If you’re working hard on that six pack, but not seeing the results shine through, there’s a few things you can change in your diet to get the best results possible. Diet is a huge part of seeing the results you want to see. Food is fuel and also a building block for the muscles. If we don’t eat right, our bodies don’t respond positively. There’s a few things you’ll need to limit, and a few things you’ll need to add or increase in order to get those abs poppin’.
Protein it Up!
Protein is the building block of the body. It’s found in every cell and is responsible for so many processes that go on including building muscle. Protein is also the most thermogenic of all the macronutrients. That means it has extreme fat burning potential due to the amount of energy your body requires to digest and process it. Increase your protein and watch how it changes your body in a good way.
Adjust Your Macros
The three main macronutrients are protein, fat, and carbohydrates. By adjusting the intake of each to suit your goal, you’ll be able to see a big difference in your body’s composition (fat to muscle ratio).
For fat loss, you’ll want to lower your carbohydrate intake to about 10-30 percent of your daily calories. Fats should be adjusted to 30-40 percent, and protein 40-50 percent.
If body fat isn’t the issue and lack of muscle is, then adjust your macros to the following: 40-60 percent carbs, 15-25 percent fats, and 25-35 percent protein to help put on muscle.
Why the increase in carbs? Because carbs are the body’s first source of energy. If you jump into your sweat session with no carbs in the tank, you can be sure that your precious muscles are next on the list for your body to break down and use for energy. Yep, your body will literally be eating your own muscles.
Eat As Clean And Natural As Possible
Our bodies literally are what we eat and when we feed it junk, we get sick, gain weight, and are at risk of many health issues.
Gaining a six pack takes work in the gym for sure, but the food you eat plays the biggest role of all. That’s why it’s so important to eat real food.
When you hear the phrase “eat clean”, that means that you’re eating food in its original form with the exception of healthy foods like olive oil, natural cheeses, and undenatured protein powders, all of which go through a form of processing to make it what it is, but are safe and healthy to eat.
The foods on your shopping list should be fresh fruits and veggies, whole grains, lean meats such as turkey, fish, and chicken, eggs and organic dairy. Make sure you are buying foods that have no additives and are organically grown.
Ditch The Sugar
When we say sugar, we mean refined/processed sugar like the white stuff next to your coffee or at the center of the table. It’s found in so many foods and hidden under many names. It tempts us in delicious cakes, chewy lollies, and brisk cold soft drinks. But the results from indulging in this dangerous and addicting substance are not positive in any way.
Sugar is the leading cause of weight gain which can lead to many health issues over time. That’s why omitting it from your diet is extremely important.
It’s fine to get your sugar fix from fruits, and though sugar is sugar, fruit contains so many beneficial nutrients and high amounts of fibre. Fruit also has significantly less sugar by volume than sweet treats so go ahead and enjoy a piece of fruit!
Track Your Calories
This is kind of an obvious tip, but if you never have been much of a calorie counter, you’d be surprised at how quickly they can add up when you look at what you’ve eaten over the course of a day.
Keeping track of your calories on a daily basis is a great way to trim the fat and work towards that six pack. By eating too many calories here and there, even if it is through healthy foods, we can gain fat over time. That’s because if you are eating more calories in a day than you can burn off through exercise and bodily processes that expend energy while at rest (BMR), the remaining will be stored as fat for later use.
Consider your intake. Here are some healthy lunches to get your abs feeling and looking great!
Please Note: Before following exercise routines or changing your fitness regime, please consult a certified fitness professional. Always talk with a medical practitioner before following dietary advice or taking supplements.