Are you ready for a new way to build your body? If so, then the most important thing you can do is eat the right foods. Here at Food For Abs, we’ll give you advice on what to eat and what not to eat, based on research and our own results. Eating better isn’t about being perfect or even having uncommon knowledge; it’s just a matter of eating smart.
Food For The Abs
Well-defined abs require a combination of reducing excess body fat and building abdominal muscle. Both diet and exercise play a vital role in achieving abdominal definition. Examples of foods to help build abs include lean meats, tofu, and most nuts.
For people wanting a defined six-pack, it is important to be mindful of diet. Certain foods may help boost metabolism, encourage body fat reduction, and maintain a feeling of fullness.
However, other foods with low nutritional value or added sugars and fats can result in weight gain and be detrimental to achieving defined abs.
This article will explain why diet is important to defining abs. It also explores which foods to include and avoid
Some examples of foods that are rich in protein or healthy fats include:
- poultry, including chicken and turkey
- lean meats, including beef, pork, and lamb
- fish, especially fatty fish, such as salmon, which are high in omega-3 fatty acids
- low fat dairy products, such as milk, cheese, and yogurt
- vegetarian proteins, such as tofu, beans, or tempeh
- most nuts, including walnuts, almonds, and hazelnuts
- seeds, including pumpkin, sunflower, and quinoa
Some examples of carbohydrates that can fuel the body for exercise include:
- fruits, including bananas, apples, and oranges
- non-starchy vegetables, such as broccoli, cauliflower, and spinach
- starchy vegetables, such as sweet potatoes, corn, and green peas
- unrefined grains, such as whole wheat bread, brown rice, and oats
- beans and legumes, such as lentils, kidney beans, and chickpeas
Foods to Eat and Avoid To Get Abs
If you’re looking to get a six pack, switching up your diet is essential.
Certain foods can boost metabolism, enhance fat burning, and keep you feeling full between meals.
Meanwhile, others contribute little more than extra calories and sugar, increasing your risk of weight gain and excess body fat.
This article examines the best diet to get defined abs, including which foods you should eat and avoid to maximize your results.
Surprisingly, your kitchen is a great place to start building abs. It’s important to fill your diet with lots of nutritious, whole foods, such as fruits, veggies, whole grains, healthy fats, and high-protein items.
These foods are not only high in micronutrients and antioxidants but also low in calories. Thus, they can support weight loss and increase fat burning.
Additionally, they supply fiber, protein, and healthy fats, all of which play a central role in improving body composition.
However, it’s important to focus on overall fat loss rather than spot reduction, which involves targeting a specific area of your body, such as your belly, for weight loss or fat burning.
Despite the popularity of this technique in the fitness industry, studies show that spot reduction is generally ineffective.
Additionally, keep in mind that diet isn’t the only factor when it comes to getting more defined abs.
In fact, getting regular physical activity is just as crucial to burning calories and toning your muscles.
A diet for abs should include plenty of whole foods rich in fiber, protein, and healthy fats. It’s also important to focus on overall fat loss rather than spot reduction and pair your diet with regular physical activity.
Foods to eat
Aside from hitting the gym, choosing the right foods can help you get abs quicker. Here are a few of the best foods to eat on an ab-building diet.
Fruits and vegetables
Fruits and veggies are very nutrient-dense, meaning that they’re low in calories but high in antioxidants, fiber, and an assortment of vitamins and minerals.
They may also boost weight loss and fat burning, making them a must-have for any ab-building diet.
According to a review of 10 studies, eating at least 4 servings of veggies per day was associated with a lower risk of weight gain and reduced waist circumference in women.
Another study in 26,340 people showed that eating more fruits and veggies was linked to lower body weight and less overall body fat, while more fruit intake was tied to less belly fat.
Whole grains like oats, barley, buckwheat, and quinoa can be a great addition to your diet if you’re looking to get abs.
In addition to being high in fiber, which can enhance weight loss, digestion, and blood sugar levels, whole grains are a good source of vitamins, minerals, and antioxidants.
Some research suggests that eating whole grains can reduce appetite and influence your body’s energy use, both of which can affect body composition.
One small, 12-week study in 50 people also found that swapping refined wheat bread for whole-grain wheat bread led to significant reductions in belly.
Nuts and seeds
Nuts and seeds provide the perfect balance of fiber, protein, and healthy fats, all of which can be incredibly beneficial for getting abs.
In a 6-week study in 48 people, eating 1.5 ounces (43 grams) of almonds per day led to significant reductions in belly fat (13Trusted Source).
Another study in 26 people showed that eating 1.2 ounces (35 grams) of chia flour daily for 12 weeks decreased body weight and waist circumference (14Trusted Source).
Pistachios, walnuts, almonds, pecans, and Brazil nuts are all great nuts to incorporate into your diet, alongside seeds like chia, flax, pumpkin, and hemp.
Fatty fish like salmon, mackerel, tuna, and sardines are packed with omega-3 fatty acids, which play a key role in heart health, brain function, inflammation, and weight control.
Eating fish can not only help you drop belly fat but also potentially reduce rick factors for heart disease, such as high triglyceride levels.
One study in 2,874 adults found that those who regularly ate fatty fish tended to have less belly fat and lower triglyceride levels. Similarly, eating lean fish was tied to lower waist circumference and triglyceride levels in women.
What’s more, fish is high in protein, which may promote abdominal toning.
Research suggests that higher protein intake may be associated with less belly fat and could help reduce appetite and increase weight loss.