Diet For Six Pack Abs

Efficient Diet for Six Pack Abs – The Untold Secrets

One common misconception about diets is the notion of cutting down food intake. This is certainly not true because depriving the body with the nutrients and energy will not help in muscle building or fat loss. It should be understood that dieting is about eating the right food at the right amount, and the focus should be based on what can be eaten and not on what to be avoided.

Listed below are some guidelines for an effective diet for six pack abs.

1. Eat six meals per day

Eating six meals per day will help to distribute food intake throughout the day instead of having it in bulk amounts as that in a three-meal daily plan. Distributing the food intake will further result to energy balance that will support fat loss and muscle building. Research shows that people with good energy balance, or those who exceed or lack 300 to 500 calories in an hourly basis, tends to become leaner and lose fat faster. It was also found out that those with large energy imbalance, or those who exceeds or lacks at least 500 calories over a long period of time, tends to become fatter.

2. Make sure to have a dose of the 12 powerfoods

These powerfoods are rich in natural chemicals that promote muscle mass and fat loss. Powerfoods are listed as follows:

• A – almonds and nuts
• B – beans and legumes
• S – spinach and green vegetables
• D – dairy products that have low or zero fat
• I – instant oatmeal with no sweeteners and flavors
• E – eggs
• T – turkeys and lean meats
• P – peanut butter
• O – olive oil
• W – whole-grained breads and cereals
• E – extra protein powder
• R – raspberries and other berries

Include as many powerfood as possible in a meal to provide carbohydrates and protein in the abdominals and other muscles.

3. Drink smoothies

Smoothies are advantageous for abdominal diets for the following reasons:

• Less preparation time
• Berries, protein powder, and peanut butter will make them taste like a dessert to satisfy cravings for sweets
• Its thickness will occupy lots of space in the stomach, making them an ideal substitute or as in-between snacks

There are also past studies done that shows the effects of smoothies in losing fat and building muscles as listed below:

• Thick drinks will make a person stay full for a longer period of time
• Extra-thick yogurts and shakes results to a decreased calorie intake
• Drinking meal replacements regularly increases the percentage of having permanent weight and fat loss
• Three servings of yogurt in a daily diet for 12 weeks decreases body fat by 61%, and increases abdominal muscles by 81%

4. Do not count calories

Food calories are good measures to determine what foods are to be included in a diet, and burned calories in a workout are practical parameter in knowing how effective a routine is. Frequent counting of calories will distract a person and make them loose their motivation.

The following substances can also be included in an abdominal diet.

1. Omega-3

Fish oils and fats are rich in omega-3. This substance protects and strengthens the heart. In recent studies, people who took 6g of fish oil daily burned more fats. Researchers concluded that omega-3 can change metabolism and direct it to efficiently burn more fats.

2. Calcium

Commonly found in milk and dairy products, calcium limits the amount of fat that can be deposited in the body, makes the bone stronger, and helps in developing leaner bodies. Research shows that more calories are being burned in digesting calcium-rich food compared with foods with low calcium though their calorie counts are equal.

3. Monosaturated fats

These can be found in nuts, and in olive and canola oils. It helps reduce cholesterol and protects the heart against diseases. It was also found out that meals that are rich in monosaturated fats will cause the body to burn more fats as compared with a meal that is rich in saturated fats.