In this brief article, we will answer the question, “What to eat to get abs?” We will look at various classes of foods that you can eat to get abs.
What to eat to get abs?
In order to get abs you need a combination of exercise and a diet that consists of nutritious whole foods such as veggies, fruits, whole grains, healthy fats and high-quality proteins.
The above foods should be consumed as part of a varied and well balanced diet. They not only come high in micronutrients and antioxidants but are also low in calories. They can assist with weight loss and increase the burning of fats.
These foods are also good sources of dietary fiber, healthy fats and protein which all play an integral role in improving the body composition. It is very important to focus on general fat loss rather than spot reduction which aims at a specific area of the body such as the belly.
You should also be mindful that diest isn’t the only contributor when it comes to getting abs that are well defined. Regular exercising is very important to burning calories and toning the muscles.
What foods should I eat?
Besides exercising, a diet that comprises the right foods can also assist in getting abs faster. Some of the best foods to eat to build abs are:
Fruits and veggies
Fruits and veggies are packed with nutrients and are also low in calories. They are as well rich in antioxidants which help protect against effects of aging and have a variety of essential vitamins and minerals.
They can also boost weight loss and fat burning and are thus very essential for building abs on a diet. According to numerous studies, consumption of at least 4 servings of vegetables in a day has been linked with reduced risk of weight gain and waist circumference in women.
Whole grains such as braley, buckwheat, quinoa and oats are excellent to be added into your diet if you are looking to have some abs.
This is because they are choking full with dietary fiber which can help with weight loss, improve digestion and lower the levels of blood sugar.
Additionally, whole grains contain good amounts of essential vitamins and minerals and also contain potent antioxidants.
Studies have also shown that consumption of whole grains help reduce appetite levels as they have satiety and as well have positive effects on energy use which can alter the composition of the body.
In a small study that was conducted in 50 persons, it was found that substitution of refined wheat bread with whole grain bread resulted in significant lower belly fat.
Nuts and seeds
Nuts and seeds are good providers of dietary fiber, protein and also healthy fats which all together can result in abs.
Multiple studies have been conducted and one found that eating only 1.5 ounces of almonds equivalent to 43 grams, in a day leads to lower belly fat. Another study, showed that consumption of 1.2 ounces of chia flour in a day for 12 weeks decreased the weight of the body and the waist circumference.
Some good nuts that you can incorporate in your diet include almonds, walnuts, pistachios, brazil nuts and seeds such as flax, hemp, chia and pumpkin seeds.
Fatty fish are an excellent source of omega 3 fatty acids which are very beneficial in general heart health, have anti-inflammatory effects, can improve brain function and control weight.
Consumption of fish can also assist with reduction of risk factors for heart diseases such as reduction of triglyceride levels while also helping in reduction of belly fat.
Fish is a good source of high quality protein which helps stimulate abdominal toning. Numerous studies have also linked consumption of high quality protein with less belly fat and can improve satiety which helps you eat less and thus increase weight loss.
Legumes are a class of veggies that includes beans, chickpeas, green peas, lupins, peanuts, lentils, soybeans amongst others. Legumes are a good source of essential nutrients such as dietary fiber, Vitamin Bs, protein, iron, copper, zinc and magnesium.
As earlier mentioned, consumption of a diet that has high amounts of protein has been linked to general improvement in the composition of the body and reduction of belly fat. Consumption of foods that are high in dietary fiber is also linked with decreased belly fat as well as weight loss.
You can learn more foods that promote the development of abs here.
In this brief article, we have answered the question, “What to eat to get abs?” We have looked at various classes of foods that you can eat to get abs.