Getting a six pack isn’t attained just by hitting the gym and keeping up with your crunches and other ab exercises. What you eat also plays a great role, because if you are not feeding yourself well, you might never achieve the six-pack that you desire. Reducing body fat is key to letting all your hard work show. Settle for a diet that involves calorie control, strategic fat intake and a higher-than-average protein consumption.
1. Omega-3 fatty acids
Often times, people tend to classify fats to be generally bad, which is not actually true. Saturated and trans fats are the bad ones, and it is advised that you stay off them or keep them to a minimum. Monounsaturated fats are the healthy ones and are recommended for a healthy living. You can get foods rich in omega-3 fatty acids in cold-water fish like mackerel and salmon, coconut oil, olive oil, nuts, seeds and avocados. This will help to keep your calories in check and also reduce the risk of heart disease.
2. Eat fiber-rich carbs
Although carbohydrates can spike the blood sugar level and increase fat, there are healthy carbs to opt for to get the most out of them. Opt for fiber-rich carbs like fresh vegetables, fruits, and whole grains and avoid refined carbs like sugared treats, bread, pasta, and bagels to avoid getting a bloated stomach. Fiber-rich carbs benefit you in such a way that you don’t have to eat too much, as they help to curb hunger and reduce satiety, and even some of them require chewing, which will make you take a longer to finish eating.
3. Avoid sodium
Sodium pulls in water, so it is important that you try to eat sodium-rich foods in low quantities. Reduce your intake of salty foods and also processed foods from stores, as they are usually preserved with salt.
4. Consume more proteins
To build up your abdominal muscles, you will need a lot of protein. Protein helps to build bones, muscles, cartilage, skin and blood, and studies shows that diets with higher amounts of proteins helps people to lose more weight and fat. In addition, protein helps you to maintain muscle mass even while you lose fat. Examples of rich sources of protein include: skinless chicken and turkey breast, whey protein, tofu, lentils, egg whites, flank steak, white fish and shellfish.
Even as you settle for these healthy meal ideas, you should also watch your portion sizes. Eat lesser quantities; you can use smaller plates to eat your food to make it much easier. Don’t eat till you feel bloated or until you can’t ingest anything anymore. Also ensure that you drink a lot of water to help keep you hydrated and flush toxins out of your body.
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