Jackie Tay asked:




If you are looking for information on ‘washboard abs diet’, then you must have known the fact that your nutritional intake is as important as workouts when building your six pack abs. Let me congratulate you, you are on the right track.

No matter how hard you are exercising for your abs, you won’t be able to achieve your desired results if you are not taking in the necessary nutrients. So, finding the proper diet for yourself will help in getting your six pack abs fast.

Here are some tips that may help you:

1. Eat 5 – 6 small meals throughout the day. By doing this, you will increase your body rate of metabolism. You can have some fruits and salads at 9 in the morning, then a chicken breast sandwich at noon, and a slice of whole meal bread at 3pm and so on…

2. Take note that your small meals must include foods that provide healthy fats, complex carbohydrates and lean protein for your body.

You need protein to develop and build muscle. Once you add muscle to your body, you will increase your metabolism and in the meantime burn off calories from your body. You may eat things like chicken breast, turkey breast, fish and egg whites to obtain lean protein for your body.

As for complex carbohydrates, you may obtain it from bread, brown rice, potatoes, yams, vegetables and fruits.

To start building your six pack abs, you should change your eating habits and adopt the tips that I mentioned above.

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Shannon Clark asked:




If you’re on the hunt to get a flat stomach, you must start using some smart six pack abs diet tips that are going to deliver you results. There are so many diets out there available today that it can get very difficult to determine which ones will get you the results you’re looking for.

Unless you’re using the right six pack abs diet tips however, the chances that you do experience top level results will be slim because diet plays such a vital role in seeing that definition you’re looking for.

Here are some of the top six pack abs diet tips that you must know if you want to see success.

Always Put Protein First

The first thing you should be doing is making sure you always put protein first. Protein is the primary macronutrient that will spare your lean muscle mass, so it’s vital on a six pack abs diet.

Aim to get at least one gram per pound of bodyweight, if not more.

Don’t Fear Vegetables

Second, try and eat as many vegetables as you can. While it may seem like you’re stuffing yourself full of food in doing so, they are so low in calories that they will barely count towards your daily calorie intake and they will prevent you from snacking on other calorie dense foods.

Just watch the sauces you are putting on the vegetables as if they are too high in calories, you’re going to have some problems.

Be Sure To Hydrate With Water

Dehydration is one of the leading causes of overeating because we begin to mistake thirst for hunger. Before each and every meal or snack you have, aim to drink one full glass of water first.

If you’re still hungry after that, go ahead and have some healthy food, but in many cases, you’ll find this really kills your appetite.

Add Small Amounts of Healthy Fat

Finally, if you want to really do best on your six pack abs diet, you shouldn’t completely eliminate fats. Small amounts of healthy fats will actually help kill hunger and keep cravings down. They are also important for energy as well as many other functions in the body.

Aim to have 5-7 grams with each meal for best results.

So keep these points in mind as you go about your six pack abs diet. If you really want to see success, this is one thing you must get right.

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T Hunt asked:




Abs diet recipes have something of a reputation for being dull. Ever gone to a restaurant and ordered the “diet plate”, only to have your waiter bring you a plate of Jello and cottage cheese?

The hardest part of defining abs is finding them. In order to see your abs, you must lose the body fat. After your fat is gone, you still have to build up muscle tissue, and that requires protein.

A low fat, high protein diet doesn’t need to be boring, though.

Here are a few fun, easy recipes to help you get started.

Tofu

Tofu is very high in protein and is great for building lean muscle. It is very common in Asian cuisine and is becoming popular in Western cooking because it can be a versatile, low-fat replacement for meat or dairy in many dishes. It can be found in the produce section of most grocery stores.

Tofu Strawberry Banana Shake

INGREDIENTS:
1 block silken or soft tofu
1 frozen banana
1 cup crushed pineapple (with juice)
1/2 cup skim milk or soy milk
4 strawberries

PREPARATION:
1. Drain the tofu and cut it into chunks.
2. Chop the banana and remove the strawberry stems.
3. Mix all ingredients in blender or food processor.

