{"id":210,"date":"2020-05-11T22:29:08","date_gmt":"2020-05-11T22:29:08","guid":{"rendered":"https:\/\/www.oversizeme.com\/?p=210"},"modified":"2020-05-11T22:53:25","modified_gmt":"2020-05-11T22:53:25","slug":"six-pack-diet-27-foods-that-will-help-to-reveal-your-abs","status":"publish","type":"post","link":"https:\/\/www.oversizeme.com\/six-pack-diet-27-foods-that-will-help-to-reveal-your-abs\/","title":{"rendered":"Six Pack Diet: 27 Foods To Sculpt Your Abs"},"content":{"rendered":"\t\t
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We all know guys who sweat it out in the gym every day but still can\u2019t get a six-pack. You can work out all you want but if your diet\u2019s not on point, you won\u2019t see results. As they say, abs are made in the kitchen. The problem is, many of us don\u2019t know what the recipe is.<\/p>

To create chiselled abs most of us need to cut back on calories. However, to do this effectively you need to start tracking both calories and macros (carbohydrates, protein and fat) to ensure you\u2019re getting enough protein to fuel your workout recovery, but not eating so much that you\u2019re unable to shift that layer of flab separating you from your dream body.<\/p>

Generally, a good rule of thumb is to cut right back on sugar, simple carbs (such as bread and pasta), fried foods and alcohol, and to replace them with plenty of vegetables, lean proteins, foods rich in healthy fats (such as oily fish, avocado and nuts), and wholegrains and pulses.<\/p>

Start by building your diet around your protein intake. Not only will tossing in a few chicken breasts, some low-fat milk and protein shakes to fill in any gaps in your diet keep you full for longer, your body actually burns more calories breaking down protein than it does other foods. Additionally it\u2019ll help fuel your muscles, which raises your metabolism and helps you burn fat more efficiently.<\/p>

Remove the guesswork by pre-planning your meals it to fit your macros and, where possible, cook them yourself so you know exactly what you\u2019re eating and can ensure no six-pack-sabotaging extras \u2013 such as added sugar and fat \u2013 are creeping in to your diet. Pre-planning also means you\u2019re always prepared and are less likely to find yourself stuck for healthy meal options. Tupperware is your friend.<\/p>

Even in social situations you can make smart swaps that will keep you on track. Since it\u2019s picnic season, here are some easy ways to keep your calorie intake low without becoming a hermit.<\/p>

Swap breadsticks for crudit\u00e9s because raw veg is rich in fibre and vitamins. They also provide very few calories, while breadsticks are surprisingly high in them \u2013 and easy to overeat.<\/p>

Swerve quiche and opt for a Spanish omelette to get all the eggy, carby satisfaction of a quiche without the high-fat pastry casing. Add as many fresh ingredients as you can find for an added vitamin boost.<\/p>

Avoid crisps and go for nuts as small handful of unsalted mixed nuts provides stomach-filling healthy fats and many essential trace minerals. Processed potato slices are little more than excess energy.<\/p>

Replace cheese dips with hummus. The chickpea dip is high in protein and heart-healthy unsaturated fats, so favour it over highly processed and higher-calorie cheesy dips.<\/p>

And finally, swap a gin and tonic for a gin and diet tonic. Hey, if the sun shines we should celebrate, but drink 50% fewer calories by mixing your gin with a slimline tonic for just 60 calories per single-measure drink.<\/p>

Now you understand the basics, start adding these ingredients to your diet to burn fat, boost your metabolism and reduce stress.<\/p>

1.\u00a0Broccoli is a low-calorie food that\u2019s packed with fibre, which will fill you up and help you to lose weight, according to research from the US Department of Health & Human Services.<\/p>

2.\u00a0Cinnamon\u00a0can help to blunt insulin response in the body, stopping you from storing fat, says an American study.<\/p>

3.\u00a0Cheddar\u00a0is a good source of conjugated linoleic acid (CLA), which helps you to lose weight and build muscle, a Swedish study found.<\/p>

4.\u00a0Mushrooms are a great low-calorie way to add bulk to stews and pasta sauces, according to American research.<\/p>

5.\u00a0Sweet potatoes\u00a0are a low-GI food and research from the US found they don\u2019t promote fat storage by causing your insulin levels to spike, unlike normal potatoes.<\/p>

6.\u00a0Apples\u00a0contain antioxidant polyphenols, which help to prevent your body from storing fat, according to a\u00a0German study.<\/p>

7.\u00a0Green tea\u00a0contains molecules called catechins, which have thermogenic properties and improve metabolism, a study published in the Chinese Journal Of Integrative Medicine found.<\/p>

8.\u00a0Chilli peppers\u00a0are a great source of capsaicin, which helps to ramp up your metabolism, says a study in the American Journal Of Clinical Nutrition.<\/p>

9.\u00a0Blueberries\u00a0can help to inhibit the formation of new fat cells by altering lipid metabolism, according to research from the Texas Woman\u2019s University.<\/p>

10.\u00a0Grapefruit contains chemicals that reduce insulin levels, which in turn can cause increased metabolism, American research discovered.<\/p>

11. Milk contains a protein called lactium, which helps reduce cortisol and lower blood pressure, according to a number of studies.<\/p>

12.\u00a0Oats\u00a0are rich in carbohydrates, which boost serotonin levels in the brain and create a calming effect, according to research from Indiana University East.<\/p>

13.\u00a0Oranges\u00a0contain high levels of vitamin C, which can help to reduce levels of stress hormones in the blood, American research has found.<\/p>

14.\u00a0Walnuts\u00a0are high in fibre, antioxidants and unsaturated fatty acids, all of which can help to lower blood pressure and stress levels, says research from Penn State University.<\/p>

15.\u00a0Salmon\u00a0is a great source of magnesium, which helps to control cortisol levels, according to the Capital Region Medical Center in the US.<\/p>

RECOMMENDED:\u00a0The Simplest Grilled Salmon Recipe Imaginable<\/p>

Eating plenty of protein is crucial if you want to build your abdominal muscles. These are all great sources, as shown by the amounts of protein they contain per 100g<\/p>

16. Chicken 24g<\/p>

17. Pork 27g<\/p>

18. Lamb 20g<\/p>

19. Duck 19g<\/p>

20. Turkey 22g<\/p>

21. Beef 24g. Grass-fed, free-range beef has the most reliably high levels of protein and other nutrients.<\/p>

22. Tuna 25g (canned)<\/p>

23. Parmesan 32g<\/p>

24. Pumpkin seeds 30g<\/p>

25. Eggs 13g<\/p>

26. Peanuts 28g<\/p>

27. Soy beans 36g<\/p>

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We all know guys who sweat it out in the gym every day but still can\u2019t get a six-pack. You can work out all you want but if your diet\u2019s not on point, you won\u2019t see results. As they say, abs are made in the kitchen. The problem is, many of us don\u2019t know what […] More<\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[51,53],"tags":[],"_links":{"self":[{"href":"https:\/\/www.oversizeme.com\/wp-json\/wp\/v2\/posts\/210"}],"collection":[{"href":"https:\/\/www.oversizeme.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.oversizeme.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.oversizeme.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.oversizeme.com\/wp-json\/wp\/v2\/comments?post=210"}],"version-history":[{"count":0,"href":"https:\/\/www.oversizeme.com\/wp-json\/wp\/v2\/posts\/210\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.oversizeme.com\/wp-json\/wp\/v2\/media?parent=210"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.oversizeme.com\/wp-json\/wp\/v2\/categories?post=210"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.oversizeme.com\/wp-json\/wp\/v2\/tags?post=210"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}