Are you looking to turn your belly fat into abs? Are you searching the ways to build up six-pack? Today we are going to look at how to diet for abs. Maybe the first thing that often comes to mind is WORKOUT! But the fact is changing your diet is as important as working out. So today we are going to understand the principles of how to diet for abs.
You need to implement a new eating style in your life. You might need to make a lot of sacrifices as you need to jump out from your comfort eating zone.
A lot of people think it’s scary when they hear about diet. Actually diet just simply means eat healthier and a better portions. A healthy and clean diet is the most important step to lose your fat and start to build up your abs.
Carbohydrates Diet Plan
If we want to build abs, are carbs restricted? No! We need a certain amount of good carbohydrates. Fruits vegetables and whole grains are the sources of good carbs. When we are planning diet to build abs, it is ideal to have at least 45% but not over 65% of calories from carbohydrates.
Carbohydrates ——> glucose ——> glycogen (store in muscle/liver)
From the path above, we can see that when we take in carbohydrates, they will eventually break down into glucose. Glucose will be used as a source of energy. Unused glucose is converted to glycogen to be stored in liver. On the other hand, if blood glucose levels drop, body converts glycogen back to glucose.
From the conversion path above we did not see carbohydrates breakdown into fat. So many people misunderstood that it is okay to eat more carbs because they do not contain a lot of fat. However, the fact is excessive of glycogen will be stored as fat.
Hence, try to incorporate the servings of fruits, vegetables and whole grains into our daily meal in order to consume a sufficient amount of good carbohydrates.
How much water should you drink in a day?
Try to drink more than 8 cups of water a day. When should I drink water? Not until when you are feeling thirsty but you should set a reminder to drink often in a day especially you are planning to build abs.
Why it is so important to keep yourself hydrated? You can’t build muscle cells effectively with glycogen without sufficient of water based on the Journal Physiology of Sport and Exercise. Hence, water plays an important role for the conversion of protein.
In addition, drink plenty of water will wash away sodium in our body. Many people may misunderstood that water will “swell” them up. The fact is when water wash away the sodium, it will actually “shrunken” our body.
How about if I drink fizzy soda instead? The soothing soda will cool us down under a hot sun or even after we finished working out. Wait! Please read the nutrition facts behind a can or a bottle before you even think of drinking it. These sodas contain high sugar level and calories. With these extra calories intake, you definitely build fat but not abs.
On the other hand, you can make a fruit infused water instead which may boosts metabolism.
The High Protein Diet
Our muscles are mainly protein. High protein diet helps to build up muscle mass. Meanwhile, if we lose weight and eat high protein food at the same time, protein will help to reduce muscles loss in our body. Make sure we eat a lot of protein especially we are working out to build abs.
For an individual who wants to build muscles, a common suggestion is 2.2 grams of protein per kg of body weight.
Let’s say your body weight is 60 kilograms, then you should take in 132 grams of protein per day in common.
The examples of high protein foods are meat, eggs, seafood, dairy products and nuts etc.
Last but not the least, not only take in protein before workout but also after workout. In this way, protein helps to repair and rebuild muscle tissues.
Eat More Fiber
According to some researchers, 35 grams of fiber a day is optimal. What is a fiber? Fiber is the chewy and indigestible part from vegetables, whole grain and fruits etc.
Soluble fiber acts like a sponge absorbs everything in our digestive system. Nevertheless, fiber enables us to stay full for a longer time.
According to one study, individual with increase of 10 grams of soluble fiber consumed daily without making any other changes on diet or exercise, lost 3.7% of belly fat over 5 years.
Abs Diet Sample Menu
Breakfast—– biggest , snacks——light , lunch——moderate , snacks——light , Dinner——small , supper——NO .
Breakfast : 2 pieces of chicken breast (boneless and skinless), a cup of coffee,milk, 1 whole egg, 1 cup of oatmeal, 1 avocado, 1 tablespoon of coconut oil. (Choose 3 or 4 items for each day)
Snacks : banana or strawberries
Lunch : sweet potatoes, 2 pieces of chicken breast (skinless and boneless) / 2 pieces of lean pork, 1 whole egg and salad (apple cider vinegar dressing).
Snacks : a cup of green tea, almonds and walnuts
Dinner : Barbecue or grill salmon steak,1 whole egg and salad (apple cider vinegar dressing).
Workout is necessary
Although a planned diet may boost our metabolism and burn fat. However, a diet is necessary to combine with workout in order to build up our abs. We will discuss on working out to build abs in a post later. Please feel free to leave a comment below to share any tips on abs diet that are not mentioned above.
Diet For Abs – e-article