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Diet Chart For abs

Last Updated: Apr 20, 2024

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Diet for abs is low fat content which usually includes small meals to be consumed within the interval of 2-3 hours in a day. The diet for abs suggests leaving the previous eating habits behind and to follow a new pattern of diet. Before adding some foods to the diet, certain food items need to be eliminated from the new diet. Sugar is the main reason for weight loss and it prevents the abs to build up. Sugar also comes in the hidden form such as milk, fruits, and cereals (even though they are healthy). Also, fast foods, alcohol and other unhealthy foods should also be eliminated. Food items to include in the diet for abs are: Protein is the best food for six pack abs while the usage of red meat should be kept low. Eggs and soybean are the main sources of protein. Eggs also contain amino acids which help to gain weight. Soy contains protein, antioxidants and fibres which is good for abs. Banana which is a good source of potassium is recommended for having good abs. Sweet potatoes also enhance the growth of abs. Dairy products, oats and green leafy vegetables should also be included in the diet for generating abs. The important fact to be remembered is that the diet should be enriched with carbohydrates, fats, fibres and proteins to make your abs good.

Diet Chart

Sunday
Breakfast (8:00-8:30AM)Egg Paratha (2) + Raita (1 cup)
Mid-Meal (11:00-11:30AM)Ripe Papaya (1 cup)
Lunch (2:00-2:30PM)Veg. Pulav (1 cup) + Rohu Fish(2pcs.) Curry (1 cup) + 1/4th Fresh LIme + 2 Roasted Papad
Evening (4:00-4:30PM)Sprouts (1 cup)
Dinner (8:00-8:30PM)Chapati (2) + Carrot n Beetroot Curry (1 cup)
Monday
Breakfast (8:00-8:30AM)Poach (2) + Soy milk (1 glass) + 5 Almonds + 4 Cashews + 3 Raisins
Mid-Meal (11:00-11:30AM)Cottage Cheese with Honey (1/2 cup)
Lunch (2:00-2:30PM)Chapati (3) + Fish (Katla) Curry (1 cup) + 1/4th Fresh Lime + Red Spinach Fried (1/3 cup)
Evening (4:00-4:30PM)Kidney Beans Salad (1 cup)
Dinner (8:00-8:30PM)Chapati (2) + Mix Veg. (1 cup)
Tuesday
Breakfast (8:00-8:30AM)French Omlette (2 eggs) + Soy Milk (1 glass) + 5 Almonds + 4 Cashews + 3 Raisins
Mid-Meal (11:00-11:30AM)2 Ripe Banana
Lunch (2:00-2:30PM)Chapati (3) + Fish (Tilapia) Curry (1 cup) + Malabar Spinach Curry (1/2 cup) + 1/4th Fresh Lime
Evening (4:00-4:30PM)Chickpeas Salad (1 cup)
Dinner (8:00-8:30PM)Chapati (2) + Bottle gourd Curry (1 cup)
Wednesday
Breakfast (8:00-8:30AM)Chapati (2) + Egg(2) Bhurji
Mid-Meal (11:00-11:30AM)Milk (1 glass)
Lunch (2:00-2:30PM)Veg. Pulav (1 cup) + Rohu Fish(2pcs.) Curry (1 cup) + 1/4th Fresh LIme + 2 Roasted Papad
Evening (4:00-4:30PM)Sprouts (1 cup)
Dinner (8:00-8:30PM)Chapati (2) + Carrot n Beetroot Curry (1 cup)
Thursday
Breakfast (8:00-8:30AM)Scrambled egg (2egg) + Stir fry Veggies with Mushrooms + Soy Milk (1 glass)
Mid-Meal (11:00-11:30AM)Ripe Papaya (1 cup)
Lunch (2:00-2:30PM)Chapati (3) + Fish (Katla) Curry (1 cup) + 1/4th Fresh Lime + Red Spinach Fried (1/3 cup)
Evening (4:00-4:30PM)Kidney Beans Salad (1 cup)
Dinner (8:00-8:30PM)Chapati (2) + Mix Veg. (1 cup)
Friday
Breakfast (8:00-8:30AM)French Pie (1) + Soy Milk (1 glass) + 5 Almonds + 4 Cashews + 3 Raisins
Mid-Meal (11:00-11:30AM)Cottage Cheese with Honey (1/2 cup)
Lunch (2:00-2:30PM)Chapati (3) + Fish (Tilapia) Curry (1 cup) + Malabar Spinach Curry (1/2 cup) + 1/4th Fresh Lime
Evening (4:00-4:30PM)Chickpeas Salad (1 cup)
Dinner (8:00-8:30PM)Chapati (2) + Bottle gourd Curry (1 cup)
Saturday
Breakfast (8:00-8:30AM)Milk n Cornflakes (1 cup) + 5 Almonds + 4 Cashews + 3 Raisins
Mid-Meal (11:00-11:30AM)2 Ripe Banana
Lunch (2:00-2:30PM)Chapati (3) + Chicken Curry (1 cup) + Cucumber n Carrot Salad (1 serve)
Evening (4:00-4:30PM)Fruit Salad (1 cup)
Dinner (8:00-8:30PM)Chicken Salad (1 cup)

