Nutrition Plan to Develop Abs
In the world of fitness, six-pack abs are the ultimate marker of a chiseled physique. But getting abdominal definition isn't just about what happens in the gym---it's also about what happens in the kitchen. Without the right nutrition plan to eliminate stomach fat, no amount of crunches or oblique twists will yield visible abs. Whether your goal is a toned tummy or rippling six-pack, following the proper diet is key.
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Protein
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Developing your abs involves losing body fat while preserving muscle---and nothing helps this process more than protein. According to Vince DelMonte, personal trainer and author of "No-Nonsense 6 Pack," protein does more than help you build a muscular midsection: It also keeps you feeling full longer than carbohydrates do, and it is the least likely of all macro-nutrients to end up stored as body fat. To benefit from protein, center your diet on lean sources such as tuna, skinless chicken breast, low-fat cottage cheese, egg whites and reduced-fat milk.
Carbohydrates
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Carbohydrates are the body's primary source of energy, but when it comes to developing your abs, certain sources are better than others. Refined carbohydrates---particularly white flour and sugar---tend to be low in nutrients but high in calories, contributing to fat gain and making you more prone to overeating. To lose enough body fat to reveal your abs, stick with minimally-processed complex carbohydrates: oatmeal, brown rice, whole-wheat bread and whole-grain cereal. Fruit and vegetables are also healthy sources of carbohydrates to include in your nutrition plan. Avoid canned fruit packed in sugary syrup, and be wary of vegetables cooked with high-calorie sauces or marinades.
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Fats
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Although fat is the most calorie-dense macro-nutrient, it also keeps you feeling full longer than carbohydrates or protein do, so you're less likely to succumb to diet-defeating cravings. To lose body fat and reveal your abs, compose 20 to 30 percent of each meal with "healthy" monounsaturated and polyunsaturated fats: olive oil, almonds, flax seed oil, fish oil and avocado.
Sodium
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Salt is infamous for causing your body to retain "subcutaneous fluid"---an effect better known as water retention. Even if you reach a low enough body fat level to see your abs, too much sodium can cause bloating, hiding your muscle definition and defeating your progress. Limit your consumption of high-sodium foods such as chips, canned foods, popcorn, fast food and salty seasonings. Instead of adding table salt to your food, certified trainer Herve Duchemin recommends using garlic, hot sauce, pepper and flavorful spices.
Water
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No abdominal-defining nutrition plan would be complete without water--and lots of it. Water keeps you hydrated, flushing waste out of your system and ensuring all body functions run smoothly---including your metabolism, so you can efficiently burn fat. It also helps rid your body of excess sodium so your abs won't stay hidden under a bloated layer of tissue. Eight glasses of water a day is the standard recommendation, but when you're developing abs, aim for a gallon. Equip yourself with a water bottle and sip all day long.
Meal Timing
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How often you eat is also an integral part of developing your abs. Rather than sticking with the standard three meals a day, split up your food consumption into five or six micro-meals. Frequent eating keeps your hunger at bay, and it also lets your body burn energy more efficiently. By eating several smaller meals, you won't be storing fat from the excess calories in a super-size meal. The result is reduced body fat and greater abdominal definition.
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References
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- Photo Credit CDN2Buck: Flickr.com
