Oh no! My abs, it is so shapeless, it looks so bulgy and bloated at the waist. It looks disgusting. Aha! This is very simple I will hit the gym and get those abs, like a pro.
Nah! This is not giving the desired result after several months of activity.
Do not know how to get rid of it. Are you pondering over this question and did not find an answer? Then you have to take a look at your daily intake and your activity level. Yes! This is what I would discuss here- “That Magic Diet Plan”.
All these happen due to the storage of fat rather excessive in that part of the body which looks shaggy. Before we start with our plan, we need to know where fats are stored in the human body, which can be called pockets of fat storage. The pockets found in men and women are different. Most fat stored in the human body is under the skin in a layer of fat cells. A thin person still has between 20 and 27 million fat cells, while an overweight person can have anywhere from 75 to 300 billion fat cells distributed around the body. Most males store fat in their chest, abdomen, and buttocks while most females store subcutaneous (under the skin) fat in the breasts, waist, hips, and buttocks. This explains why a woman becomes “hippy” while a man develops a gut. If a person becomes more inactive, muscles shrink and fat replaces them.
Do not worry these are facts that cannot be overlooked and there is definitely a solution to the problem. This problem can be healed by maintaining a correct diet plan- the magic diet plan. Here’s the deal on the abs diet. You eat a lot, every 3 hours. You never should be hungry. There is no portion control—you oversee that. Eat until you are satisfied. We need to graze between few hours but we actually gorge, where the problem lies. Since the foods are high-protein, high-fibre you will fill up quickly and not get hungry for hours (remember anxiety is mental, not physical. You have to learn to decipher body signals).
The Cheat Sheet For The Abs Diet Is
Almonds And Other Nuts
Beans And Legumes
Spinach And Lots Of Non-Starchy Vegetables, Especially Green Ones
Dairy (Fat-Free Or Low-Fat Milk, Yogurt, And Cheese)
Instant Oatmeal (No Sweetener Or Flavor)
Eggs
Turkey And Other Lean Meats And Fish
Peanut Butter (Homemade With Canola Oil, No Sugar Or Salt, Or Preservatives)
Olive Oil
Whole-Grain Bread And Cereals
Extra-Protein (Whey) Powder
Raspberries, Berries, And Other Hypoglycemic Index Fruit.
Many people regularly bust their guts doing sit-ups and crunches with one goal in mind: a washboard 6 pack stomach. Unfortunately, the washboard abs look has more to do with the absence of belly fat than with well-developed stomach muscles. If you want six-pack abs, then you have to consume the right kind of diet for six-pack abs—no two ways about it. The reason is that unless you can effectively burn the fat off the top of those muscles, you nor anyone else is ever going to see the fruits of your labor. So to kick start with the goal I’ve done some study on the subject and summarized the guide for you in some simple steps.
It may seem counterproductive if you are trying to burn fat, but the right kind of fat can actually promote fat loss. No diet for six-pack abs is complete without the addition of omega 3s. The most common sources of these fatty acids are cold-water fish such as mackerel and salmon. You can also add omega 3s to your abs nutrition by adding cruciferous vegetables (broccoli, cauliflower, etc), walnuts, and tofu to your diet. Foods like avocados, nuts, and olive oil contain primarily monounsaturated fat, which is another type of ‘good’ fat and should be eaten on a regular basis.
Fiber is good for much more than just regulating your digestive tract. It actually slows down the rate of digestion for carbs. That means instead of those carbs metabolizing into sugar all at one time, they’ll burn off slowly and steadily. You get a more constant supply of energy and your body isn’t quite so eager to store those sugars as fat. Get fiber from whole grain products like oatmeal, brown rice, and 100 percent wheat bread.
All vitamins are important in the correct amounts for total body health, but I want to focus on 2 for your abs nutrition: vitamin b complex and vitamin c. Vitamin b complex help to rev up your metabolism and regulate thyroid function, sugar levels, and energy levels. Vitamin c assists the body with the conversion of glucose. While you can take supplements, I prefer to get these vitamins from food. Add them to your diet for six-pack abs every day with meat and dairy products, as well as with vegetables and citrus fruits.
Calcium increases the rate at which the body burns fat. Since calcium is partially stored in fat cells, the more calcium in these cells the better the burning potential. Don’t go crazy with it though. You’ll need to get your calcium from low-fat dairy sources or you may end up gaining weight rather than burning fat!
Many people fail to realise the importance of protein when trying to get lean and develop great abs. To get the lean, defined look, your muscles need between 0.8 – 2 grammes of protein per kilogramme of body weight per day. So, a 70 kg man should aim for 56 – 140 grams of protein per day. Protein feeds your muscles the essential fuel they need to help rebuild after a tough workout in the gym. Good sources of protein are beans and legumes; eggs, turkey, and other lean meats & fish, and spinach. Another way out is whey proteins and spirulina which also provide good quality proteins.
Once your protein and fat intake are taken care of, the next step is to adjust carbohydrate intake. Cut back on high sugar foods such as cakes, confectionery bars, and sugary drinks and replace them with more fruits, vegetables, and fiber-rich foods. This will help you strip away fat faster, and allow you to start to develop the 6pack abs you are after. Whole grain bread & cereals, as well as oatmeal, will help you in the goal.
Along with this diet plan, there are some behavioral aspect needs to take into consideration.
Grazing (eating little and often) rather than gorging (eating 2-3 big meals) throughout the day takes the edge off hunger so you eat less at meals and help shed the belly. One popular approach is to eat breakfast, lunch, and dinner, and for convenience, protein supplements are ideal as a mid-morning and/or mid-afternoon snack. This is the ultimate weapon for your metabolism. To burn calories you have to eat!!! But eat wisely and frequently.
For your abs to be visible, you have to start by getting rid of the fat. This is done simply by burning more calories than you take in. If you cut your calorie intake by 250-500 calories per day, this should promote a gradual fat loss of around 1-2lbs per week, and you will be on your way to the ultimate 6 pack in no time.
For building that abs you need to take lots of fluid and more importantly water. Research backs that drinking 17 ounces of water (1oz=30ml), increased the rate of burning calories by 30% within the time frame of 30-40 minutes. Also, water helps flush out toxins from the body. So never ignore hydrating yourself.
Don’t skimp on exercise. At least 30 minutes 3-4 times per week. More if you want to see faster and dramatic results. Sleep is as important as exercise to achieve your goal. Do not comprise on it and try to maintain 7 to 9 hours of good sleep daily. Keep the booze to 3 drinks per week and if you are going out on a big night, try to hit the gym on the day. You can cheat once a week for one meal—eat anything you want, just to reward yourself for sticking to the plan.
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