Home Diet The Abs Diet for Men and Women: Meal Plan, Food List, Recipes, and Workout.

The Abs Diet for Men and Women: Meal Plan, Food List, Recipes, and Workout.

What is the abs diet meal plan?

It is given that for every kg of weight, you should assimilate about 1.5 to 2 grams of protein per day, which must be half from an animal origin and half from a plant origin (vegetables, legumes, soy). According to the theory of food combinations, it is good to combine carbohydrate vegetable proteins such as whole wheat, potatoes, and rice that have a low glycemic index. No need for the Belviq diet pill, this system is a whole weight loss system.

Try to limit the consumption of fats, preferring those of vegetable origin and trying to avoid animal source fats like sausages, red meat, and cheese. You also need to drink at least a liter and a half of water a day; and make use of herbal teas, infusions, teas (better if green), and fruit juices. When you follow the abs diet, you will no longer think of the Contrave diet pill.

What is the best food list for the abs diet?

You will never get well-defined and flat abs without removing the excess of fat, so in this case, nutrition plays an indispensable role: you should first prefer a low-calorie, low-fat diet, which includes a menu consisting of dishes low in salt and with a limited amount of carbohydrates. Better to drink a lot of water, at least 2 liters a day, to ensure the correct level of hydration to the body.

In a burn fat diet, to get a six pack, you can not miss the following foods:

  • fresh fruit and seasonal vegetables, such as zucchini, onions, spinach, mushrooms, broccoli, peppers, lettuce, tomato and so on;
  • lean meat, especially chicken breast, turkey, rabbit;
  • eggs, although it is better to take only the egg white since a massive consumption of yolks increase the level of bad cholesterol in the blood;
  • coconut milk, to be added to smoothies and low-fat yogurts;
  • walnuts and unroasted almonds;
  • avocado, you can add it to salads and sandwiches;
  • small amounts of organic butter;
  • whole wheat pasta, bread, and rice, in small quantities;
  • fish and crustaceans;
  • bran and oatmeal;
  • legumes;
  • simple sauces to dress pasta like a tomato sauce.

In general, you should have five meals a day, 3 main courses (breakfast, lunch, and dinner) and therefore plenty of snacks and 2 snacks, preferably based on fruit and low-fat yogurt. Among the foods to be avoided are baked goods, excessively caloric foods high in fats, snacks, carbonated and sugary drinks and also refined foods. Also, you need a really good exercise plan in order to build muscles. On the other hand, you will not be required to take any Phentermine diet pills.

Some recipes for the abs diet

The salmon and avocado tartare is perfect for these people who want flat abs but also a tasty recipe.

INGREDIENTS

  • 1/2 ripe avocado
  • 180 g fillet of salmon already clean and chilled for 48h at -18°C
  • chives
  • 1 lemons
  • 1 tablespoon extra virgin olive oil
  • 2 tablespoons of rice vinegar
  • salt
  • pepper

INSTRUCTIONS

  • Cut the salmon into very small cubes of the same thickness and place them in a small bowl.
  • Add salt, pepper, 1/4 liter juice, a teaspoon of vinegar and finely chopped chives. Mix thoroughly, then cover the bowl with food wrap and marinate in the refrigerator for at least 30 minutes.
  • Now cut the diced avocado and sprinkle with ½ lemon juice.
  • Add a pinch of salt and pepper, chopped chives and 1 teaspoon of oil, mix and let stand a few minutes.
  • After the time of marinating the salmon begins to form the tartare: take a circular dough cup and put it in the dish. Complete with a few tablespoons of avocado and gently compact the surface to level. Without removing the dough cup, add a few tablespoons of salmon, level the surface and then remove the dough cup.
  • Serve immediately.

What should you eat during the day to be able to have flat abs in time for the summer? Here it is some tips for each meal:

You can easily make a 2 weeks diet with this mealplan if you don’t have time, after 40 and don’t have enough time to prepare your meal you can do a meal preparation during your day off and place everything in the refrigerator.

Day 1:

Breakfast: a cup of low-fat milk or a low-fat yogurt bowl with fresh fruit, 20g of wholemeal rusks and a cup of coffee;

snack: yogurt and nuts;

lunch: a large slice of chicken or steamed fish, together with a side dish of boiled vegetables and dressed with a drizzle of extra-virgin olive oil and lemon;

snack: wholemeal crackers with 2 slices of cooked ham with fat removed;

dinner: brown rice (or wholemeal pasta) seasoned with tomato sauce, a slice of white meat (defatted) and a lightly dressed salad.

after training: protein shake.

