“Abdominals are made in the kitchen,
not in the gym”
You can do thousands of reps of abdominal work every week, but if your don’t eat properly, you can forget about getting a great set of 6-pack abs because it will be covered by a fat layer. So for your abs to be visible, you have to strip the fat off by eating a good, healthy balance diet.
Nutrition tips:
Eat a Wide Variety Of Foods
Current dietary guidelines recommend eating a “wide variety of foods” in appropriate quantities to provide your body with the necessary nutrients and food constituents to achieve dietary adequacy and a healthy body weight. Variety in the diet helps you get all the vitamins and other nutrients you need.
Decrease Your Overall Energy Intake
Eat about 15-20% below your calorie maintenance level. A reduction in calories of 500 to 1,000 kcal/day will help achieve a weight loss of 1-2 pounds (approx. 0.5 to 1 kg) per week.
Eat Smaller, More Frequent Meals
Eat 5-6 small meals instead of 2-3 big ones. Eating smaller, more frequent meals helps stabilize blood sugar and helps control your appetite and hunger pangs.
Don’t Skip Meals
Skipping meals leads to low blood sugar. This can cause sudden hunger pangs which can cause bingeing and/or food cravings, which generally leads to unhealthy food choices.
Eat High Quality Protein
Protein should be derived from plant sources and lean sources of animal protein. As a macronutrient, protein helps curb your appetite, which may help you lose weight.
Keep Total Fats Low and Saturated Fats Low
Aim for 20% of your total calories from fat. Include good fat” like flax oil, fish fat, nuts & seeds, etc is better than a no fat diet. Essential fatty acids actually assist the fat burning process.
Choose Complex Carbohydrates
Complex carbohydrates from different vegetables, fruits, and whole grains are good sources of vitamins, minerals, and fiber. Avoid refined, simple carbohydrates that contain white flour or white sugar.
Increase Soluble Fiber
A diet rich in soluble fiber, including oat bran, legumes, barley, and most fruits and vegetables, may aid in weight management by promoting satiety at lower levels of calorie and fat intake. Increase your fiber intake slowly over the course of one month and drink plenty of water to keep food moving through your system as quickly as possible and to decrease gas and bloating.
Drink Plenty of Water (Fluids)
Beverages with little or no calories, caffeine or sodium, are best. Remember sodas, and even juices, can have a high-energy content. Avoid carbonated drinks as they slow down stomach emptying and cause bloating.
Summary:
Make sure your healthy eating plan is one that:
- Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and dairy products.
- Includes lean meats, poultry, fish, bean, eggs and nuts.
- Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
- Provides adequate fluid intake
Recommended Resource:
Fat Loss Revealed - Free Evaluation
