If you’ve been trying to get a good set of abs with tons of exercise and endless sets of crunches, then you’ve been doing things all wrong! Of course training is important, but if you want to really make progress, you’re going to have to have a good flat abs diet. Here are three key tips for a good flat abs diet that WILL help you reach your goals.
1. Timed Carbs, not NO Carbs
For the past few years, low-carb or no-carb diets have been all the rage. While it is true that you’re going to need to be somewhat restrictive with your carbohydrate intake, a good flat abs diet needs to have you eating the right carbs at the right times. There is a middle ground between zero carb and high carb that you need to find.
Your best bet on a flat abs diet is to firstly switch to only complex sources of carbohydrates. This means eliminating sugars and simple starches (anything made with flour) from your diet. This in and of itself will go a long way. You need to eat whole grains and other complex starches such as oatmeal, rice, and potatoes.
Also, time your carbs so that you eat most of them at breakfast and around your workout time. This way, the energy they give you will be used to fuel your body and not stored as fat.
2. Eat the Right Fats
You also need to find somewhat of a middle ground with your fat intake on a flat abs diet. If you eat too much fat, it will easily be stored as body fat and keep you from getting rid of that flab on your stomach. If you eat almost no fat, your body will notice and shortage and horde what fat you do have on your body.
The key is to eat a moderate amount of fats from healthy sources such as olive oil, nuts, and even some saturated fat from lean meat. You should try to eat most of your fats in the meals that have fewer carbs in them. This way, none of your meals will be too high in calories, but you will be getting all of the nutrients you need.
3. Lots of Protein!
The one nutrient that you need to get in abundance at every meal is protein! And forget “lean” protein on a flat abs diet. Protein is protein, you just need to make sure there is not too much fat in the places you get it – low far dairy instead of full fat, lean red meat instead of fattier cuts, etc.
Though you don’t need to meticulously calculate every calorie and nutrient you eat, you should make an effort to eat an approximate amount of protein in every meal. A good rule of thumb on a flat abs diet is to take your bodyweight and multiply it by anywhere from 0.75 to 1. Divide this number by six (you should be eating every two to three hours!), and that is how much protein you want to get in every meal.
For instance, a 180 pound person should get 25-30 grams of protein per meal. Adjust this number downward if you are exceptionally heavy, and adjust upward if you are an athlete or have an extremely high activity level outside of working out.