Monday, March 19, 2018

Six-Pack-Ab Diet Foods

Food controls about 70% of weight loss. The abs are hidden by the fat on top and the muscles that make up the six-pack are what lies beneath. 

Exercise alone cannot perform this task; a proper diet is equally important. Therefore, six-pack abs are made in the kitchen.

To obtain six pack abs, it is critical to follow a strict diet routine followed by tough workout sessions. The nutrients needed for building six pack abs are: Proteins, carbohydrates, fats, vitamins, and minerals.

20 Six-Pack Diet Foods

  1. Black Beans: An advanced fat-burning, muscle-building machine. Beans are a great source of protein that includes fiber to ensure your blood sugar doesn’t spike and will give you energy to build muscle. One cup of black beans has 12 grams of protein and 9 grams of fiber; they’re also rich in folate, a B vitamin that promotes muscle growth, and copper, which strengthens tendons. Consuming four weekly servings of beans accelerates weight loss.

  2. Broccoli: A low-calorie food that’s packed with fibre, which will fill you up and help you to lose weight, according to research from the US Department of Health & Human Services.
    ** Cheddar (bake with Broccoli for added flavor) is a good source of conjugated linoleic acid (CLA), which helps you to lose weight and build muscle, a Swedish study found.

  3. Cauliflower: Cauliflower is good for getting six pack abs as it has five grams of carbohydrates, 1.9 grams of protein, 2 grams of dietary fibers. The primary advantage associated with cauliflower is that it holds zero grams of cholesterol. Include cauliflower in your lunch plan as it helps burn extra fat and provide you with carbohydrates and protein that are needed to build six pack abs.

  4. Chicken: There are numerous sources of protein available, ranging from beans and veggies to fish and beef, chicken is by far one of the most popular sources

  5. Eggs: Research has revealed simply eating eggs for breakfast could be the best way to kick-start a weight loss regime. The health benefit of eating eggs has also been extended to older people. The best diet for older people is one rich in protein, with stroke prevention and increased muscle strength among the benefits.

  6. Fruit: Apples contain antioxidant polyphenols, which help to prevent your body from storing fat, according to a German study.
    Blueberries can help to inhibit the formation of new fat cells by altering lipid metabolism, according to research from the Texas Woman’s University.
    Oranges contain high levels of vitamin C, which can help to reduce levels of stress hormones in the blood.

  7. Green Tea: Contains molecules called catechins, which have thermogenic properties and improve metabolism, a study published in the Chinese Journal Of Integrative Medicine found.

  8. Mushrooms: Mushrooms are also excellent vegetarian food supplements to get six pack abs. You can include mushroom in your lunch or dinner. But don’t eat a mushroom if you are allergic to it, as this can cause serious health problem and prevent you from getting six pack abs.

  9. Oatmeal: Well, this food stuff is well known worldwide, it doesn’t need any special introduction. Oatmeal is rich in fiber content that is equally important to build six pack abs as much protein is needed.
    You can eat plain oatmeal in the morning, or can mix it with fruits or vegetables. Whatever way you like, you can cook and enjoy this delicious dish.

  10. Olive oil: Try to cook all of your foods in olive oil, as olive oil is highly healthy and protein rich at the same time. So it is better if you consume foodstuff cooked in olive oil.
    You can also sprint a little bit of olive oil on your salad to improvise its taste. Olive oil is also a healthy fat rich substance, so it is better if you include it in your daily diet plan as an important food article.

  11. Protein shake: It is the most important thing; you should add to your diet plan to get six pack abs. You can make this shake by mixing up all protein rich fruits, vegetables, and pulses.
    Have at least one glass of protein shake each day. Whey protein is an excellent choice.

  12. Quinoa: It is one of the world’s healthiest foods. You can include Quinoa in your breakfast or snacks also to carve six pack abs on your body. Quinoa is an excellent source of protein, carbohydrates, and fibers which is very crucial when one is thinking to build six pack abs. Cook Quinoa much like you would prepare rice. Cover it with water or vegetable broth and simmer it over medium heat until soft, about 15 minutes.

  13. Salad: Don’t ever forget to eat salad in your night meal. Include all the green leafy vegetable and protein as well as fat rich sprouts in this salad, you can also enhance the taste of the salad by sprinting some extra spices or any sauce of your personal choice.

  14. Salmon: A great source of magnesium, which helps to control cortisol levels, according to the Capital Region Medical Center in the US.

  15. Spinach : Low in fat and even lower in cholesterol, spinach is high in niacin and zinc, as well as protein, fiber, vitamins A, C, E, K, and loaded with good things for every part of your body. Abundant flavonoids in spinach act as antioxidants to keep cholesterol from oxidizing and protect your body from free radicals, particularly in the colon.
    The folate in spinach is good for your healthy cardiovascular system, and magnesium helps lower high blood pressure. Studies also have shown that spinach helps maintain your vigorous brain function, memory and mental clarity.

  16. Sweet Potatoes: Digested slowly and keep you feeling fuller and energized longer. Sweet potatoes are loaded with fiber, nutrients and can help you burn fat. The magic ingredient here are carotenoids, antioxidants which stabilize blood-sugar levels and lower insulin resistance, which prevents calories from being converted into fat. And their high vitamin profile (including A, C and B6) give you more energy to burn at the gym.

  17. Tart Cherries (dried, frozen, or canned): A study at the University of Michigan found that rats fed tart cherries showed a 9 percent belly fat reduction over rats fed a standard diet. Moreover, researchers noted that the cherries alter the expression of fat genes

  18. Turkey: Skinless turkey is low in fat and is a source of iron, zinc, potassium and phosphorus. Regular turkey consumption can help lower cholesterol levels. The meat is low-GI and can help keep insulin levels stable.

  19. Tuna: Good taste while balancing calories since it’s low in fat content and rich in proteins and nutrients. Antioxidants from the tuna meat fight cancer cells. Studies have shown that regular consumption of tuna helps in eliminating the risk of breast and kidney cancer.

  20. Yogurt (low-fat Greek): Another great slimming food, yogurt contains probiotics, a form of “healthy” bacteria that promotes digestion and relieves gas and bloating. Yogurt is also rich in calcium, which is thought to improve your body’s ability to break down fat. Skip sugary blends and stick to plain, low-fat Greek yogurt instead. Bonus: it’s loaded with protein, making it the ideal post-workout snack.

Healthy Diet Resources: