day. You can consume it in a lot’s of the way such as- energy drinks, beverages, soda, and fruit juices. Generally, this type of contains loaded with sugar and liquid calories.

In a study suggest that those people drink sugar-based a beverage which is lead in contributing obesity in teenagers up to 65%.

You can restrict your abdomen belly fat simply cut-off fluid calories intake.

6. Take coffee & green tea- in a study done in Japan that is highly considered in terms of reducing your overall body fat and longevity of life increases after consuming this healthy beverage.

Drink only unsweetened coffee or tea for getting an effectiveness of it. A proper Observation was done on a group of people those are following this diet for a particular period of time. The result appears positively as an increase of fat burning ratio up to 18%.    

7. Drink lots of water (be hydrated) – drinking plenty of water may help you in getting a chisel six pack abs. According to experts you need to drink 8 glass of water per day. Isn’t it seems very impractical? If you don’t follow this rule don’t worry about this. Another best way to fulfill your needs. If you follow your thirst you can fulfill this goal easily. Most of the time we just escape our thirst, whenever we having such thirst we pass it on to say that I will consume it after some time. But on that note, your body is very clever it adjusts your thrust in a different way which is not good for you.

• Drinking plenty amount of water its help to suppress your hunger.
• Improve your metabolic rate which is helpful in getting your six pack abs.
• Maximize your body energy level ability to burn fat and reach goals.

It is also helpful to save you from dehydration in excessive sweat condition.

8. Replacing your oil with coconut oil (triglycerides) – coconut is a rich source of good fat (medium chain triglycerides). Why this is good for you? Another source of fats is available out there to us that take even more time for converting in energy which can immediate fulfills your bodily needs.

If you find that you drop your carbohydrate intake someway you may add some more coconut in your diet to replenish your daily needs.

Compare than any other fats coconuts has thermic effects which help to get six pack abs by simply adding in your diet.

Present in it lot’s of essential Vitamin and minerals boost up your immune systems as well.  More MCT diet enhances your fat loose goal.

9. Take a proper rest- sound sleep is extremely necessary for terms of maintaining your body hormone functionality at an optimal level.

Taking proper sleep is a no.1 priority while you are doing consistent workouts without further delaying to achieve your six pack abs goal. For a better sleep cut-off caffeine intake after sunset.

Another most important rule for better sleep doesn’t drink water or any type of fluids before going to bed which may get up to go the bathroom all through nights.       

10. Cut off your sugar intake- try to avoid processed sugar absolutely. If you desperately want some you should choose natural sugar in a limited quantity. Once you eat extra sugar your body doesn’t metabolize it promptly. It will be stored as fat.
11. Alcohol- if your aim is set on the way to achieving six pack abs in the desired timeline. Then it is highly recommended to you keep away from such activities until you are not accomplishing your goal.

The major disadvantage of alcohol in taking- your body is unable to digest, absorb important nutrients and also incapable to store nutrients as well.

Alcohol may lead to overeating by stimulating your appetite.

12. Avoid canned food- it has already contained salt and sugar in it. Try to cook yourself or homemade foods. According to a study, some fruits and vegetables are fewer nutritious when they canned. Canned foods are high in sodium which is not good for your health. Raise blood pressure level and increase calcium loss. That is not good for your bone density.

Canned foods may contain (BPA) – a chemical is responsible for increases in human health-related problems like type2diabetes, heart-related problems, and sexual dysfunction.

I always recommend for a fresh one for faster and more rapidly way of abs gaining. Canned foods are not so bad at all, but in terms of achieving the goal, you need to give preference for fresh fruits and vegetables always.

13. Add Supplementation- if you are following intense workout session 2 times a day and 6 days a week to attain the goal (to drop your body fat percentage in a short period of time). And you don’t want to abrupt your workouts. So, you may have to add some required supplementation into your diet like Glutamine, BCAAs, Protein shake (whey and casein), natural fat burners (green tea, coffee).
14. Mindful eating or slow down your way of eating- take enough time to finish off your meals. No need to worry about others, what will people or colleague thinks about you. Do this with continuity. If you applying this same procedure throughout your six-pack regime I am giving assurance! you can attain your goal way faster than others. How does it work?

