By Step Diet Plan For Six Pack Abs
Youve probably heard that 6 pack abs are obtained through a proper diet, that abs are made in the kitchen. Youd be right. That said, getting abs still remains rather elusive to many and certainly being able to maintain them year round is even harder. Not any more. In this video, I show you a 5 step plan for how to get a 6 pack that you can use to start getting your abs to show fast.
Despite the fact that many are aware of the importance of proper nutrition when it comes to getting abs, it is still a mighty struggle to get them. It usually comes down to the methods those people are using to try and get them in the first place. Crash diet plans and temporary deprivation based tactics are not going to cut it long term if you want to get and keep your abs.
Anything that forces you to feel as if youre missing out or be deprived of what you really want is only going to be a temporary solution at best. As soon as you get tired of not having what you want, youll quickly give in and lose your ability to keep your hard earned abs.
Next step is to start eating more often. Yep, despite what keyboard scientists who read a few articles on google scholar want you to believe, there are far more important reasons to be eating more frequently throughout the day than whether or not this is maximally anabolic. I cover these for you in the video .
Avoid Swallowing Air And Gases
The biggest source of gas in the diet is carbonated beverages such as soda.
The bubbles in it contain carbon dioxide, which is released from the liquid in your stomach. This may cause stomach distention or bloating.
This can also happen when you chew gum, drink through a straw or talk while eating.
Eating in silence, drinking from a glass and swapping carbonated drinks out for water may help you achieve a flatter stomach.
Carbonated drinks and gum may both cause stomach distention and bloating in some people.
Heres A Quick Overview Why Each Of These Components Are Crucial:
1. Eating for fat loss
- Rationale: you wont see abs if you have excess fat on your abdomen
- Fat loss = achieving a caloric deficit
2. Eating for muscle gain
- Rationale: you wont build abs if you dont fuel your body adequately for abdominal muscle growth
- Muscle gain = eating adequate protein
3. Eating to reduce bloating
- Rationale: if youre bloated, you wont see your abs even if theyre there!
- Reduce bloating = eating/avoiding foods, making simple lifestyle changes
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Be Mindful Of Portion Sizes
Weight loss occurs when youre consuming less energy than you require. Large portion sizes can contribute to the overconsumption of energy.
Aim for half of your plate and build your macronutrients around that.
Your protein serving should be around the size of your hand.
Your carb portion should be one fistful of complex carbs.
Your healthy fat portion should be about a tablespoon of healthy unsaturated fats, e.g. a sprinkling of nuts and seeds.
“By building your meals in this way, you are likely to be achieving a calorie deficit and supporting the growth of new muscle tissue, in combination with your exercise routine. This, in turn, will help your body to become leaner and reveal abs,” explains Windas.
Best Foods To Eat For 6 Pack Abs:
Here is the list of some six-pack foods list that you can add to your diet, which results in the desired six-pack abs.
- Quinoa/Oatmeal: Both quinoa and oatmeal are a rich source of protein and fiber that keeps you full without adding many calories.
- Whole Wheat: Pasta, bread made out of whole-grain are nutrient-rich and filled with fiber.
- Fruits and Vegetables: The assortment of vitamins, minerals, antioxidants, and the fiber content in fruits and vegetables help correctly burn fat. Cherries, blueberries, apples are some of the fruits and sweet potatoes, and broccoli is some of the best veggies and fruits you can add to your diet.
- Nuts and Seeds: To provide a perfect balance between fiber, protein, and healthy fats are supplied with nuts and seeds. Add nuts and seeds like pistachios, almonds, walnuts, brazil nuts and pecans to your diet.
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Don’t Let Hunger Be Your Guide
The human body is a bit confusing: By the time it tells you it needs nutrients, it’s already deficient. In fact, those hunger pangs are your body’s last-ditch efforts to convince you to eat.
Stay ahead of the curve by eating before your stomach starts growling. If you’re pressed for time, consider the following: A meal can consist of a four-ounce chicken breast, a small baked potato, and a salad, all of which can be made the night before and require minimal preparation time. Dining can also be as simple as a low-sugar nutrition barmake sure to look for one substantial enough to replace a mealor small protein shakes and bananas. If you’re curious, here’s How to Control Your Hunger Hormones to Lose Weight Fast, According to Experts.
Eat Less Sugar And Processed Food
You remember that childhood story about the grasshopper, who only had just enough to get by, and the ant that stockpiled every bit of food it could to save for the future? Yeah, well your body is basically the ant in that fable. It stores any excess fuel from food it’s not burning right away as fat to be broken down for energy at a later date.
This process happens very quickly with foods that are high in sugar and/or calories like sweets, packaged goods, and even drinks, like soda and wine. So, consuming them in moderation is a key if you’re interested in figuring out how to lose fat and gain muscle at the same time in order to create more definition in your six-pack region.
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Prone Knee To Outside Same Elbow
Why: See above.
How: In a push-up position, lift your right knee up towards your right elbow trying to land it on the top of the elbow. Keep your hips down and foot off the floor throughout. Repeat with your other leg. Thats one rep.
