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Flat Abs - What Diet Should You Follow?

Written and reviewed by
Dt. Pramila B 88% (2160 ratings)
M.Sc - Dietitics / Nutrition
Dietitian/Nutritionist, Bangalore  •  6 years experience
Flat Abs - What Diet Should You Follow?

Getting your abs to pop by hitting infinite number of crunches or sit ups is not going to work. Those washboard abs rely more on your diet than just exercise alone. Granted, exercises will firm up your Abdominis Rectus (muscles at the center of the abdomen) and oblique muscles, but they cannot make them prominent. In order to make your abdominal muscles seem nicely carved out, you need to get your body fat percentage down. This means creating a calorie deficit by modulating your diet so that the calorie output is more than the input.

Here are some diet tips for your abs:

  1. Stay away from simple carbs: Avoid eating simple carbohydrates; they cause your blood sugar to spike and signal your body to store that extra energy as fat. So consume them in limited amounts after your workouts to fuel your depleted cells, because it is then that the simple carbohydrates are converted into muscle glycogen instead of fat. Take a cue and throw those cookies your grand mom gave you for Christmas!
  2. Eat a lot of proteinIdeally you should be consuming protein equivalent to your body weight. So the goal is to consume 0.8 g of protein per kg of your bodyweight. A layman’s example would be that if you are 60 kg, you should be consuming 48 g of protein daily. Protein increases your metabolic rate, prevents loss of lean muscle and promotes satiety.
  3. Don’t give up on fats: Contrary to popular belief, fat is actually good for a fat loss plan. Include foods that provide your body with healthy Omega 3 and Omega 6 fatty acids. Good fats also help your body absorb Vitamin A, E and D. You should, however, not consume fats in excess; keep the servings small and only once per day.
  4. Make ‘complex carbohydrates’ a permanent fixture in your diet: Include complex carbohydrates such as brown rice and oats in your diet in small amounts. These carbs provide a steady stream of energy without spiking your blood sugar levels.

In case you have a concern or query you can always consult an expert & get answers to your questions!


 

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