Best Diet for 6 Pack Abs

Many men think about achieving that 6 pack abs look that they always wanted. If you decided to give it a try, besides specific workouts you need to follow a diet high in proteins.

Five dietary rules

Here are the rules for achieving fast success in sculpting ripped 6 pack abs:

• Rule 1 Eat like the main meal the morning, a moderate sized meal in the afternoon and just a small snack in the evening.
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• Rule 2 Drink 3 to 4 liters of water a day and consume six small meals in order to maintain your blood-sugar levels steady.
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• Rule 3 You have to get at least 150 g of protein in diet each day from fish, lean red meat, turkey, chicken, eggs, tofu, and milk. To digest the proteins your body uses 20 to 30 percent more energy than for carbohydrates.
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• Rule 4 Eat a small meal at every three hours in order to keep your body’s capacity for calorie burning.
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• Rule 5 Don’t eat anything after 11pm.

What foods are benefic

• Five daily portions of vegetables and fruits.
• Lentils, beans, brown rice, oats, , quinoa, rye breads, and whole meal.
• Fish and plain meats.
• Nuts, seeds and dried fruit for snacking.
• Grapefruit, oranges, limes, lemons, and tangerines.
• Greens such as kale, broccoli, green beans, spinach, and cabbage.
• Healthy fats from seeds, nuts, and oily fish.
• A breakfast high in carbs content every morning.
• Protein shakes before and after training.
• Green tea.
• Habanera, Jalapeño, and Cayenne peppers.

What foods to avoid

• Avoid sauces and use instead sesame oil, extra-virgin olive oil, wine vinegars, and lemon juice to flavor your food.
• Avoid alcoholic beverages, especially wine and beer.
• Carbs in the evening.
• Deep-fried meals.
• Chocolate, sweets, crisps, and jam.
• Bread, rice, and white pasta.
• Soft drinks and fast foods.

Diet

Getting the 6 pack abs is going to depend predominately on following the right diet. You need to carefully watch every food intake throughout the day. Here are some considerations about the key factors for a 6 pack abs diet:

Calories

Your calorie intake is of paramount importance. When you start a fat loss diet it is recommended to consume 13 calories per pound of body weight. However, when you progress in your program you will have to bring your calorie intake down to only 9-10 calories per pound in order to keep burning fat fast. Lower the body fat level become, harder you’ll need to push your body to keep burning fat and achieve the 6 pack abs you are after.

Protein

Protein in your diet is another key factor in achieving a flat and sculpted belly. Protein intake needs to be high when striving to achieve the six pack abs look. Proteins can boost your metabolism to burn more fat stored in your body while preventing lean muscle mass loss that usually happens when you follow a low calorie diet.

Protein also has an important role in your workout. For an average person the recommended protein daily intake is 1 g of protein per 1 kg of body weight. The protein needs of your body depend on the level of physical activity performed. Proteins also provide the building blocks for your muscles. You can get your daily protein intake from white meat such as chicken and turkey, from eggs, fish, and milk.

Vegetarian sources of high quality proteins are soya, beans and sprouts. Another good way to supplement your protein intake is by having protein shakes from whey protein powder. It is easier to occasionally drink protein shakes than eating proteins six times a day.

For those men who want to achieve six pack abs it is necessary to consume fiber and protein with every meal. Lean protein is essential for building, repairing and preserving your muscle. More muscle you build, the higher is your metabolism rate. Proteins are also needed for producing important enzymes and hormones in your body. And the great advantage of consuming proteins is that they do not spike your blood sugar level. When your blood sugar is steady your body can burn more fat.

When your body is breaking down proteins, it is causing 20 percent more thermal effect than when burning fat or carbs. That means that when you consume protein up to 20 percent of the calories are used for processing the proteins and that help boosting your metabolic rate.

SOURCE

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