If you spend all your time in the gym but still don’t have the desired six-pack abs, most likely it’s a matter of your nutrition choice. It is possible to “pump up” abs on your stomach not only in the gym, but also at home, by taking care of proper nutrition, which will nourish your muscles.
In fact, everyone has six-pack abs, because this is how our rectus abdominis muscle is designed; many people just don’t see them because of the excess fat layer. To achieve qualitative changes, you need to bring your diet to the ratio: 50% carbohydrates, 30% protein, and 20% fats. One more benefit is that eating the right foods can also speed up your metabolism, help reduce body fat, and keep you feeling full longer.
Protein should be obtained from quality foods, such as chicken, fish, turkey, egg whites and seafood. Carbohydrates should be complex and contain a lot of fiber, thanks to the addition of cereals, vegetables and herbs to the diet. Fats should be vegetable, and these are avocado, olive oil, and nuts.
What to eat?
poultry meat (chicken, turkey);
lean meat (beef, lamb);
fish, especially fatty varieties high in omega-3 fatty acids (salmon, mackerel);
eggs;
low-fat dairy products (milk, cottage cheese, yogurt);
vegetarian proteins, in particular tofu, beans, tempeh;
nuts and seeds (walnuts, hazelnuts, almonds, pumpkin seeds).
fruits (bananas, apples, oranges);
vegetables (broccoli, cauliflower, spinach, corn, green peas);
cereals (whole grain bread, brown rice, oats).
It’s also important to drink enough water, as it stimulates your metabolism, helping your body burn calories more easily. The water should be cold or room temperature.
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