Rest: 30 seconds
Crank it up for weeks three and four: Increase sets to 5-6, decrease rest to 0-15 seconds and perform an additional push-up every fifth rep.
The New Abs Diet For Women: Experts’ Views
Eating six small meals per day and regular exercise are the strengths of The New Abs Diet for Women, says Christine Rosenbloom, PhD, RD, Georgia State University nutrition professor emeritus.
But Rosenbloom notes certain contradictions throughout the book. “It claims not to be a diet, yet there are menu plans for a diet averaging 1400 calories,” she says.
Another contradiction is the promise of building muscle, which requires adequate calories, protein, and strength training. “This will be hard to achieve on menu plans less than 1600 calories and during the first two weeks, when exercise is optional,” Rosenbloom says.
Lots of studies are mentioned throughout the book but the lack of detailed references makes it hard to substantiate, Rosenbloom says.
“His promise of pure fat loss is hard to deliver because there is no such thing as a formula that guarantees pure fat loss. Rapid weight loss is more likely to be more water weight than fat loss,” Rosenbloom says.
Developing six-pack abs requires very low levels of body fat and strength training. “You can’t turn fat into muscle, what you can do is lose fat and build muscle,” says Rosenbloom, editor of Sports Nutrition: A Practice Manual for Professionals ,
And even if you follow the diet and exercise plan to the letter, there is no guarantee you will achieve flat abs. “Flat abs is dependent on multiple factors, including genetics, your body shape, activity level, and more,” Zied says.
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Drink Coffee Or Green Tea
Drinking coffee has been shown to increase the number of calories you burn by about 311% (
One study suggested that fidgeting, walking and standing could burn up to 2,000 extra calories per day, depending on your weight and activity level .
Make it your goal to walk around while talking on the phone, stand up regularly, work at a standing desk or take the stairs whenever possible.
Increasing the amount of non-exercise activity you do may significantly increase the number of calories you burn on a daily basis.
The Diet Plan Overview
Small diet changes can make a big difference. To keep your metabolism humming, youll introduce a variety of new foods into your diet every two weeks. Each phase includes two new recipes. These healthy, easy meals will help you resist cravings and keep your diet on track.
Protein will remain steady throughout the eight-week program to ensure youre not sacrificing muscle.
Slow and Steady Calorie Reduction
Youll reduce calories slightly each phase. But reducing your calorie intake doesnt have to be painful. To ensure youre still getting enough fuel for good workouts, youll maintain a moderate intake of healthy fats throughout all phases.
Aim to consume roughly 16 cups of water over the course of the day. Consuming large amounts of water over a short period of time can make you feel physically full and interfere with your eating plan be sure to spread out your water and write it down in a food diary so you can stay on top of your intake.
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Why Nutrition Matters For Your Abs
Getting great abs means you need to focus on overall lean body mass working on just one part of your body doesnt yield results, because its not a thing that you can actually do. You could do all the crunches and ab workouts in the world, but if those muscles are hidden under a layer of fat, theyre not going to show.
Everyone carries their fat a bit differently, but there are certain threshold levels that you would need to reach to get abs to show. For men, this is typically 12 percent body fat or less, and for women its 22 percent body fat or less.
Seattle-based registered dietitian Ginger Hultin, spokesperson for the Academy of Nutrition and Dietetics, and Owner of ChampagneNutrition, agrees that diet is key to having visible abs. Many people have developed abdominal muscles but their body fat is too high to be able to see the definition. There is evidence that diet plays a role in fat around the waist, or belly fat, which could hide your ab muscles, so focusing on what you eat makes sense if this is important.
Female Meal Plan For Abs What Should A Woman Eat To Get Abs Fast
The most effective diet for abs is definitely a low carb diet, which is why Im going to make this meal plan low in carbs to help you lose weight quicker.
But I have written another blog post on the recommended macronutrients for each body type so have a read of this!
To work out your ideal calorie intake, read this blog post.
The calories and macros for this female meal plan for getting abs are:
- 1500 calories
- 45% protein
- 30% fat
I have made the meals quite simple and they are easy to prepare. You can always change it up a bit, but make sure you keep the calories and macros the same.
Note: If youre normally not eating a lot of salty food, make sure you up your sodium intake a bit . When you go low carb your body will start shedding extra sodium and water weight as your insulin levels go down.
OK, so lets get to the food!
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Can Anyone Get Six Pack Abs
With the right set of behaviors, its possible for anyone to see their abs, regardless of gender . Thus, learning how to get a six pack is an opportunity to sculpt your body in the ways that feel right for you.
While different bodies have different starting points, depending on your level of body fat, internal biochemistry, age, activity level, and metabolism, everyone has the potential to increase muscle mass while decreasing body fat, which is the key to getting a six pack.
However, you will need to be mindful in your work to transform your abdominals.
Appropriate Food Choices For Ripped Abs
Make protein the focus of your diet for ripped abs. Choose sources of lean protein such as white fish, flank steak, eggs, chicken or turkey breast and tofu. If you tolerate dairy, low-fat Greek yogurt and cottage cheese are other quality sources of protein. Lactose-intolerant men, though, may experience bloating as a consequence of consuming dairy.