Time to Prepare: 5 minutes
Makes 1 serving

Tip: Add protein powder for an extra boost.

Lentils

Lentils (both red and brown) are also a protein powerhouse. The following recipe looks so complicated, you’ll impress your dinner date. But don’t let the long ingredients list fool you – it’s so simple that you can make it even if you have no cooking experience. Add the spices to your taste to make it mild or spicy.

Indian Curried Red Lentil Soup
(Taken from Vegetarian Times, March 2004)

1 cup red lentils (rinsed)
4 1/2 cups nonfat vegetable stock
2 Tbs. nonfat plain yogurt
1 tsp. curry powder
1 tsp. grated fresh ginger (or powdered)
1/2 tsp. ground cumin
1/2 tsp. cayenne
1/2 tsp. onion powder

Possible garnishes may be:
* Shredded coconut
* Dried peanuts
* Cilantro
* Diced red pepper
* Chutney
* Raisins

1. Put lentils and vegetable stock in a large
saucepan, and bring to a boil over medium-high
heat.
2. Reduce heat to medium, and
cook for about 20 minutes, or until lentils
are tender.
3. Reduce heat to very low.
4. Put 2 cups lentils and yogurt into
blender, and puree until smooth.
5. Recombine with soup in pan, and stir in seasonings.
6. Heat and serve, garnishing each portion as desired.

Time to Prepare: 30 minutes
Makes 6 servings

There are many places on the Web where you can find free, simple recipes to lower your fat and build your muscle.

If you’re bored of the same old thing, try Japanese cooking – it is typically low in fat and high in vitamins and protein. Also, even if you’re not a vegetarian, check out some vegetarian recipes. Vegetarian cuisine has virtually no fat and a lot of health benefits.

Remember, abs diet recipes don’t have to be dull and bland. Get creative with your cooking. Your abs and your taste buds will both thank you.

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Terry Mitchells asked:




Dreaming of your very own six pack abs? Honestly, you don’t have to dream of it because we all have six pack abs. Yes you heard it right! Each of us already have them… the only problem why we usually don’t see them is because of the fats wrapped over them. That is why in our quest to actually reveal our abs, most men and women head off to the gym and start doing numerous ab exercises.

But of course, there are some factors to consider before signing yourself into a gym. Let’s talk about the most known word when six pack abs is concern – diet.

Not just a simple diet per se, but a healthy one. Some people associated this word to hunger and starvation, which is a very wrong misconception. Having yourself on a diet mode doesn’t mean you must starve to death to achieve your goal of burning those ugly fats around your belly!

Actually what we really mean when we say we are on a diet is that we regulate our selection of healthy food and drink. This is the ultimate step if you really want to keep up with your goal of attaining that six pack abs.

In making your diet list, always remember that food rich in protein must be present. It is important in building your muscle tissues and makes your body burn more calories than carbohydrates and fats. It is also essential in preventing you from raiding your kitchen because you will have the feeling of fullness most of the time.

Don’t be afraid to include dietary fats because as often said, eating fat will increase your calories fast… but as long as you level it to 20-30%, it can be one of the best things to get six pack abs fast.

Here’s the pitch: in your diet plan, you can still have carbohydrates, but just around the post workout period. This is the time when your body is going to need it because your muscles will surely suck them up, but the tendency of turning them into body fats is less.

Keeping in line with your proper diet will surely make that hidden six pack abs visible for you to see and others to admire.

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Alex Vos asked:




When it comes to getting a flat stomach, six pack abs, and having low body fat then you will need to know the secrets of the flat abs diet. In order to get a flat stomach you need to lower your percent body fat and that is where the flat abs diet comes into play. The premise of this diet is very simple, in order to reduce your weight/body fat you must create a caloric deficit in you meaning that, all other things remaining equal you must either burn more calories through exercise or consume less calories in you diet. There are a lot of ways to do this but we are going to do it in a way that is safe and sustainable. The 3 ways we are going to do this is by eating clean, smart fasting, and drinking zero calorie drinks.

