OK, I’m going to give you the bottom line right up front: There’s no way you can build sexy, strong abswithout a healthy abs diet plan. Plain and simple.
By “healthy abs diet,” I don’t mean ridiculous starvation, using the so-called liquid “flat abs diet,” or the fad abs diet online you see all over the internet. And I certainly don’t mean resigning yourself to eating boring, bland food.
Quite the contrary — I mean enjoying delicious, healthy foods. If you don’t believe healthy, low-fat abs diet recipes can be wildly delicious, you’ve never eaten at an Indian restaurant!
While many of these abs diet recipes below will help lose your belly fat and build stronger, toner abs. Know everyone’s body is different…
If you are serious about losing belly fat, definitely check out Burn the Fat, Feed the Muscle.
This fat loss guide will show you exactly what foods you should eat, and not eat for your specific body type ( e.g. Are you more of an endomorph, ectomorph, or mesomorph?). You will also learn how to better determine your own ideal carbs, protein, and fat ratio.
Which will all help you lose belly fat and get sculpted abs quicker. As you’ll not only lose weight, but lose actual body fat.
You will discover many other excellent tips to burning fat and getting in shape as well. Find out more here.
Here are a few basic abs diet recipes for a toned, lean abdominal core in a nutshell…
Avoid Fast Food
You should avoid fast-food burgers and fries at all costs. If you must eat fast food as part of your abs diet plan, opt for fresh sandwiches with lots of veggies on whole-grain bread or wraps, or bean burritos with salsa instead of dairy.
Reduce or Eliminate Red Meat
If you want to enjoy it occasionally in your abs diet plan, opt for organic or sources from your local small farms. They taste worlds better, are produced in a humane and sanitary manner, and aren’t loaded with hidden hormones and antibiotics that do insane things to your body.
Get Plenty of Lean Protein as Part of Your Flat Abs Diet Plan
Eat lean, high-quality protein with every meal as part of a sound abs diet plan. It speeds up your metabolism and helps you lose fat. How?
- It takes more energy to digest protein compared to carbs and fats, which means more calories burned (Yes, you actually burn fat by eating protein!)!
- By eating protein, you won’t feel hungry all the time. That’s because protein curbs your appetite leaving you feeling more “satisfied” and fuller for a longer period than carbs and fats would.
- Combined with exercise, protein builds lean muscle tissue. Which makes it easier to burn fat, because the more muscle you have, the easier it is to burn fat!
Chicken and fish are leaner than red meat. Again, opt for organic or poultry sources from your local small farms. Limit your fish intake to no more than once per week to lower your ingestion of mercury, which can cause neurological impairment such as Alzheimer’s disease.
There are hundreds of ways to cook beans: chili, Cajun dishes, lentil soup–the list goes on and on.
Try vegetarian chicken, burgers, sausage and bacon. They’ve come a long way, and many of today’s products could fool the staunchest of carnivores!
Don’t Skip Breakfast
Breakfast is the most important meal of the day and for good reason. Eating breakfast sets the tone for the rest of the day, and is a staple of your abs diet plan!
Not eating breakfast leaves your blood sugar unstable and causes you to overeat because you were so hungry from not eating anything in the morning. By the time mid-morning and mid-afternoon rolls around, you’ll eat anything! And, you end up making bad food choices. So always eat a breakfast high in fiber and protein, and your abs will thank you for it!
Eat Your Fruits and Veggies!
A smart, balanced abs diet plan includes eating at least five servings of fruits and vegetables every day–eight servings is optimum. You’ll enjoy more nutrients–and less cooking–if you eat them fresh. Add fruit and vegetable juices to your meals and snacks to increase your servings. Fruit satisfies the sweet tooth.
Fat’s Biggest Enemy, and Your Best Friend
Who could this be? It’s fiber!
There are two forms of fiber–soluble and insoluble. Soluble fiber dissolves quickly in water and looks like gel. It’s found in fruits, oats, barley, and beans amongst others.
Insoluble fiber is found in cereal and whole grains, as well as fruits and vegetables. Why is fiber important to you in regards to losing fat?
- Controls your appetite: While insoluble fiber does not dissolve in water. Fiber, in general, absorbs a lot of fluid on its way down through your digestive track. Which takes up room, making you feel “full” and curbing your appetite.
- Moderates your insulin: Soluble fiber forms a protective coat in your stomach lining, controlling how much sugar gets into your bloodstream. Which reduces the insulin released by the pancreas. Since insulin promotes the storage of fat. The less you have of it, the better off your waistline will be.
- Lowers your estrogen: Fiber decreases your body’s estrogen level–a fat storing hormone. Too much estrogen gives you a softer and undefined body, which explains why women have more body fat than men. But, even men carry a certain amount of estrogen. Fiber helps to filter it out. Which increases your testosterone to estrogen ratio, and results in an increase of lean muscle tissue, faster metabolism, and fat loss.
Fiber is not only important in regards to fat loss. But, it’s just plain healthy for you! The best part is it’s inexpensive and readily available through foods. So, include fiber in your abs diet plan today, and start enjoying the many benefits it brings!
Don’t Eliminate Carbohydrates from Your Abs Diet Plan!
You can reduce them, but don’t eliminate them from your abs diet plan. Your body needs carbs to survive.
Carbohydrates are one of three primary nutrients, besides protein and fats. Carbs are metabolized into blood glucose, which every single cell of the body uses as a primary energy source. Glucose is the brain’s onlysource of fuel!
But if carbs are eaten excessively, namely the nutrient-deficient products that line grocery store shelves, the body converts the excess glucose into extra fat. Rather, you need whole-grain carbs. Ditch the bagels and white bread for whole-grain wraps, seven-grain crackers and hearty multi-grain breads.