• During slowing down your eating process, you become more aware of physical hunger which is restrict you to eat more calories.
• Eating along with your all senses that will be more satisfying for your mind, body and soul level. Finally, your craving for food will limit.
• Almost solve digestion related problems. Support your weight control program.

15. Natural Greek yogurt- always prefer unflavored Greek yogurt. Come up with protein, calcium, and probiotics. A research was done over on a bunch of people those are strictly follow yogurt based diet 28% people loss their fat deposition on abdomen area.

According to studies Calcium-containing foods also supportive in reducing overall weight loss. Yogurt is in rich of calcium source.

16. Cheat Meal- this option only for those people are strictly following their diet plan or stick to their diet seriously without cheat 6 day a week. On a weekend you can go for a cheat. It also helps to achieve your six-pack abs faster. So, let’s check! what Science behind cheat meals? Cheat meals may boost up the metabolic rate by simply increasing the level of leptin. One more benefits of increasing leptin levels within the body which promote more positive hormonal silhouette. Ex- after several days of hard work out training and eat with proper discipline or in restriction, your leptin levels are possible to be significantly depressed. Cheat meal also important for “reset your leptin level”.       

The food you should avoid

• Fast foods, French fries, chips, deep fried, and Pizza.
• Refined & Process foods (white rice, bread, and pasta).
• Sugar-containing foods like- Sugar candy, cakes, cookies, and ice-cream.
• Alcohol & soft drinks beverages.
• Avoid taking processed fruit juice it contains fructose and additional sugar.
• Flavored Yogurt.
• Avoid Red Meats, it is definitely in high protein but this one is also high in fats which are promoting weight gain as well which is not good for your abs. Try to stick with fatless protein such as- tuna, chicken breast, whey protein.

Everybody has different Body fats (%) percentage. healthy body fat composition for both Men and Women check the table below.   

Ideal Body Fat Percentage table (American Council on Exercise)
Classification	Men	Women
Essential	2-5%	10-13%
Athletes	6-13%	14-20%
Fitness	14-17%	21-24%
Average	18-24%	25-31%
Obese	More than 25%	>32%

How to measure your body fat? There is so many options are out there or availability in the market, gym, and doctors. You can check your body fat percentage according to your convenience.

1. Skinfold measurement.
2. Dual-energy X-ray absorptiometry (DEXA Scan).
3. Bioelectrical Impedance.

Six pack abs diet

You need a lean source of Protein, a moderate amount of carbohydrates, and fibers. 80% of abs coming from your diet so you need to fulfill your daily dietary needs.

Every day six-pack abs diet!

Morning breakfast-

• Whole grains (oatmeals, barley).
• Boiled chicken and white eggs.
• Sweet potatoes.
• Almond milk.
• Whey protein powder.
• Fruits (berries, apples) & vegetables. For fiber vitamins and minerals.

Lunch-

• Lean protein (Chicken breast, turkey, fish tuna, salmon, eggs).
• Veggies (broccoli, kale, spinach, red pepper).
• Healthy Fats (olive oil, coconut oil, peanut butter, nuts).
• Brown rice.
• Unflavored Greek yogurt.

Dinner-

• Brown rice, Chickpea pasta for lesser carbs.
• Avocado.
• Mixed veggies.
• Seafood, chicken, turkey.
• You can take to mix this above-mentioned ingredient as a salad.
• Unflavored Greek yogurt.

[like to read- Top 18 essential natural super nutritional foods for Men’s Health ]

 

Conclusion

A good rule of thumb! A proper exercise routine with a proper diet you can reveal the six-pack abs. it is very true- abs are made in the kitchen. 80% of your abs depends on your diet and nutrition and only 20% get from workouts. Try to cut out the craps from your diet for the ultimate result.