The first thing that you want to do is begin to eat 5-6 small meals a day. This alone will increase your metabolism and will reduce your cravings to overeat or snack on junk food. During these 6 meals you want each of them to include a protein and a vegetable. Carbohydrates should not be eaten after 5 pm is a good rule to follow. Stay away from anything fried, fast foods, ice cream, white carbohydrates. The idea is to eat healthy food that is nutrient dense and not to consume a ton of wasted calories that do not provided any nutritional value such as pizza and the foods listed above. So the first step is to get hip on nutrition

If you remember our goal is to create a caloric deficit in our diet in order to get that flat stomach. On overlooked and greatly misunderstood way to do this is fasting. Fasting is something that receives almost no attention in the weight loss community. I believe the reason for this is that there is no money to be made in telling people how to safely fast. The food companies loss since you are not eating their food and the magic pill diet pills lose too. I suggest that you fast for a 24 hour period once every two weeks. I fast from Sunday at 3pm to Monday at 3pm. Learn about fasting and start to do some research on it you will be surprised at what you find. It’s a cheap and effective way to create a caloric deficit and lose weight and get a flat stomach.

The easiest change that you can begin to make to your diet is to only drink zero calorie drinks. If you are drinking calories this will make your flat stomach goals harder, cut out all the soft drinks and juices from your diet, they are empty calories any way. Start to drink more water; most Americans do not drink enough water. Start replacing the soda for water when you go out to eat will also save you money; this is the best of both worlds.

That in a nut shell is the basics for the flat abs diet. Two out of the three ways even save you money. This is a diet that contains no hype and most importantly it works. Please take this information and put it to use in your own life.

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John Davenport asked:




In order to get a flat stomach and six pack abs, you have to watch your diet very carefully. What you put in your mouth determines the amount of belly fat you will have and therefore your chances of having the six pack abs you desire. Most people believe that exercise plays the dominant role in determining whether you will have a flat stomach or not, but it’s simply not true. Exercise is important, but without sticking to a correct flat stomach diet, you will never succeed.

Here are 10 Great 6 pack abs diet foods which you should have in your fridge and pantry

1. Vegetables — Veggies provide a lot of vitamins and are a must have ingredient in any diet. I particularly like zucchinis, lettuce, peppers, carrots, and my ultimate favorite: tomatoes.

2. Cottage cheese — cottage cheese is a lean cheese and contains a great deal of protein. It’s also possible to chop some walnuts into it, and along with some raisins or a teaspoon of honey, it’s delicious and healthy.

3. Whole eggs — Egg whites are one of the top sources of high quality protein in nature. Most people throw away the yolks and that’s a shame because they are highly nutritious despite containing cholesterol. I often make myself a triple omelette with three egg whites and one yolk. This way I get a ton of protein and have a tasty ommelette with little cholesterol.

4. Whole wheat and whole grain pasta — These pastas contain a great deal of protein and provide and excellent source of calories.

5. Whole rice — I never ever eat white rice because it’s full of empty calories. But whole rice is an excellent source of nutrients.

6. Lean meat — Chicken, turkey, ostrich, buffalo and other lean meats and fowl can be used in many delicious dishes and sandwiches, provide a lot of protein, iron and other nutrients. Make sure to include them in your diet.

7. Fish Oil — Fish oil is a necessary part of any healthy abs diet. You can get fish oil in tuna, salmon, and other fish.

8. Walnuts and almonds — These nuts contain a lot of healthy fats and other nutrients.

9. Green teas — green tea contain a lot of antioxidants (which slow the aging process).

10. Raw honey — A little honey can turn even the most bland dishes into a delicacy. It’s a natural sugar and has many positive qualities. Don’t overdo it, but a little honey will not harm your flat belly diet.

Incorporate these 10 flat stomach and 6 pack abs diet foods into your menu and you will see your energy levels increase, your belly fat decrease, and your overall health improve.

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Graham Scarisbrick asked:




Look if we want to achieve six pack abs then we have to eat the correct food right. I am going to share with you what foods are good for us and what foods are bad and why we need to stick to our six pack abs diet.

