What Should You Eat To Get Abs? There are many articles on the web about what to do to get abs, but few of them mention how often you need to do those activities. This article will help you decide exactly what you need to do and how often you need to train, to get that six pack.
There are many foods you can tolerate and enjoy on a daily basis that will help you get leaner and build muscle. It’s all about striking a balance between the calories you need for general health, as well as increasing lean weight.
How to eat for defined abs
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.
SUMMARY
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
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 fat.
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.
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.
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
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.
Legumes
Legumes are a family of plants that include lentils, beans, peas, and peanuts.
They’re typically a great source of essential nutrients like protein, fiber, B vitamins, iron, copper, magnesium, and zinc.
In particular, eating more protein has been linked to improvements in body composition and reductions in belly fat
Meanwhile, increased fiber intake is associated with weight loss and decreased belly fat.
Tea
Green tea has been studied for its potential to rev up weight loss and fat burning.
This is largely due to the presence of catechins like epigallocatechin gallate (EGCG), a compound shown to increase the number of calories burned throughout the day.
One review of six studies noted that regular green tea intake led to a decrease in belly fat, weight, and waist circumference.
Black tea is also rich in flavonoid compounds that can stimulate weight loss.
One 3-month study in 111 people found that drinking 3 cups (710 ml) of black tea daily led to a 3/4-inch (1.9-cm) reduction in waist circumference and 1.4 pounds (0.6 kg) of weight loss .
Other teas, such as white, oolong, and herbal varieties, may also be beneficial.
In fact, a study in 6,432 people determined that tea drinkers tend to have lower body weight and waist circumference than people who don’t drink tea
Exercises for defining the abs
The Department of Health and Human Services recommend that adults perform 150–300 minutes of moderate-intensity exercise or 75–150 minutes of vigorous-intensity aerobic activity each week.
Additionally, adults should also perform muscle-strengthening activities of moderate or greater intensity involving major muscle groups, such as the abdomen, on 2 or more days a week.
Four major muscles comprise the abdominals:
• the external and internal obliques, which help the torso twist from side to side
• the rectus abdominis, which allows the body to bend forward
• the transverse abdominis, which provide stability and strength to the torso
Building defined abs requires exercises that target each of the four abdominal muscles.
Below are three examples that work to build abdominal muscle:
Toe reach
This exercise is good for building the rectus abdominis.
To perform the toe reach:
1. Lie faceup on the floor with the legs extended into the air at 90 degrees to the body.
2. Lift the arms and point the fingers upward toward the toes.
3. Keep the lower back pressed into the floor and exhale while curling the upper back off the floor and reaching the fingers up toward the toes.
4. Lower back to the start.
5. Perform as many repetitions as possible within 30 seconds.
Bicycle crunches
This exercise is good for building the rectus abdominis and obliques
To perform bicycle crunches:
1. Lie faceup on the floor.
2. Interlace the fingers behind the head and curl the knees up to the chest, keeping the lower back flat on the floor.
3. Twist the torso toward the right side, bringing the left elbow over to the right knee. Extend the left leg straight out at the same time.
4. Repeat the twist to the opposite side, crossing the right elbow over and bringing the left leg in to meet it. Extend the right leg straight out.
5. Repeat as many times as possible within 30 seconds.
Plank hold
This exercise is good for building the transverse abdominis.
To perform the plank hold:
1. Lie face down on the ground.
2. Push the body up onto the forearms and toes.
3. Focus on keeping a straight line from the shoulders to the heels. Do not let the back arch or sag toward the ground.
4. Hold for 30 seconds, then rest.
People can also perform a side plank variant, which is another exercise to work the obliques.
Cardiovascular exercise, such as running, dancing, and swimming, is also important to reduce overall body fat. High intensity interval training (HIIT) can be particularly impressive at burning fat.
HIIT involves short bursts of high intensity effort, followed by rest. For example, people can try 30 seconds of sprints, followed by 90 seconds of rest, and repeat 10 times.
