The Best Diet Plan For a 6 Pack Abs (Simple)

0:00 many people have lost hope of getting abs i mean who wouldn't when they've worked out as much as they can went through so many reps of sit-ups and other exercises but still their abs still haven't seen the light of day needless to say embarking on this journey and failing to reach your goal can be very disheartening but do you know what one thing most of these people have in common it's a poor diet plan abs are made in the kitchen and as cliche as it sounds this saying remains true until this day aside from ditching junk foods you must also incorporate the right foods to aid in losing those excess fats and building your abs think chicken brown rice berries and almonds now where do those foods fit into your daily diet find out in this video how a six-pack diet plan looks like breakfast

0:45 three-ounce chicken breast boneless skinless three egg whites one whole egg half cup green pepper six almonds as a side lunch four ounces turkey breast boneless skinless half cup cooked brown rice 1 cup broccoli steamed half of a large grapefruit snack 2 3 cup cottage cheese 1 4 cup blueberries 10 almonds chopped dinner chicken kabobs with mediterranean brown rice check out the recipe for it next what you need eight ounces chicken breast boneless skinless two eight inch wooden skewers one cup brown rice cooked one tablespoon spring onion minced 1 tablespoon red bell pepper minced 1 cup spinach chopped

1:32 1 tablespoon black olives minced quarter cup tomatoes diced half tablespoon lemon juice freshly squeezed half tablespoon extra light olive oil what to do number one mix all ingredients in a small bowl then set aside number two preheat barbecue to medium-high heat number three rinse chicken and pat dry number four slice into one and a half inch pieces then thread the chicken into eight inch wooden skewers number five grill for eight to ten minutes or until chicken is done while occasionally turning number six add the rest of the ingredients to one cup of brown rice then toss until combined number seven top with chicken kebabs and serve bedtime

2:17 20 grams whey protein isolate half tbsp peanut butter natural the most common diet plan format for revealing your six pack is to eat three main meals with the option of one to two snacks a day however it's important to remember that everyone's energy requirements are different thus these calorie suggestions are simply to guide you after all there's no one-size-fits-all approach here do you have any of those foods in your diet stick around to know what makes them special before we continue a like would be great foods included and how each contributes to building abs number one chicken and turkey breasts both chicken and turkey are amazing sources of lean animal protein hence they're always on the top recommendation list of fitness experts chicken and

3:03 turkey breasts give you energy so you can make the most out of your ab workout session number two eggs omelette is an excellent booster before a workout in addition to their plentiful protein eggs contain choline a nutrient that speeds up metabolism and can help turn off the genes responsible for storing belly fat furthermore eating eggs for breakfast in replacement of whole wheat makes weight loss and abs development easier number three green pepper when you're stressed the more the body produces the hormone cortisol which then promotes abdominal fat storage thankfully you can count on vitamin c rich foods like peppers to keep you shredded getting enough vitamin c can help fight off cortisol everyone loves almonds right or are you one of the very few who simply don't well discover what

3:50 eating almonds can mean for you and you might want to rethink your choices number four almonds these perfect snacks aren't just yummy but are also packed with fiber protein and healthy fats almonds are also associated with greater weight loss and higher fat metabolism in particular they target fat burning in the stomach area number five brown rice since you're working to get six pack abs then naturally you're doing extreme exercise the thing is rigorous training programs require lots of energy meaning lots of carbs and luckily brown rice is your ideal fill you up food plus it's a great source of fiber and complex carbs number six broccoli broccoli has a phytonutrient called sulforaphy this nutrient is found to increase testosterone and fight off body fat

4:36 storage what's more it has tons of vitamin c which can lower cortisol levels allowing your abs to take the spotlight have you tried eating grapefruit did you know that this citrus fruit can aid in your ab journey here's how number 7 grapefruit grapefruit boasts a range of essential vitamins and minerals it is also believed to be a miracle weight loss fruit additionally eating grapefruit can help improve blood pressure and fat levels in the blood as a result this may help reduce the risk of obesity number eight cottage cheese dubbed as the healthy cheese true enough eating cottage cheese is good for your diet it's high in protein yet relatively low in calories plus it's a complete protein meaning it contains all nine essential amino acids eating cottage cheese has also been shown to support

5:22 weight loss number nine blueberries one cup of blueberries will give you 21 grams of carbs not only that but these little fruits are loaded with polyphenols which prevent the formation of fat by actively burning belly fat yes exercise may not help you spot reduce but blueberries definitely can also blueberries may help prevent muscle breakdown a diet plan for abs and muscles wouldn't be complete without whey protein find out more about this next number 10 whey protein isolate whey protein isolate contains all nine essential amino acids put simply it's great for gaining and maintaining muscle mass repairing muscle tissue reducing tissue damage and even boosting endurance no wonder countless fitness enthusiasts are so taken with whey protein huh

6:08 number 11 natural peanut butter muscle building is highly dependent on your intake of protein and lucky for peanut butter lovers this delicious treat is a rich protein source so yes peanut butter is absolutely good for abs also with the right amount and perfect timing as in before or after a workout it serves as an effective weight loss ingredient just make sure to buy natural peanut butter which only contains peanuts and salt still want to proceed with a diet plan in addition to that you should also bear in mind certain things say being sensible with your portion sizes more tips to be discussed next important reminders when eating for abs number one focus on protein eating enough protein is super important protein keeps you fuller for longer as

6:53 well as aid in stabilizing blood sugar levels reducing sugar cravings and preventing energy crashes moreover amino acids which are found in protein help repair micro tears in the muscles and build new muscle tissue when you're exercising a lot aim for 1.2 grams to 1.6 grams of protein per kilogram of body weight if sedentary 0.8 grams per kilogram of body weight would suffice number two keep yourself hydrated it's advisable to drink at least two liters of water per day being hydrated helps prevent thirst induced hunger it also aids in maintaining energy and brain function throughout the day number three eat lots of fiber load up on veggies and fiber-rich food so you can be fuller for longer plus doing so sustains your

7:38 energy throughout the day number four be mindful of your portion size weight loss occurs when you're using up fewer calories than you require large portion sizes can contribute to the overconsumption of calories and so for non-starchy veggies aim for two fistful portions or half of your plate keep your protein serving around the size of your hand for your carb portion it should be one fist full of complex carbs lastly your healthy fat intake should be about a tablespoon of healthy unsaturated fats say a sprinkling of nuts and seeds number five limit sauces too much ketchup can also derail your progress sauces can take your meal up a notch but just be mindful of the amount many sauces have additional sugars and energy

8:24 which can lead to overeating number six don't skip meals skipping a meal won't make you lose weight quickly in fact it can increase total energy intake so instead of skipping meals and causing you to indulge at the next feed have a protein rich meal or snack this will balance your blood sugar levels and sustain your energy number seven consume fats in moderation fats are essential to a healthy diet but since you want to lose weight and reveal those abs you shouldn't over consume them the first rule of thumb is to get around 30 to 35 of your dietary intake from healthy fats what about you what's your current diet plan which of the foods we mentioned are already part of your diet tell us what you think about this diet plan in the comments below if you liked the video give it a thumbs up for more interesting facts on the

9:10 human body subscribe to the channel here are two more videos you should check out both of them will definitely help you reach your goals