Firstly let me explain how the body works regarding body fat.

The #1 mistake people make is counting calories, your body needs calories to function and when it is starved of calories then it stores what calories it does get in the form of fat. So do not starve your body of calories.

Ok now I have got that one of my chest here are the best foods to eat in your six pack abs diet:

#1- Try to eat lots of small meals throughout the day rather than 2 or 3 big meals, this way your body will be getting enough regular fuel to keep it functioning properly and will not leave you feeling bloated and your stomach will not be getting stretched so over time your stomach and fat will begin to shrink and you will soon see them six pack abs.

#2- Try to include as much protein as you can in your meals, your body needs protein to help it build up muscle, ie fish, milk, cheese, roast beef, roast chicken these are all high in protein.As a practical, rough guide, protein should make up about 25 percent of the food on your plate, but may vary depending on individual requirements.

#3- Eat as much natural foods as possible, ie nuts, fruit, beans, vegetables etc.These are nutrient rich foods and include many nutrients, fibre, potassium, iron, vitamin A, vitamin C.

#4- Try to eat grains, these are a great source of energy and if you can try to eat whole grain which are made from whole wheat flour rather than white flour.

#5- Watch what you drink, if you are drinking anything other than water, plain tea, or plain coffee, you are venturing into the high-calorie zone. Even fruit juices are as full of sugar and calories as any soft drink.

Here is an example of a good daily diet plan:

1. BREAKFAST: (within about one hour of waking)

3 weetabix – with half a pint of semi-skim milk no sugar sprinkled on cereal

1 glass fresh orange juice

Tea or Coffee -no sugar and skim milk only

SNACK:

Tuna-salad sandwich (half tin tuna- water packed) with brown bread – 2 slices & no butter or margarine & only one level teaspoon of half-fat mayonnaise.

1 Banana

LUNCH:

Rice and Peas (boiled rice)

Tea or Coffee (no sugar and skim milk)

Try using flavoured rice so its not so bland

SNACK:

Vegetable Puree ( homemade, includes preferred vegetables )

Diet pop/soda or cordial (no added sugar brand)

SUPPER:

150 grams grilled chicken breast

1 large baked potato

large helping of mixed vegetables

SNACK:

Whole fruit (apple, orange or pear)

Non-fat yogurt

TOTAL CALORIES FOR DAY = 1825 approx.

TOTAL FAT FOR DAY = 22 grams approx.

Now remember this is a great six pack abs diet but to achieve them six pack abs then you will also have to be willing to do some exercise.

If you follow these guidelines and stick to the six pack abs diet i know you can achieve them six pack abs.

So good luck.

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Todd Scott asked:




I’m sure you’ve read articles and stories about people losing tons of weight on some crazy diet.

be it..

low carb
low fat
high protein
the hollywood miracle juice
atkins
south beach
weigh-t watchers

it’s supposed to be easy..

it’s supposed to be fast..

and it’s supposed to be permanent…

It sounds good on the surface… and many of them tell you either not to exercise or only include 1 or 2 short sentences in the entire program about exercise.

The reason?

Exercise can affect your weight on the scale.

And if exercise affects the amount of ‘Weight’ you lose on the scale, it affects the company’s bottom line.

See, if you’re exercising, your body needs more nutrients, your muscles become more compact, dense, tight, and toned, they hold more water (which is a good thing), and even though you lose more fat, you won’t lose as much

“Weight on the scale.”

Fat loss from diets are basically a mirage.

Because when you’re on a diet alone, most of these things severely restrict your calorie intake, you lose water, you lose muscle, and you lose some fat.

Basically, when you’re done, your body is incapable of burning as many calories as it was able to burn before you went on the diet.

But you weigh less, and that’s all that matters, right?

Well, if you want to

look good in clothes have lose hanging skin soft pudgy muscles that aren’t toned if you want less energy… and when you look in the mirror if you want to feel and look like a fat rolly poley

If you want be a fat skinny person that just weighs less, then yeah..

that’s all that matters..

