Foods To Eat And Foods To Avoid For Perfect Abs

Foods To Eat And Foods To Avoid For Perfect Abs

It is essential to switch up your diet if you are looking to get a six-pack. No matter if you are a bodybuilder, or you just want to have a wonderful body. Some foods can keep you full between meals, enhance fat burning and boost metabolism. In the meantime, other foods can add extra calories and sugar and increase your risk of weight gain and excess body fat. This is a reason why you should make the perfect balance of foods and workout. In this way, you will be sure that your body mass will be perfect with the right food choices. Read here what you can consume and what you should avoid.

Foods To Eat And Foods To Avoid For Perfect Abs
Foods To Eat And Foods To Avoid For Perfect Abs

How to eat for defined abs:

You may be surprised, but your kitchen is the good start for building your abs. It is very important to fill your diet with high – protein items, healthy fats, whole grains, veggies and fruits. These foods are high in antioxidants and micronutrients, and they are low in calories. Also, they can support the weight loss and increase the fat burning. They supply healthy fats, protein and fiber and all of them play a role in improving body consumption.

It is very important to focus on the overall fat loss rather than the spot reduction, which is involving targeting a specific area of your body, such as your belly, for fat burning or weight loss. The spot reduction is generally ineffective, despite the popularity of this technique in the fitness industry. Also, you should remember that this diet is not the only factor when it comes to getting more defined abs. When you get regular physical activity, then you will burn calories, but you will tone your muscles as well. The key to making a six-pack is changing your diet, so read what you can consume and what you cannot.

Foods to eat:


You are constantly making exercises to get the abs from your dreams. But, you should choose right foods, so they can help you to get your abs quicker. Here are mentioned some of the best foods to eat if you are on ab – building diet.

Fruits and vegetables: Fruits and vegetables are very nutrient – dense. This means that they are low in calories, but high in fiber, antioxidants and an assortment of minerals and vitamins. Also, they can boost the weight loss and fat burning, which makes them a must – have for any ab – building diet. In a review of 10 studies in which people were eating at least 4 servings of vegetables on a daily basis, it was associated with a lower risk of weight gain and reduced waist circumference in women.

In another study in which were participating 26,340 people it was shown that eating more fruits and vegetables is linked to lower body weight, and it has less overall body fat, while more fruit intake is tied to less belly fat.

Tea: Green tea can help in the fat burning and weight loss. This is possible due to the presence of catechins, such as EGCG (epigallocatechin gallate), which is a compound shown to increase the number of calories burned throughout the day. Also, black tea is rich in flavonoid compounds, which can stimulate the weight loss. You can use oolong tea, white tea and herbal varieties, because they are also beneficial for your health.

Legumes: Legumes are a family of plants which includes peanuts, peas, beans and lentils. They are typically a source of essential nutrients, like zinc, magnesium, copper, iron, B vitamins, fiber and protein. When you eat more protein, then you will reduce the belly fat and improve your body composition. Also, the increased fiber intake is associated with decreased belly fat and weight loss.

Fatty fish: Fatty fish like sardines, tuna, mackerel and salmon are rich in Omega – 3 fatty acids, and they play an important role in the weight control, inflammation, brain function and heart health. When you eat fish, then it will drop your belly fat, and it can reduce the risk factor for heart disease, such as high triglyceride levels. Also, fish is high in protein, which can promote abdominal toning.

It is said that higher protein intake can be associated with less belly fat, and it can help to increase the weight loss and reduce appetite. In one study done with 2,874 adults, it was found that people who regularly ate fatty fish were having less belly fat and lower triglyceride levels. Also, eating lean fish is tied to lower waist circumference and triglyceride levels in women.

Nuts and seeds: They are providing a perfect balance of healthy fats, protein and fiber and all of them are incredibly beneficial for getting abs. In one 6 – week study in which was participating, 48 people who were eating 1.5 ounces of almonds per day have significant reduction in the belly fat. In another study in which were participating, 26 people was shown that eating 35 grams of chia flour on daily basis for 12 weeks decreased the body weight and waist circumference. Brazil nuts, pecans, almonds, walnuts and pistachios are great nuts to incorporate into your diet, alongside seeds like hemp, pumpkin, flax and chia.

Whole grains:If you want to make abs, then whole grains, like quinoa, buckwheat, barley and oats can be a great addition to your diet. They are high in fiber that can enhance blood sugar levels, digestion and weight loss. Also, they are rich in vitamins, minerals and antioxidants.

In some studies it is found that eating whole grains can help to reduce the appetite, and it can influence your body’s energy use and both factors can affect body composition. In one small 12 – week study done on 50 people, it was found that swapping refined wheat bread for whole – grain wheat bread led to significant reduction in the belly fat.

Foods to avoid:

You should eat healthy ab – building foods in your diet, but you should avoid some of them, because they can harm your waistline or the overall health. Here are mentioned some foods that you need to avoid from your ab – building diet.

Sugar – sweetened drinks: Sugary drinks, like juice, sport drinks and soda can increase the body fat and stall progress on getting abs. These drinks are high in calories, and they are packed with sugar. In some studies, it is shown that drinking sugar – sweetened beverages is linked to a higher risk of belly fat and weight gain. Also, in one study of 31 people, it was found that drinking sugar – sweetened beverages for 10 weeks can reduce both metabolism and fat burning compared to people that were not drinking them.

Refined grains: Refined grains, like pasta, bread and white rice, have been stripped of many nutrients during processing to extend shelf life and improve texture. Refined grains are typically lower in fiber and several key vitamins and minerals compared to the whole – grain counterparts. In some studies, it is shown that swapping refined grains for whole grains can help to support the weight loss and decrease the body fat. In one study done with 2, 834 people, it was found that eating more whole grains is associated with less belly fat, while refined grains can increase the belly fat.

Sugary snacks: You should keep sugary snacks at minimum, such as candies, cakes and cookies if you want to increase the ab definition and reduce the belly fat. Many of the sugary snacks are high in calories, as well as added sugar in the form of fructose. Fructose can increase hunger and appetite more than regular sugar, and this can potentially lead to weight gain. In one study, it was shown that adolescents who consumed the highest amount of fructose per day tended to have more belly fat and approximately 2.6 kg more fat mass than those who consumed the lowest amounts.

Alcohol: When you drink alcohol in moderate amounts, then it can take part of your ab – building diet. But, excessive drinking can harm your waistline and health. In one study in which were participating 8,600 people it was found that greater alcohol intake is tied to larger waist circumference. In another study done with 11,289 people, it was shown that people who drank more alcohol during each outing were having more chances of having excess belly fat compared to people who consumed less than 2 drinks per occasion.

Fried foods: Fried foods, like mozzarella sticks, chicken strips and French fries, are high in calories and trans fats. Trans fats are produced via hydrogenation. This is a process which allows oil to remain solid at room temperature. Trans fats are linked to higher risk of heart disease, but animal studies have shown that they can contribute to weight gain and increased body fat.


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