Vegetables provide you with fiber, to help you stay full, as well as nutrients to keep your body in tip-top shape. Most watery versions, including romaine, spinach, cauliflower, broccoli, green beans, zucchini and peppers, are appropriate. Choose the most colorful ones to maximize your diet’s nutritional value. Starchy vegetables, such as sweet potatoes and peas, can also be an occasional meal item. Have fruit, such as berries or apples, as a snack-time carbohydrate or a healthy dessert.
Whole grains have more fiber and nutrients than quick-digesting, refined grains and provide you with the energy you need for workouts. Quinoa, brown rice, barely and sprouted-grain breads — often found in the freezer section — are choices.
Examples of unsaturated fats that support your diet include nuts, avocado, seeds, olive oil and salmon.
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Eat Way More Vegetables
When in doubt about what to eat, fill your plate with plenty of vegetables and try to cook at home as much as possible.
Personally, I eat vegetables with every single meal. Yes, I even eat vegetables with breakfast.
For each meal, vegetables compose between two-thirds to three-quarters of my total food intake. Personally, one of my favorite ways to achieve this is to eat what my partner and I call a BAS.
In case you want a laugh, BAS stands for Big Ass Salad.
Another approach that I commonly use is to use sautéed cauliflower rice as a vegetable base and then add protein, salsa, cilantro and other flavorful additions on top of it. We bulk prep sautéed cauliflower rice by buying bags of it at Costco and then cook it using the Sautée setting on our Instapot.
Alternatively, you can mass prep mixed vegetables and eat them with every meal. Most grocery stores will sell jumbo-sized bags of frozen vegetable mixes, which you can then roast in the oven on a few cookie sheets.
Regardless of what approach you take, youre simply not going to take 30-60 minutes to prep vegetables before every meal. So instead, either plan to eat a lot of BASs or bulk prep a whole lot of vegetables in advance.
Eating For Ripped Abs How Do We Do It
Step 1 Understanding your macros the proper distribution of proteins, carbs, fats that make up your daily calories.
Step 2 I would place high importance on keeping your insulin levels relatively low daily. How you ask? By consuming low-glycemic foods, I will touch on this in a second in more detail.
Step 3 Understanding that consuming lower glycemic foods will elicit a slower release of glucose keeping your insulin levels lower. In simple stupid terms, this is important as your body wont drop fat then your insulin is high, so the goal is to keep it low.
Step 4 Limiting your carbohydrate intake for most people is the first step. In America we consume carbs at an insane rate, we eat far more than we need hence the reason many of us are so big. While I not saying never eat carbs understand which ones to eat, and the proper amount is vital.
Step 5 Use a high-quality fat burner. A good fat burner will suppress your appetite so you eat less throughout the day and therefore take in fewer calories. It will also speed up your metabolism so you burn more calories even when you are arent active. This combination will get those abs popping much faster.
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Get To Know Your Core
The foundation of a great set of abs is a strong core, which can help stabilize your entire body. Your core the muscles of your abdomen, lower back, and pelvis is a whole system of muscles that supports your body as you stand, walk, perform everyday activities, and work out. Its important to strengthen all these muscles, not just your abs.
A strong core can help you get the most out of any workout. In fact, the more you work your entire body, the better it is for your abs. Almost any full-body or compound movement takes a lot of ab work, which is why you can still get great abs from programs that dont focus on crunches.
The New Abs Diet For Women: What You Can Eat
Front and center on the plan are the 12 power foods featured in the menu plans. These foods are highlighted because they are nutrient-rich, contain protein, calcium, and healthy fats. Portion sizes are prescribed to keep calories in check, even for power foods.
Within the 12 power foods, there are lots of options to add variety and satisfy a wide range of palates.
The New Abs Diet 12 Power Foods
1. Almonds and Other Nuts eaten with skins intact.
2. Beans and Other Legumes
3. Spinach and Other Green Vegetables
4. Dairy: Fat-free or low-fat milk, yogurt, cheese, cottage cheese
5. Instant Oatmeal: Unsweetened, unflavored
7. Turkey and other lean meats. Lean steak, chicken, fish
8. Peanut Butter All-natural, sugar-free.
9. Olive Oil
10. Whole-Grain Breads and Cereals
11. Extra- Protein powder
12. Raspberries and Other Berries
Eat six mini meals a day with an emphasis on protein, prescribed at every meal to keep you feeling satisfied and to repair muscles. Meals are centered on power foods showcased in three weeks of diet plans and recipes. Calories range from 1400-1600 daily.
Drink plenty of water, limit alcohol to 2-3 drinks per week, and once weekly you can splurge on a cheat meal and eat anything you like.
What’s not on the menu are refined carbs, baked goods, sugar, white rice, pasta, high fructose corn syrup, fried foods, margarine, foods made with partially hydrogenated oils, whole-fat dairy, fatty meats, saturated fat, and trans fats.
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