On the other hand, if…

you really want a body you can feel good about you really want to look great in both clothes and butt naked if you want a tight sexy toned body, if only to get a little ego boost by the opposite sex checking you out if you want more energy if you want to truly feel good

…Then the scale doesn’t matter.

So let me ask you, do you want to lose 15 pounds on the scale and still look and feel horrible?

Or do you want to lose 10 pounds of fat, and look and feel like a million bucks?

I think I know the answer here.

So the scam boils down to knowing what you really want, most people think if they ‘weigh’ less, they’ll look and feel a lot better.

So they buy a diet program.

When the results are in, it makes them feel even worse, because they don’t look like they thought they would.

Then they begin the search again, for the next die-t… and that’s what these companies want, because they can pump out “new” diet after new ‘diet’ and keep taking your money…

In the end, instead of ending up just fat, you end up fat and
broke.

Diet alone=

Lose weight on the scale mainly from water & muscle loss
Look like hell
Feel even worse

Nutrition + Training (resistance and/or cardio)=

Lose weight on the scale

Lose Actual Measurable Fat

Look Fantastic

Feel Incredible

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Harold McDaniels asked:




If you want to buff up your abs, here are a few exercise workouts to help bring shape to your body:

1. Regular crunches
Simply lay flat on the floor and bring your knees up. Put both hands behind your head to support your neck, and use your abs to raise yourself up to 45 degrees. Slowly lower yourself and repeat.

2. Long arm crunches
This is similar to your regular crunches, except you extend your arms above your head instead of supporting your neck.

3. Vertical crunches
Lay flat on your back. Lift both your feet straight up into the air and cross them. Apply some pressure on your abs to bring your belly up in the air, effectively ‘pulling’ your legs to your body.

4. Air pedaling
Lay flat on your back, put your hands to the back of your neck with the elbows pointed forward and bring your knees up to your abs. Extend the left foot outwards, and pull the right one inwards with a circular motion. Simultaneously point your right elbow to the left of your body. Repeat as if you are pedaling a bicycle.

5. Ball crunches
Sit on an exercise ball with your feet flat on the floor and slowly lean back until your torso and thighs are parallel with the level of the floor. Slowly raise your abdomen up to 45 degrees, and then slowly lower yourself until you are parallel to the floor.

6. The captain’s chair
Find a surface for you to hold your weight up with your feet dangling. While dangling, bring your knees up to your abdomen. You will look like you are sitting on the air while doing this.

7. The Plank Exercise
Lay face down on the floor. Push yourself off the floor, resting your elbows and raised toes. Tilt your pelvis inwards, and you pull downward with your abs to prevent your butt from sticking out. Hold for twenty to sixty seconds and repeat for three to five times.

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Victor Anicama asked:




The average person doesn’t possess the patience required to maintain a great set of abs. They lack the discipline and determination needed to achieve their goal. Many people go on “quick fix” fad diets in an effort to reduce their midsection. These fad diets are usually highly effective, and do as they’re supposed to do.

The problems begin the minute you go back to old eating habits. Going back to old eating habits results in a rebound effect. This rebound happens every time you diet, then go off of the diet.

Each time you rebound, you gain more and more. The only way to permanently maintain quality abdominal muscles is to get serious and actually change your lifestyle. Motivate yourself! Diets don’t work . . . lifestyle changes are what work.

There are no quick fixes. You can get a skin fold or liposuction, but they also are only temporary fixes. The fat will replenish itself eventually. Even then, you still have to change the way you live, as far as eating and maintaining good health are concerned.

You don’t really have to eat healthy or make special arrangements to wake up at 4:00am to train . . . and don’t waste time counting meal calories, or using a crazy point system. That’s no way to live. You don’t have to make drastic lifestyle changes. It can be something as simple as switching from soda to juice. It’s easy!

Remember, the true secret to obtaining great abs is mainly in the diet. You can have the best abs in the world, but if fat covers the underlying abdominal muscles, they’ll never have visibility.

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