Food Items To Limit

  1. Refined Grains : It's foods like white rice, white bread, and regular white pasta.
  2. Potato products like potato chips
  3. Red and processed meat
  4. Frosting
  5. Diet soda

Do's And Dont's

Do's:

  1. Keep ingredients simple and prepare meals in batches so you can assemble them easily each evening. Keep to organic or free-range if possible.
  2. Alternate proteins throughout the day: red meat, fish, chicken etc.
  3. Eat at the same time every day. Consistency is key. I ate breakfast at
  4. 30am and
  5. 30am, had lunch at 1pm, ate again at 4pm and 7pm, and had dinner at
  6. 30pm.
  7. Drink water. Lots of water. At least four litres a day.
  8. Sleep at least seven hours a night.
  9. Buy yourself some good digital scales and lots of food containers. Mine were 750ml and were the perfect size.

Don'ts:

  1. Stress. It produces a hormone called cortisol. This reduces testosterone levels, which makes it harder to gain muscle and can even reverse the gains you have made.
  2. Replace food with protein shakes. They will never give you the results you get from eating good, healthy meals.

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Food Items You Can Easily Consume

  1. Eat Plenty of Protein : A protein-rich breakfast can help keep your blood sugar steady, preventing those dips that can lead to snack binges later in the day. Eating breakfast isn’t “magic bullet” for losing weight, but it sets a healthy tone for the day.
  2. Less Carbs, More Fat : To keep your blood sugar levels at steady, healthy levels, stick with carbs that also contain fiber, like fruits, vegetables, grains, nuts, and other foods that are broken down more slowly.
  3. Get Your Fiber : High-fiber foods keep you fuller with fewer calories, keep your digestive system working at its best, and helps maintain healthy blood sugar levels.
  4. Eat More Yogurt : Yogurt (and other fermented foods like kombucha) contain probiotics, the healthful bacteria that live in your gut and can help you reduce belly fat.
  5. Don’t Forget to Eat : Eating too little can also slow your metabolism and dampen your energy levels, while increasing the chance that you’ll get too hungry and chuck your meal plan entirely.
  6. Drink More Water : Hydration is important when you’re on a fitness plan, but drinking plenty of water has particular benefits for your midsection. It helps keep your stomach full and it helps flush out excess sodium to prevent belly bloating.
  7. Cut Down on Liquor : Alcohol can impair your body’s ability to digest, absorb, and store the valuable nutrients from the food you’re eating. Booze also stimulates your appetite and lowers your inhibitions, which can lead to overeating.

References

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Written ByDrx Hina FirdousPhD (Pharmacology) Pursuing, M.Pharma (Pharmacology), B.Pharma - Certificate in Nutrition and Child CarePharmacology
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Reviewed ByDt. Triveni KovvadaDiploma In Diet & NutritionDietitian/Nutritionist

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