There is no miraculous way of obtaining six pack abs. Exercise is imperative, but diet plan also has about 80 percent of the contribution in body building.
Your abs exist within that layer of extra fat in your body.
To get six-pack abs, it is essential that you should follow a healthy diet that is rich in nutrient content, low in calorie, carbohydrates and fats content as well as contain a surplus amount of protein.
Proper nutrition makes it easier and faster for you to achieve your fitness target.
Many boys spend endless hours in the gym in the dream of getting an ideal body, but they fail to do so because they don’t follow a proper diet plan that can drive them to the way of obtaining abs.
The toughest task you need to do is sculpt your abs, as abs are the region where fat accumulate first and get removed first.
Above all, if you keep accruing fat by eating unsuitable foods, then it will become very difficult for you to get rid of that fat. That is why you should limit your fat and carb intake and opt for healthy eating habits.
There are foods that you can include in your daily meals that will act as great substitutes for unhealthy foods and even satisfy your taste buds:
Oats can be very beneficial for your health. Oats are low calorie and high fiber foods. The protein content of oats is also high, supplying adequate protein to your body. Oats help regulate the sugar level in your body.
Limiting the sugar intake is an absolute must for healthy sculpted abdominal muscles. It is even good food for lowering the bad cholesterol level.
The best case for choosing oatmeal is high fiber content. Fibers take time to get digested. So when you eat this meal, your hunger will get suppressed, and you will feel full all the time.
Thus, you will be less prone to eat again and again. It will be beneficial for your body.
#2 Boiled Eggs
Boiled eggs can give a kick start to your mornings if you eat them in breakfast meals. Eating the white part of the egg can give you fantastic results. Boiled egg can help in gaining muscle mass.
Eggs are one of the most absolute and resourceful foods available for body builders. Eggs play a valuable role in giving a healthy diet to bodybuilders.
Eggs are a great source of protein that is very helpful in the muscle mass building process, as without protein, your muscles won’t grow and without any doubt eggs are a healthy source of protein.
You can get an abundance of protein from them. Above all, it is easy and quick to prepare boiled eggs.
You needn’t have to dedicate much of your time and effort in cooking your healthy breakfast. Yes, to make your breakfast tastier, you can sprinkle salt and black pepper on boiled eggs. No need to sacrifice your taste habits!
Start your day with one full glass of milk and see the benefits yourself. In case you don’t like the taste of milk, you can add the flavor powder or syrup for taste.
Using sugar-free products as additions is a must. For instance, whey protein has a good amount of protein content that will help you in building lean muscle mass.
Chicken is an excellent source of obtaining lean proteins. It is right food for the muscle growth. Chicken breast can make your undergrowth muscle mass grow in a much positive manner.
Meat is always excellent food for body builders and if you are on a six pack abs mission, don’t forget to include chicken in your regular diet.
Fitness experts always recommend this muscle building food. It will be better if you choose lunch time for eating chicken as you can fully utilize the food to generate energy for your body and thus you can do your abs training without any difficulty.
Chicken has slow digesting protein; so you eat preferably during the start of the day.
Make sure you don’t add lots of spices. It means adding healthy additives to a food item but in unhealthy quantity.
When you are searching sources to obtain lean proteins, how can you forget about fish?
Fish is the healthiest source of lean proteins. And there are varieties of fishes available in the market so you won’t feel bored with the same taste.
Plus there are variations of techniques for cooking fish. You can opt for different cooking styles.
One great thing about fishes is, you obtain good quality fats that are so essential for your body.
There is a proportional amount of proteins, carbs, fats, fiber content in the fish. It is totally a win-win deal if you include fish in your diet. You are free to eat fish during breakfast, lunch or dinner.
Nuts can be a great companion of yours during snacks time hunger. When your stomach drones for some quick meals, you can satisfy your hunger with quick nuts.
Nuts are the perfect combination of protein, fat, and fiber. They provide your body with the right amount of energy. Nuts are highly portable so you can carry them anywhere and anytime.