As you can see, it is a low-calorie but healthy menu, containing all the essential nutrients to allow the body to lose weight and to remain tonic at the same time.

Day 2:

Breakfast: fresh fruit, a cup of coffee, 20 g of wholemeal rusks, a jar of low-fat yogurt or a cup of skimmed milk;

snack: yogurt and nuts;

lunch: steamed fish or grilled chicken breast, garnished with boiled vegetables and seasoned with a drizzle of extra-virgin olive oil and lemon;

snack: wholemeal crackers with 2 slices of defatted cooked ham;

dinner: rice or wholewheat pasta seasoned with tomato sauce, an egg or a can of natural tuna  and a lightly dressed salad.

Abs workout: Your best options

Following this exercise plan, your six pack will be great for the summer. Also if you think that you are too old for great abs, don’t worry. By following this abs workout with daily diet, you can only achieve awesome results.

V- Leg raises:

Sitting with your knees bent and your feet resting firmly on the floor, keep your back straight and contract your backs, abdominals and pelvic floor (muscles that start at the back of the sacrum and reach the pubic bone).

Push the torso back slightly, always keeping your back straight. Stretch your hands forward, always next to your knees.

Slowly remove your feet from the ground and lift them up until your calves are parallel to the floor. Therefore, always keeping the arms stretched to the side of the knees, making force with the abdominals stretch out the legs thus creating a ‘v’ with legs and torso.

Breathe deeply. The angle between the torso and the legs should be 90 °. Hold the position for 3-5 respiratory cycles. Then return to the starting position, breathe deeply and repeat the exercise 1-2 times.

Do you want to step up? Then apply this variation: during the extension of the legs rotate the bust from the waist up first to the left and then to the right, with a rotation of 90 °, stretching the arms at shoulder height.

Side bend:

Lie on the ground on the side and lengthen the legs so that they are in line with the spine. Pull the navel inward to contract the abdominals and stretch the pelvic floor.

Extend the lower arm forward with the palm upward. The other hand is resting in front of the chest. By contracting the abs from the floor, the head and shoulder were resting on the ground. Raise your torso further and keep as far as you can.

Then, you will need to relax. You should repeat this exercise for a few times; and then change sides.

Do you want to step up? When you lift the torso, raise your legs simultaneously keeping them parallel to the ground; this is a fantastic exercise of muscular ‘tightness’ that strengthens and tones quickly with an intense and short duration effort.

Search for the correct posture: Often a low abdominal tone is also given by incorrect positions that we assume for long hours during the day.To learn how to find the correct posture and maintain it over time, you can perform the following exercise. Start by standing with your hands resting on the abdomen. Then, as much as possible, contract the abdominals by stimulating the muscles of both the back and pelvic floor. Repeat a couple of times a day and your posture will improve quickly.

Remember, breathing well stimulates the muscles. When you inhale, you should try to expand the rib cage from the side and back. You will thus create a greater respiratory volume and your body will end up absorbing more oxygen. When you exhale, you will need to first contract the abdomen and then the chest. This will allow you to breathe deeper than you normally do.

Abs diet pills, are they worth?

Using the abs diet pills with a weight loss diet plan can maximize your results. They can give excellent response when taking the beta stimulant blend as guarana, caffeine, cocoa alkaloids. Some believe that these are much better than the known Ephedrine diet pills.

But, before deciding on any weight loss pill, you might want to check with your doctor on whether these pills could be the right choice for you. He might want to check whether your cardovascular system is healthy enough to withstand such diet pills. You are not advised to use these pills for more than two months in a row.

Also, the thermogenic creams, applied on the abs with a detox diet, showed encouraging results.

Before using any type of pill make sure to follow all the guidelines showed before. A fat loss diet with the right amount of physical activity can give you way more benefits than an Adipex diet pill or other pills sold by people who don’t know anything about health. The market is filled with different weight loss plan options. Some are healthy while others are risky. It is up to the person to know the difference between what should be followed and what should be avoided. After all, if you are trying to lose weigth and increase your muscle mass, you need to do in such a way to preserve your heath while getting results.