Diet Chart
| Sunday | |
| Breakfast (8:00-8:30AM) | Egg Paratha (2) + Raita (1 cup) |
| Mid-Meal (11:00-11:30AM) | Ripe Papaya (1 cup) |
| Lunch (2:00-2:30PM) | Veg. Pulav (1 cup) + Rohu Fish(2pcs.) Curry (1 cup) + 1/4th Fresh LIme + 2 Roasted Papad |
| Evening (4:00-4:30PM) | Sprouts (1 cup) |
| Dinner (8:00-8:30PM) | Chapati (2) + Carrot n Beetroot Curry (1 cup) |
| Monday | |
| Breakfast (8:00-8:30AM) | Poach (2) + Soy milk (1 glass) + 5 Almonds + 4 Cashews + 3 Raisins |
| Mid-Meal (11:00-11:30AM) | Cottage Cheese with Honey (1/2 cup) |
| Lunch (2:00-2:30PM) | Chapati (3) + Fish (Katla) Curry (1 cup) + 1/4th Fresh Lime + Red Spinach Fried (1/3 cup) |
| Evening (4:00-4:30PM) | Kidney Beans Salad (1 cup) |
| Dinner (8:00-8:30PM) | Chapati (2) + Mix Veg. (1 cup) |
| Tuesday | |
| Breakfast (8:00-8:30AM) | French Omlette (2 eggs) + Soy Milk (1 glass) + 5 Almonds + 4 Cashews + 3 Raisins |
| Mid-Meal (11:00-11:30AM) | 2 Ripe Banana |
| Lunch (2:00-2:30PM) | Chapati (3) + Fish (Tilapia) Curry (1 cup) + Malabar Spinach Curry (1/2 cup) + 1/4th Fresh Lime |
| Evening (4:00-4:30PM) | Chickpeas Salad (1 cup) |
| Dinner (8:00-8:30PM) | Chapati (2) + Bottle gourd Curry (1 cup) |
| Wednesday | |
| Breakfast (8:00-8:30AM) | Chapati (2) + Egg(2) Bhurji |
| Mid-Meal (11:00-11:30AM) | Milk (1 glass) |
| Lunch (2:00-2:30PM) | Veg. Pulav (1 cup) + Rohu Fish(2pcs.) Curry (1 cup) + 1/4th Fresh LIme + 2 Roasted Papad |
| Evening (4:00-4:30PM) | Sprouts (1 cup) |
| Dinner (8:00-8:30PM) | Chapati (2) + Carrot n Beetroot Curry (1 cup) |
| Thursday | |
| Breakfast (8:00-8:30AM) | Scrambled egg (2egg) + Stir fry Veggies with Mushrooms + Soy Milk (1 glass) |
| Mid-Meal (11:00-11:30AM) | Ripe Papaya (1 cup) |
| Lunch (2:00-2:30PM) | Chapati (3) + Fish (Katla) Curry (1 cup) + 1/4th Fresh Lime + Red Spinach Fried (1/3 cup) |
| Evening (4:00-4:30PM) | Kidney Beans Salad (1 cup) |
| Dinner (8:00-8:30PM) | Chapati (2) + Mix Veg. (1 cup) |
| Friday | |
| Breakfast (8:00-8:30AM) | French Pie (1) + Soy Milk (1 glass) + 5 Almonds + 4 Cashews + 3 Raisins |
| Mid-Meal (11:00-11:30AM) | Cottage Cheese with Honey (1/2 cup) |
| Lunch (2:00-2:30PM) | Chapati (3) + Fish (Tilapia) Curry (1 cup) + Malabar Spinach Curry (1/2 cup) + 1/4th Fresh Lime |
| Evening (4:00-4:30PM) | Chickpeas Salad (1 cup) |
| Dinner (8:00-8:30PM) | Chapati (2) + Bottle gourd Curry (1 cup) |
| Saturday | |
| Breakfast (8:00-8:30AM) | Milk n Cornflakes (1 cup) + 5 Almonds + 4 Cashews + 3 Raisins |
| Mid-Meal (11:00-11:30AM) | 2 Ripe Banana |
| Lunch (2:00-2:30PM) | Chapati (3) + Chicken Curry (1 cup) + Cucumber n Carrot Salad (1 serve) |
| Evening (4:00-4:30PM) | Fruit Salad (1 cup) |
| Dinner (8:00-8:30PM) | Chicken Salad (1 cup) |
Food Items To Limit
- Refined Grains : It’s foods like white rice, white bread, and regular white pasta.
- Potato products like potato chips
- Red and processed meat
- Frosting
- Diet soda
Do’s And Dont’s
Do’s:
- Keep ingredients simple and prepare meals in batches so you can assemble them easily each evening. Keep to organic or free-range if possible.
- Alternate proteins throughout the day: red meat, fish, chicken etc.
- Eat at the same time every day. Consistency is key. I ate breakfast at
- 30am and
- 30am, had lunch at 1pm, ate again at 4pm and 7pm, and had dinner at
- 30pm.
- Drink water. Lots of water. At least four litres a day.
- Sleep at least seven hours a night.
- Buy yourself some good digital scales and lots of food containers. Mine were 750ml and were the perfect size.
Don’ts:
- Stress. It produces a hormone called cortisol. This reduces testosterone levels, which makes it harder to gain muscle and can even reverse the gains you have made.
- Replace food with protein shakes. They will never give you the results you get from eating good, healthy meals.
Food Items You Can Easily Consume
- Eat Plenty of Protein: A protein-rich breakfast can help keep your blood sugar steady, preventing those dips that can lead to snack binges later in the day. Eating breakfast isn’t “magic bullet” for losing weight, but it sets a healthy tone for the day.
