What Food To Eat For Flat Abs
What Food To Eat For Flat Abs? What you eat is just as important as the workouts you do. If you are trying hard to get those sexy, defined, abs but aren’t seeing the results you expected it might be time to take a closer look at your diet. Here are eight ways to eposes those abs you’ve always dreamed of. What To Eat For Flat Abs? Here is some advice:
Be Picky With Your Meals
If you’re looking to get lean, your pre- and post-workout meals need to be suited to your needs. Dan Trink, C.S.C.S., director of personal training operations at Peak Performance in NYC and founder of TrinkFitness says there is a bit of trial and error and knowing yourself in order to perfect workout nutrition.
He highly recommends a carb and protein shake (with approximately two grams of carbs for every one gram of protein) immediately after your last rep and a protein and carb meal (such as chicken breast and sweet potato) 60 to 90 minutes after the shake. And while I’m a big believer in including a variety of fats in your diet, try to keep them out of the workout window as they slow down digestion—not something you want around the workout when you’re trying to build muscle and get lean.
Strict low-carb diets reduce your ability to replenish muscle glycogen (the fuel stored inside muscle cells) which can make building and maintaining muscle a challenge. And since muscle is metabolically active tissue that requires constant energy to build and maintain, you want to build and keep as much of it as possible as it will contribute greatly to your fat-loss goals.
The bulk of your carbs should come from foods such as potatoes, brown rice, pasta andvegetables. Most green veggies are very low in calories and may actually result in a negative calorie balance, since they can burn more calories during digestion than they contain. As a rule, you shouldn’t eat more than two or three grams of carbs per pound of body weight.
Many people still consume most of their food in two or three large meals every day, often going for hours at a time eating nothing in between. Sure, you can lose weight, and fat, on a reduced-calorie trio of meals, but you can’t train your body to burn fat efficiently, which is key to maintaining weight loss.
A nutritious meal or snack every three hours or so stabilizes your blood-sugar levels, ensures adequate nutrients are constantly on hand, and helps control hunger-induced cravings for sweets and fats. It also leads to more effective glycogen storage in the liver and muscle tissues; thus, your body won’t cannibalize muscle as an energy source during training.
So break your meals in half and spread them out. If you have trouble fitting in extra eating times at work, prepare food ahead of time that you can zap in the microwave or eat cold.
But for someone who’s active in sports and trains regularly, adequate protein is essential for gaining muscle and losing fat. Your safest bet is to ingest between 0.8 and 1 gram of protein per pound of lean mass.
When doing that calculation, use the weight you think you would look good at, especially if you’re 20 or more pounds too heavy. For example, if an optimal weight for you would be 170 pounds, multiply that number by 0.8 grams: Your daily protein requirement turns out to be 136 grams, which translates to 27 grams of protein per meal (at five meals per day). That’s about four slices of turkey breast deli meat or one small can of water-packed tuna.
Fat is mobilized through a process called hydrolysis, and insufficient liquids in your body will hinder fat breakdown. Drink often throughout the day, and especially before and during a training session. Try to get at least 10 cups of water per day, although up to a gallon is okay. The main thing to remember is the human body is a bit out of sync: By the time it tells you it needs nutrients, it’s already deficient. Never wait until you’re thirsty.
Your first meal of the day and your first post-training meal should contain your largest carb intakes of the day. Your body’s glycogen stores are depleted when you wake up; promptly replenishing them is crucial to physical and mental functioning.
And your last meal (or two) of the day should emphasize protein, rather than slow-burning carbs such as potatoes and pasta. The carbs you do ingest should be the “wet” kind contained in high-water, medium-fiber foods such as cucumbers, leafy green salads, tomatoes and steamed asparagus. High-fiber, low-water foods absorb a tremendous amount of water, leaching it out of your system; since you can’t drink while you sleep, wet carbs allow you to maintain relatively adequate levels of water during the night.
Bonus tip: Get in the habit of eating fish during your last repast of the day. Fish makes for a lighter meal, and it’s a good way to replenish aminos while getting essential fatty acids. Fish is healthy as well: The American Heart Association recommends at least two servings of fatty fish (such as salmon and tuna) per week.
These healthy foods have been carefully selected for their micronutrient content; in fact, most have been linked to genetic triggers within the human genome that are associated with weight gain and metabolic disorders. They will help reset your body’s genetic destiny while decreasing inflammation and attacking visceral fat.
Olive oil and other healthy fats
Beans, rice, oats, and other healthy fiber
Extra plant protein Leafy greens, green tea, and brightly colored vegetables
Lean meats and fish Your favorite spices and flavors (ginger, cinnamon, chocolate)
Maximize your intake of:
High-phytonutrient fruits and vegetables
High-fiber, high-protein nuts, legumes, and grains
Monounsaturated and polyunsaturated fats
Lean meats, fish, and eggs Omega-3 fatty acids”
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