Learn the basics about
eating a clean diet to enable your exercise program to transform your stomach
region into a washboard like six pack
Is a Special Diet Really Needed to Achieve Six Pack Abs?
Proper nutrition is not only important but 100% essential to
achieving six pack abs,
That is if you want six pack abs in this
lifetime! A six pack abs diet could be 100% of your six pack quest
if you don't want to exercise. Of course the best way to
achieve six pack abs is to have an exercise program to accelerate
the amount of calories you burn while you maintain your six pack abs
diet.
While you can achieve six pack abdominals without exercise, you
can also achieve them with a lot of exercise and little change in
diet. If you decide this route, you must be either extremely
lean or not want to get a six pack in the next few years.
By
far, the very best way to achieve six pack abs is to follow a
proper, full body exercise program along with a balanced, healthy,
low calorie six pack abs diet.
What Kind of Foods are in a Six Pack Abs Diet?
A six pack abs diet first and foremost must be clean. The
diet will be based off of lean protein sources so if you think you
can get fried chicken wings instead of a baked chicken breast you
have something coming. Broccoli will likely be on your six
pack abs diet menu every single day but if you think melted butter
or cheddar cheese you have a lot to learn.
Some of the Core Foods in which the Six Pack Abs Diet should be
based:
Non-fatty fish (i.e. tuna, sole) [meal must have
alternate fat source]
Lean pork
Cottage cheese
Carbs (high fiber)
Vegetables
Fruits (limited intake recommended)
Sweet potatoes & yams
Oats
Muesli
Steel cut oats
Whole grain pastas
Whole grain breads
Whole grain cereals
Quinoa
Brown Rice
Beans (all kinds, must compliment w/ rice)
Fats
Almonds
Walnuts
Sunflower seeds
Natural peanut butter
Flax oil
Canola oil
Olive oil
Almond butter
Fish oils
What are Ways to Make these Clean Foods Taste Better without
Adding Tons of Calories?
Regardless of how focused even the most serious bodybuilders,
athletes or fitness enthusiasts are, everyone wants food to taste
good. If you're not a gourmet chef it may be very challenging
to transform, clean, raw unprepared foods into a tasty six pack abs
diet. Here are some ways to make the bland foods in your six
abs diet taste more palatable.
Spice it up Spices have no calories thus can be used
as liberally as desired. The right spices can turn a bland
piece of lean protein into a delicious tasty treat. Spices are
expensive but if you stock up on a bunch of them you will find ones
you like and they will last a very long time. Now you can try
different spices on different foods so each time you eat that
chicken breast it will taste completely different.
Use Oils Sparingly: Fat and oils will be a small
part of your six pack abs diet but they are necessary. Make
sure you measure when you use oils when you are cooking. If
your meal consists of foods with naturally occurring oils (i.e.
salmon, nuts) try not to use any oil in your cooking
Use Citrus Flavors: Citrus flavorings such as lemon
juice are very good for you, include vitamin C and can alter the
flavor of very bland foods that are in your six pack abs diet.
If you don't know much about citrus flavorings like gourmet chefs
do, you may just want to get some lemon pepper at the spice section
of your sore.
How Much of Each Food should I be Eating?
How much food you eat ultimately determines how many calories you
consume which ultimately determines if you will shred fat or lose
precious muscle. The amount of food you need to eat is going
to depend on your body weight, body composition, gender and of
course activity level.
There are many equations, calculators and formulas online and in
books and magazines that you can use to determine your caloric
needs. Everything you need is provided in either The Truth
about Six Pack abs or Vince DelMonte's Your Six Pack Quest programs
if you decide to go that route.
Here is one of more accurate formulas for men
Harris Benedict Caloric Needs Formula
[Note:
1 inch = 2.54 centimetres. 1 kilo = 2.2 pounds]
Calculate
your BMI (66 + (13.7 x weight in kilos) + (5 x height in cm) -
(6.8 x age in years)
To calculate your total
calorie needs (the amount of calories you should eat around
300-1000 calories less than), multiply your BMR by one of the
following activity multipliers:
Activity
Multipliers
Sedentary
(little or no exercise, desk job) multiply BMR by 1.2
Lightly active (light
exercise/sports 1-3 days per week) multiply your BMR by 1.375
Moderately active (moderate
exercise/sports 3-5 days per week) multiply your BMR by 1.55
Highly active in work and
training exercise/sports 6-7 days per week) multiply your BMR by
1.725
Sample Six Pack Abs Diet
This sample six pack abs diet assumes you exercise at 6am in
the morning and lift weights at 6pm. This is just a sample
of the small, balanced meals with clean foods. Remember 2 eggs
does not mean eggs fried in bacon grease. Prepare your six
pack abs diet in advance if you want to stay on track and resist
cravings and temptations.
Breakfast (7AM)
2 eggs
1 Grapefruit
1 cup oatmeal or muesli
Snack (10am)
Bagel & nonfat cream cheese
Cottage Cheese
apple
Lunch (12pm)
1/2 cup brown rice
1 large seasoned chicken breast cooked in olive oil
Steamed broccoli, carrots and cauliflower
Pre-Workout snack (3pm)
Whey protein shake
Low fat granola bar
Handful of almonds
Post Workout and/or dinner (7pm)
Salmon fillet
Grilled asparagus
Steamed broccoli & cauliflower
Late night Snack (11pm)
Cottage cheese
Handful of sunflower seeds
Six Pack Abs Diet Conclusion
Your diet is the most important part of achieving six pack abs.
The general idea is to only eat clean foods that you prepare to
avoid hidden calories. Be creative and find ways to add flavor
or satisfaction without adding calories. Always remember to
drink water throughout the day especially before, during and after
your exercise sessions.
Now that you have read all about six pack
abs diet you may want to check out one of the internet's top
fitness programs, The Truth About Abs Both The Truth about Abs
and Vince DeMonte's six pack quest are programs which include over
100 pages of information which you can use for a lifetime.
Make sure to check out the women only link..