- Less Carbs, More Fat: To keep your blood sugar levels at steady, healthy levels, stick with carbs that also contain fiber, like fruits, vegetables, grains, nuts, and other foods that are broken down more slowly.
- Get Your Fiber: High-fiber foods keep you fuller with fewer calories, keep your digestive system working at its best, and helps maintain healthy blood sugar levels.
- Eat More Yogurt: Yogurt (and other fermented foods like kombucha) contain probiotics, the healthful bacteria that live in your gut and can help you reduce belly fat.
- Don’t Forget to Eat: Eating too little can also slow your metabolism and dampen your energy levels, while increasing the chance that you’ll get too hungry and chuck your meal plan entirely.
- Drink More Water: Hydration is important when you’re on a fitness plan, but drinking plenty of water has particular benefits for your midsection. It helps keep your stomach full and it helps flush out excess sodium to prevent belly bloating.
- Cut Down on Liquor: Alcohol can impair your body’s ability to digest, absorb, and store the valuable nutrients from the food you’re eating. Booze also stimulates your appetite and lowers your inhibitions, which can lead to overeating.
Keys to Six-Pack Nutrition
1. Meal frequency
While the theory that eating smaller, more frequent meals will “keep your metabolism fired up” is largely a myth, it’s still helpful to eat small meals when you’re trying to get shredded. That’s because eating these kinds of meals helps keep you from binging on huge amounts of food after not eating for hours. Multiple smaller meals also helps you deal with the mental challenge of getting a six-pack–at any given time of the day, you’ll know that your next meal is not far away. Make sure to keep your macros and caloric deficit on point, and try to eat foods that are filling and enjoyable. With the right plan for portions and timing, you can eat every two or three hours, stay full, and still drop fat around your abdomen.
2. Eat clean food
Everyone’s definition of “clean food” may be slightly different, but the key here is to eat things that are filling and tasty, provide the right nutrients (especially protein), and don’t come with a ton of calories. Examples are lean meats like chicken, fish, and turkey, green vegetables like kale and spinach, and complex carbs like whole wheat bread and sweet potatoes.
3. No alcohol
It can be tough to give up, but alcohol needs to be almost completely eliminated if you’re serious about getting a six-pack. It’s not that alcohol contains a lot of hidden fat, but how the drink impacts your metabolism. Because of its energy density, alcohol is the body’s preferred fuel source. When you drink, your body works to burn off the alcohol before anything else – including the stored fat around your stomach that you need to lose to show your abs!
Alcohol is also “empty calories” – a single craft beer can have over 200 calories, without any impact on how full you feel. Even worse, as the alcohol sets in, it affects your decision making, meaning you’re more likely to slip up and consume foods that aren’t good for you. A glass of wine or mixed drink here and there is okay, but don’t expect to indulge in booze all the time and still get a six pack.
4. Up your protein intake
There are two parts to achieving a six-pack: Losing enough fat to make your core muscles visible, and building those muscles sufficiently to make them show. Increasing your protein helps to accomplish both of these. Protein helps you drop fat by keeping you full with fewer calories, while providing your body with the fuel it needs to build muscle. The scientific community is divided about exactly how much protein you need; most sources recommend anywhere from 0.8 to 1.1 grams of protein per pound of bodyweight. Start with 0.8 grams per pound and see how you progress – you can always go up from there if necessary. If you have trouble hitting this number with meals alone, try using a protein powder like MET-Rx® Whey Isolate.
5. Add a metabolic booster
Your metabolism is the way your body digests and processes food for fuel. The more efficient your metabolism, the less likely it is that food will be stored as fat. While your metabolism is largely defined by factors out of your control like age, genetics, and gender, eating the proper foods and supplements can help.
One of the best ways to help boost your metabolism is through MET-Rx’s® THERMO-Fx Metabolic Booster. With key ingredients to support your metabolism like Green Tea Extract, caffeine, and L-Tyrosine, plus an anabolic blend of amino acids like L-Carnitine and L-Leucine, you’ll also enjoy better performance in the gym and maximized concentration and focus.
6. Stay hydrated
Believe it or not, drinking water has a number of benefits that help you get those six-pack abs you desire. Drinking water has actually been scientifically linked to burning more calories, meaning you’ll improve the rate at which you burn fat. Additionally, water helps keep you full so you don’t need to eat as much – the body often mistakes mild dehydration for hunger. Taking in plenty of H2O can even help you focus, as one of the primary symptoms of dehydration is fatigue.
Like most fitness accomplishments, losing enough fat around your midsection to obtain a six-pack is simple, but not easy. If you stay in the gym, stick to your diet, and give it enough time, you too can achieve the holy grail of physiques: a chiseled, defined six-pack.