Eat a Low-Fat, but Not a No-Fat Diet
Eat more good fats by getting more omega 3’s in your abs diet plan from oily fish such as wild salmon. Choose wild instead of farm-raised salmon, which is filled with toxins. Other great sources of Omega 3’s includes:
- pumpkin seeds
- flax seeds
- fish oil
- range-fed chicken eggs
- grass-fed beef
- even ostrich meat!
Eat, and Eat Often!
As strange as it may sound, to lose belly fat. You need to eat. Instead, of starving yourself!
Because, whether you’re sitting down watching TV, talking on the phone, or sleeping. Your body is constantly using up energy, and when you don’t replace it. Your body’s first natural reaction is to hold onto body fat in order to conserve energy, so it can keep you alive!
Don’t make the mistake of not eating or skipping meals in an attempt to lose weight or fat because by not eating over an extended period. You cause your body to hold onto fat, not lose it. You may think you’re losing it. But you’re only losing water weight.
Not to mention, as a result of starving yourself the entire day. You’ll get so hungry, you’ll eat any and everything! So again, you end up making bad food choices.
Also, you’ll lose muscle tissue by starving yourself or skipping meals. Which means a slower metabolism and less calories burned!
Instead, “trick” your body’s metabolism by eating small meals spread throughout the day containing quality protein along with a good ratio of carbohydrates, some good fats, and lots of veggies. This will speed up your metabolism and replenish energy stores to burn fat, instead of holding onto them!
Reduce or Eliminate Dairy Products
Dairy products are nothing but fat. Besides, calves were designed to digest cow’s milk–not the human body. If you do continue eating dairy, opt for low-fat varieties, gourmet cheeses, faux products developed for the lactose-intolerant and vegans, and those produced organically or by small local farmers.
Drastically Reduce or Eliminate Junk Food
But if you’ve been craving potato chips for three weeks and you can’t get them out of your head. By all means, enjoy a fulfilling but reasonable portion alongside your veggie burger! Satisfying our cravings within reason prevents the mind games that instigate uncontrolled all-out eating frenzies.
Avoid High-Fructose Corn Syrup
Be a label reader. It’s everywhere! High-fructose corn syrup is engineered to contain 80 percent fructose and 20 percent glucose–almost twice the fructose of normal sugar. Natural fruit is 50-50, but fiber slows down the body’s fructose absorption rate.
But the fructose in high-fructose corn is absorbed very quickly. It’s metabolized in the liver, unlike glucose, which is metabolized in all cells. This excess leads to obesity.
Reduce or Eliminate Alcohol
If you drink, limit yourself to two drinks per week. Alcohol inhibits fat burning–while the liver is busy metabolizing alcohol, it puts fat metabolism on hold. Beer contains the most calories, then wine, then mixed drinks.
Drink Lots of Water
Drink at least eight glasses of water every day–16 is optimum. Drinking eight glasses of water daily is necessary for basic hydration (more than 75 percent of Americans are chronically dehydrated).
Water flushes away excess fat and moves nutrients to every nook and cranny of your body. Water also removes toxins from your body, and the less toxins you have in your body, particularly in your stomach. The flatter your stomach will become!
Eliminate sugar-loaded soda, and reduce diet soda. Opt for more water instead! You and your abs will appreciate it. 🙂
Slow down and Enjoy Your Food
Let me say that again–s l o w d o w n! This is more important than all the other abs diet recipe tips! Sit down and be with your food. Don’t drive, don’t watch TV, and don’t have a meeting. Savor every bite, and chew it thoroughly–50 times.
This allows your brain, stomach, taste buds and soul to register the nourishment of one of life’s most basic necessities and pleasures. This, in turn, prevents overeating.
Finally, stop eating when your stomach is full–don’t stuff yourself. Being full is not the same as being stuffed. The adult stomach comfortably holds approximately one quart of food and beverage–in other words, what would fit in your cupped hands.
Your Abs Diet Plan Includes Getting More Sleep
Along with making changes to what you eat. It’s important to make other lifestyle changes as well, such as getting more sleep every night. You burn fat during sleep. So, it doesn’t get easier than that!
But, many people don’t get enough sleep and studies show people who lack sleep hold onto more body fat. Studies also show a link between obesity and a lack of sleep.
The amount of sleep needed depends on you. The older we get, the more sleep we need, but research shows people require seven to nine hours of sleep a night.
If you have trouble sleeping taking magnesium supplements thirty minutes to an hour before bedtime can help and don’t be surprised if you start getting weird dreams. 😉 Look for organic forms such as orotate or glycinate. The inorganic forms like magnesium oxide are worthless.
Also, if you can’t get seven to nine hours of sleep each night then make it up by taking a power nap! A twenty-minute nap sometime during the day can do wonders for you.
It’s no wonder why some large corporations have made naps mandatory. As they know, a well-rested employee is a productive one. Therefore increasing their bottom line!
The Bottom Line on Creating a Successful Abs Diet Plan?
It’s not about how much you eat, but what you eat. It’s also about controlling your appetite, and being able to control your appetite…
If your abs diet plan looks like this:
- quality lean protein with every meal
- whole grains
- good fats
- good carbs
- drink lots of water
- smaller meals spread throughout the day
- adequate sleep each night
Then you combine these abs diet recipes with strength and interval training, and the best abs exercises to strengthen your ab muscles. You’ll get a sexy, toned stomach! 🙂
But, if your abs diet plan goes something like this:
- processed foods
- fast foods
- fried foods
- sugary foods
- bad fats
- bad carbs
- excessive drinking
- lack of sleep
You then combine these abs diet recipes with strength and interval training, and the best ab exercises to sculpt your ab muscles. You will still get a flabby, fat stomach! 🙁
Because that’s what it comes down to–80% what you eat and 20% everything else!