How to eat to sculpt your ABS
If you want to have a six-pack, you need to start watching your diet.
1) Reduce your calorie intake
I am not saying you should eat less though! You will continue eating tons of food but I want you to replace 2/3 of your carbohydrates with vegetables. They actually are carbs too, but since they contain lots of water and fibre, they are very low in calories which is exactly what you need in order to keep your metabolism high and lose weight. There are starchy vegetables that you should eat only moderately since they are high carb: carrots, beets, potatoes, sweet potatoes and corn. Almost all the others are low calorie veggies and you can eat as much as you want. Think of the high volume of lettuce or spinach in a salad bowl. Even if you top it with meat, avocado and nuts, your dish will still be low calorie because the big chunk is just leaves.
2) Stock up in protein
Protein is composed of amino acids that help build muscles. Research suggests that you eat about 20-30 grams of protein with every meal. This is the best way to build muscle and lose fat, thus get those abs out. Good sources of protein are: eggs, chicken or turkey breast, tuna, salmon, low fat greek yoghurt, tofu, beans and nuts. If you feel you cannot get enough protein into your menu, protein powder may be a low calorie solution. Have it immediately after your workout and don’t exaggerate: one scoop is usually 30 grams of protein. If you have more, your body won’t be able to absorb it and will deposit as fat.
3) Go for the good fat
Fat is what makes food yummy so we should definitely eat it but let’s be picky: we want to eat the delicious ones that are also good for us. My absolute favourite fat sources are avocado (I guess I eat half every day), cheese (I don’t think I could live without cheese), extra virgin olive oil (I use it to steam onions or in my salad dressing) and nuts (I love raw almonds and cashew nuts). I definitely have them every day and you can too. Stay away from fried foods, ready meals and creamy desserts. If you crave sweets you can eat two dried apricots with a couple of walnuts or cashews. Try it, it almost always works for me.
4) Drink lots of liquids
Drinking water is essential for our body to operate since it is composed of an average of 60% water and needs to stay hydrated to properly operate. But consuming lots of liquids also curbs hunger, this is why lots of dieticians tell their clients to drink two glasses of water before every meal. Water is also very important for your six-pack because when you don’t drink enough, your body starts retaining water. I want you to drink 2 litres of water in winter and 3 litres in summer. Personally I always have a water bottle with me when I work out and I sip a little after every set. Make sure you always have a water bottle in your bag, car and on your desk. If you infuse your water with cucumber, raspberries, ginger, peppermint or lime, your water will taste even better.
I wrote down a sample menu for you to understand the four rules better. Enjoy!
celine bags celine outlet BREAKFAST:
4 egg whites
2 egg yolks
1 cup chopped broccoli
1/2 cup sliced mushroom
red chilli flakes
120 gr chicken breast
1/2 cup brown rice
mixed green salad (as much as you want)
celine outlet SNACK:
10 raw almonds
1 cup blueberries (or one apple or orange)
5 table spoons low-fat greek yoghurt
120 gr baked salmon
grilled vegetables (as many as you want)