Most of the time it happens that you aren’t able to concentrate on the workout because of hunger, at that time, you can satisfy your hunger with nuts. Nuts like peanuts and almonds are considered well healthy for building muscle mass and ultimately abs.
Know more about nuts: Top 20 Healthiest Nuts Health Benefits And Facts
#7 Protein shakes
Protein shakes gives evince of primary energy. One or more kinds of protein shake should be part of your six pack diet program. When you drink one glass of protein shake before your workout, you will feel energetic throughout your workout session.
Protein shakes contain proteins and carbohydrates which your body requires. You can utilize the nutrients of protein shakes for the optimal growth of your muscles.
Research says that protein shakes prevent the excess muscle breakdown, improves the ability of your body to process, jacks up protein synthesis, up regulates creatine transportation, instantly refills muscle energy stores and help in increasing blood flow to your muscles.
Many kinds of protein shakes are available in the market. You shouldn’t choose protein shake that just tastes good; you should opt for a protein shake that contains high nutritional value. Whey protein and casein protein shakes are a great choice.
#8 Cottage cheese
The specialty of casein is that when you consume it, it will raise the amino acid level of your blood and thus you can stay energetic for a long time.
Cottage cheese is also an excellent source of live cultures that are good bacteria that ease you in the breaking down and absorption of all the nutrients you require to become bigger and stronger.
Just like other regular cheese, cottage cheese also tastes well. All you need is to replace your commercial cheese with the healthier version of cheese i.e. cottage cheese.
Chickpeas strive to provide oodles of carbohydrates to your body. They are exuberant foods present in the litany of six pack abs diet. Chickpeas can be a fantastic replacement of rice which doesn’t provide any energy to your body.
Chickpeas are an excellent source of dietary fiber. Additionally, you can obtain proteins, vitamins, sodium, potassium, magnesium and iron from this food.
You can get direct energy from this food that later you can utilize into work. You can consume chickpeas either boiled or spouted.
#10 Lean Beef
Hitherto lean meat is top in the litany to bodybuilders to gain muscle mass. Lean meat will give direct protein to your body. The lean beef is the healthiest kind of meat that you can buy regarding fat content.
Yes, you can obtain protein without getting any fat that you will get from other food articles. This meat is also an incredible source of iron, vitamin, and Coenzyme. It can add amazing taste to your six pack abs diet, plus it will help you a lot in sprawling your muscle mass.
Meat is also a good source of saturated fat that can support healthy testosterone levels, and monounsaturated fat that is very good for heart heath. Plus, researchers say that this meat can also lower stress and anxiety level.
Lentils will prove to be very beneficial for building muscles mass. It is a secret weapon of many bodybuilders. It contains dietary fibers that support slow digestion.
Hence, after eating lentils, you will feel less hungry, avoiding binge eating as a result.
Along with building muscle mass, salmon can improve your heart health also. In case you are reluctant towards fish, then salmon can be best alternative for you in the perspective of obtaining direct protein.
It is possible to cook salmon incredibly tasty with oil, sauces and spices, but it will be better if you prefer simple boiled or roasted version of salmon.
Simple food makes you vivacious and thus you can actively participate in your workout schedule. In short case, it can be said that salmon is thoroughly doused with essential nutrients.
#13 Fermented dairy products
These products can boost up muscle gaining capacity of your body. Fermented dairy products have kefir that has different nutritional advantages as compared to regular milk. These products are also an excellent source of good bacteria.
These bacteria are healthy bacteria will facilitate in keeping your digestive system running at best condition. Those bacteria help in breaking down of food and absorb an utmost quantity of calories and nutrients from your meals.
Thus, you can grab maximum amount of benefit from the food that you eat.
Soy products are radical foods that can change your personality to a great extent.
These products contain almost no fat so firstly they can help you in losing weight and after that, they provide enough energy to your body that you can utilize in your workout.
For vegetarian folks, soy products can be an excellent source of protein. You can obtain direct protein from soy foods.
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